Pre Diabetic Meal Plan Chart – 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, 6g fat (2g saturated fat), 45mg cholesterol, 400mg sodium, 17g carbohydrate (3g sugars, 3g fiber), 19g protein. Swaps for Diabetics: 2 lean meats, 1 starch, 1/2 fat.
Pre Diabetic Meal Plan Chart
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 favorite. —Margarita Parker, New Bern, North Carolina
Day Fasting Mimicking Diet Meal Plan (do It Yourself)
1 filet with Brussels sprouts: 234 calories, 12g fat (2g saturated fat), 56mg cholesterol, 701mg sodium, 7g carbohydrate (2g sugars, 3g fiber), 24g protein. Exchanges for diabetics: 3 lean meats, 2 fats, 1 vegetable.
Day 3: Chipotle Shredded Beef This meat is delicious whether served wrapped in a tortilla, with corn salsa in a burrito, on a bun, or over rice or mashed potatoes. So many options! —Darcy Williams, Omaha, Nebraska
2/3 cup beef mix with 1/2 cup cooked rice (calculated without optional ingredients): 345 calories, 13g fat (4g saturated fat), 74mg cholesterol, 194mg sodium, 31g carbs (6g sugars, 3g fiber), 26g protein. Swaps for Diabetics: 3 lean meats, 2 starches.
Day 4: Pork Chops with Apple and Cinnamon The cinnamon that flavors this main course has a stabilizing impact on blood sugar as well as a cholesterol-lowering effect, two benefits that people with diabetes can appreciate. Pair it with this cauliflower puree, which is similar to mashed potatoes but without the same calories, carb content, or blood sugar spike impact.
Day Diabetes Diet Meal Plan (pdf & Menu)
1 pork chop with 2/3 cup apple mixture: 316 calories, 12g fat (4g saturated fat), 62mg cholesterol, 232mg sodium, 31g carbs (25g sugars, 4g fiber), 22g fiber protein. Exchanges for diabetics: 3 lean meats, 1 starch, 1 fruit, 1 fat.
Day 5: Turkey Tetrazzini with Mushrooms This creamy, comforting casserole is a fantastic way to use up leftover Thanksgiving turkey. And it’s a real family delight! —Linda Howe, Lisle, Illinois.
1 cup: 357 calories, 7g fat (3g saturated fat), 71mg cholesterol, 717mg sodium, 38g carbs (5g sugars, 3g fiber), 34g protein. Exchanges for diabetics: 3 starch, 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 meal times. This recipe uses just one skillet, making it easy to cook dinner for a hungry family in half an hour. —Sara Richardson, Littleton, Colorado
Ketogenic Diets For Prediabetes
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. Swaps for Diabetics: 5 lean meats, 2 vegetables, 1 starch, 1 fat.
Day 7: Turkey-Stuffed Peppers These spiced turkey-stuffed peppers are so flavorful, you won’t miss a real cheddar cheese. Complete the meal with a salad or a side dish of rice. —Judy Hand-Truitt, Birmingham, Alabama
2 stuffed bell pepper halves: 323 calories, 10g fat (0 saturated fat), 45mg cholesterol, 771mg sodium, 20g carbohydrates (6g sugars, 4g fiber), 40g protein. Swaps for Diabetics: 5 lean meats, 2 vegetables, 1 starch, 1/2 fat.
Ties with Sausage and Asparagus We love asparagus, so I look for ways to be eco-friendly. This pasta dish is ready quickly on busy nights and makes wonderful leftovers. —Carol Suto, Liverpool, New York
Tamil Diet For Diabetes Management — Roshni Sanghvi
1-1/3 cups: 247 calories, 7g fat (2g saturated fat), 36mg cholesterol, 441mg sodium, 28g carbs (2g sugars, 4g fiber), 17g protein. Swaps for Diabetics: 2 lean meats, 1-1/2 starch, 1 vegetable.
Tuscan Fish PacketsMy 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 my family liked best. —Kathy Morrow, Hubbard, Ohio
1 serving: 270 calories, 2g fat (1g saturated fat), 83mg cholesterol, 658mg sodium, 23g carbs (4g sugars, 7g fiber), 38g protein. Exchanges for diabetics: 5 lean meats, 1 starch, 1 vegetable.
Day 10: Medallions of Pork with Rosemary and Peas It’s nice to have a quick meal to prepare after returning 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
Sample Low Fat 1,200 Calorie Diabetes Diet Meal Plan
3oz cooked pork with 1/3 cup peas: 260 calories, 10g fat (3g saturated fat), 69mg cholesterol, 571mg sodium, 15g carbs (4g sugars, 3g fiber), 28g of protein. Swaps for Diabetics: 3 lean meats, 1 starch, 1/2 fat.
