Diabetes Ebook: Meal Plan for Diabetes Control

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Are you constantly asking yourself, "What can I eat?" It's time to stop worrying! Living with diabetes doesn't have to mean feeling deprived. We'll help you learn to balance your meals and make the healthiest food choices. Once you get the hang of eating a healthy diet, you can relax and dig into a wide variety of delicious meals and snacks.

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FIT Meal Plan for Diabetes Control Helping you to get healthy

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FIT Meal Plan for Diabetes Control 2 HealthwaysFIT.co m + Thank you for downloading this meal plan from Healthways FIT. Eating a diabetes-friendly diet can make the difference in your ability to keep your blood sugar levels under control. But it can be difficult to stick to a diet—unless you have a plan. In this eBook you’ll find 21 delicious diabetesfriendly recipes to use for breakfasts lunches and dinners. Round out the meals as needed with lean protein whole grains fruits dairy and/or vegetables. About Healthways FIT: Healthways FIT is your online community for health and wellness. Recipes and meal plans are among the many perks you will receive as a member of Healthways FIT. Some people also are eligible for a free gym membership and personalized health coaching through SilverSneakers. You’ll see a lot more progress if you combine nutrition with exercise so check today to see if you’re eligible for this benefit Please enjoy this healthy meal plan to guide you on the path to wellness.

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FIT Meal Plan for Diabetes Control 3 HealthwaysFIT.co m + 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. Your 7-day meal plan Your meal plan includes 7 breakfasts 7 lunches and 7 dinners for a total of 21 recipes. Breakfast Cream Cheese-Stuffed French Toast Dinner Cuban-Marinated Sirloin Kabobs with Grilled Asparagus DAY 1 Monday Lunch White Bean and Salmon Salad

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FIT Meal Plan for Diabetes Control 4 HealthwaysFIT.co m + Breakfast Apple Pie Oatmeal with Vanilla Greek Yogurt Dinner Blackened Tilapia with Orange-Avocado Salad Breakfast Blueberry Flax Yogurt Smoothie Dinner Turkey Burgers with Roasted Pepper Mayo and Herbed Sweet Potato Fries Breakfast Veggie and Goat Cheese Scramble Dinner Jamaican Pork Tenderloin with Lemony Green Beans Breakfast Oat Fruit and Walnut Granola DAY 2 Tuesday Lunch Turkey-Cranberry Wraps DAY 3 Wednesday Lunch Whole Wheat Pasta with Spinach Tomato and Feta DAY 4 Thursday Lunch Curried Chicken Salad Stuffed Pitas DAY 5 Friday

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FIT Meal Plan for Diabetes Control 5 HealthwaysFIT.co m + Dinner Italian Beef and Rice Stuffed Peppers Breakfast Banana-Carrot and Pecan Muffins Dinner Mexican Chicken Tortilla Soup Breakfast Tomato and Basil Frittata Dinner Grilled Shrimp with Lime Cream Day 1: Breakfast Cream Cheese-Stuffed French Toast Ingredients • ¼ 8-ounce 1/3-less-fat cream cheese softened • 1 Tbsp. low sugar sweet orange marmalade such as Smuckers • 4 slices 100 whole grain bread • ½ cup egg substitute • ½ cup fat-free milk • 1/4 tsp. ground cinnamon • Vegetable cooking spray • 1 tsp. powdered sugar 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 Lunch Quinoa Tabbouleh Salad DAY 6 Saturday Lunch Lemony Hummus DAY 7 Sunday Lunch Butternut Squash Soup

