Diabetic Menu Suggestions

Breakfast

30 grams of carbohydrates/ 1-2 ounces of lean protein

·      1 Egg, 1 slice of low sodium Canadian bacon, 1 slice of whole wheat or Ezekiel toast, 8 ounces of fresh berries or melon.

·       1 slice of whole grain toast, 1 tablespoon natural peanut butter, 1 teaspoon all fruit jam and 8 ounces of unsweetened soy, almond or 1%

milk.

·       ¾ cup whole grain cereal with 4 ounces of 1% milk and a hardboiled egg or 1 tablespoon nuts.

·       ½ of whole grain English muffin with 1 egg, 1 slices of Canadian bacon, sliced tomato, red onion, and 1 slices of cheese melted. Serve

with 4-ounce peach.

·       1 multigrain waffle served with 1-4 ounce apple sliced with cinnamon or 4 ounces of unsweetened applesauce. A hardboiled egg or 1

tablespoon of natural peanut butter may be served on the side.

·       Protein Smoothie (1 scoop whey protein powder that is 18-20 grams of protein blended with 8 ounces unsweetened almond, soy, or 1%

milk, 8 ounces of fresh or frozen blueberries, 1 tablespoon flax and ice.

·       6 ounces of cottage cheese served with sliced cucumber, red pepper or ¾ cup fresh pineapple, Served with one slices of whole wheat

toast.

·       Egg white omelet with spinach, low fat shredded cheese, red onion, and black olives. Serve with 1 slice of whole grain toast, 2 ounces of

lean Canadian bacon and a small 3-ounce orange.

·       ½ cup dry steel cut or Irish oatmeal (1 package of plain instant may be substituted) add 1 tablespoon ground flax, 1 tablespoon walnuts,

and 1 tablespoon fresh berries.

·       Breakfast burrito (1 scrambled egg with chopped pepper and onion, 1 teaspoon salsa, 1 tablespoon shredded cheese wrapped in a low

carbohydrate wheat wrap) served with 1 cup fresh fruit.

·       6 ounces vanilla or plain Greek yogurt with 1 cup fresh berries and 1 tablespoon of almonds.



·       1 raisin or whole wheat English muffin with 1 tablespoon of natural almond butter or natural peanut butter. 

Lunch / Dinner:

30-45 grams of carbohydrates/ 2-3 ounces of lean protein

·      Salad with lean turkey, 1 ounce cheese, hardboiled egg with a side of Greek yogurt

·       1 grilled cheese with tomato on wheat bread with 1 cup of soup

·       ½ cup bean, ½ cup brown rice with grilled chicken or lean pork with a side of broccoli

·       Homemade chicken salad:

- Mayo, mixed with celery, sliced red grapes-served over lettuce with a side of three bean salad (green bean,

chickpeas, kidney bean, red onion, and red wine vinegar)

·       Veggie burger with 1 slice low fat cheese in whole wheat wrap with side of 1 cup of fruit.

·       Low sodium turkey breast, avocado, 1 slice of cheese served on whole wheat bread or wrap with side of 1 cup of fresh fruit.

·       Grilled chicken breast served over mixed greens with 1-ounce low fat cheese and 1 cup of fresh fruit. Add chickpeas to the greens.

·       2 tablespoons of natural peanut butter with 1 teaspoon all fruit jam on whole wheat bread with 1 small apple.

·       1 lean sirloin burger, 1 slice of low-fat cheese on sandwich thin, ½ cup baked sweet potato fries.

·       1 lean turkey burger served on sandwich thin with a side of fresh mozzarella, tomato, and basil salad.

·       1.5 cups of whole wheat pasta with 2 lean sirloin meatballs and one large side salad with oil and vinegar.

·       1.5 cups homemade vegetable or minestrone soup with ½ sandwich on whole wheat bread.

·       Lean beef or pork steak with steamed broccoli served with 1 cup quinoa and a side salad.

·       Grilled chicken breast with pesto sauce served over 1.5 cups of whole wheat pasta

·       Cold shrimp salad (diced cooked shrimp with canola or olive oil, mayonnaise, and diced cucumbers) served over lettuce and 1 Greek

yogurt.

·       Haddock, cod, or tilapia broiled with zucchini, squash, onions, tomatoes. Serve with 2 cups of whole grain rice.

·       Homemade meatloaf made of lean sirloin or turkey meat. Serve with a side of fresh spinach salad and a small baked sweet potato.

·       Marinade shrimp, scallops, mushrooms, onion, pepper, and tomato on a skewer in low sodium soy sauce and grill. Serve with 1 cup

quinoa or whole grain rice.

·       Baked salmon file with 1 teaspoon butter, fresh dill, and lemon. Serve with steamed cauliflower, Dijon mustard and 1 cup wild or whole

grain rice.



·       1.5 cups homemade lean ground sirloin or ground turkey chili topped with 1-ounce shredded cheddar cheese and a 1-ounce side of

tortilla chips.