3/1/2024 0 Comments Diabetes meal planner chart![]() Enjoy your time with friends and eat delicious food with these guidelines from Palinski-Wade. It can seem tough to navigate a menu when you’re eating out, but it’s not impossible. Snack Fat-free or low-fat cottage cheese with a sliced peachĭinner Tray bake (all foods baked on the same tray) made with shrimp and roasted vegetables Lunch Turkey sandwich on whole wheat with sliced veggies Lunch Turkey chili with reduced-fat cheeseĭinner Tofu and veggie stir-fry over brown riceīreakfast Savory veggie oatmeal or oatmeal made with low-fat milk and topped with fruit and nuts Snack Unsalted almonds with a piece of fruit Snack Celery and carrot sticks with nut butterĭinner Grilled salmon, steamed broccoli, and quinoa Day 2īreakfast Fruit and vegetable smoothie made with low-fat milk, low-fat plain Greek yogurt, and chia seeds (optional) Lunch Salad (dark lettuce or leafy greens) topped with chicken breast and chickpeas with olive oil and vinegar dressing Snack Plain nonfat or lowfat Greek yogurt and berries ![]() Day 1īreakfast Veggie omelet (1 whole egg plus 2 egg whites with nonstarchy vegetables like spinach, onions, peppers, or mushrooms), topped with reduced-fat cheese, plus fruit Here are three days’ worth of diabetes-friendly meal ideas to get you started. The ADA recommends filling half your plate with nonstarchy vegetables (broccoli, spinach, tomatoes), one-quarter with grains (preferably whole) or starchy foods (sweet potato, plantain), and another quarter with lean protein (beans, seafood, skinless chicken). With enough practice, the best choices will become second nature. The ADA has a Create Your Plate tool you can use. When you’re getting started, it’s helpful to envision exactly what your plate should look like.
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