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FIT
Meal Plan for Diabetes Control
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FIT
Meal Plan for Diabetes Control
Note: This meal plan suggests healthy dishes to incorporate into your
overall balanced diet. It is not meant to be a substitute for
professional medical advice. For recommendations on your daily
nutritional needs, please consult your doctor.
DAY 1
Monday
Breakfast
Lunch
HealthwaysFIT.co m
FIT
Meal Plan for Diabetes Control
DAY 2
Breakfast
Lunch
Tuesday
Apple Pie Oatmeal with Vanilla Greek Yogurt
Turkey-Cranberry Wraps
DAY 3
Breakfast
Lunch
DAY 4
Lunch
Wednesday
Blueberry Flax Yogurt Smoothie
Whole Wheat Pasta with Spinach, Tomato, and Feta
Thursday
Curried Chicken Salad Stuffed Pitas
Dinner Turkey Burgers with Roasted Pepper Mayo and Herbed Sweet Potato Fries Breakfast
Veggie and Goat Cheese Scramble
DAY 5
Breakfast
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Friday
Oat, Fruit, and Walnut Granola
FIT
Meal Plan for Diabetes Control
Lunch
Saturday
DAY 6
Lunch
Lemony Hummus
Sunday
DAY 7
Lunch
Day 1: Breakfast
Cream Cheese-Stuffed French
Toast
Ingredients
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Instructions
1. Spread cream cheese evenly
over 2 slices of bread. Spread
evenly with marmalade.
Cover with remaining bread
slices.
2. Whisk together egg
substitute, milk and
cinnamon. Dip stuffed bread
FIT
Meal Plan for Diabetes Control
Nutrition Facts
Servings: 2
Calories: 280
Calories from Fat: 70
Total Fat: 8 g
Saturated Fat: 3.5 g
Cholesterol: 15 mg
Sodium: 530 mg
Total Carbohydrate: 34 g
Dietary Fiber: 6-10 g
Sugars: 12 g
Protein: 19 g
Exchanges/Choices
Day 1: Lunch
White Bean and Salmon Salad
Ingredients
2 carbohydrate
2 lean protein
Instructions
HealthwaysFIT.co m
FIT
Meal Plan for Diabetes Control
2 meat
1 /2 fat
Day 1: Dinner
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1. Whisk together first 6
ingredients.
2. Place beans and next 3
ingredients in a bowl. Gently
stir in lime juice mixture. Serve
salad in lettuce leaves, if
desired.
Nutrition Facts
Servings: 4
Calories: 188
Calories from Fat: 53
Total Fat: 6 g
Saturated Fat: <1 g
Cholesterol: 35 mg
Sodium: 674 mg
Total Carbohydrate: 23 g
Dietary Fiber: 6.3 g
Sugars: <1 g
Protein: 16 g
Exchanges/Choices
1.5 carbohydrate
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Cuban-Marinated Sirloin
Kabobs with Grilled Asparagus
Ingredients
Instructions
1. Trim sirloin of any excess fat and
cut into 1 1/2-inch cubes. Place
meat in a zip-top plastic bag.
FIT
Meal Plan for Diabetes Control
Nutrition Facts
Servings: 4
Calories: 262
Calories from Fat: 140
Total Fat: 15.9 g
Saturated Fat: 4.4 g
Cholesterol: 65 mg
Sodium: 416 mg
Total Carbohydrate: 8 g
Dietary Fiber: 1.3 g
Sugars: 4 g
Protein: 26 g
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Exchanges/Choices
Day 2: Breakfast
Apple Pie Oatmeal with Vanilla
Greek Yogurt
Ingredients
Instructions
1. Bring milk and juice to a boil
over medium-high heat in a
medium saucepan. Stir in
oats and salt; reduce heat to
medium. Stir in apple and
cinnamon.
FIT
Meal Plan for Diabetes Control
Nutrition Facts
Servings: 4
Calories: 170
Calories from Fat: 20
Total Fat: 2 g
Saturated Fat: <5 g
Cholesterol: <5 mg
Sodium: 135 mg
Total Carbohydrate: 29 g
Dietary Fiber: 2 g
Sugars: 13 g
Protein: 8 g
Exchanges/Choices
2 carbohydrate
Day 2: Lunch
Turkey-Cranberry Wraps
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Ingredients
Instructions
1. Stir together cranberry sauce
and mustard.
