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GRAMS CARB [blood sugar <100]2 cups mixed berries and melon1 carton light y ogurt and
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7-Day Diabetic Meal Plan
Information Provided by:
Wendy Gregor, MA, RD, CDE
Patient Education Department, Sutter Medical Foundation]SAMPLE MENUSBREAKFAST
[30 grams carb] LUNCH [30-40 grams carb]DINNER
[30-40 grams carb]1 cup oatmeal
1 tbsp sliced almonds
1 tbsp ground f
laxseedTurkey sandwich on2 slices whole w heat breadRaw veggies
Hummus dip3 oz grilled salmon½ cup bak
ed potatoSpinach salad
1 cup skim milk
Scrambled egg beaters on
whole w heat english muffin1 cup bean soupGreen saladChicken or steak stir-fry with plenty of v egetables ? cup brown rice1 cup oatmeal
1 tbsp sliced almonds
1 tbsp ground f
laxseed½ cup tuna fish salad on1 whole tomato6 oz light y ogurt1 fruit3 oz grilled chicken breast1 cup baked acor
n squash1 cup steamed broccoli
1 cup skim milk
¾ cup whole grain cereal
(or Glucerna cer eal)1 cup skim milk1 cup vegetable soup½ turke
y sandwich on1 whole wheat bread
Raw veggiesSpaghetti dinner1 cup spaghetti squash½ cup spa ghetti sauceTossed green salad
1 cup oatmeal
1 tbsp sliced almonds
1 tbsp ground f
laxseedLow-fat cottage cheese o1 whole tomato 4 Ak-Mak cr ackers1 fruit2 slices thin crust veg pizzaRomaine lettuce salad
2 slices fr
ench toast made from whole w heat bread Sugar-free maple syrupLarge green salad with grilled c hicken breast1 cup skim milk
1 fruit3 oz pan-seared trout1 cup stir-fried v
egetables ? cup brown riceScrambled Egg Beaters
omelet with ve getables2 slices whole wheat toast
Sliced tomatoesTurkey sandwich on2 slices whole w
heat breadRaw veggies
Hummus dipChicken and bean burrito withwhole w
heat low-carb tortillaSalsa or pico de gallo
Green salad
SAMPLE SNACKS
NO CARB [blood sugar >140]Raw veggies and dip T omato with lo w-fat cottage cheese2-4 tbsp almonds
Tomato with tuna salad
Celery sticks with peanut butter
Tomato with fresh low-fat mozarella
cheese, balsamic and olive oilHard cooked egg
15 GRAMS CARB [blood sugar 100-140]1 cup strawberries1 carton light y ogurt with2 tbsp ground flax seed
1 medium orange
½ banana
½ cup applesauce
3 cups light popcorn
½ cup light ice cream
30GRAMS CARB [blood sugar <100]2 cups mixed berries and melon1 carton light y ogurt and
1 cup strawberries
1 orange and
¾ ounce pretzels
1 whole banana
½ cup applesauce and
3 squares graham cracker
6 cups light popcorn
1 cup light ice cream
GENERAL
GUIDELINES
Read Nutrition Labels
CarbohydratesWomen: 30-45 grams per meal
Men: 45-60 grams per meal
Fiber 25-35 grams per day
Fat1200 cal: 33 grams fat, 9 grams saturated fat1500 cal: 42 grams fat, 12 grams saturated fat1800 cal: 50 grams fat, 14 grams saturated fat