Diabetic Keto Diet Meal Plan – Baked Chicken Chalupas I wanted an easy alternative to fried chalupas, so I bake them with the filling on top. – Magdalena Flores, Abilene, Texas
1 Chalupa: 206 calories, 6g fat (2g saturated fat), 45mg cholesterol, 400mg sodium, 17g carbohydrate (3g sugars, 3g fiber), 19g protein. Exchange for diabetics: 2 lean meat, 1 starch, 1/2 fat.
Diabetic Keto Diet Meal Plan
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
Keto, Ketogenic Diet With Nutrition Diagram, Low Carb, High Fat Healthy Weight Loss Meal Plan Stock Photo
1 Fillet of Brussels Sprouts: 234 calories, 12g fat (2g saturated fat), 56mg cholesterol, 701mg sodium, 7g carbohydrate (2g sugars, 3g fiber), 24g protein. Exchange for diabetics: 3 lean meat, 2 fat, 1 vegetable.
Day 3: Chipotle Shredded BeefThis beef is delicious whether you serve it rolled up in a tortilla, with corn salsa in a burrito, in a bun, or over rice or mashed potatoes. So many possibilities! – Darcy Williams, Omaha, Nebraska
2/3 cup beef mix with 1/2 cup cooked rice (calculated without optional ingredients): 345 calories, 13 g fat (4 g saturated fat), 74 mg cholesterol, 194 mg sodium, 31 g carbohydrate (6 g sugars, 3 g fiber), 26 g protein. Diabetic Exchange: 3 lean meat, 2 starch.
Day 4: Cinnamon Apple Pork Chops The cinnamon that spices up this entree has blood sugar stabilizing effects as well as cholesterol-lowering effects, two benefits diabetics appreciate. Pair it with this mashed cauliflower, which is similar to mashed potatoes but without the same calories, carb content, or blood sugar-raising effects.
Week Vegetarian Keto Diet Plan
1 Pork Chop with 2/3 cup apple mix: 316 calories, 12g fat (4g saturated fat), 62mg cholesterol, 232mg sodium, 31g carbohydrate (25g sugars, 4g fiber), 22g protein. Diabetic Exchange: 3 lean meat, 1 starch, 1 fruit, 1 fat.
Day 5: Mushroom Turkey Tetrazzini This creamy, comforting casserole is a fantastic way to use up leftover Thanksgiving turkey. And it’s a real family treat! – Linda Howe, Lisle, Illinois.
1 cup: 357 calories, 7g fat (3g saturated fat), 71mg cholesterol, 717mg sodium, 38g carbohydrate (5g sugars, 3g fiber), 34g protein. Exchange for diabetics: 3 starch, 3 lean meat, 1/2 fat.
Rosemary Chicken with Spinach and Beans With two boys constantly on the go, I’m always looking for ways to simplify meals. This recipe uses only one skillet, making it a breeze to cook dinner for a hungry family in half an hour. – Sara Richardson, Littleton, Colorado
How A Low Carb Diet Might Aid People With Type 1 Diabetes
1 Half Chicken Breast with 3/4 cup sauce: 348 calories, 9g fat (2g saturated fat), 94mg cholesterol, 729mg sodium, 25g carbohydrate (5g sugars, 6g fiber), 41g protein. Diabetic Exchange: 5 Lean Meats, 2 Vegetables, 1 Starch, 1 Fat.
Day 7: Turkey Stuffed Peppers These well-seasoned, ground turkey stuffed peppers are so delicious you won’t even miss real cheddar cheese. Round off the meal with a salad or a side dish of rice. – Judy Hand-Truitt, Birmingham, Alabama
2 Stuffed Pepper Halves: 323 calories, 10g fat (0 saturated fat), 45mg cholesterol, 771mg sodium, 20g carbohydrate (6g sugars, 4g fiber), 40g protein. Exchange for diabetics: 5 lean meats, 2 vegetables, 1 starch, 1/2 fat.
Flying with Sausage & AsparagusWe love asparagus, so I’m looking for ways to go green. This pasta dish comes together quickly on busy nights and makes wonderful leftovers. – Carol Suto, Liverpool, New York
Diabetes & Ketogenic Diet: Managing Diabetes On A Ketogenic Diet
1-1/3 cups: 247 calories, 7g fat (2g saturated fat), 36mg cholesterol, 441mg sodium, 28g carbohydrate (2g sugars, 4g fiber), 17g protein. Exchange for diabetics: 2 lean meats, 1-1/2 starches, 1 vegetables.
Tuscan Fish Packets My husband fishes a lot so I’m always looking for different ways to serve 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 carbohydrate (4g sugars, 7g fiber), 38g protein. Exchange for diabetics: 5 lean meat, 1 starch, 1 vegetable.
Day 10: Rosemary Pork Medallions with PeasIt’s nice to have a quick meal when you get home from work. It’s easy to make and doesn’t require many ingredients, making it ideal for beginner cooks. – Laura McAllister, Morganton, North Carolina
Keto Meal Prep: The Complete Ketogenic Diet Meal Prep Guide For Beginners: 30 Days Keto Meal Plan With Keto Meal Prep Recipes For Faster Weight Loss (batch Cooking & Clean Eating) :
3 ounces cooked pork with 1/3 cup peas: 260 calories, 10g fat (3g saturated fat), 69mg cholesterol, 571mg sodium, 15g carbohydrate (4g sugars, 3g fiber), 28g protein. Exchange for diabetics: 3 lean meat, 1 starch, 1/2 fat.
