Free Pre Diabetic Meal Plan – Baked Chicken Chalupas is an easy alternative to deep-fried chalupas, by cooking them with the filling on top. -Magdalena Flowers, Abilene, Texas
1 cup: 206 calories, 6g fat (2g saturated fat), 45mg cholesterol, 400mg sodium, 17g carbohydrates (3g sugars, 3g fiber), 19g protein. Diabetic Exchanges: 2 lean meats, 1 starch, 1 fat.
Free Pre Diabetic Meal Plan
Ginger Halibut with Brussels Sprouts I moved to the United States from Russia and had a love of cooking Russian food for family and friends. Rhombus with soy sauce, ginger and pepper is a favorite. —Margarita Parker, New Bern, North Carolina
The Everything Guide To The Insulin Resistance Diet
1 strip with Brussels sprouts: 234 calories, 12g fat (2g saturated fat), 56 mg cholesterol, 701 mg sodium, 7g carbohydrates (2g sugar, 3g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 vegetable.
Day 3: Chipotle Ground Beef This beef is delicious whether you serve it whole wrapped in a tortilla, with corn salsa in a burrito, on a bun or over rice or mashed potatoes. So much good! -Darcy Williams, Omaha, Nebraska
2/3 cup ground beef with 1/2 cup cooked rice (not counting optional ingredients): 345 calories, 13g fat (4g saturated fat), 74mg cholesterol, 194mg sodium, 31g carbohydrate (6g sugar, 3g fiber), 26g protein . Diabetic Changes: 3 lean food, 2 starch.
Day 4: Cinnamon-Apple Pork Chops The cinnamon that highlights this main dish has a stabilizing effect on blood sugar as well as a cholesterol-lowering effect, two benefits that people with diabetes can benefit from. Pair this with mashed cauliflower, which is similar to mashed potatoes but without the same calories, carb content or blood sugar-spiking impact.
Lunch Ideas For Type 2 Diabetes: Ingredients, Recipes, And Eating Out
1 pork chop with 2/3 cup mixed apple: 316 calories, 12g fat (4g saturated fat), 62mg cholesterol, 232mg sodium, 31g carbohydrates (25g sugars, 4g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 fruit, 1 fat.
Day 5: Mushroom Turkey Tetrazzini This creamy, comforting casserole makes a fantastic way to use up leftover Thanksgiving turkey. And it’s a real family entertainer! —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 exchanges: 3 starch, 3 lean meat, 1/2 fat.
Rosemary Chicken with Spinach & BeansWith two young children constantly on-the-go, I’m always looking for simpler ways to eat. This recipe uses one pot in a way that locks it in preparing dinner for a hungry family in half an hour. -Sarah Richardson, Littleton, Colorado
Diabetic Meal Prep For Beginners: Delicious… And Easy Recipes
1 chicken breast half 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 meat, 2 vegetable, 1 starch, 1 fat.
Day 7: Turkey-Suffed Bell Peppers These turkey-stuffed bell peppers are so flavorful, you wouldn’t even want to have real cheddar cheese. Surround the meal with a salad or a side of rice. -Judy Hand-Truitt, Birmingham, Alabama
2 half stuffed peppers: 323 calories, 10g fat (0 saturated fat), 45 mg cholesterol, 771 mg sodium, 20g carbohydrate (6g sugar, 4g fiber), 40g protein. Diabetic Exchanges: 5 lean meat, 2 vegetable, 1 starch, 1/2 fat.
Lean Links with Sausage & Asparagus We love asparagus, so I look forward to green ways. This pasta dish comes together fast on busy nights and makes wonderful leftovers. -Carol Suto, Liverpool, New York
How To Reduce Blood Sugar Level Immediately (+ Food & Meal Ideas)
1-1/3 cups: 247 calories, 7g fat (2g saturated fat), 36mg cholesterol, 441mg sodium, 28g carbohydrates (2g sugars, 4g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable.
Tusk Fish PacketsMy husband does a lot of fishing, so I’m always looking for different ways to serve it. A professional chef was kind enough to share this recipe with me, and I played around with various veggie combinations until I found one that 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 meat, 1 starch, 1 vegetable.
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Day 10: Roast Pork with PeasIt’s is nice to have a quick lunch fix after coming home from work. It’s simple to prepare and doesn’t use a lot of ingredients, so it’s great for beginner cooks. -Laura McAllister, Morganton, North Carolina
Vegan Diabetes Diet Plan
3 ounces cooked pork with 1/3 cup peas: 260 calories, 10g fat (3g saturated fat), 69mg cholesterol, 571mg sodium, 15g carbohydrates (4g sugars, 3g fiber), 28g protein. Diabetic Exchanges: 3 lean meats, 1 starch, 1 2 fat.
Chicken Ole Foil SupperThese Tex Mex-style chicken strips can be assembled ahead of time and frozen if desired. It just likes to stay overnight in the fridge, then they are directed to the grill. I like to serve them 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 meat, 2 starch, 1 fat.
