Keto Diet Meal Plan For Diabetes Type 2 – Baked chicken chalupas I wanted something simpler than deep fried chalupas, so I baked them and filled them up. —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. Diabetic replacement: 2 lean meats, 1 starch, 1/2 fat.
Keto Diet Meal Plan For Diabetes Type 2
Ginger Halibut and 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
Anti Inflammatory, Gluten Free, Mediterranean Meal Plan
1 fillet with brussels sprouts: 234 calories, 12g fat (2g saturated fat), 56mg cholesterol, 701mg sodium, 7g carbohydrate (2g sugars, 3g fiber), 24g protein. Diabetic Exchange: 3 lean meats, 2 fat, 1 vegetable.
Day 3: Chipotle Shredded Beef Beef is delicious whether you serve it whole in a tortilla, with corn salsa in a burrito, in a bun or over rice or mashed potatoes. There are so many options! —Darcy Williams, Omaha, Nebraska
2/3 cup mixed with 1/2 cup cooked rice (estimated without optional ingredients): 345 calories, 13g fat (4g saturated fat), 74mg cholesterol, 194mg sodium , 31g carbohydrate (6g sugars, 3g fiber), 26g protein. Diabetic servings: 3 lean meats, 2 starches.
Day 4: Cinnamon-Apple Pork Chops The cinnamon that infuses this main dish has a stabilizing effect on blood sugar as well as a cholesterol-lowering effect, two of four Benefits for people with diabetes. Along with this cauliflower cracker, it’s like mashed potatoes but without the same calories, carb content or blood sugar impact.
The Ultimate Diabetic Cookbook For Beginners: Easy And Healthy Low Carb Recipes Book For Type 2 Diabetes Newly Diagnosed To Live Better (21 Days Meal Plan Included): Press, Jamie: 9781952613821: Books
1 slice of bacon and 2/3 cup apple pie: 316 calories, 12g fat (4g saturated fat), 62mg cholesterol, 232mg sodium, 31g carbohydrate (25g sugars, 4g fiber), 22g protein. Diabetic servings: 3 lean meats, 1 starch, 1 fruit, 1 fat.
Day 5: Mushroom Turkey Tetrazzini This creamy, comforting casserole makes a wonderful way to use up leftover Thanksgiving turkey. And it’s real family fun! —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. Diabetes Shares: 3 starches, 3 white meats, 1/2 fat.
Rosemary Chicken with Spinach & Beans With two little boys on the go, I’m always looking for ways to make meals easier. This recipe uses just one can, making it a great recipe to prepare dinner for a hungry family in half an hour. —Sarah Richardson, Littleton, Colorado
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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 Shares: 5 lean meats, 2 vegetables, 1 starch, 1 fat.
Day 7: Turkey-Stuffed Bell Peppers These turkey-stuffed bell peppers are so delicious, you’ll never miss the real cheddar cheese. Round out the meal with a salad or a side of rice. —Judy Hand-Truitt, Birmingham, Alabama
2 half servings: 323 calories, 10g fat (0 saturated fat), 45mg cholesterol, 771mg sodium, 20g carbohydrate (6g sugars, 4g fiber), 40g protein. Diabetic Servings: 5 lean meats, 2 vegetables, 1 starch, 1/2 fat.
Bow Ties with Sausage & Asparagus We love asparagus, so I’m always looking for ways to go green. This pasta dish comes together quickly on busy nights and makes for a great meal. —Carol Suto, Liverpool, New York
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1-1/3 cup: 247 calories, 7g fat (2g saturated fat), 36mg cholesterol, 441mg sodium, 28g carbohydrate (2g sugars, 4g fiber), 17g protein. Diabetic Servings: 2 lean meats, 1-1/2 starches, 1 vegetable.
Tuscan Fish Packets My husband does a lot of fishing, so I always find different ways to share his fish. A professional chef was kind enough to share this recipe with me, and I played around with different combinations of vegetables until I found the recipe that 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. Diabetes Sharing: 5 lean meats, 1 starch, 1 vegetable.
Day 10: Rosemary Pork Medallions with Peas It’s great to make a quick meal when you get 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
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3 ounces cooked pork with 1/3 cup beans: 260 calories, 10g fat (3g saturated fat), 69mg cholesterol, 571mg sodium, 15g carbohydrate (4g sugars, 3g fiber), 28g protein. Diabetic servings: 3 lean meats, 1 starch, 1/2 fat.
Chicken Ole Foil Supper Tex Mex style chicken wraps can be made ahead of time and frozen if desired. Simply thaw overnight in the refrigerator, then cook 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 replacement: 4 lean meats, 2 starches, 1 fat.