Chicken Ole Foil SupperThese Tex-Mex style chicken packets can be assembled ahead of time and frozen if you’d like. Simply thaw them in the fridge overnight, then grill them 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 carbohydrate (8g sugars, 6g fiber), 37g protein. Diabetic Exchange: 4 lean meat, 2 starch, 1 fat.
Unstuffed Quinoa Peppers This deconstructed stuffed pepper dish is packed with flavor. I really do it all the time and make sure my freezer is stocked with single servings to take to work. – Rebecca Ende, Phoenix, New York
Day Fasting Mimicking Diet Meal Plan (do It Yourself)
1 cup: 261 calories, 9g fat (2g saturated fat), 42mg cholesterol, 760mg sodium, 28g carbohydrate (3g sugars, 4g fiber), 17g protein. Diabetic Exchange: 2 Starch, 2 Medium Fat Meat.
Cedarwood Salmon with Blackberry Sauce Here’s my main dish for a warm-weather cookout. The salmon has a rich, grilled flavor that’s enhanced by the hearty blackberry sauce. It’s a nice balance of sweet, smoky and spicy. —Stephanie Matthews, Tempe, AZ
1 fillet with 2 tablespoons gravy: 304 calories, 16g fat (3g saturated fat), 84mg cholesterol, 186mg sodium, 10g carbohydrate (6g sugars, 3g fiber), 29g protein. Exchange for diabetics: 4 lean meats, 1/2 starch.
Artichoke Ratatouille ChickenI loaded all the fresh produce I could find into this quick chicken dinner. Serve it on its own or over pasta. – Judy Armstrong, Prairieville, Louisiana
Download Free Low Carb / Banting 7 Day Meal Plans
1-2/3 cups: 252 calories, 9g fat (2g saturated fat), 67mg cholesterol, 468mg sodium, 15g carbohydrate (4g sugars, 4g fiber), 28g protein. Exchange for diabetics: 3 lean meats, 1 starch, 1 fat.
Spicy Bratwurst, Potatoes, and Peppers I love sharing my cooking with others, and this hearty sheet pan dish has earned 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 carbohydrate (5g sugars, 3g fiber), 17g protein. Exchange for diabetics: 3 lean meat, 1 starch, 1 vegetable, 1 fat.
Wild Mushroom Pizza The great thing about this wild mushroom pizza is that you don’t have to worry about the right toppings. Whatever wild mushrooms are in season or in your market will work beautifully. I want to get as many different ones as possible. —James Schend, deputy editor of Taste of Home
Low Carb Mediterranean Diet Recipes To Try Today — Beyond The Brambleberry
1 slice: 284 calories, 10g fat (5g saturated fat), 22mg cholesterol, 357mg sodium, 37g carbohydrate (3g sugars, 3g fiber), 12g protein. Diabetic Interchange: 2-1/2 starch, 2 medium-fat meat, 1/2 fat.
Day 17: Chicken with Peach and Avocado SalsaIf you love fruit but fear its high sugar content, this recipe is a perfectly balanced way to reintroduce it into your diet. By pairing this sweet stone fruit with the glucose-stabilizing chicken, you can enjoy this dish without worrying about sugar spikes. Peaches also contain plant compounds called phenols, which the body uses to fight disease-causing inflammation.
1 Half Chicken Breast with 1/2 cup salsa: 265 calories, 9g fat (2g saturated fat), 94mg cholesterol, 536mg sodium, 9g carbohydrate (4g sugars, 3g fiber), 36g protein. Exchange for diabetics: 5 lean meat, 1 fat, 1/2 starch.
Mediterranean Pot Roast Dinner I first made this recipe on a cold winter’s day. My family (adults, kids and dogs) had a great time sledding and playing in the snow all day, and by the time we got in, dinner was ready! This pot roast goes perfectly with mashed potatoes, rice or bread rolls. – Holly Battiste, Barrington, New Jersey
Veg Diet Plan For Diabetic Patients
5 ounces cooked beef with 1 cup vegetables: 422 calories, 18g fat (6g saturated fat), 111mg cholesterol, 538mg sodium, 28g carbohydrate (6g sugars, 4g fiber), 37g protein. Exchange for diabetics: 5 lean meats, 1-1/2 starches, 1 vegetables, 1/2 fat.
Cod with Savory Tomato Sauce My dad invented this sweet, tangy recipe for my mom when he took over the cooking. We serve it with whole grain 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 carbohydrate (9g sugars, 4g fiber), 29g protein. Exchange for diabetics: 3 lean meats, 2 vegetables, 1-1/2 fat.
Kimchi Cauliflower Fried Rice This healthier version of kimchi fried rice is one of my favorite recipes because it’s customizable. If there’s a vegetarian in the family, omit the bacon and add your favorite veggies. – Stefanie Schaldenbrand, Los Angeles, California
Diabetes Diet Plan Gain Control Over Diabetes
1 serving: 254 calories, 17g fat (5g saturated fat), 204mg cholesterol, 715mg sodium, 13g carbohydrate (6g sugars, 6g fiber), 15g protein. Diabetic exchange: 2 high-fat meat, 2 vegetables.
Curry Chicken Skillet Warm and aromatic, curry powder is a blend of spices — including cardamom, cinnamon, coriander and turmeric — that imparts a pungent flavor to chicken and provides the body with increased protection against diabetic vascular disease.
2 cups: 367 calories, 11g fat (2g saturated fat), 62mg cholesterol, 450mg sodium, 39g carbohydrate (8g sugars, 6g fiber), 29g protein. Exchange for diabetics: 3 lean meats, 2-1/2
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