2. Place 1 tortilla on a flat
surface. Spread about cup
cranberry mixture evenly over
tortilla. Top with 1 lettuce
leaf and 2 ounces (about 2
slices) turkey; roll up. Repeat
with remaining tortillas,
cranberry mixture, lettuce
and turkey.
3. Cut wraps in half at a
diagonal. Wrap in plastic
FIT
Meal Plan for Diabetes Control
Ingredients
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Nutrition Facts
Servings: 4
Calories: 267
Calories from Fat: 5
Total Fat: 0.5 g
Saturated Fat: <1 g
Cholesterol: 25 mg
Sodium: 585 mg
Total Carbohydrate: 46 g
Dietary Fiber: 3.1 g
Sugars: 10 g
Protein: 21 g
Exchanges/Choices
3 carbohydrate
2 very lean meat
Day 2: Dinner
Blackened Tilapia with
Orange-Avocado Salad
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Instructions
1. Whisk together first 4
ingredients in a medium
bowl. Slowly add oil, whisking
until blended. Add avocado
slices, gently turning to coat
all sides (to prevent avocado
from turning brown).
2. Arrange orange slices on a
deep plate; top with avocado
slices and onion slices; drizzle
with lime juice mixture. Set
aside.
3. Sprinkle blackened seasoning
evenly on both sides of fish.
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FIT
Meal Plan for Diabetes Control
Nutrition Facts
Servings: 4
Calories: 300
Calories from Fat: 120
Total Fat: 14 g
Saturated Fat: 3 g
Cholesterol: 65 mg
Sodium: 312 mg
Total Carbohydrate: 14 g
Dietary Fiber: 6 g
Sugars: 9 g
Protein: 32 g
Greek yogurt
1 Tbsp. ground flax seeds
Instructions
1. Place all ingredients in a
blender and process 20 30
seconds or until smooth.
Serve immediately.
Nutrition Facts
Exchanges/Choices
1 carbohydrate
4 very lean meat
1 fat
Day 3: Breakfast
Blueberry Flax Yogurt
Smoothie Ingredients
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FIT
Meal Plan for Diabetes Control
Servings: 1
Calories: 253
Calories from Fat: 15
Total Fat: 3 g
Saturated Fat: <1 g
Cholesterol: 4 mg
Sodium: 70 mg
Total Carbohydrate: 30 g
Dietary Fiber: 7 g
Sugars: 18 g
Protein: 18 g
Exchanges/Choices
2 carbohydrate
2 very lean protein
Day 3: Lunch
Whole Wheat Pasta with Spinach,
Tomato, and Feta
Ingredients
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Instructions
1. Saut garlic in olive oil in a
large deep skillet over
medium-high heat 1 minute.
Add tomatoes and next 3
ingredients; cook 2 minutes
or until spinach wilts. Remove
from heat.
2. Cook pasta in a large Dutch
oven according to package
directions; drain. Add pasta
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FIT
Meal Plan for Diabetes Control
Nutrition Facts
Servings: 4
Calories: 300
Calories from Fat: 110
Total Fat: 10.2 g
Saturated Fat: 4 g
Cholesterol: 15 mg
Sodium: 308 mg
Total Carbohydrate: 38 g
Dietary Fiber: 9.7 g
Sugars: 3 g
Protein: 11 g
Exchanges/Choices
2
1
2
2
carbohydrate
lean meat
vegetable
fat
Day 3: Dinner
Turkey Burgers with Roasted Pepper Mayo and Herbed Sweet
Potato Fries
Fry Ingredients
Fry Instructions
1. Cut potatoes lengthwise in half; cut each half lengthwise in half. Cut
each piece into -inch thick strips. Place strips on a baking sheet. Drizzle
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FIT
Meal Plan for Diabetes Control
with oil, tossing well to coat. Sprinkle with salt and remaining 3
ingredients; tossing to coat.
2. Bake at 450 for 15 minutes. Gently turn strips with a spatula to ensure
even browning. Bake 10 more minutes or until potatoes are browned
and tender.