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FIT Meal Plan for Diabetes Control 6 HealthwaysFIT.co m + slices into egg mixture coating both sides. 3. Cook bread slices in a large nonstick skillet coated with cooking spray over mediumhigh heat 2 minutes on each side or until golden. Sprinkle evenly with powdered sugar. 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 • 2 carbohydrate • 2 lean protein Day 1: Lunch White Bean and Salmon Salad Ingredients • 2 Tbsp. fresh lemon juice • ½ tsp. grated lemon rind • 1 Tbsp. extra-virgin olive oil • ½ tsp. freshly ground black pepper • ¼ tsp. kosher salt • ½ tsp. minced fresh garlic or ¼ tsp. garlic powder • 1 20-ounce can great northern beans rinsed and drained • 1 6-ounce pouch pink salmon flaked • 4 green onions thinly sliced • ¼ cup chopped fresh flat-leaf parsley • Iceberg or butter lettuce leaves optional Instructions

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FIT Meal Plan for Diabetes Control 7 HealthwaysFIT.co m + 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 • 2 meat • 1 /2 fat Day 1: Dinner Want to Cure Diabetes Click Here Cuban-Marinated Sirloin Kabobs with Grilled Asparagus Ingredients • 1 pound top sirloin • ½ cup finely chopped onion • ½ cup orange juice • ¼ cup lime juice • 2 Tbsp. chopped fresh garlic • 1 Tbsp. dried oregano • 1 tsp. ground cumin • 1 Tbsp. extra-virgin olive oil • ½ tsp. kosher salt • ½ tsp. freshly ground pepper • Grilled Asparagus • Lime wedges optional • 1 pound fresh asparagus • 1 Tbsp. extra-virgin olive oil • ¼ tsp. kosher salt • ½ tsp. freshly ground pepper Instructions 1. Trim sirloin of any excess fat and cut into 1 1/2-inch cubes. Place meat in a zip-top plastic bag.

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FIT Meal Plan for Diabetes Control 8 HealthwaysFIT.co m + 2. Stir together onion and next 5 ingredients. Pour into bag with meat. Seal bag and shake gently to coat meat evenly with marinade chill 4 hours. 3. Snap off tough ends of asparagus. Place in a flat dish. Drizzle with olive oil. Sprinkle with salt and pepper tossing to coat. Place asparagus in a grill pan or over aluminum foil pierced evenly with holes. Grill over medium- high heat 5 minutes or until browned on all sides. 4. Pat meat dry with paper towels. Rub olive oil evenly over meat sprinkle evenly with salt and pepper. Thread meat evenly onto wooden skewers. Grill over medium-high heat 8 to 10 minutes or to desired degree of doneness turning every 2 minutes to cook all sides. Serve with grilled asparagus and lime wedges if desired. 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 Exchanges/Choices • 3 lean meat • 1 fat • 1 vegetable Day 2: Breakfast Apple Pie Oatmeal with Vanilla Greek Yogurt Ingredients • 1 1/2 cups fat-free milk • 1 cup unsweetened apple juice or cider • ½ cup steel cut oats • 1/8 tsp. kosher salt • ½ Fuji or Braeburn apple peeled and chopped • ¼ tsp. apple pie spice • ½ cup fat-free plain Greek yogurt 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.

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FIT Meal Plan for Diabetes Control 9 HealthwaysFIT.co m + 2. Cook 20 minutes or until oats and apples are tender stirring occasionally. 3. Top with yogurt. 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 Ingredients • 1 cup whole berry cranberry sauce • 1 Tbsp. Dijon mustard • 4 10-inch whole wheat flour tortillas • 4 romaine lettuce leaves ribs removed • 8 ounces sliced low-sodium turkey breast Instructions 1. Stir together cranberry sauce and mustard. 2. Place 1 tortilla on a flat surface. Spread about ¼ 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

