Meal Plan For Type 2 Diabetic Diet – Baked Chicken Chalupas I wanted an easy alternative to deep fried chalupas, so I baked them with the 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 carbs (3 g sugar, 3 g fiber), 19 g protein. Diabetic Exchanges: 2 lean meats, 1 starch, 1/2 fat.
Meal Plan For Type 2 Diabetic Diet
Brussels Cabbage Ginger Halibut I moved to the United States from Russia and love to cook Russian food for my family and friends. Flounder with soy sauce, ginger and pepper is a favourite. —Margarita Parker, New Bern, North Carolina
Day Weight Loss Meal Plan: 1,500 Calories
1 fillet of Brussels sprouts: 234 calories, 12 g fat (2 g saturated fat), 56 mg cholesterol, 701 mg sodium, 7 g carbs (2 g sugar, 3 g fiber), 24 g protein. Diabetic Exchanges: 3 lean meats, 2 fats, 1 vegetable.
Day 3: Chipotle Shredded Beef Whether served wrapped in a tortilla or with corn salsa in a burrito, in a bun, or over rice or mashed potatoes, this beef is delicious. So many options! —Darcy Williams, Omaha, Nebraska
1/2 cup cooked rice with 2/3 cup beef mix (calculated without optional ingredients): 345 calories, 13 g fat (4 g saturated fat), 74 mg cholesterol, 194 mg sodium, 31 g carbs (6 g sugar, 3 g fiber), 26 g protein. Diabetic Exchanges: 3 lean meats, 2 starches.
Day 4: Cinnamon-Apple Pork Chops The cinnamon that sweetens this main dish has a stabilizing effect on blood sugar as well as a cholesterol-lowering effect, two benefits that people with diabetes can appreciate. Pair with this mashed cauliflower, which is similar to mashed potatoes but without the same calories, carb content, or blood sugar-raising effects.
Type 2 Diabetes Instant Pot Cookbook: 5 Ingredient Affordable, Easy And Healthy Recipes For Your Instant Pot
1 pork chop with 2/3 cup apple blend: 316 calories, 12 g fat (4 g saturated fat), 62 mg cholesterol, 232 mg sodium, 31 g carbs (25 g sugar, 4 g fiber), 22 g protein. Diabetic Exchanges: 3 lean meats, 1 starch, 1 fruit, 1 fat.
Day 5: Turkey Tetrazzini with Mushrooms This creamy, comforting casserole is a great way to use up your Thanksgiving turkey leftovers. And this is a real family delight! Linda Howe, Lisle, Illinois.
1 cup: 357 calories, 7 g fat (3 g saturated fat), 71 mg cholesterol, 717 mg sodium, 38 g carbs (5 g sugar, 3 g fiber), 34 g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 1/2 fat.
Rosemary Chicken with Spinach and Beans With two young men who are always on the go, I’m always looking for ways to simplify meals. This recipe uses just one pan and makes preparing dinner for a hungry family in half an hour a breeze. —Sara Richardson, Littleton, Colorado
Nutrition With Type 2 Diabetes Sessions
Half chicken breast with 3/4 cup sauce: 348 calories, 9 g fat (2 g saturated fat), 94 mg cholesterol, 729 mg sodium, 25 g carbs (5 g sugar, 6 g fiber), 41 g protein. Diabetic Exchanges: 5 lean meats, 2 vegetables, 1 starch, 1 fat.
Day 7: Stuffed Turkey Peppers This well-seasoned ground turkey stuffing is so flavorful you won’t even miss eating real cheddar cheese. Complete the meal with a salad or rice. —Judy Hand-Truitt, Birmingham, Alabama
2 bell peppers: 323 calories, 10 g fat (0 saturated fat), 45 mg cholesterol, 771 mg sodium, 20 g carbs (6 g sugar, 4 g fiber), 40 g protein. Diabetic Exchanges: 5 lean meats, 2 vegetables, 1 starch, 1/2 fat.
We love the Hot Dog and Asparagus Bowtie Asparagus, so I’m looking for ways to go green. This pasta dish comes together quickly on busy nights and makes great leftovers. —Carol Suto, Liverpool, New York
Day Diabetes Meal Plan: Meals And Planning Methods
1-1/3 cup: 247 calories, 7 g fat (2 g saturated fat), 36 mg cholesterol, 441 mg sodium, 28 g carbs (2 g sugar, 4 g fiber), 17 g protein. Diabetic Exchanges: 2 lean meats, 1-1/2 starch, 1 vegetable.
Tuscany Fish Packages My husband fishes a lot, so I’m always looking for different ways to present his catches. A professional chef was kind enough to share this recipe with me, and I played around with some different vegetable combinations until I found my family’s favorite. —Kathy Morrow, Hubbard, Ohio
1 serving: 270 calories, 2 g fat (1 g saturated fat), 83 mg cholesterol, 658 mg sodium, 23 g carbs (4 g sugar, 7 g fiber), 38 g protein. Diabetic Exchanges: 5 lean meats, 1 starch, 1 vegetable.
Day 10: Peas & Rosemary Pork Medallion It’s nice to have a quick bite 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
Pdf] Dash Eating Plan: An Eating Pattern For Diabetes Management
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 carbs (4 g sugar, 3 g fiber), 28 g protein . Diabetic Exchanges: 3 lean meats, 1 starch, 1/2 fat.