Chicken Ole Foil Supper These Tex Mex style chicken packets can be assembled ahead of time and frozen if you like. Just thaw them overnight in the fridge and 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, 13g fat (6g saturated fat), 91mg cholesterol, 766mg sodium, 34g carbs (8g sugars, 6g fiber), 37g protein. Swaps for Diabetics: 4 lean meats, 2 starches, 1 fat.
Quinoa Unstuffed Peppers This deconstructed stuffed pepper dish packs a punch of flavor. I actually do this all the time and make sure my freezer is stocked with individual servings to take to work. —Rebecca Ende, Phoenix, New York
Day Gestational Diabetes Diet Meal Plan (pdf & Menu)
1 cup: 261 calories, 9g fat (2g saturated fat), 42mg cholesterol, 760mg sodium, 28g carbs (3g sugars, 4g fiber), 17g protein. Exchanges for diabetics: 2 starches, 2 medium fat meats.
Cedar Plank Salmon with Blackberry Sauce Here’s my go-to starter for a hot-weather barbecue. The salmon has a rich, grilled flavor that is enhanced by the savory blackberry sauce. It’s a good 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 sodium, 10g carbohydrate (6g sugars, 3g fiber), 29g protein. Exchanges for diabetics: 4 lean meats, 1/2 starch.
Artichoke Ratatouille Chicken I packed all the fresh produce I could find into this quick chicken dinner. Serve alone or over pasta. —Judy Armstrong, Prairieville, Louisiana
Day Meal Plan For Diabetes
1-2/3 cups: 252 calories, 9g fat (2g saturated fat), 67mg cholesterol, 468mg sodium, 15g carbs (4g sugars, 4g fiber), 28g protein. Exchanges for diabetics: 3 lean meats, 1 starch, 1 fat.
Spicy Roast Sausage, Potato & Pepper I love to share my food, and this hearty roast dinner has built a reputation for being tasty. People actually approached me in public 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 carbs (5g sugars, 3g fiber), 17g protein. Swaps for diabetics: 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 toppings. Whatever wild mushrooms are in season or on the market will work perfectly. I like to get as many different ones as possible. —James Schend, deputy editor of Taste of Home
Easy Diabetic Meal Prep 2019 2020: Simple And Healthy Recipes — 3 Weeks Meal Plan — Lower Blood Sugar And Reverse Diabetes: Moore, Betty: 9781703237399: Books
1 slice: 284 calories, 10g fat (5g saturated fat), 22mg cholesterol, 357mg sodium, 37g carbs (3g sugars, 3g fiber), 12g protein. Diabetic swaps: 2-1/2 starch, 2 medium fat meats, 1/2 fat.
Day 17: Peach Avocado Salsa Chicken If you love fruit but dread their high sugar content, this recipe is a perfectly balanced way to get them back into your diet. By combining this sweet stone fruit with the glucose stabilizing chicken, you can enjoy this dish without worrying about sugar spikes. Peaches also contain plant compounds called phenols that the body uses to eliminate disease-causing inflammation.
1 medium chicken breast with 1/2 cup parsley: 265 calories, 9g fat (2g saturated fat), 94mg cholesterol, 536mg sodium, 9g carbs (4g sugars, 3g fiber), 36g protein . Exchanges for diabetics: 5 lean meats, 1 fat, 1/2 starch.
Mediterranean Pot Roast Dinner I made this recipe for the first time on a cold winter day. My family (adults, kids, and dogs) had been having so much fun sledding and playing in the snow all day, and when we got inside dinner was ready! This pot roast is perfect served with mashed potatoes, rice or rolls. —Holly Battiste, Barrington, New Jersey
Day Diet Plan That Will Help You To Control Your Sugar Level
5oz of cooked beef with 1 cup of vegetables: 422 calories, 18g fat (6g saturated fat), 111mg cholesterol, 538mg sodium, 28g carbs (6g sugars, 4g fiber), 37g protein. Diabetic swaps: 5 lean meats, 1-1/2 starch, 1 vegetable, 1/2 fat.
Cod with Healthy Tomato Sauce My father made this sweet and savory recipe for my mother when she took over the kitchen. We serve with whole grain 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 swaps: 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’s customizable. If there’s a vegetarian in the family, leave out the bacon and add your favorite veggies. —Stefanie Schaldenbrand, Los Angeles, California
Diabetic Diet Plan Chart
1 serving: 254 calories, 17g fat (5g saturated fat), 204mg cholesterol, 715mg sodium, 13g carbs (6g sugars, 6g fiber), 15g protein. Swaps for Diabetics: 2 high-fat meats, 2 vegetables.
Skillet Curry Chicken Hot and aromatic, curry powder is a blend of spices – including cardamom, cinnamon, coriander and turmeric – that adds a pungent flavor to chicken, as well as providing the body with greater protection against diabetic vascular disease.
2 cups: 367 calories, 11g fat (2g saturated fat), 62mg cholesterol, 450mg sodium, 39g carbs (8g sugars, 6g fiber), 29g protein. Diabetic swaps: 3 lean meats, 2-1/2
