Diabetic Diet Type 2 Menu – Grilled Chicken Chalupas I wanted an easy alternative to fried chalupas, so I baked them with stuffing on top. —Magdalena Flores, Abilene, Texas
1 chalupa: 206 calories, 6g fat (2g saturated fat), 45mg cholesterol, 400mg sodium, 17g carbohydrates (3g sugar, 3g fiber), 19g protein. Diabetic Exchange: 2 lean meats, 1 starch, 1/2 fat.
Diabetic Diet Type 2 Menu
Ginger Halibut with Brussels Sprouts I moved to the United States from Russia and love to cook Russian food for family and friends. Halibut with soy sauce, ginger and pepper is a favorite. —Margarita Parker, New Bern, North Carolina
No Sugar Diet Meal Plan
1 fillet with brussels sprouts: 234 calories, 12g fat (2g saturated fat), 56mg cholesterol, 701mg sodium, 7g carbohydrates (2g sugar, 3g fiber), 24g protein. Diabetic Exchanges: 3 lean meats, 2 fats, 1 vegetable.
Day 3: Chipotle Shredded Beef This beef is delicious whether you serve it all rolled up in a tortilla, with corn salsa in a burrito, in a bun or over rice or mashed potatoes. So many options! —Darcy Williams, Omaha, Nebraska
2/3 cup ground beef with 1/2 cup cooked rice (calculated without optional ingredients): 345 calories, 13g fat (4g saturated fat), 74mg cholesterol, 194mg sodium, 31g carbohydrates (6g sugar, 3g fiber), 26g protein . Diabetic Exchange: 3 lean meats, 2 starches.
Day 4: Cinnamon-Apple Pork Chops The refreshing cinnamon of this main dish has a stabilizing effect on blood sugar as well as a cholesterol-lowering effect, two benefits that can be enjoyed by people with diabetes. Pair it with this mashed cauliflower, which is similar to mashed potatoes but without the same calories, carb content or blood sugar-spiking effects.
Diabetic Meal Plan Preview: Menu Week Of 2/4/19
1 pork chop with 2/3 cup apple mixture: 316 calories, 12g fat (4g saturated fat), 62mg cholesterol, 232mg sodium, 31g carbohydrates (25g sugar, 4g fiber), 22g protein. Diabetic Exchange: 3 lean meats, 1 starch, 1 fruit, 1 fat.
Day 5: Mushroom Turkey Tetrazzini This creamy and comforting casserole makes a great way to use up that leftover Thanksgiving turkey. And it’s a real family pleaser! —Linda Howe, Lisle, Illinois.
1 cup: 357 calories, 7g fat (3g saturated fat), 71mg cholesterol, 717mg sodium, 38g carbohydrates (5g sugar, 3g fiber), 34g protein. Diabetic Exchange: 3 starches, 3 lean meats, 1/2 fat.
Rosemary Chicken with Spinach & Beans With two boys always on the go, I’m always looking for ways to simplify meals. This recipe only uses one pan, making it easy to prepare dinner for a hungry family in half an hour. —Sara Richardson, Littleton, Colorado
Indian Vegetarian Diet For Type 2 Diabetes Reversal. — Roshni Sanghvi
1 chicken breast with 3/4 cup sauce: 348 calories, 9g fat (2g saturated fat), 94mg cholesterol, 729mg sodium, 25g carbohydrates (5g sugar, 6g fiber), 41g protein. Diabetic Exchanges: 5 lean meats, 2 vegetables, 1 starch, 1 fat.
Day 7: Turkey Stuffed Bell Peppers These well-seasoned turkey stuffed bell peppers are so delicious, you won’t want to miss out on real cheddar cheese. Complete the meal with a salad or a side of rice. —Judy Hand-Truitt, Birmingham, Alabama
2 servings of stuffed peppers: 323 calories, 10g fat (0 saturated fat), 45mg cholesterol, 771mg sodium, 20g carbohydrates (6g sugars, 4g fiber), 40g protein. Diabetic Exchanges: 5 lean meats, 2 vegetables, 1 starch, 1/2 fat.