Burger Ingredients
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Burger Instructions
3. Stir together minced peppers and mayonnaise. Set aside.
4. Combine turkey, salt and pepper; divide into 4 patties.
5. Cook patties in a nonstick skillet coated with cooking spray over
mediumhigh heat 5 minutes on each side or until done.
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FIT
Meal Plan for Diabetes Control
6. Spread roasted pepper mixture over bottoms of buns. Top evenly with
turkey patties, lettuce, tomato, and onion; cover with tops of buns.
Serve with Herbed Sweet Potato Fries.
Nutrition Facts
Servings: 4
Calories: 310
Calories from Fat: 100
Total Fat: 11 g
Saturated Fat: 1.5 g
Cholesterol: 60 mg
Sodium: 806 mg
Total Carbohydrate: 26 g
Dietary Fiber: 4 g
Sugars: 12 g
Protein: 26 g
Exchanges/Choices
2 carbohydrate
3 very lean meat
( continued from pg. 13)
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FIT
Meal Plan for Diabetes Control
Day 4: Breakfast
Nutrition Facts
Scramble Ingredients
Instructions
1. Saut bell pepper and onion in
oil in a large non-stick skillet
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Servings: 2
Calories: 230
Calories from Fat: 130
Total Fat: 15 g
Saturated Fat: 6 g
Cholesterol: 15 mg
Sodium: 6200 mg
Total Carbohydrate: 7 g
Dietary Fiber: 3 g
Sugars: 3 g
Protein: 20 g
Exchanges/Choices
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FIT
Meal Plan for Diabetes Control
Day 4: Lunch
Curried Chicken Salad Stuffed
Pitas
Ingredients
Instructions
1. Bring 4 cups water to a boil in
a medium saucepan. Add
chicken; reduce heat to
medium and simmer 20
minutes or until done. Remove
chicken from pan; cool slightly.
Cut into bitesize pieces. Set
aside.
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Nutrition Facts
Servings: 4
Calories: 400
Calories from fat: 120
Total fat: 14 g
Saturated fat: 1.5 g
Cholesterol: 75 mg
Sodium: 620 mg
Total carbohydrate: 38 g
Dietary fiber: 4 g
Sugars: 7 g
Protein: 31 g
Exchanges/Choices
2 carbohydrate
2 lean protein
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FIT
Meal Plan for Diabetes Control
Day 4: Dinner
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Jamaican Pork Tenderloin with Lemony Green Beans
Pork Ingredients
Pork Instructions
1. Rub 2 Tbsp. orange juice over pork. Rub with seasoning. Place pork in an
aluminum foil-lined roasting pan.
2. Bake at 450 for 25 minutes or until a meat thermometer inserted into
thickest portion registers 155 degrees. Let pork stand 5 minutes before
slicing.
3. Whisk together jelly, mustard, and remaining 2 Tbsp. orange juice in a
small saucepan. Cook over low heat, whisking constantly until smooth
and thoroughly heated. Drizzle over pork slices.
3
1
1
1
1
cups water
pound fresh green beans, trimmed
Tbsp. extra-virgin olive oil
tsp. grated lemon rind
Tbsp. fresh lemon juice
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FIT
Meal Plan for Diabetes Control
Nutrition Facts
Servings: 4
Calories: 250
Calories from fat: 80
Total fat: 9 g
Saturated fat: 2.5 g
Cholesterol: 80 mg
Sodium: 536 mg
Total carbohydrate: 17 g
Dietary fiber: 3 g
Sugars: 10 g
Protein: 28 g
Exchanges/Choices
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FIT
Meal Plan for Diabetes Control
Day 5: Breakfast
Oat, Fruit, and Walnut Granola
Ingredients
Instructions
1. Stir together oats and next 4
ingredients in a large bowl.
2. Stir together honey, butter,
and vanilla extract. Drizzle
over oat mixture, stirring to
coat. Spoon oats mixture into
an aluminum foil-lined baking
sheet coated with cooking
spray, spreading mixture
evenly.
3. Bake at 350 for 20 to 25
minutes, stirring after 15
minutes for even browning. Let
stand 5 minutes.