Quinoa Unstuffed Peppers This destructed stuffed pepper dish packs a punch of flavor. I actually do this all the time, and I make sure my freezer is stocked with individual servings to work with. -Rebecca Ende, Phoenix, New York
Is The Best Yogurt For Prediabetes In Your Fridge?
1 cup: 261 calories, 9g fat (2g saturated fat), 42mg cholesterol, 760mg sodium, 28g carbohydrates (3g sugars, 4g fiber), 17g protein. Diabetic Exchanges: 2 starch, 2 medium fat food.
Cedar Plank Salmon with Blackberry Sauce Here’s my go-to appetizer for a seasonal cookout. The salmon has a rich, grilled flavor that’s followed by a spicy sauce. It’s a nice balance of sweet, smokey and spicy. —Stephanie Matthews, Tempe, AZ
1 ribbon with 2 tablespoons sauce: 304 calories, 16g fat (3g saturated fat), 84 mg cholesterol, 186mg sodium, 10g carbohydrates (6g sugar, 3g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1/2 starch.
Artichoke Ratatouille Chicken I loaded all the fresh ingredients I could find into this quick chicken dinner. Keep it by itself or over pasta. -Judy Armstrong, Prairieville, Louisiana
Creating A Healthy Gestational Diabetes Meal Plan: 5 Ideas To Simplify Your Life
1-2/3 cup: 252 calories, 9g fat (2g saturated fat), 67mg cholesterol, 468mg sodium, 15g carbohydrates (4g sugars, 4g fiber), 28g protein. Diabetic Exchanges: 3 lean foods, 1 starch, 1 fat.
Spicy Sausage, Potatoes and Peppers I love to share my cooking and this meal has built a nice reputation for being tasty on a large plate. People came to me to ask for a public reception. -Laurie Sledge, Brandon, Mississippi
1-1/2 cups: 257 calories, 11g fat (3g saturated fat), 65mg cholesterol, 759mg sodium, 24g carbohydrates (5g sugar, 3g fiber), 17g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 1 fat.
Wild Mushroom Pizza What’s great about this wild mushroom pizza is you don’t have to worry about finding the right toppings. Whatever wild mushrooms are in season or at your market will do nicely. I like to be as many and different as possible. -James Schend, Taste Deputy Editor Home
Day Diabetes Meal Plan (with Printable Grocery List)
1 slice: 284 calories, 10g fat (5g saturated fat), 22mg cholesterol, 357mg sodium, 37g carbohydrates (3g sugar, 3g fiber), 12g protein. Diabetic Exchanges: 2-1/2 starches, 2 medium fat meats, 1/2 fat.
Day 17: Chicken with Peach-Avocado Salsa If you love fruit but are afraid of the high sugar content, this recipe is the way to adequately reduce it in your diet. By combining this stone-sweet fruit with a sugar-free chicken, you can enjoy this dish without worrying about sugar spikes. Peaches also contain plant compounds called phenols, which the body uses to fight inflammation.
1 chicken breast half 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 Exchanges: 5 lean meat, 1 fat, 1/2 starch.
Chicken Mediterranean Roast Dinner I first made this recipe one cold winter day. My family (adults, kids and dogs) had a blast playing in the snow all day and when we got inside dinner was ready! This pot roast is perfect when served with mashed potatoes, rice or dinner rolls. -Holly Battiste, Barrington, New Jersey
The Best Diabetes Friendly Diets To Help You Lose Weight
5 ounces of cooked beef with 1 cup vegetable: 422 calories, 18g fat (6g saturated fat), 111mg cholesterol, 538mg sodium, 28g carbohydrates (6g sugar, 4g fiber), 37g protein. Diabetic Exchanges: 5 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fat.
Cod with Hearty Tomato SauceMy father took this sweet, savory recipe for my mother when cooking. Serve with whole wheat pasta or brown rice. —Ann Marie Eberhart, Gig Harbor, Washington
1 strip with 3/4 cup sauce: 271 calories, 8g fat (1g saturated fat), 65mg cholesterol, 746mg sodium, 17g carbohydrates (9g sugars, 4g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1-1/2 fat.
Kimchi Cauliflower Fried Rice This healthier take on kimchi fried rice is one of my favorite recipes because it’s customizable. If there’s a vegetarian in the family, leave out the bacon and add your favorite veggies. —Stefanie Schaldenbrand, Los Angeles, California
Prediabetes Diet Plan
1 serving: 254 calories, 17g fat (5g saturated fat), 204mg cholesterol, 715mg sodium, 13g carbohydrates (6g sugars, 6g fiber), 15g protein. Diabetic Exchanges: 2 high-fat meat, 2 vegetable.
Chicken SkilletWarm and aromatic, they serve a powder blend of spices, including amaranth, cinnamon, coriander and turmeric, which adds a sharp flavor to the chicken, and increases the body’s 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 Exchanges: 3 lean food, 2-1/2
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