Printable Type 2 Diabetes Diet – Baked Chicken Chalupas I had an easy alternative to deep fried chalupas, so I baked them with a filling 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. Diabetic Exchange: 2 lean meat, 1 starch, 1/2 fat.
Printable Type 2 Diabetes Diet
Ginger Halibut with Brussels Sprouts I moved to the United States from Russia and I love cooking Russian food for family and friends. You prefer halibut with soy sauce, ginger and pepper. —Margarita Parker, New Bern, North Carolina
Noom Food List: Guide To The Best Green, Yellow, And Orange Foods
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 Exchanges: 3 lean meat, 2 fat, 1 vegetable.
Day 3: Chipotle Shredded Beef This beef is delicious whether you serve it all rolled up in a tortilla, with corn salsa in a burrito, in a bun or over rice or mashed potatoes. So many options! —Darcy Williams, Omaha, Nebraska
2/3 cup beef mixture with 1/2 cup cooked rice (calculated without optional ingredients): 345 calories, 13g fat (4g saturated fat), 74mg cholesterol, 194mg sodium, 31g carbohydrate (6g sugars, 3g fiber), 26g protein. Diabetic Exchange: 3 lean meat, 2 starch.
Day 4: Cinnamon-Apple Pork Chips This staple dish has a stabilizing effect on blood sugar as well as a cholesterol-lowering effect, two benefits that people with diabetes can appreciate. Pair it with this cauliflower mash, which is similar to mashed potatoes but without the same calories, carb content and blood sugar spiking impact.
Pancreatitis Diet: What To Eat And Avoid
1 pork chop with 2/3 cup apple mixture: 316 calories, 12g fat (4g saturated fat), 62mg cholesterol, 232mg sodium, 31g carbohydrate (25g sugars, 4g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 fruit, 1 fat.
Day 5: Turkey Mushroom Tetrazzini This creamy, comforting casserole makes a great way to use up leftover Thanksgiving turkey. And it’s a real family treat! —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. Diabetic Exchanges: 3 starches, 3 lean meats, 1/2 fat.
Rosemary Chicken with Spinach & Beans With two young boys always on the go, I’m always looking for ways to simplify meals. This recipe only uses one skillet, making it a cinch to prepare dinner for a hungry family in half an hour. —Sara Richardson, Littleton, Colorado
Day Insulin Resistance Diet Meal Plan (pdf & Menu)
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 Exchanges: 5 lean meat, 2 vegetables, 1 starch, 1 fat.
Day 7: Turkey Stuffed Bell Peppers These turkey stuffed bell peppers are so flavorful, you won’t even miss the real cheddar cheese. Round off the meal with a salad or a side of rice. —Judy Hand-Truitt, Birmingham, Alabama
2 stuffed pepper halves: 323 calories, 10g fat (0 saturated fat), 45mg cholesterol, 771mg sodium, 20g carbohydrate (6g sugars, 4g fiber), 40g protein. Diabetic Exchanges: 5 lean meats, 2 vegetables, 1 starch, 1/2 fat.
Bow Ties with Sausage & Asparagus We love asparagus, so I’m looking for ways to go green. This pasta dish comes together quickly on hectic nights and makes a great leftover. —Carol Suto, Liverpool, New York
Printable Posters & Tools
1-1/3 cups: 247 calories, 7g fat (2g saturated fat), 36mg cholesterol, 441mg sodium, 28g carbohydrate (2g sugars, 4g fiber), 17g protein. Diabetic Exchange: 2 lean meat, 1-1/2 starch, 1 vegetable.
Tuscan Fish Packets My husband does a lot of fishing, so I’m always looking for different ways to serve up his catches. A professional chef was kind enough to share this recipe with me, and I played around with a few different veggie combinations until I found the one that worked best for my family. —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. Diabetic Exchanges: 5 lean meat, 1 starch, 1 vegetable.
Day 10: Rosemary Pork Tenderloin with Peas It’s nice to have a quick meal to whip up after coming home from work. It is simple to prepare and does not use a lot of ingredients, so it is great for beginner cooks. —Laura McAllister, Morganton, North Carolina
Diabetic Food List (pdf)
3 ounces of cooked pork with 1/3 cup peas: 260 calories, 10g fat (3g saturated fat), 69mg cholesterol, 571mg sodium, 15g carbohydrate (4g sugars, 3g fiber), 28g protein. Diabetic Exchange: 3 lean meat, 1 starch, 1/2 fat.