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Nutrition Facts
Servings: 12
Calories: 317
Calories from fat: 115
Total fat: 12.9 g
Saturated fat: 3.8 g
Cholesterol: 15 mg
Sodium: 42 mg
Total carbohydrate: 43 g
Dietary fiber: 5.6 g
Sugars: 18 g
Protein: 6.2 g
Exchanges/Choices
3 carbohydrate
2 fat
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FIT
Meal Plan for Diabetes Control
Day 5: Lunch
Quinoa Tabbouleh Salad
Ingredients
Nutrition Facts
2 cups water
1 cup dry quinoa
4 plum tomatoes finely chopped
2 cups chopped fresh parsley
small purple onion, finely chopped
1 cucumber, peeled, seeded and
finely
chopped
cup chopped fresh mint (optional)
cup lemon juice
2 Tbsp. extra-virgin olive oil
tsp. kosher salt
tsp. freshly ground pepper
Instructions
1. Bring 2 cups water to a boil in
a saucepan. Add quinoa.
Cover, reduce heat and
simmer 15 minutes or until
liquid is absorbed. Remove
from heat; uncover. Fluff with
a fork.
2. Place quinoa, tomatoes and
next 4 ingredients in a large
bowl. Whisk together lemon
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Servings: 4
Calories: 240
Calories from fat: 80
Total fat: 10 g
Saturated fat: 1.5 g
Cholesterol: 0 mg
Sodium: 300 mg
Total carbohydrate: 33 g
Dietary fiber: 4 g
Sugars: 3 g
Protein: 7 g
Exchanges/Choices
2 carbohydrate
1 vegetable
1 fat
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FIT
Meal Plan for Diabetes Control
Day 5: Dinner
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Italian Beef and Rice Stuffed Peppers
Ingredients
Instructions
1. Cut tops off bell peppers; reserve tops. Discard seeds and membranes.
Place peppers, cut sides down, in a baking dish; cover with plastic wrap.
Microwave at high 2 minutes or until peppers are crisp-tender. Cool.
2. Heat a large nonstick skillet over medium-high heat coated with cooking
spray. Add beef and next 5 ingredients; cook 5 minutes or until beef is
lightly browned, stirring to crumble. Remove from heat. Stir in rice, 1/2
cup pasta sauce, and cheese.
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FIT
Meal Plan for Diabetes Control
3. Place remaining 1 1/2 cups pasta sauce and wine in a small saucepan;
bring to a boil. Spoon about 3/4 to 1 cup beef mixture into each pepper.
Place peppers, facing up, in a 2-quart baking dish coated with cooking
spray; Pour wine mixture over peppers. Cover with foil.
4. Bake at 450 for 20 minutes. Uncover, and bake 5 more minutes or until
lightly browned. Serve peppers with sauce. Garnish with pepper tops.
Nutrition Facts
Servings: 4
Calories: 316
Calories from fat: 74
Total fat: 8 g
Saturated fat: 3.8 g
Cholesterol: 58 mg
Sodium: 698 mg
Total carbohydrate: 35 g
Dietary fiber: 7.6 g
Sugars: 14 g
Protein: 25 g
Exchanges/Choices
2
1
1
5
1
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FIT
Meal Plan for Diabetes Control
Day 6: Breakfast
Banana-Carrot and Pecan
Muffins
Ingredients
Instructions
1. Combine first 5 ingredients in a
large bowl.
2. Whisk together oil, sugar and
egg in a medium bowl. Add
yogurt and next 3 ingredients.
Stir oil mixture into flour
mixture in large bowl. Stir in
pecans.
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Nutrition Facts
Servings: 6
Calories: 270
Calories from fat: 120
Total fat: 14 g
Saturated fat: 1.4 g
Cholesterol: 30 mg
Sodium: 360 mg
Total carbohydrate: 34 g
Dietary fiber: 3 g
Sugars: 17 g
Protein: 5 g
Exchanges/Choices
2 carbohydrate
3 fat
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FIT
Meal Plan for Diabetes Control
Nutrition Facts
Day 6: Lunch
Lemony Hummus
Ingredients
Instructions
HealthwaysFIT.co m
Calories: 190
Calories from fat: 70
Total fat: 8 g
Saturated fat: 1 g
Cholesterol: 0 mg
Sodium: 622 mg
Total carbohydrate: 25 g
Dietary fiber: 5 g
Sugars: 0 g
Protein: 6 g
Exchanges/Choices
2 carbohydrate
1 1/2 fat
Day 6: Dinner
Mexican Chicken Tortilla Soup
Ingredients
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FIT
Meal Plan for Diabetes Control
Instructions
1. Saut onion in oil in a large
saucepan over medium-high
heat 2 minutes or until
tender.