Chicken Ole Foil Dinner These Tex Mex-style chicken packages can be pre-picked and frozen if desired. Thaw them in the refrigerator overnight, then grill as directed. I like to serve them with hot bread 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 carbs (8 g sugar, 6 g fiber), 37 g protein. Diabetic Exchanges: 4 lean meats, 2 starches, 1 fat.
Quinoa Stuffed Peppers This deconstructed stuffed pepper platter packs a punch of flavor. I really do all the time and make sure my freezer is stocked with single-serving portions to take to work. —Rebecca Ende, Phoenix, New York
Vegetarian Diabetic Cookbook For Newly Diagnosed Ebook By Touch Raff
1 cup: 261 calories, 9 g fat (2 g saturated fat), 42 mg cholesterol, 760 mg sodium, 28 g carbs (3 g sugar, 4 g fiber), 17 g protein. Diabetic Supplements: 2 starches, 2 medium-fat meats.
Cedar Plank Salmon with Blackberry Sauce Here is my main dish for warm weather cooking. Salmon has a rich, grilled flavor enhanced by a delicious blackberry sauce. A nice 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 carbs (6 g sugar, 3 g fiber), 29 g protein. Diabetic Exchanges: 4 lean meat, 1/2 starch.
Artichoke Ratatouille Chicken I loaded up on all the fresh produce I could find in this quick chicken dish. Serve alone or over pasta. —Judy Armstrong, Prairieville, Louisiana
Diabetic Cookbook And Meal Plan For The Newly Diagnosed: A 4 Week Introductory Guide To Manage Type 2 Diabetes
1-2/3 cup: 252 calories, 9 g fat (2 g saturated fat), 67 mg cholesterol, 468 mg sodium, 15 g carbs (4 g sugar, 4 g fiber), 28 g protein. Diabetic Changes: 3 lean meats, 1 starch, 1 fat.
I love to share my Spicy Roasted Sausage, Potato and Pepper dishes, and this hearty pancake dish has earned a reputation for being delicious. People actually approached me in public 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 carbs (5 g sugar, 3 g fiber), 17 g protein. Diabetic Exchanges: 3 lean meats, 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 finding the right ingredients. Whatever wild mushrooms are in season or in your market, they will do just fine. I like to get as many different ones as possible. —James Schend, Assistant Editor of Taste of Home
Diabetic Diet Chart: A Complete Guide To Control Diabetes
1 slice: 284 calories, 10 g fat (5 g saturated fat), 22 mg cholesterol, 357 mg sodium, 37 g carbs (3 g sugar, 3 g fiber), 12 g protein. Diabetic Exchanges: 2-1/2 starch, 2 medium-fat meats, 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 fruit back into your diet. By pairing this sweet stone fruit with glucose-balancing chicken, you can enjoy this dish without worrying about sugar spikes. Peaches also contain plant compounds called phenols, which the body uses to reduce disease-causing inflammation.
1 half chicken breast with 1/2 cup salsa: 265 calories, 9 g fat (2 g saturated fat), 94 mg cholesterol, 536 mg sodium, 9 g carbs (4 g sugar, 3 g fiber), 36 g protein. Diabetic Exchanges: 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) had been sledding and playing in the snow all day and dinner was ready when we walked in! This roast is perfectly served with mashed potatoes, rice, or dinner rolls. —Holly Battiste, Barrington, New Jersey
The Best 7 Day Diabetes Meal Plan
5 ounces cooked beef with 1 cup vegetables: 422 calories, 18 g fat (6 g saturated fat), 111 mg cholesterol, 538 mg sodium, 28 g carbs (6 g sugar, 4 g fiber), 37 g protein. Diabetic Exchanges: 5 lean meats, 1-1/2 starch, 1 vegetable, 1/2 fat.
Cod with Hearty Tomato Sauce This sweet, delicious recipe was made for my mom when my dad took over the cooking. We serve it with whole wheat pasta or brown rice on the side. —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 carbs (9 g sugar, 4 g fiber), 29 g protein. Diabetic Exchanges: 3 lean meats, 2 vegetables, 1-1/2 fat.
Kimchi Cauliflower Fried Rice This healthier rendition of Kimchi fried rice is one of my favorite recipes because it can be personalized. If you have a vegetarian in the family, skip the bacon and add your favorite veggies. —Stefanie Schaldenbrand, Los Angeles, California
Scheduled Eating Why It’s Beneficial And How To Start
1 serving: 254 calories, 17 g fat (5 g saturated fat), 204 mg cholesterol, 715 mg sodium, 13 g carbs (6 g sugar, 6 g fiber), 15 g protein. Diabetic Exchanges: 2 high-fat meats, 2 vegetables.
Chicken Curry Pan Hot and aromatic curry powder is a blend of spices including cardamom, cinnamon, coriander and turmeric, adding a tangy flavor to the chicken as well as giving the body more protection against diabetic vascular disease.
2 cups: 367 calories, 11 g fat (2 g saturated fat), 62 mg cholesterol, 450 mg sodium, 39 g carbs (8 g sugar, 6 g fiber), 29 g protein. Diabetic Exchanges: 3 lean meats, 2-1/2
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