Ole Chicken Foil Supper These Tex Mex-style chicken packets can be assembled ahead of time and frozen if desired. Just thaw them overnight in the fridge, then 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 carbohydrate (8g sugars, 6g fiber), 37g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 1 fat.
Unstuffed Quinoa Peppers This deconstructed stuffed pepper dish packs a punch. I actually do it all the time, and I make sure my freezer is stocked with single serve portions to take to work. —Rebecca Ende, Phoenix, New York
Simple Plant Based Diet Recipes
1 cup: 261 calories, 9g fat (2g saturated fat), 42mg cholesterol, 760mg sodium, 28g carbohydrate (3g sugars, 4g fiber), 17g protein. Diabetic Exchange: 2 starch, 2 medium fat meat.
Cedar Plank Salmon with Blackberry Sauce This is my go-to for warm weather cooking. The salmon has a rich, grilled flavor that is enhanced by a delicious blackberry sauce. It’s a nice balance of sweet, smoky and spicy. —Stephanie Matthews, Tempe, AZ
1 fillet with 2 spoons of sauce: 304 calories, 16g fat (3g saturated fat), 84mg cholesterol, 186mg sodium, 10g carbohydrate (6g sugars, 3g fiber), 29g protein. Diabetic Exchanges: 4 lean meats, 1/2 starch.
Artichoke Ratatouille Chicken I loaded all the fresh produce I could find into this quick chicken dinner. Serve on its own or over pasta. —Judy Armstrong, Prairieville, Louisiana
Day Indian Diabetic Diet Plan (for Type 2 Diabetes , Vegetarian And Non Vegetarian Meal Plan)
1-2/3 cups: 252 calories, 9g fat (2g saturated fat), 67mg cholesterol, 468mg sodium, 15g carbohydrate (4g sugars, 4g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 fat.
Spicy Roast Sausage, Potatoes and Peppers I love to share my cooking, and this sheet dinner is known for being delicious. People have contacted me publicly 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. Diabetic Exchanges: 3 lean meat, 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 at your market will work beautifully. I like to get as many different ones as possible. —James Schend, Deputy Editor Taste of Home
Cultural Considerations In Diabetes Management
1 slice: 284 calories, 10g fat (5g saturated fat), 22mg cholesterol, 357mg sodium, 37g carbohydrate (3g sugars, 3g fiber), 12g protein. Diabetic Exchange: 2-1/2 starch, 2 medium-fat meat, 1/2 fat.
Day 17: Chicken with Peach-Avocado Salsa If you love fruit but are afraid of their high sugar content, this recipe is a perfectly balanced way to bring it back into your diet. By pairing these sweet stone fruits with the glucose stable chicken, you can enjoy this dish without worrying about sugar spikes. Peaches also contain plant compounds called phenols that the body uses to reduce inflammation that causes disease.
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 Exchange: 5 lean meat, 1 fat, 1/2 starch.
Mediterranean Pot Roast 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 when we came in supper was ready! This pot roast is perfect with mashed potatoes, rice or dinner rolls. — Holly Battiste, Barrington, New Jersey
A Complete Blue Zones Diet Food List And 7 Day Meal Plan
5 ounces of cooked beef with 1 cup vegetables: 422 calories, 18g fat (6g saturated fat), 111mg cholesterol, 538mg sodium, 28g carbohydrate (6g sugars, 4g fiber), 37g protein. Diabetic Exchange: 5 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fat.
Cod with Hearty Tomato Sauce My father made this sweet and delicious recipe for my mother when he got into cooking. 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 Exchange: 3 lean meats, 2 vegetables, 1-1/2 fat.
Cauliflower Kimchi Fried Rice This healthier take on kimchi fried rice is one of my favorite recipes because it’s adaptable. If there is a vegetarian in the family, leave out the bacon and add your favorite veggies. —Stefanie Schaldenbrand, Los Angeles, California
Type 2 Diabetes: Insulin Therapy
1 serving: 254 calories, 17g fat (5g saturated fat), 204mg cholesterol, 715mg sodium, 13g carbohydrate (6g sugars, 6g fiber), 15g protein. Diabetic Exchange: 2 high-fat meats, 2 vegetables.
Skillet Curried Chicken Warm and aromatic, curry powder is a blend of spices – including cardamom, cinnamon, coriander and turmeric – that adds a spicy flavor to chicken and provides the body with increased protection against vascular diabetes.
2 cups: 367 calories, 11g fat (2g saturated fat), 62mg cholesterol, 450mg sodium, 39g carbohydrate (8g sugars, 6g fiber), 29g protein. Diabetic Exchange: 3 lean meats, 2-1/2
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