Vegetarian Diet Plan For Diabetes – Baked Chicken Chalupas I wanted an easy alternative to deep-fried chalupas, so I baked them with 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 carbohydrate (3 g sugar, 3 g fiber), 19 g protein. Diabetic exchanges: 2 lean meats, 1 starch, 1/2 fat.
Vegetarian Diet Plan For Diabetes
Ginger Dumplings with Brussel 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
Is The Mediterranean Diet Best For Diabetes?
1 fillet with Brussels sprouts: 234 calories, 12 g fat (2 g saturated fat), 56 mg cholesterol, 701 mg sodium, 7 g carbohydrate (2 g sugars, 3 g fiber), 24 g protein. Diabetic exchange: 3 lean meats, 2 fats, 1 vegetable.
Day 3: Chipotle Shredded Beef This beef is delicious whether you serve it 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 ground beef and 1/2 cup cooked rice (calculated without optional ingredients): 345 calories, 13 g fat (4 g saturated fat), 74 mg cholesterol, 194 mg sodium, 31 g carbohydrate (6 g sugars, 3 g of fiber), 26 g of protein. Diabetic exchanges: 3 lean meats, 2 starches.
Day 4: Cinnamon-apple pork chops The cinnamon used to glaze this main dish has a blood sugar stabilizing effect and a cholesterol lowering effect. Diabetics can appreciate two advantages. Pair it with this mashed cauliflower, which is similar to mashed potatoes but doesn’t have the same calories, carbs, or blood sugar spikes.
Indian Diet Plan For Pregnancy With Gestational Diabetes
1 pork chop with 2/3 cup applesauce: 316 calories, 12 g fat (4 g saturated fat), 62 mg cholesterol, 232 mg sodium, 31 g carbohydrate (25 g sugars, 4 g fiber), 22 g protein. Diabetic exchanges: 3 lean meats, 1 starch, 1 fruit, 1 fat.
Day 5: Mushroom Turkey Tetrazzini This creamy, comforting casserole is a great way to use up leftover Thanksgiving turkey. And it’s 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 carbohydrate (5 g sugars, 3 g fiber), 34 g protein. Diabetic substitutions: 3 starches, 3 lean meats, 1/2 fat.
Rosemary Chicken with Spinach and Beans With two young sons constantly on the go, I’m always looking for ways to simplify meals. This recipe only uses one pan, so it’s easy to whip up dinner for a hungry family in half an hour. —Sara Richardson, Littleton, Colorado
Day Diabetes Meal Plan: Meals And Planning Methods
1 chicken breast half with 3/4 cup sauce: 348 calories, 9 g fat (2 g saturated fat), 94 mg cholesterol, 729 mg sodium, 25 g carbohydrate (5 g sugars, 6 g fiber), 41 g protein. Diabetic exchanges: 5 lean meats, 2 vegetables, 1 starch, 1 fat.
Day 7: Turkey Stuffed Peppers These well-seasoned turkey ground peppers are so tasty that you won’t miss real cheddar cheese. Complete the meal with a salad or rice side dish. —Judy Hand-Truitt, Birmingham, Alabama
2 stuffed peppers: 323 calories, 10 g fat (0 saturated fat), 45 mg cholesterol, 771 mg sodium, 20 g carbohydrate (6 g sugars, 4 g fiber), 40 g protein. Diabetic Exchanges: 5 Lean Meats, 2 Veggies, 1 Starch, 1/2 Fat.
Sausage and Asparagus Bow Ties We love asparagus, so I’m looking for ways to go green. This pasta dish comes together quickly on a busy night and makes great leftovers. -Carol Suto, Liverpool, New York
Sample Low Fat 1,200 Calorie Diabetes Diet Meal Plan
1-1/3 cups: 247 calories, 7 g fat (2 g saturated fat), 36 mg cholesterol, 441 mg sodium, 28 g carbohydrate (2 g sugars, 4 g fiber), 17 g protein. Diabetic exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable.
Tuscan Fish Packages My husband fishes a lot, so I’m always looking for different ways to serve his catch. A professional chef was kind enough to share this recipe with me, and I played around with different vegetable combinations until I found what my family liked best. — Kathy Morrow, Hubbard, Ohio
1 serving: 270 calories, 2 g fat (1 g saturated fat), 83 mg cholesterol, 658 mg sodium, 23 g carbohydrate (4 g sugars, 7 g fiber), 38 g protein. Diabetic exchanges: 5 lean meats, 1 starch, 1 vegetable.
Day 10: Rosemary pork medallions with peas It’s nice to eat quickly when you get home from work. It’s easy to make and doesn’t use a lot of ingredients, so it’s great for novice cooks. —Laura McAllister, Morganton, North Carolina
Ketogenic Diet For Diabetes: How It Works
3 ounces cooked pork and 1/3 cup peas: 260 calories, 10 g fat (3 g saturated fat), 69 mg cholesterol, 571 mg sodium, 15 g carbohydrate (4 g sugar, 3 g fiber), 28 g protein. Diabetic replacements: 3 lean meats, 1 starch, 1/2 fat.
