Featuring simple stovetop recipes and no-cook dishes, this easy meal plan for diabetes will help to keep you feeling cool in the kitchen on those hot summer days. Yes, you can still cook on sweltering summer days-the trick is to keep things as quick and easy as possible. The simple snacks and recipes in this plan will show you how to do just that. This healthy meal plan is based on a daily target of 1,500 calories and balances carbohydrates throughout the day, with each meal containing about 45g of carbs. Maintaining a healthy diet and lifestyle are the ever-important factors that help you stay in tip-top shape and feel your best. Give this simple meal plan a try and browse through our other delicious diabetes-friendly recipes to get inspired to create your own healthy meal plan. Spinach-Mushroom Frittata with Avocado Salad Get the Printable Shopping List Here How to Meal Prep for the Week Ahead Busy mornings are made easier thanks to homemade, ready-to-go lunches. 1. Make 4 Make-Ahead Spinach & Black Freezer Burrito. Wrap each in heavy-duty foil and freeze for lunch on Day 1 and Day 3. (The burritos freeze well for up to 2 months.) 2. Make the Summer Salmon Salad and refrigerate for lunch on Day 2. Drain one 5-oz. can water-packed salmon and combine half of the can (about 1 3/4 oz.) with 1/3 cup sliced grapes, 1 Tbsp. chopped parsley, 1 Tbsp. feta cheese, 2 Tbsp. low-fat plain Greek yogurt and 3 Tbsp. sliced almonds. Refrigerate the remaining salmon separately for another use. Mix & Match Snacks Round out each day’s calorie target and keep hunger at bay by choosing a snack or two from the list below. Each contains about 1 carb serving (15 grams carbohydrates). ½ whole-wheat English muffin + 1 Tbsp. natural peanut butter (163 calories, 17 g carbs)6 whole-wheat crackers (1 oz.) + 2 slices deli turkey (3½ oz.) (208 calories, 21 g carbs)½ cup nonfat cottage cheese + 10frozen grapes(104 calories, 14 g carbs) Day 1 6599300.jpg Breakfast (479 calories, 48 g carbs) 1 cup low-fat plain Greek yogurt½ cup sliced strawberries1/3 cup low-fat granola2 Tbsp. sliced almonds2 Tbsp. sunflower seeds Lunch (513 calories, 52 g carbs) 1 serving Make-Ahead Spinach & Black Freezer Burrito½ apple + 1 Tbsp. peanut butter To heat burrito in the microwave: Unwrap and place on a microwave-safe plate. Cover with a paper towel and microwave on High until steaming hot throughout, 1 to 2 minutes. Dinner (502 calories, 38 g carbs) 1 serving Open-Face Italian Chicken Sandwiches with Avocado Slaw Daily Totals: 1,494 calories, 90 g protein, 138 g carbohydrates, 26 g fiber, 67 g fat, 14 g saturated fat, 1,484 mg sodium Day 2 6599303.jpg Breakfast (479 calories, 48 g carbs) 1 cup low-fat plain Greek yogurt½ cup sliced strawberries1/3 cup low-fat granola2 Tbsp. sunflower seeds2 Tbsp. sliced almonds Lunch (529 calories, 51 g carbs) Salmon Salad Sandwich + Black Bean Salad 1 slice whole-wheat bread topped with Summer Salmon Salad (see Meal Prep Notes)Black Bean Salad: 1 chopped plum tomato + ¼ cup black beans + 1 tsp. each olive oil, white-wine vinegar, and tahini, and 1/8 tsp. each ground pepper and salt Dinner (415 calories, 30 g carbs) 1 serving Spinach-Mushroom Frittata with Avocado Salad Daily Totals: 1,423 calories, 83 g protein, 130 g carbohydrates, 25 g fiber, 67 g fat, 14 g saturated fat, 1,655 mg sodium Day 3 Lemon-Tahini Coucous with Chicken & Vegetables Breakfast (442 calories, 51 g carbs) ½ cup rolled oats cooked with ½ cup each water and low-fat milk1 sliced stone fruit (such as peach, plum, or apricot)¼ cup pepitas (pumpkin seeds) Lunch (513 calories, 51 g carbs) 1 serving Make-Ahead Spinach & Black Freezer Burritos½ apple + 1 Tbsp. peanut butter Dinner (528 calories, 42 g carbs) 1 serving Lemon-Tahini Couscous with Chicken & Vegetables Daily Totals: 1,483 calories, 84 g protein, 144 g carbohydrates, 26 g fiber, 67 g fat, 14 g saturated fat, 1,315 mg sodium Watch: What Does a 1-Day Diabetes Meal Plan Look Like?
` just tell me what to eat logo View Series 7-Day No-Sugar Meal Plan to Have More Energy Just Tell Me What to Eat 7-Day Budget-Friendly Dinner Plan for Diabetes 7-Day Diabetes-Friendly Dinner Plan the Whole Family Will Love
Featuring simple stovetop recipes and no-cook dishes, this easy meal plan for diabetes will help to keep you feeling cool in the kitchen on those hot summer days. Yes, you can still cook on sweltering summer days-the trick is to keep things as quick and easy as possible. The simple snacks and recipes in this plan will show you how to do just that. This healthy meal plan is based on a daily target of 1,500 calories and balances carbohydrates throughout the day, with each meal containing about 45g of carbs. Maintaining a healthy diet and lifestyle are the ever-important factors that help you stay in tip-top shape and feel your best. Give this simple meal plan a try and browse through our other delicious diabetes-friendly recipes to get inspired to create your own healthy meal plan.