Bow Ties with Sausage & Asparagus We love asparagus, so I looked for ways to go green. This pasta dish comes together quickly on a busy night and makes wonderful leftovers. —Carol Suto, Liverpool, New York
Scheduled Eating Why It’s Beneficial And How To Start
1-1/3 cups: 247 calories, 7g fat (2g saturated fat), 36mg cholesterol, 441mg sodium, 28g carbohydrates (2g sugar, 4g fiber), 17g protein. Diabetic Exchange: 2 lean meats, 1-1/2 starches, 1 vegetable.
Tuscan Fish Packets My husband does a lot of fishing, so I’m always looking for different ways to serve up his catch. A professional chef was kind enough to share this recipe with me, and I played around with a few different vegetable combinations until I found the one my family liked best. —Kathy Morrow, Hubbard, Ohio
1 serving: 270 calories, 2g fat (1g saturated fat), 83mg cholesterol, 658mg sodium, 23g carbohydrates (4g sugars, 7g fiber), 38g protein. Diabetic Exchanges: 5 lean meats, 1 starch, 1 vegetable.
Day 10: Rosemary Pork Medallions with Peas It’s nice to have a quick meal after getting home from work. It’s easy to prepare and doesn’t use a lot of ingredients, so it’s great for beginner cooks. —Laura McAllister, Morganton, North Carolina
Diabetes During Pregnancy: Diet Tips
3 ounces cooked pork with 1/3 cup peas: 260 calories, 10g fat (3g saturated fat), 69mg cholesterol, 571mg sodium, 15g carbohydrates (4g sugar, 3g fiber), 28g protein. Diabetic Exchange: 3 lean meats, 1 starch, 1/2 fat.
Chicken Ole Foil Supper This Tex Mex-style chicken packet can be assembled ahead and frozen if you prefer. Just thaw it overnight in the fridge, then bake as directed. I like to serve them with warm tortillas and fresh fruit on the side. —Mary Peck, Salina, Kansas
1 serving: 405 calories, 13g fat (6g saturated fat), 91mg cholesterol, 766mg sodium, 34g carbohydrates (8g sugars, 6g fiber), 37g protein. Diabetic Exchanges: 4 lean meats, 2 starches, 1 fat.
Quinoa Unstuffed Peppers This deconstructed stuffed pepper dish packs a punch. I literally make them all the time, and I keep my fridge stocked with single serving portions to take to work. —Rebecca Ende, Phoenix, New York
Setting Up The Right Diet Plan For Prediabetes [+ Sample Diet Plan Included]
1 cup: 261 calories, 9g fat (2g saturated fat), 42mg cholesterol, 760mg sodium, 28g carbohydrates (3g sugar, 4g fiber), 17g protein. Diabetic Exchange: 2 starches, 2 medium fat meats.
Cedar Plank Salmon with Blackberry Sauce This is my go-to dish for hot weather cooking. The salmon has a rich grilled flavor enhanced by a delicious blackberry sauce. It is a balance of sweet, smoky and spicy. —Stephanie Matthews, Tempe, AZ
1 fillet with 2 tablespoons sauce: 304 calories, 16g fat (3g saturated fat), 84mg cholesterol, 186mg sodium, 10g carbohydrates (6g sugars, 3g fiber), 29g protein. Diabetic Exchange: 4 lean meats, 1/2 starch.
Artichoke Ratatouille Chicken I packed all the fresh produce I could find into this quick chicken dinner. Serve it alone or over pasta. —Judy Armstrong, Prairieville, Louisiana
Type 2 Diabetes Symptoms, Causes, Diagnosis, And Treatments
1-2/3 cups: 252 calories, 9g fat (2g saturated fat), 67mg cholesterol, 468mg sodium, 15g carbohydrates (4g sugars, 4g fiber), 28g protein. Diabetic Exchanges: 3 lean meats, 1 starch, 1 fat.
