You're already a busy person. Now you're wondering how you will squeeze in the time to even think about planning your diabetic-friendly menu.
Here, an easy sample meal you can use to plan today's dining. I designed it with foods that require little measurement or that come already packed in the appropriate measure. The meals should also require very little prep time.
This Meal Plan Provides:
- 46% Calories from Carbohydrate
- 25% Calories from Fat
- 1600 Total Calories
Breakfast:
- 2 slices of toasted reduced-calorie wheat bread
- 2 pre-packaged slices of American cheese (1 oz each)
- 1 small banana
- 1 cup of skim milk
- Coffee with fat free half and half
Lay a slice of cheese on top of each piece of bread, then toast. Enjoy the cheesy toast with your banana and skim milk, then take your coffee with you in a travel mug to work or on your morning errands.
Lunch:
- 2 slices of reduced-calorie wheat bread
- 2 ounces of sliced turkey breast
- 1/4 of a soft ripe avocado, mashed
- 1 apple
- 1 cup of raw carrots
- 3 gingersnaps
Use the avocado as you would mayonnaise and spread it over the bread. Place the turkey on the bread to make a turkey sandwich with very healthy fats.
Dinner:
- 1 pre-packaged chicken breast (about 3 oz)
- 1 tsp olive oil
- black pepper
- 2 cups raw broccoli cut into spears
- 1/3 cup cooked brown rice
- 1 Tbsp sunflower seeds
- 1 cup skim milk
- 1 100% fruit frozen fruit bar
Rub chicken breast with olive oil, sprinkle with black pepper to taste and grill (indoor or outdoor grill is fine). Place broccoli in a microwave-safe bowl, pour a little bit of water over the top, and cover with plastic wrap. Microwave for 60 seconds, or until soft.
Cook rice and sprinkle with sunflower seeds. Serve with skim milk. Have a frozen fruit bar for dessert.
Tip: Cooked rice keeps well in the refrigerator, so try cooking some on the weekend to last you for the week.
Evening Snack:
- Handful of whole wheat pretzels (about 3/4 cup)
- 1 Tbsp of peanut butter
- 1 cup of skim milk or fat-free yogurt
Dip pretzels in peanut butter and serve with milk or yogurt.