2. Add broth and next seven
ingredients. Reduce heat to
medium, and cook,
uncovered, 10 minutes or
until thoroughly heated.
3. Break tortilla chips into
soup.
4. Sprinkle each serving with
cilantro and if desired, serve
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Nutrition Facts
Servings: 3
Calories: 156
Calories from fat: 61
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 23 mg
Sodium: 350 mg
Total carbohydrate: 15 g
Dietary fiber: 3 g
Sugars: 6 g
Protein: 13 g
Exchanges/Choices
1 carbohydrate
1 very lean meat
1 fat
Day 7: Breakfast
Tomato and Basil Frittata
Ingredients
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FIT
Meal Plan for Diabetes Control
tsp. pepper
cup finely shredded reduced-fat
Italian cheese blend
Instructions
1. Saut onions in hot oil in a
large non-stick, oven-safe
skillet coated with cooking
spray 2 minutes or until
tender. Add garlic; saut 1
minute. Add tomato and cook
1 minute or until liquid is
absorbed; sprinkle evenly with
basil.
2. Whisk together eggs, salt and
pepper. Pour over onion
mixture in skillet. Sprinkle
evenly with cheese.
3. Place in oven and broil on
High, 6 inches from heat, 5
minutes or until eggs are firm
and cheese is melted and
lightly browned.
Nutrition Facts
Servings: 2
Calories: 260
Calories from fat: 120
Total fat: 14 g
Saturated fat: 6 g
Cholesterol: 6 mg
Sodium: 860 mg
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Total carbohydrate: 8 g
Dietary fiber: 1.6 g
Sugars: 2 g
Protein: 28 g
Exchanges/Choices
1 lean meat
2 vegetable
3 fat
Day 7: Lunch
Butternut Squash Soup
Ingredients
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FIT
Meal Plan for Diabetes Control
Instructions
1. Saut onion, carrots, and
celery in hot oil in a large
Dutch oven over medium-high
heat 10 minutes or until
tender. Add garlic and ginger
and saut 1 minute. Add
squash and chicken broth;
bring to a boil. Reduce heat,
and simmer 30 minutes or until
squash is tender.
2. Process squash mixture in a
blender or food processor, in
batches, until smooth. Return
squash mixture to Dutch oven.
Stir in milk and remaining
ingredients. Cook over medium
heat 5 minutes or until
thoroughly heated.
Nutrition Facts
Servings: 6
Calories: 212
Calories from fat: 44
Total fat: 5 g
Saturated fat: 1.9 g
Cholesterol: 10 mg
Sodium: 426 mg
Total carbohydrate: 38 g
Dietary fiber: 6.2 g
Sugars: 13 g
Protein: 8.3 g
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Exchanges/Choices
Day 7: Dinner
Grilled Shrimp with Lime
Cream Shrimp
Ingredients
Shrimp Instructions
1. Peel shrimp, leaving tails on, if
desired. Place in a shallow
dish.
2. Stir together lime juice and
next four ingredients. Pour
over shrimp; tossing to coat
thoroughly. Thread shrimp
onto wooden skewers.
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FIT
Meal Plan for Diabetes Control
Exchanges/Choices
Lime Cream
Ingredients
Lime Cream
Instructions
1. Stir together all ingredients.
Serve with grilled shrimp.
Nutrition Facts
Servings: 2
Calories: 254
Calories from fat: 93
Total fat: 10.8 g
Saturated fat: 1.7 g
Cholesterol: 252 mg
Sodium: 677 mg
Total carbohydrate: 6 g
Dietary fiber: <1 g
Sugars: 3 g
Protein: 33 g
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FIT
Meal Plan for Diabetes Control
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