If you are used to planning your diabetic meals based on the plate method, then consider a salad meal as your typical lunch plate "tossed". Summer salad meals can be wonderfully balanced nutritionally, but also tasty and filling. Fresh summer produce is a key component of these diabetic menu ideas, which each start with a foundation of 2 cups of raw vegetables. But don't worry - these ideas won't leave you nibbling on a carrot. Note how servings of lean protein, fresh summer fruit, and healthy fats round-out these summer salads into an ideal diabetic meal.
Greek Summer Salad
(55g carbohydrate, 425 calories, 20% calories from fat)- 1/2 cup drained and rinsed canned chick peas
- 2/3 cup cooked and cooled barley
- 1 cup shredded summer squash or zucchini
- 1 cup chopped spinach
- 1 ounce crumbled feta cheese
- 2 Tbsp fat-free Italian salad dressing
Just toss all ingredients together. Chill and serve.
Chicken and Berry Salad
(55g carbohydrate, 380 calories, 12% calories from fat)- 3 ounce skinless chicken breast - grilled, chopped, and chilled
- 1 cup each - blueberries, raspberries, chopped strawberries
- 1/3 cup each - raw chopped green beans, carrots and red peppers
- 1 cup chopped lettuce
- 1 Tbsp sunflower seeds
- 2 Tbsp fat-free Italian salad dressing
Just toss all ingredients together. Chill and serve.
Corn, Tomato and Avocado Salad
(55g carbohydrate, 490 calories, 30% calories from unsaturated fat)- 1 cup chopped lettuce
- 1 cup diced tomato
- 1 cup corn - roasted and cut from cub
- 1/4 fresh avocado - diced
- 2 Tsp fat-free Italian salad dressing
- 1/2 6" pita - lightly grilled
Toss roasted corn, tomato, salad dressing and avocado together while corn is still warm. This will slightly melt the avocado and create a creamier dressing. Chill and serve over lettuce with pita toast on the side.