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FIT Meal Plan for Diabetes Control 1 0 HealthwaysFIT.co m + wrap and chill until ready to serve. 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 Ingredients To Cure Diabetes Click Here • 2 Tbsp. fresh lime juice • 1 tsp. Dijon mustard • ¼ tsp. kosher salt • ¼ tsp. freshly ground pepper • 1 Tbsp. extra-virgin olive oil • 1 Hass avocado peeled and sliced • 2 navel oranges peeled and sectioned • ¼ red onion thinly sliced • 1 1/2 tsp. blackened seasoning • 2 8-ounce tilapia filets • Vegetable cooking spray 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 1 1 HealthwaysFIT.co m + 4. Cook fish in a non-stick skillet coated with cooking spray over medium-high heat 3 minutes on each or until fish flakes slightly with a fork. Serve with Orange- Avocado Salad. 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 Exchanges/Choices • 1 carbohydrate • 4 ½ very lean meat • 1 fat Day 3: Breakfast Blueberry Flax Yogurt Smoothie Ingredients • ¾ cup fresh or frozen blueberries • ½ eight inch banana chilled • 1 6-ounce container plain or nonfat 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

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FIT Meal Plan for Diabetes Control 1 2 HealthwaysFIT.co m + • 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 ½ very lean protein Day 3: Lunch Whole Wheat Pasta with Spinach Tomato and Feta Ingredients • 2 garlic cloves chopped • 2 Tbsp. extra-virgin olive oil • 4 large plum tomatoes chopped • 4 cups fresh baby spinach • ½ tsp. kosher salt • ½ tsp. dried oregano • 1 8-ounce package whole wheat linguine • 1/2 cup crumbled reduced fat feta cheese Instructions 1. Sauté 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 1 3 HealthwaysFIT.co m + to tomato mixture. Sprinkle with cheese. Serve immediately. 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 carbohydrate • 1 lean meat • 2 vegetable • 2 fat Day 3: Dinner Turkey Burgers with Roasted Pepper Mayo and Herbed Sweet Potato Fries Fry Ingredients • 2 large sweet potatoes unpeeled about 5 ounces each • 1 Tbsp. olive oil • 1 /4 tsp. kosher salt • 1 tsp. dried rosemary • ½ tsp. freshly ground pepper • ¼ tsp. ground red pepper Fry Instructions 1. Cut potatoes lengthwise in half cut each half lengthwise in half. Cut each piece into ½-inch thick strips. Place strips on a baking sheet. Drizzle

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FIT Meal Plan for Diabetes Control 1 4 HealthwaysFIT.co m + 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 To Cure Diabetes Naturally Click Here • ¼ cup finely chopped roasted red peppers • ¼ cup reduced-fat mayonnaise • 11 /4 pounds lean ground turkey breast • ½ tsp. salt • ½ tsp. freshly ground pepper • Vegetable cooking spray • 4 lettuce leaves • 8 tomato slices • 4 red onion slices • 4 reduced-calorie whole wheat hamburger buns 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 1 5 HealthwaysFIT.co m + 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 1 6 HealthwaysFIT.co m + Veggie and Goat Cheese Scramble Ingredients • ¼ cup chopped red or green bell pepper • ¼ cup chopped onion • 2 tsp. olive oil • ½ cup chopped tomato • 1 cup egg substitute • ¼ tsp. kosher salt • ¼ tsp. freshly ground pepper • ¼ cup crumbled herbed goat cheese Instructions 1. Sauté bell pepper and onion in oil in a large non-stick skillet over medium-high heat 2 minutes 2. Add tomato and cook 2 minutes or until liquid is absorbed. 3. Reduce heat to medium add egg substitute salt and pepper. Cook stirring occasionally 2 minutes or until egg is cooked. 4. Sprinkle with goat cheese. Let stand until cheese softens about 1 minute. Nutrition Facts • 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 • 3 medium fat protein • 1 vegetable Day 4: Breakfast