Quinoa Unstuffed Peppers This dish of unstuffed peppers is packed with flavor. I literally make it all the time, and I make sure my fridge is stocked with the same portions to take to work. —Rebecca Ende, Phoenix, New York
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1 cup: 261 calories, 9g fat (2g saturated fat), 42mg cholesterol, 760mg sodium, 28g carbohydrate (3g sugars, 4g fiber), 17g protein. Diabetic replacement: 2 starch, 2 meat-fat.
Cedar Plank Salmon with Blackberry Sauce This is my recipe for a summer cookout. The salmon has a rich grilled flavor that is enhanced by the sweet blackberry sauce. A nice balance of sweet, smoky and hot. —Stephanie Matthews, Tempe, AZ
1 fillet with 2 tablespoons sauce: 304 calories, 16g fat (3g saturated fat), 84mg cholesterol, 186mg sodium, 10g carbohydrate (6g sugars, 3g fiber), 29g protein. Diabetic serving: 4 white meat, 1/2 starch.
Artichoke Ratatouille Chicken I loaded all the fresh produce I could find into this quick chicken meal. Serve alone or over pasta. —Judy Armstrong, Prairieville, Louisiana
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1-2/3 cup: 252 calories, 9g fat (2g saturated fat), 67mg cholesterol, 468mg sodium, 15g carbohydrate (4g sugars, 4g fiber), 28g protein. Diabetic replacement: 3 lean meats, 1 starch, 1 fat.
Roasted Sausage, Potatoes and Peppers I love to share my cooking, and this roast dinner has built a reputation for being delicious. People actually came up to me in front of people 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. Diabetes Sharing: 3 lean meats, 1 starch, 1 vegetable, 1 fat.
Wild Mushroom Pizza The best thing 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 have as many different things as possible. —James Schend, Taste of Home Deputy Editor
Sample Low Fat 1,200 Calorie Diabetes Diet Meal Plan
1 slice: 284 calories, 10g fat (5g saturated fat), 22mg cholesterol, 357mg sodium, 37g carbohydrate (3g sugars, 3g fiber), 12g protein. Diabetic replacement: 2-1/2 starch, 2 meat-fat, 1/2 fat.
Day 17: Chicken and Peach-Avocado Salsa If you love fruit but fear the sugar high, this recipe is a great balanced way to get it back into your diet. eat By combining this delicious fruit with the glucose-stabilizing chicken, you can eat this dish without worrying about the sugar spikes. Peaches also contain plant compounds called phenols that are used by the body to remove toxins that cause 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. Diabetic replacement: 5 lean meats, 1 fat, 1/2 starch.
Mediterranean Pot Roast Dinner I first made this recipe one cold winter day. My family (adults, kids and dog) had been skiing and playing in the snow all day, and when we came in dinner was ready! This baked dish is perfect served with mashed potatoes, rice or dinner rolls. —Holly Battiste, Barrington, New Jersey
Keto Diet: Can Amino Acids, Other Supplements Really Improve Results?
5 ounces of cooked beef and 1 cup of vegetables: 422 calories, 18g fat (6g saturated fat), 111mg cholesterol, 538mg sodium, 28g carbohydrate (6g sugars, 4g fiber), 37g protein. Diabetic Servings: 5 lean meats, 1-1/2 starch, 1 vegetable, 1/2 fat.
Cod with Hearty Tomato Sauce My dad made this delicious and flavorful recipe for my mom when she cooked. We serve it with whole 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 carbohydrate (9g sugars, 4g fiber), 29g protein. Diabetic Servings: 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 can be customized. If there is a side dish in the family, leave out the pork and add your favorite ingredients. —Stefanie Schaldenbrand, Los Angeles, California
The Ketogenic Diet And Diabetes: The Definitive Guide
1 serving: 254 calories, 17g fat (5g saturated fat), 204mg cholesterol, 715mg sodium, 13g carbohydrate (6g sugars, 6g fiber), 15g protein. Diabetes Sharing: 2 servings of lean meat, 2 servings of fruit.
Curried Chicken Skillet Warm and fragrant, curry powder is a combination of spices—including cardamom, cinnamon, coriander and turmeric—that add a spicy flavor to the chicken as well as providing the body with increased protection from diabetes.
2 servings: 367 calories, 11g fat (2g saturated fat), 62mg cholesterol, 450mg sodium, 39g carbohydrate (8g sugars, 6g fiber), 29g protein. Diabetic replacement: 3 lean meats, 2-1/2
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