Chicken Ole Foil Supper These Tex Mex-style chicken wraps can be assembled ahead of time and frozen if you prefer. Just thaw them overnight in the fridge and then grill them according to the instructions. I like to serve them with warm tortillas and fresh fruit. -Mary Peck, Salina, Kansas
1 serving: 405 calories, 13 g fat (6 g saturated fat), 91 mg cholesterol, 766 mg sodium, 34 g carbohydrate (8 g sugars, 6 g fiber), 37 g protein. Diabetic exchange: 4 lean meats, 2 starches, 1 fat.
Quinoa Unstuffed peppers This deconstructed stuffed pepper dish is full of flavor. I actually make it all the time and make sure I have single servings in my freezer to take to work. —Rebecca Ende, Phoenix, New York
Chicken Veggie Stir Fry + The Pre Diabetes Diet Plan
1 cup: 261 calories, 9 g fat (2 g saturated fat), 42 mg cholesterol, 760 mg sodium, 28 g carbohydrate (3 g sugar, 4 g fiber), 17 g protein. Diabetic exchanges: 2 starches, 2 medium-fat meats.
Cedar Plank Salmon with Blackberry Dressing Here’s my go-to dish for warm weather cooking. The rich, grilled flavor of the salmon is accentuated by the salty blackberry sauce. It has a nice balance of sweet, smoky and spicy. -Stephanie Matthews, Tempe, AZ
1 fillet and 2 tablespoons sauce: 304 calories, 16 g fat (3 g saturated fat), 84 mg cholesterol, 186 mg sodium, 10 g carbohydrate (6 g sugars, 3 g fiber), 29 g protein. Diabetic Substitutions: 4 lean meats, 1/2 starch.
Artichoke Ratatouille Chicken I loaded all the fresh produce I could find into this quick chicken dinner. Serve as is or over pasta. —Judy Armstrong, Prairieville, Louisiana
Gestational Diabetes And A Plant Based Diet
1-2/3 cups: 252 calories, 9 g fat (2 g saturated fat), 67 mg cholesterol, 468 mg sodium, 15 g carbohydrate (4 g sugars, 4 g fiber), 28 g protein. Diabetic Substitutions: 3 Lean Meat, 1 Starch, 1 Fat.
Spicy Roasted Sausage, Potatoes and Peppers I love to share my cooking, and this hearty sheet pan dinner has built a reputation for being tasty. People have actually approached me publicly 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 carbohydrate (5 g sugars, 3 g fiber), 17 g protein. Diabetic exchanges: 3 lean meats, 1 starch, 1 vegetable, 1 fat.
Wild Mushroom Pizza What’s great 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 want to get as many different ones as possible. — James Schend, Associate Editor of Taste of Home
Indian Diet Plan For Pre Diabetes (reverse It With Food And Exercise)
1 slice: 284 calories, 10 g fat (5 g saturated fat), 22 mg cholesterol, 357 mg sodium, 37 g carbohydrate (3 g sugars, 3 g fiber), 12 g protein. Diabetic replacements: 2-1/2 starch, 2 medium-fat meat, 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 it back into your diet. When you combine 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 eliminate inflammation that causes disease.
1 chicken breast half and 1/2 cup salsa: 265 calories, 9 g fat (2 g saturated fat), 94 mg cholesterol, 536 mg sodium, 9 g carbohydrate (4 g sugars, 3 g fiber), 36 g protein. Diabetic substitutions: 5 lean meats, 1 fat, 1/2 starch.
Mediterranean roast dinner I made this recipe for the first time one cold winter day. My family (adults, kids, and dogs) walked and played in the snow all day, and when we got inside, dinner was ready! This roast is perfect with mashed potatoes, rice or rolls. —Holly Battiste, Barrington, New Jersey
Best Wight Loss Diet Plan To Shed Pounds Fast By Healthdiet
5 oz cooked beef and 1 cup vegetables: 422 calories, 18 g fat (6 g saturated fat), 111 mg cholesterol, 538 mg sodium, 28 g carbohydrate (6 g sugars, 4 g fiber), 37 g protein. Diabetic replacements: 5 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fat.
Cod with a rich tomato sauce My father came up with this sweet, tasty recipe for my mother when she took over the cooking. We serve with whole wheat pasta or brown rice. —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 carbohydrate (9 g sugars, 4 g fiber), 29 g protein. Diabetic replacements: 3 lean meats, 2 vegetarian, 1-1/2 fat.
Kimchi Cauliflower Fried Rice This healthier kimchi fried rice is one of my favorite recipes because it’s customizable. If there is a vegetarian in the family, leave out the bacon and add your favorite vegetables. —Stefanie Schaldenbrand, Los Angeles, California
Diabetes Diet Plan For Beginners
1 serving: 254 calories, 17 g fat (5 g saturated fat), 204 mg cholesterol, 715 mg sodium, 13 g carbohydrate (6 g sugars, 6 g fiber), 15 g protein. Diabetic exchange: 2 fatty meats, 2 vegetables.
Curry Chicken Frying Pan Warm and aromatic curry powder is a blend of spices – including cardamom, cinnamon, coriander and turmeric – that adds a pungent flavor to chicken and gives the body better protection against diabetic vascular disease.
2 cups: 367 calories, 11 g fat (2 g saturated fat), 62 mg cholesterol, 450 mg sodium, 39 g carbohydrate (8 g sugars, 6 g fiber), 29 g protein. Diabetic replacements: 3 lean meats, 2-1/2
