dinner 3 mediterranean vegetables pita hummus
Use the plate method formula for simple and delicious meal planning to help manage diabetes. Start with a 9-inch-diameter plate, divide your plate into three sections and fill in each section with the appropriate amount of each food group. The plate method lets you eyeball appropriate portions without having to actually pull out a measuring cup or count calories, which makes plating out a balanced, healthy meal simple and easy. Making the Plate Method Work for You Follow this formula for plating out a healthy meal, every time. 1. Fill 1/2 of the plate with non-starchy vegetables. non-starchy vegetable broccolini * Choose from: asparagus, broccoli, carrots, cauliflower, green beans, greens (lettuce, spinach, kale, arugula), mushrooms, peppers, snap peas, snow peas, squash (spaghetti squash, zucchini), tomatoes and turnips. 2. Fill 1/4 of the plate with lean meat (3 ounces cooked) or a plant-based protein. lean protein chicken breast * Choose from these animal proteins: chicken, eggs, fish, lean beef, lean pork, shellfish and turkey. * OR choose from these plant-based proteins: beans, chickpeas, edamame, hummus, lentils, nuts, nut butters and tofu. 3. Fill 1/4 of the plate with a starchy vegetable or whole grain. whole grain rice on plate * Choose from these starchy vegetables: corn, peas, plantain, potatoes, pumpkin, squash (acorn, butternut) and sweet potatoes. * OR choose from these whole grains: barley, brown rice, buckwheat, bulgur, whole-wheat couscous, farro, oatmeal, whole-wheat pasta, quinoa, corn or whole-wheat flour tortillas. 4. Include a serving of fruit and/or dairy when your carbohydrate and calorie budgets allow. Plate Method Meals Try one of these easy meal ideas for dinner this week! Deconstructed Taco Salad deconstructed taco salad 1/2 plate: Non-starchy vegetable * Simple taco salad with romaine lettuce, tomatoes, carrots, onion and pickled jalapeño 1/4 plate: Starchy vegetable or grain * Corn tortillas 1/4 plate: Protein * Ground beef with fresh cilantro Simple Grilled Salmon with Broccolini & Rice simple-grilled-salmon-broccolini-rice.jpg 1/2 plate: Non-starchy vegetable * Steamed broccolini seasoned red pepper flakes 1/4 plate: Starchy vegetable or grain * Brown rice with fresh lemon zest 1/4 plate: Protein * Simple grilled salmon Mediterranean Vegetables with Pita & Hummus dinner 3 mediterranean vegetables pita hummus 1/2 plate: Non-starchy vegetable * Sauteed eggplant, peppers & onion 1/4 plate: Starchy vegetable or grain * Toasted whole-wheat pita bread 1/4 plate: Protein * Hummus Don’t Miss: Diabetes-Friendly Dinner Recipes Healthy MyPlate-Inspired Breakfast Recipes 7-Day Diabetes Diet Dinner Plan 5-Day, 1,500-Calorie Meal Plan for Diabetes
dinner 3 mediterranean vegetables pita hummus
dinner 3 mediterranean vegetables pita hummus
dinner 3 mediterranean vegetables pita hummus
Use the plate method formula for simple and delicious meal planning to help manage diabetes. Start with a 9-inch-diameter plate, divide your plate into three sections and fill in each section with the appropriate amount of each food group. The plate method lets you eyeball appropriate portions without having to actually pull out a measuring cup or count calories, which makes plating out a balanced, healthy meal simple and easy.
Making the Plate Method Work for You
Follow this formula for plating out a healthy meal, every time.
Fill 1/2 of the plate with non-starchy vegetables.
non-starchy vegetable broccolini
- Choose from: asparagus, broccoli, carrots, cauliflower, green beans, greens (lettuce, spinach, kale, arugula), mushrooms, peppers, snap peas, snow peas, squash (spaghetti squash, zucchini), tomatoes and turnips.
Fill 1/4 of the plate with lean meat (3 ounces cooked) or a plant-based protein.
lean protein chicken breast
Choose from these animal proteins: chicken, eggs, fish, lean beef, lean pork, shellfish and turkey.
OR choose from these plant-based proteins: beans, chickpeas, edamame, hummus, lentils, nuts, nut butters and tofu.
Fill 1/4 of the plate with a starchy vegetable or whole grain.
whole grain rice on plate
Choose from these starchy vegetables: corn, peas, plantain, potatoes, pumpkin, squash (acorn, butternut) and sweet potatoes.
OR choose from these whole grains: barley, brown rice, buckwheat, bulgur, whole-wheat couscous, farro, oatmeal, whole-wheat pasta, quinoa, corn or whole-wheat flour tortillas.
- Include a serving of fruit and/or dairy when your carbohydrate and calorie budgets allow.
Plate Method Meals
Try one of these easy meal ideas for dinner this week!
Deconstructed Taco Salad
deconstructed taco salad
1/2 plate: Non-starchy vegetable
- Simple taco salad with romaine lettuce, tomatoes, carrots, onion and pickled jalapeño
1/4 plate: Starchy vegetable or grain
- Corn tortillas
1/4 plate: Protein
- Ground beef with fresh cilantro
Simple Grilled Salmon with Broccolini & Rice
simple-grilled-salmon-broccolini-rice.jpg
- Steamed broccolini seasoned red pepper flakes
1/4 plate: Starchy vegetable or grain
Brown rice with fresh lemon zest
Simple grilled salmon
Mediterranean Vegetables with Pita & Hummus
Sauteed eggplant, peppers & onion
Toasted whole-wheat pita bread
Hummus
Don’t Miss:
Diabetes-Friendly Dinner Recipes
Healthy MyPlate-Inspired Breakfast Recipes
7-Day Diabetes Diet Dinner Plan
5-Day, 1,500-Calorie Meal Plan for Diabetes
non-starchy vegetable broccolini
non-starchy vegetable broccolini
lean protein chicken breast
lean protein chicken breast
whole grain rice on plate
whole grain rice on plate
deconstructed taco salad
deconstructed taco salad
simple-grilled-salmon-broccolini-rice.jpg
simple-grilled-salmon-broccolini-rice.jpg
