Diet Plan For A Diabetic Type 2 – Fried chicken chalupas I wanted a simple alternative to deep-fried chalupas, so I bake them with a filling. —Magdalena Flores, Abilene, Texas
1 chalupa: 206 calories, 6 g fat (2 g saturated fat), 45 mg cholesterol, 400 mg sodium, 17 g carbohydrates (3 g sugar, 3 g fiber), 19 g protein. Replacement for diabetics: 2 lean meats, 1 starch, 1/2 fat.
Diet Plan For A Diabetic Type 2
Ginger Halibut with Brussels Sprouts I moved to the US from Russia and love to cook Russian food for my family and friends. The halibut with soy sauce, ginger and pepper is a favorite. — Margarita Parker, New Bern, North Carolina
Low Carb Meal Plan
1 fillet with Brussels sprouts: 234 calories, 12 g fat (2 g saturated fat), 56 mg cholesterol, 701 mg sodium, 7 g carbohydrates (2 g sugar, 3 g fiber), 24 g protein. Exchange for diabetics: 3 lean meats, 2 fats, 1 vegetable.
Day 3: Chipotle Shredded Beef This beef is delicious rolled up in a tortilla or served with corn salsa in a burrito, bun, over rice or mashed potatoes. So many possibilities! —Darcy Williams, Omaha, Nebraska
2/3 cup ground beef with 1/2 cup cooked rice (excluding optional ingredients): 345 calories, 13 g fat (4 g saturated fat), 74 mg cholesterol, 194 mg sodium, 31 g carbohydrates (6 g sugar, 3 g fiber), 26 g of protein. Replacement for diabetics: 3 lean meats, 2 starches.
Day 4: Cinnamon-apple pork chops The cinnamon in the crust of the main dish has a stabilizing effect on blood sugar levels and has a cholesterol-lowering effect. Diabetics can appreciate two beneficial effects. Pair it with this mashed cauliflower, which is similar to mashed potatoes but doesn’t have the same calories, carbs, or blood sugar spikes.
Meal Plan For Diabetes Type 2
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 carbohydrates (25 g sugar, 4 g fiber), 22 g protein. Exchange for diabetics: 3 lean meats, 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 joy! —Linda Howe, Lisle, Illinois.
1 cup: 357 calories, 7 g fat (3 g saturated fat), 71 mg cholesterol, 717 mg sodium, 38 g carbohydrates (5 g sugar, 3 g fiber), 34 g protein. Replacement for diabetics: 3 starches, 3 lean meats, 1/2 fat.
Rosemary Chicken with Spinach and Beans With two young boys constantly on the go, I’m always looking for ways to simplify meals. This recipe only uses one pan, so you can easily whip up dinner for a hungry family in half an hour. —Sara Richardson, Littleton, Colorado
Prediabetes Diet Plan
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 carbohydrates (5 g sugar, 6 g fiber), 41 g protein. Exchange for diabetics: 5 lean meats, 2 vegetables, 1 starch, 1 fat.
Day 7: Turkey-Stuffed Bell Peppers These well-seasoned, ground turkey-stuffed bell peppers are so delicious that you won’t even miss real cheddar cheese. Complete the meal with a side dish of salad or rice. —Judy Hand-Truitt, Birmingham, Alabama
2 half stuffed peppers: 323 calories, 10 g fat (0 saturated fat), 45 mg cholesterol, 771 mg sodium, 20 g carbohydrates (6 g sugar, 4 g fiber), 40 g protein. Diabetic replacement: 5 lean meats, 2 vegetables, 1 starch, 1/2 fat.
Bow tie with sausage and asparagus We love asparagus, so I’m looking for ways to make it green. This pasta dish comes together quickly on busy nights and makes amazing leftovers. —Carol Suto, Liverpool, New York
Best Printable Diabetic Diet Chart
1-1/3 cups: 247 calories, 7 g fat (2 g saturated fat), 36 mg cholesterol, 441 mg sodium, 28 g carbohydrates (2 g sugar, 4 g fiber), 17 g protein. Diabetic replacement: 2 lean meats, 1-1/2 starches, 1 vegetable.
Tuscan Fish Packages 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 that 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 carbohydrates (4 g sugar, 7 g fiber), 38 g protein. Exchange for diabetics: 5 lean meats, 1 starch, 1 vegetable.
Day 10: Rosemary Pork Medallions with Peas Good for a quick lunch after you get home from work. It’s easy to make and doesn’t use many ingredients, so it’s also great for beginner cooks. —Laura McAllister, Morganton, North Carolina
Type 2 Diabetes Cookbook: 365 Days Of Balanced Diabetic Diet Recipes For Newly Diagnosed Warriors! Love What You Eat! 28 Day Meal Plan For Beginners By Julia Martin
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 carbohydrates (4 g sugar, 3 g fiber), 28 g protein. Replacement for diabetics: 3 lean meats, 1 starch, 1/2 fat.
Chicken Ole Foil Dinner You can assemble these Tex Mex-style chicken packages ahead of time and freeze them if you like. Just thaw them in the fridge overnight, then grill them according to the instructions. I like to serve it with warm tortillas and fresh fruit. —Mary Peck, Salina, Kansas
1 serving: 405 calories, 13 g fat (6 g saturated fat), 91 mg cholesterol, 766 mg sodium, 34 g carbohydrates (8 g sugar, 6 g fiber), 37 g protein. Replacement for diabetics: 4 lean meats, 2 starches, 1 fat.