Spinach-Mushroom Frittata with Avocado Salad
Get the Printable Shopping List Here
How to Meal Prep for the Week Ahead
Busy mornings are made easier thanks to homemade, ready-to-go lunches.
Make 4 Make-Ahead Spinach & Black Freezer Burrito. Wrap each in heavy-duty foil and freeze for lunch on Day 1 and Day 3. (The burritos freeze well for up to 2 months.)
Make the Summer Salmon Salad and refrigerate for lunch on Day 2. Drain one 5-oz. can water-packed salmon and combine half of the can (about 1 3/4 oz.) with 1/3 cup sliced grapes, 1 Tbsp. chopped parsley, 1 Tbsp. feta cheese, 2 Tbsp. low-fat plain Greek yogurt and 3 Tbsp. sliced almonds. Refrigerate the remaining salmon separately for another use.
Mix & Match Snacks
Round out each day’s calorie target and keep hunger at bay by choosing a snack or two from the list below. Each contains about 1 carb serving (15 grams carbohydrates).
½ whole-wheat English muffin + 1 Tbsp. natural peanut butter (163 calories, 17 g carbs)6 whole-wheat crackers (1 oz.) + 2 slices deli turkey (3½ oz.) (208 calories, 21 g carbs)½ cup nonfat cottage cheese + 10frozen grapes(104 calories, 14 g carbs)
Day 1
6599300.jpg
Breakfast (479 calories, 48 g carbs)
1 cup low-fat plain Greek yogurt½ cup sliced strawberries1/3 cup low-fat granola2 Tbsp. sliced almonds2 Tbsp. sunflower seeds
Lunch (513 calories, 52 g carbs)
1 serving Make-Ahead Spinach & Black Freezer Burrito½ apple + 1 Tbsp. peanut butter
To heat burrito in the microwave: Unwrap and place on a microwave-safe plate. Cover with a paper towel and microwave on High until steaming hot throughout, 1 to 2 minutes.
Dinner (502 calories, 38 g carbs)
1 serving Open-Face Italian Chicken Sandwiches with Avocado Slaw
Daily Totals: 1,494 calories, 90 g protein, 138 g carbohydrates, 26 g fiber, 67 g fat, 14 g saturated fat, 1,484 mg sodium
Day 2
6599303.jpg
1 cup low-fat plain Greek yogurt½ cup sliced strawberries1/3 cup low-fat granola2 Tbsp. sunflower seeds2 Tbsp. sliced almonds
Lunch (529 calories, 51 g carbs)
Salmon Salad Sandwich + Black Bean Salad
1 slice whole-wheat bread topped with Summer Salmon Salad (see Meal Prep Notes)Black Bean Salad: 1 chopped plum tomato + ¼ cup black beans + 1 tsp. each olive oil, white-wine vinegar, and tahini, and 1/8 tsp. each ground pepper and salt
Dinner (415 calories, 30 g carbs)
1 serving Spinach-Mushroom Frittata with Avocado Salad
Daily Totals: 1,423 calories, 83 g protein, 130 g carbohydrates, 25 g fiber, 67 g fat, 14 g saturated fat, 1,655 mg sodium
Day 3
Lemon-Tahini Coucous with Chicken & Vegetables
Breakfast (442 calories, 51 g carbs)
½ cup rolled oats cooked with ½ cup each water and low-fat milk1 sliced stone fruit (such as peach, plum, or apricot)¼ cup pepitas (pumpkin seeds)
Lunch (513 calories, 51 g carbs)
1 serving Make-Ahead Spinach & Black Freezer Burritos½ apple + 1 Tbsp. peanut butter
Dinner (528 calories, 42 g carbs)
1 serving Lemon-Tahini Couscous with Chicken & Vegetables
Daily Totals: 1,483 calories, 84 g protein, 144 g carbohydrates, 26 g fiber, 67 g fat, 14 g saturated fat, 1,315 mg sodium
Watch: What Does a 1-Day Diabetes Meal Plan Look Like?
Spinach-Mushroom Frittata with Avocado Salad
Spinach-Mushroom Frittata with Avocado Salad
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6599300.jpg
6599303.jpg
6599303.jpg
Lemon-Tahini Coucous with Chicken & Vegetables
Lemon-Tahini Coucous with Chicken & Vegetables
` just tell me what to eat logo View Series 7-Day No-Sugar Meal Plan to Have More Energy Just Tell Me What to Eat 7-Day Budget-Friendly Dinner Plan for Diabetes 7-Day Diabetes-Friendly Dinner Plan the Whole Family Will Love
` just tell me what to eat logo View Series
7-Day No-Sugar Meal Plan to Have More Energy Just Tell Me What to Eat 7-Day Budget-Friendly Dinner Plan for Diabetes 7-Day Diabetes-Friendly Dinner Plan the Whole Family Will Love
just tell me what to eat logo View Series
just tell me what to eat logo
View Series
just tell me what to eat logo
just tell me what to eat logo