Spicy Grilled Sausage, Potatoes and Peppers I love sharing my cooking, and this delicious skillet dinner has built a reputation for being delicious. People have actually approached me in public to ask for the recipe. —Laurie Sledge, Brandon, Mississippi
1-1/2 cups: 257 calories, 11g fat (3g saturated fat), 65mg cholesterol, 759mg sodium, 24g carbohydrates (5g sugars, 3g fiber), 17g protein. Diabetic Exchanges: 3 lean meats, 1 starch, 1 vegetable, 1 fat.
Wild Mushroom Pizza What’s great about this wild mushroom pizza is that you don’t have to worry about finding the right toppings. Whatever wild mushrooms are in season or at your market will work well. I like to get as many different ones as possible. —James Schend, Deputy Editor of Taste of Home
Perceptions Of And Barriers To Dietary Counseling Among Adults With Type Ii Diabetes
1 slice: 284 calories, 10g fat (5g saturated fat), 22mg cholesterol, 357mg sodium, 37g carbohydrates (3g sugar, 3g fiber), 12g protein. Diabetic Exchange: 2-1/2 starch, 2 medium-fat meat, 1/2 fat.
Day 17: Chicken with Peach-Avocado Salsa If you love fruit but fear its high sugar content, this recipe is a very balanced way to get it back into your diet. By pairing this sweet stone fruit with glucose-stabilizing chicken, you can enjoy this dish without worrying about sugar spikes. Peaches also contain plant compounds called phenols that the body uses to reduce inflammation that causes disease.
1 chicken breast with 1/2 cup salsa: 265 calories, 9g fat (2g saturated fat), 94mg cholesterol, 536mg sodium, 9g carbohydrates (4g sugar, 3g fiber), 36g protein. Diabetic Exchange: 5 lean meats, 1 fat, 1/2 starch.
Mediterranean Pot Roast Dinner I first made this recipe on a cold winter day. My family (adults, kids and dog) was having fun sledding and playing in the snow all day, and when we got inside, dinner was ready! This pot roast is perfect served with mashed potatoes, rice or dinner rolls. —Holly Battiste, Barrington, New Jersey
The Ultimate 30 Day Diabetic Meal Plan (with A Pdf!)
5 ounces of cooked beef with 1 cup vegetables: 422 calories, 18g fat (6g saturated fat), 111mg cholesterol, 538mg sodium, 28g carbohydrates (6g sugar, 4g fiber), 37g protein. Diabetic Exchange: 5 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fat.
Cod with Spicy Tomato Sauce My dad created this sweet and savory recipe for my mom when she took over the cooking. We serve it with wheat pasta or brown rice. —Ann Marie Eberhart, Gig Harbor, Washington
1 fillet with 3/4 cup sauce: 271 calories, 8g fat (1g saturated fat), 65mg cholesterol, 746mg sodium, 17g carbohydrates (9g sugar, 4g fiber), 29g protein. Diabetic Exchanges: 3 lean meats, 2 vegetables, 1-1/2 fat.
Kimchi Cauliflower Fried Rice This healthier kimchi fried rice is one of my favorite recipes because it can be customized. If there is a vegetarian in the family, leave out the meat and add your favorite vegetables. —Stefanie Schaldenbrand, Los Angeles, California
Meal Plan For Diabetes Type 2
1 serving: 254 calories, 17g fat (5g saturated fat), 204mg cholesterol, 715mg sodium, 13g carbohydrates (6g sugars, 6g fiber), 15g protein. Diabetic Exchange: 2 high-fat meats, 2 vegetables.
Curry Chicken Skillet Warm and flavorful curry powder is a blend of spices—including cardamom, cinnamon, coriander, and turmeric—that add a spicy flavor to chicken and provide the body with increased protection against diabetic vascular disease.
2 cups: 367 calories, 11g fat (2g saturated fat), 62mg cholesterol, 450mg sodium, 39g carbohydrates (8g sugars, 6g fiber), 29g protein. Diabetic Exchange: 3 lean meats, 2-1/2
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