Unstuffed Quinoa Peppers This deconstructed stuffed pepper dish packs a punch. I really do make it all the time and make sure I have a batch in my freezer to take to work. —Rebecca Ende, Phoenix, New York
Spectracell’s Nutritional Correlation Chart On Diabetes
1 cup: 261 calories, 9 g fat (2 g saturated fat), 42 mg cholesterol, 760 mg sodium, 28 g carbohydrates (3 g sugar, 4 g fiber), 17 g protein. Exchange for diabetics: 2 starches, 2 medium-fat meats.
Cedar Plank Salmon with Blackberry Sauce Here’s the main dish for a warm weather cookout. The salmon has a rich, grilled flavor enhanced by the luscious blackberry sauce. A pleasant balance of sweet, smoky and spicy. —Stephanie Matthews, Tempe, AZ
1 fillet with 2 tablespoons sauce: 304 calories, 16 g fat (3 g saturated fat), 84 mg cholesterol, 186 mg sodium, 10 g carbohydrates (6 g sugar, 3 g fiber), 29 g protein. Replacement for diabetics: 4 lean meats, 1/2 starch.
Artichoke Ratatouille Chicken I packed all the fresh produce into this quick chicken dinner. Serve on its own or over pasta. —Judy Armstrong, Prairieville, Louisiana
Paleo Diet And Diabetes: What Are The Benefits And Risks?
1-2/3 cups: 252 calories, 9 g fat (2 g saturated fat), 67 mg cholesterol, 468 mg sodium, 15 g carbohydrates (4 g sugar, 4 g fiber), 28 g protein. Replacement for diabetics: 3 lean meats, 1 starch, 1 fat.
Spicy Roast Sausage, Potatoes and Peppers I love to share my cooking and this hearty flat dinner has built a tasty reputation. People actually reached out publicly to ask for the recipe. —Laurie Sledge, Brandon, Mississippi
1-1/2 cups: 257 calories, 11 g fat (3 g saturated fat), 65 mg cholesterol, 759 mg sodium, 24 g carbohydrates (5 g sugar, 3 g fiber), 17 g protein. Exchange for diabetics: 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 the market will work beautifully. I like to get as many different things as possible. — James Schend, Taste of Home, Deputy Editor
Diabetics Meal Plan
1 slice: 284 calories, 10 g fat (5 g saturated fat), 22 mg cholesterol, 357 mg sodium, 37 g carbohydrates (3 g sugar, 3 g fiber), 12 g protein. Diabetic replacement: 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 perfectly balanced way to bring it back into your diet. By pairing this sweet stone fruit with glucose-stabilizing chicken, you can enjoy this meal without worrying about sugar spikes. Peaches also contain plant compounds called phenols, which the body uses to reduce inflammation that causes disease.
1 chicken breast half with 1/2 cup salsa: 265 calories, 9 g fat (2 g saturated fat), 94 mg cholesterol, 536 mg sodium, 9 g carbohydrates (4 g sugar, 3 g fiber), 36 g protein. Replacement for diabetics: 5 lean meats, 1 fat, 1/2 starch.
Mediterranean Casserole Dinner I first made this recipe on a cold winter day. My family (adults, kids, and dogs) sledded and played in the snow all day, and when we got in, dinner was ready! This pot roast is perfect served with mashed potatoes, rice or buns. —Holly Battiste, Barrington, New Jersey
Indian Diet Plan For Type 2 Diabetes: Sample Diet To Control Blood Sugar Level
5 ounces of cooked beef with 1 cup vegetables: 422 calories, 18 g fat (6 g saturated fat), 111 mg cholesterol, 538 mg sodium, 28 g carbohydrates (6 g sugar, 4 g fiber), 37 g protein. Diabetic replacement: 5 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fat.
Cod with hearty tomato sauce My father made this sweet, tasty recipe for my mother when he took over the cooking. Serve with whole grain pasta or brown rice. —Ann Marie Eberhart, Gig Harbor, Washington
1 fillet with 3/4 cup sauce: 271 calories, 8 g fat (1 g saturated fat), 65 mg cholesterol, 746 mg sodium, 17 g carbohydrates (9 g sugar, 4 g fiber), 29 g protein. Diabetic replacement: 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’s customizable. If you have a vegetarian in the family, leave out the bacon and add your favorite vegetables. —Stefanie Schaldenbrand, Los Angeles, California
Diet Chart For Diabetic Patient
1 serving: 254 calories, 17 g fat (5 g saturated fat), 204 mg cholesterol, 715 mg sodium, 13 g carbohydrates (6 g sugar, 6 g fiber), 15 g protein. Exchange for diabetics: 2 fatty meats, 2 vegetables.
Curry Chicken Pan A blend of warm and aromatic curry powder spices – including cardamom, cinnamon, coriander and turmeric – that gives chicken a tangy flavor and provides increased protection against diabetic vascular disease.
2 cups: 367 calories, 11 g fat (2 g saturated fat), 62 mg cholesterol, 450 mg sodium, 39 g carbohydrates (8 g sugar, 6 g fiber), 29 g protein. Diabetic replacement: 3 lean meats, 2-1/2
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