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FIT Meal Plan for Diabetes Control 1 7 HealthwaysFIT.co m + Day 4: Lunch Curried Chicken Salad Stuffed Pitas Ingredients • 1 to 1 1/4-pound package boneless skinless chicken breast halves • ¼ cup slivered almonds • ½ cup nonfat Greek yogurt • 3 Tbsp. reduced-fat mayonnaise • 1 tsp. curry powder • ¼ tsp. kosher salt • ¼ tsp. pepper • 1 cup green or red seedless grapes halved • 2 cups mixed greens • 4 4-inch whole wheat pita rounds 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. 2. Cook almonds in a dry skillet over medium-high heat 5 minutes or until lightly browned stirring often. 3. Stir together yogurt and next 4 ingredients. Add reserved chicken and grapes stirring gently to coat. Place ¼ each of mixed greens and chicken salad into pita rounds. 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 1 8 HealthwaysFIT.co m + Day 4: Dinner To Cure Diabetes in 21 Days Click Here Jamaican Pork Tenderloin with Lemony Green Beans Pork Ingredients • 3 /4 pound pork tenderloin • ¼ cup orange juice divided • 2 tsp. Jamaican Jerk seasoning • 1 /4 cup no sugar added grape jelly such as Smuckers • 2 Tbsp. Creole mustard 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. Green Bean Ingredients • 3 cups water • 1 pound fresh green beans trimmed • 1 Tbsp. extra-virgin olive oil • 1 tsp. grated lemon rind • 1 Tbsp. fresh lemon juice

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FIT Meal Plan for Diabetes Control 1 9 HealthwaysFIT.co m + • ¼ tsp. kosher salt • ½ tsp. freshly ground pepper Green Bean Instructions 4. Bring 3 cups water to a boil in a large saucepan over medium-high heat. 5. Add green beans and cook 5 minutes or until crisp-tender. 6. Drain and return green beans to pan. 7. Stir in olive oil and remaining ingredients. 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 • 3 very lean meat • 2 vegetable • 1 /2 carbohydrate continued from pg. 17

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FIT Meal Plan for Diabetes Control 2 0 HealthwaysFIT.co m + Day 5: Breakfast Oat Fruit and Walnut Granola Ingredients • 2 ¾ cups rolled oats • 1 cup chopped walnuts • ½ cup dried blueberries • ½ cup chopped dried apricot • ½ cup dried cherries • ½ cup honey • 1/3 cup butter melted • 1 tsp. vanilla extract 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. 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 2 1 HealthwaysFIT.co m + Day 5: Lunch Quinoa Tabbouleh Salad Ingredients • 2 cups water • 1 cup dry quinoa • 4 plum tomatoes finely chopped • 2 cups chopped fresh parsley • ½ small purple onion finely chopped • 1 cucumber peeled seeded and finely chopped • ¼ cup chopped fresh mint optional • ¼ cup lemon juice • 2 Tbsp. extra-virgin olive oil • ½ tsp. kosher salt • ½ 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 juice and next 3 ingredients. Drizzle over quinoa mixture tossing to coat. Nutrition Facts • 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 2 2 HealthwaysFIT.co m + Day 5: Dinner To Cure Diabetes Permanently Click Here Italian Beef and Rice Stuffed Peppers Ingredients • 4 medium-size red bell peppers • Cooking spray • 3 /4 pound extra-lean ground beef • 1 cup chopped onion • 1 /2 cup chopped Italian flat leaf parsley • 1 tsp. smoked paprika • 1 /4 tsp. kosher salt • 1 /4 tsp. garlic powder • 1 /2 8.8-ounce package microwaveable whole grain brown rice such as Uncle Ben’s • 2 cups bottled pasta sauce divided • 1 /2 cup grated Asiago or Pecorino Romano cheese • 1 /2 cup dry red wine 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 2 3 HealthwaysFIT.co m + 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 very lean meat • 1 lean meat • 1 carbohydrate • 5 vegetable • 1 fat continued from pg. 21

