Breakfast Beans with Microwave-Poached Egg
By Patsy Jamieson, Emily Hall & Heather Chadduck and Jen Causey
Breakfast Beans with Microwave-Poached Egg
Breakfast Beans with Microwave-Poached Egg
Breakfast Beans with Microwave-Poached Egg
Summer is a season where produce is plenty, making it easy and flavorful to throw together healthy meals. Some weeks are busier than others, and planning ahead can make it more realistic to get a healthy meal on the table. We created this 3-day diabetes-friendly meal plan that you can prep ahead of time to keep you focused on whatever the summer throws at you.
Each day of this meal plan clocks in at around 1,500 calories and each meal has between 3 to 4 servings of carbs (or about 45-65 grams of carbs). We also included snacks that are around 1 carb serving (15 grams of carbs) to tide you over between meals as needed. This helps keep your blood sugar steady after and between meals so you can feel good all day long.
How to Meal-Prep Your Meals:
Prepare these four components before Day 1 to save time later.
Make a batch of Anchovy Vinaigrette: Peel and crush 1 medium clove garlic and place on a cutting board. Sprinkle with 1/8 tsp. salt and mash into a paste with the side of a chef’s knife. Transfer to a small bowl. Add 1 tsp. Dijon mustard, ½ tsp. anchovy paste (or white miso), and ¼ tsp. ground pepper; whisk until blended. Whisk in 1/3 cup white-wine vinegar until blended. Gradually whisk in 1/3 cup olive oil. Makes about 2/3 cup. Refrigerate for up to 4 days. You will use ¼ cup for the Catchall Lunch Salad for lunch on Day 1 and the remainder for the Niçoise Salad for dinner on Day 3.
Make Hard-Boiled Eggs: Place 2 large eggs in a small saucepan; cover with water. Set the pan over medium-high heat. When the water just begins to bubble vigorously, reduce the heat to achieve the barest simmer; simmer for 10 minutes. Remove from the heat, pour out the hot water, and cover the eggs with ice-cold water. Let the eggs stand until cool enough to handle before peeling and refrigerating. You will use the eggs for dinner on Day 3.
Cook 1 1/2 cups of Barley: Simmer 1/2 cup quick-cooking barley with 1 cup water in a small covered saucepan until tender, 10 to 12 minutes. Drain off water, if necessary. Makes 1 cup. Refrigerate for up to 3 days. You will use ½ cup for the recipe that makes breakfasts for Days 1 and 3, and ½ cup for dinner on Day 2.
Prepare Vanilla-Cranberry Overnight Oatmeal: Follow recipe on p. 98 to have breakfast on Day 2.
Shopping List
These are the foods you will need to follow this plan, split up by section of the grocery store.
Produce
1 medium clove garlic1 red bell pepper6 scallions½ avocado1 romaine heart½ small head red cabbage1 pint cherry tomatoes1 medium jalapeño pepper2 limes2 ears corn1 small zucchini1 small red or yellow onion7 medium strawberries4 oz. small red or white potatoes4 oz. green beansParsley or cilantro (1/2 tsp., plus more for garnish)
Dry Goods
½ cup quick-cooking barley1 15-oz. can low-sodium black beans½ cup low-sodium chicken broth or vegetable broth1 15-oz. can chickpeas1 2½ oz. pouch light tuna (or ½ 5-oz. can)3 Tbsp. panko breadcrumbs2 whole-wheat hamburger rolls1 Tbsp. sliced almonds1/3 cup old-fashioned rolled oats4½ Tbsp. almond butter1 Tbsp. dried cranberries1 Tbsp. ground flaxseed2 8-inch whole-wheat tortillas1 5-oz. can chicken3 slices whole-wheat bread½ tsp. anchovy paste (or white miso)
Meat
5 oz. 99%-lean ground turkey breast3 thin center-cut boneless pork chops (9 oz.)Refrigerated Foods1½ oz. pepper Jack cheese1/3 cup 2 tsp. low-fat plain yogurt2 Tbsp. orange juice2 Tbsp. no-salt-added cottage cheese2 large eggs
Pantry & Fridge Items
Canola oilOlive oilWhite-wine vinegarDistilled white vinegarCider vinegarMayonnaiseDijon mustardHot sauceHoneyVanilla extractDried oreganoChili powderGarlic powderGround cuminSalt & pepper
Pictured Recipe: Breakfast Beans with Microwave-Poached Egg
Day 1
Breakfast (364 calories, 32 g carbs)
1 serving Breakfast Beans with Microwave-Poached Egg
Lunch (488 calories, 36 g carbs)
1 serving Catchall Lunch Salad
Afternoon Snack (242 calories, 32 g carbs)
1 serving Almond-Berry Toast
Dinner (446 calories, 43g carbs)
1 serving Turkey & Zucchini Burgers with Corn on the Cob
Daily Totals: 1,520 calories, 128g carbs, 32g fiber, 14g sat fat, 1,973mg sodium
Black Bean Salad with Grilled Pork Cutlets
Pictured Recipe: Black Bean Salad with Grilled Pork Cutlets
Day 2
Breakfast (422 calories, 44g carbs)
1 serving Vanilla-Cranberry Overnight Oatmeal
Lunch (436 calories, 36 g carbs)
1 serving Chicken & Veggie Quesadilla
Afternoon Snack (TK calories, TKg carbs)
1 serving Cottage Cheese Bruschetta
Dinner (448 calories, 34g carbs)
1 serving Black Bean Salad with Grilled Pork Cutlets
Daily Totals: 1,444 calories, 129g carbs, 23g fiber, 15g sat fat, 1,605mg sodium
Classic Niçoise Salad
Pictured Recipe: Classic Niçoise Salad
Day 3
Lunch (453 calories, 29g carbs)
1 serving Pork Wrap with Lime-Jalapeño Slaw
Dinner (471 calories, 30g carbs)
1 serving Classic Niçoise Salad
Daily Totals: 1,509 calories, 109g carbs, 25g fiber, 17g sat fat, 1,829mg sodium
Black Bean Salad with Grilled Pork Cutlets
Black Bean Salad with Grilled Pork Cutlets
Classic Niçoise Salad
Classic Niçoise Salad
By Patsy Jamieson, Emily Hall & Heather Chadduck and Jen Causey
