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Diabetes Shopping List, Food Shopping List, Diabetic Meal Planning, Diet Counseling, Health Coach, Type 2 Diabetes (Digital Printable)
Diet Meal Plan For Diabetic
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This type of data sharing may be considered a “sale” of information under California privacy laws. If you turn off personalized advertising, you opt out of these “sales”. Read more in our privacy policy, help center and policy on cookies and similar technologies. Baked Chicken Chalupas I wanted an easy alternative to fried chalupas, so I bake them with stuffing on top. —Magdalena Flores, Abilene, Texas
1 chalupa: 206 calories, 6 g fat (2 g saturated fat), 45 mg cholesterol, 400 mg sodium, 17 g carbohydrate (3 g sugars, 3 g fiber), 19 g protein. Diabetes yields: 2 lean meat, 1 starch, 1/2 fat.
Ginger Halibut with Brussels Sprouts I moved to the US from Russia and love to cook Russian food for family and friends. Halibut with soy sauce, ginger and pepper is a favourite. — Margarita Parker, New Bern, North Carolina
Diabetic Diet Chart: A Complete Guide To Control Diabetes
1 fillet with Brussels sprouts: 234 calories, 12 g fat (2 g saturated fat), 56 mg cholesterol, 701 mg sodium, 7 g carbohydrate (2 g sugars, 3 g fiber), 24 g protein. Diabetes yields: 3 lean meat, 2 fat, 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 carbohydrate (6g sugars, 3g fiber), 26g protein. Diabetes yields: 3 lean meat, 2 starch.
Day 4: Cinnamon-apple pork chops. The cinnamon that spices up this main course has a stabilizing effect on blood sugar as well as a cholesterol-lowering effect, two benefits that people with diabetes can appreciate. Pair it with this cauliflower mash, which is similar to mashed potatoes but without the same calories, carb content or blood sugar-raising effect.
Diabetic Diet And Nutrition Tips
1 pork chop with 2/3 cup apple mixture: 316 calories, 12 g fat (4 g saturated fat), 62 mg cholesterol, 232 mg sodium, 31 g carbohydrate (25 g sugars, 4 g fiber), 22 g protein. Diabetes exchanges: 3 lean meat, 1 starch, 1 fruit, 1 fat.
Day 5: Mushroom Turkey Tetrazzini This creamy, comforting casserole is a great way to use up leftover Thanksgiving turkey. And it’s a real family pleaser! —Linda Howe, Lisle, Illinois.
1 cup: 357 calories, 7 g fat (3 g saturated fat), 71 mg cholesterol, 717 mg sodium, 38 g carbohydrate (5 g sugars, 3 g fiber), 34 g protein. Diabetes yields: 3 starch, 3 lean meat, 1/2 fat.
Rosemary Chicken with Spinach and Beans With two young boys who are constantly on the go, I’m always looking for ways to simplify meals. This recipe only uses one skillet, making it easy to prepare dinner for a hungry family in half an hour. —Sara Richardson, Littleton, Colorado
Best Printable Diabetic Diet Chart
1 chicken breast half with 3/4 cup sauce: 348 calories, 9 g fat (2 g saturated fat), 94 mg cholesterol, 729 mg sodium, 25 g carbohydrate (5 g sugars, 6 g fiber), 41 g protein. Diabetes exchanges: 5 lean meat, 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 eating real cheddar cheese. Round off the meal with a salad or a side of rice. —Judy Hand-Truitt, Birmingham, Alabama
2 stuffed bell pepper halves: 323 calories, 10 g fat (0 saturated fat), 45 mg cholesterol, 771 mg sodium, 20 g carbohydrate (6 g sugars, 4 g fiber), 40 g protein. Diabetic Exchanges: 5 lean meats, 2 vegetables, 1 starch, 1/2 fat.
Bow Tie with Sausage & Asparagus We 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
Sample Low Fat 1,200 Calorie Diabetes Diet Meal Plan
1-1/3 cups: 247 calories, 7 g fat (2 g saturated fat), 36 mg cholesterol, 441 mg sodium, 28 g carbohydrate (2 g sugars, 4 g fiber), 17 g protein. Diabetes Exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable.
Tuscan Fish Packages My husband fishes a lot, so I’m always looking for different ways to serve his catches. A professional chef was kind enough to share this recipe with me, and I played around with a few different veggie combinations until I found the one my family liked best. — Kathy Morrow, Hubbard, Ohio
1 serving: 270 calories, 2 g fat (1 g saturated fat), 83 mg cholesterol, 658 mg sodium, 23 g carbohydrate (4 g sugars, 7 g fiber), 38 g protein. Diabetes exchanges: 5 lean meat, 1 starch, 1 vegetable.
Day 10: Rosemary Pork Medallions with Peas It’s nice to have a quick meal to fix after getting home from work. It’s easy to prepare and doesn’t use many ingredients, so it’s great for novice cooks. —Laura McAllister, Morganton, North Carolina
Type 2 Diabetes Diet
3 ounces cooked pork with 1/3 cup peas: 260 calories, 10 g fat (3 g saturated fat), 69 mg cholesterol, 571 mg sodium, 15 g carbohydrate (4 g sugars, 3 g fiber), 28 g protein. Diabetes yields: 3 lean meat, 1 starch, 1/2 fat.
Chicken Ole Foil Supper These Tex Mex-style chicken packages can be assembled ahead of time and frozen if desired. Just thaw them overnight in the fridge and then grill as directed. I like to serve them with warm tortillas and fresh fruit on the side. —Mary Peck, Salina, Kansas
1 serving: 405 calories, 13 g fat (6 g saturated fat), 91 mg cholesterol, 766 mg sodium, 34 g carbohydrate (8 g sugars, 6 g fiber), 37 g protein. Diabetes yields: 4 lean meat, 2 starch, 1 fat.
Quinoa Unstuffed Peppers This deconstructed stuffed pepper dish packs a wallop of flavor. I really do this all the time, and I make sure my freezer is stocked with disposables to take to work. —Rebecca Ende, Phoenix, New York
Healthy Eating For People With Diabetes
1 cup: 261 calories, 9 g fat (2 g saturated fat), 42 mg cholesterol, 760 mg sodium, 28 g carbohydrate (3 g sugars, 4 g fiber), 17 g protein. Diabetes yields: 2 starch, 2 medium fat meat.
Cedar Plank Salmon with Blackberry Sauce Here is my favorite dish for a warm weather cookout. The salmon has a rich, grilled flavor enhanced by the salty blackberry sauce. It’s a nice balance between sweet, smoky and spicy. —Stephanie Matthews, Tempe, AZ
1 fillet with 2 tbsp sauce: 304 calories, 16g fat (3g saturated fat), 84mg cholesterol, 186mg
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