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FIT Meal Plan for Diabetes Control 2 4 HealthwaysFIT.co m + Day 6: Breakfast Banana-Carrot and Pecan Muffins Ingredients • 1 cup whole wheat flour • 1 tsp. baking powder • 1 tsp. ground cinnamon • ¼ tsp. baking soda • ½ tsp. kosher salt • ¼ cup canola oil • 1 /3 cup brown sugar • 1 large egg • 1 /3 cup vanilla sugar-free yogurt • ¾ cup shredded carrot • ½ cup mashed banana • 1 tsp. vanilla extract • ¼ cup chopped pecans 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. 3. Place paper or foil liners in a 6- cup muffin tin. Spoon batter evenly into muffin cups. 4. Bake at 375° for 22 minutes or until muffins are lightly browned and a toothpick inserted in center comes out clean. 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 2 5 HealthwaysFIT.co m + Day 6: Lunch Lemony Hummus Ingredients • 1 15-ounce can chickpeas drained • ¼ cup fresh lemon juice • 1 1/2 Tbsp. tahini • 1 large garlic clove coarsely chopped • ½ tsp. kosher salt • ¼ tsp. freshly ground pepper • ¼ tsp. ground cumin • 1 Tbsp. extra-virgin olive oil • 1 /4 to 1/3 cup water Instructions 1. Place first seven ingredients in the bowl of a food processor. Process until combined. 2. Add olive oil and ¼ cup water process until smooth adding more water to ensure a smooth thick consistency stopping once to scrape down sides. Nutrition Facts • 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 2 6 HealthwaysFIT.co m + • 1 small sweet onion chopped • 2 tsp. extra-virgin olive oil • 4 cups fat-free low sodium chicken broth • 2 cups chopped cooked chicken breast about 1 large chicken breast • 1 cup frozen corn kernels • ½ cup chunky hot spicy salsa • 2 Tbsp. fresh lime juice about 1 large lime • ½ tsp. ground cumin • ¼ tsp. kosher salt • ½ tsp. freshly ground pepper • 9 unsalted tortilla chips • ½ cup chopped fresh cilantro • Lime wedges optional Instructions 1. Sauté 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 with lime wedges if desired. 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 • ¼ cup chopped onion • 2 tsp. extra-virgin olive oil • 1 garlic clove minced • 2 plum tomatoes chopped • ¼ cup fresh basil leaves thinly sliced • 8 large egg whites • ¼ tsp. kosher salt

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FIT Meal Plan for Diabetes Control 2 7 HealthwaysFIT.co m + • ¼ tsp. pepper • ½ cup finely shredded reduced-fat Italian cheese blend Instructions 1. Sauté onions in hot oil in a large non-stick oven-safe skillet coated with cooking spray 2 minutes or until tender. Add garlic sauté 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 • 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 • 1 large sweet onion chopped • 2 carrots peeled and chopped • 2 celery ribs chopped • 2 tsp. extra-virgin olive oil • 2 garlic cloves minced • 1 Tbsp. chopped fresh ginger or 1 tsp. ground ginger • 1 butternut squash peeled and cubed • 1 32-oune container fat-free low sodium chicken or vegetable broth • 1 cup whole milk • ½ tsp. kosher salt • ½ tsp. freshly ground pepper • ¼ tsp. ground nutmeg

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FIT Meal Plan for Diabetes Control 2 8 HealthwaysFIT.co m + Instructions 1. Sauté 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 sauté 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 Exchanges/Choices • 1 medium fat meat • 1 carbohydrate • 2 vegetable Day 7: Dinner Grilled Shrimp with Lime Cream Shrimp Ingredients • 1 pound unpeeled large fresh shrimp • ¼ cup fresh lime juice about 2 large limes • 2 Tbsp. extra-virgin olive oil • 2 garlic cloves minced • ¼ tsp. kosher salt • ¼ tsp. ground cayenne pepper 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 2 9 HealthwaysFIT.co m + 3. Grill shrimp over medium-high heat 1 minute on each side or just until shrimp turn pink. Serve with Lime Cream. Lime Cream Ingredients • 1/2 cup Greek yogurt • 1 tsp. grated lime rind • 1 Tbsp. fresh lime juice • ¼ tsp. salt • 1 /8 tsp. ground red pepper 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 Exchanges/Choices • 3 ½ very lean meat • 2 fat

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FIT Meal Plan for Diabetes Control

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