Diet_Plan

Diabetic Diet 5 Day Meal Plan Day 1 Breakfast 1 small (2 oz.) bran muffin 390 calories ½ c. blueberries 42 calories 1 c. fat-free milk 83 calories Snack 1 small banana 90 calories Lunch Spinach salad with 2 tbs. reduced-fat ranch 236 calories 1 small whole wheat pita 74 calories 2 oz. low-sodium turkey breast 60 calories 1 orange 69 calories 1 c. fat-free milk 83 calories Snack 20 almonds 140 calories 4 oz. low-fat yogurt 142 calories 1 c. herbal tea 90 calories Dinner ¼ lb. raw shrimp 140 calories 3/4 c. whole-wheat pasta 169 calories ½ c. black beans 120 calories 1 c. steamed broccoli 70 calories Total Calories: 1998 Day 2 Breakfast 2 slices whole-wheat toast 170 calories 2 tbs. peanut butter 188 calories 1 small banana 90 calories 1 c. coffee 2 calories Snack 1 c. herbal tea 90 calories ½ c. unsweetened applesauce 52 calories 2 tbs. chopped walnuts 185 calories Lunch 2 slices whole-wheat bread 200 calories 3 oz. lean roast beef 138 calories 1 c. tea (sweetened) 70 calories Snack 1 c. fat-free milk 83 calories 2 small fig cookies 110 calories Dinner 3 oz. chicken breast, sautéed with 1 c. of mushrooms, onions, and bell peppers 262 calories 1 tbs. olive oil (for cooking) 119 calories 2/3 c. cooked brown rice 216 calories 1 c. fat-free milk 83 calories Total Calories: 2058 Day 3 Breakfast 3/4 c. bran cereal 185 calories 1 c. strawberries (sliced) 53 calories 1 c. fat-free milk 83 calories 1 small banana 90 calories Snack 10 red or green grapes 34 calories ½ c. fat free cottage cheese 80 calories Lunch 10 oz. beef barley soup 138 calories 1 multi-grain dinner roll 100 calories 1 medium apple 95 calories 1 c. tea (sweetened) 70 calories Snack ¼ c. sunflower seeds 165 calories 6 oz. low-fat yogurt 174 calories Dinner 6 oz. halibut, broiled 240 calories 2/3 c. whole-wheat couscous 220 calories Mixed green salad with 2 tbs. low-fat ranch dressing 86 calories 1 c. tea (sweetened) 70 calories Total Calories: 1883 Day 4 Breakfast 1 slice of whole wheat bread 100 calories 1/4 cup egg substitute 30 calories 1/2 cup oatmeal 64 calories 1 small banana 90 calories 1 cup skim milk 91 calories Snack 1/2 cup artificially sweetened chocolate pudding 60 calories Lunch 1 cup vegetable soup 122 calories 6 saltine crackers 70 calories 2 slices whole wheat bread 200 calories 1 ounce turkey sandwich meat 29 calories 1 ounce low-fat cheese 49 calories 1 teaspoon mayonnaise 19 calories 1 small apple 77 calories 1 c. tea (sweetened) 70 calories Snack 1 ounce string cheese 80 calories Dinner 4 ounces broiled chicken breast with basil and oregano sprinkled on top 173 calories 2/3 cup cooked brown rice 216 calories ½ cup cooked carrots 67 calories 1 small whole grain dinner roll 100 calories Mixed green salad with 2 tablespoons low-fat salad dressing 86 calories 1 small slice of angel food cake 60 calories 1 c. of caffeine free diet coke 1 calorie Total Calories: 1854 Day 5 Breakfast 2 4 ½ in. waffles 225 calories 4 tbsp of light syrup 124 calories 2 tsp of margarine 67 calories 1 c. of fat free yogurt 137 ¾ c. of blackberries 55 calories 1 c. of coffee 2 calories Snack 4 vanilla wafers 70 calories Lunch 2 oz. of lean roast beef 92 calories ½ c chopped romaine lettuce 20 calories ½ sliced tomato 15 calories 2 slices of whole grain wheat bread 200 calories 1 c. tea (sweetened) 70 calories Snack 1 kiwi 46 calories Dinner 4 oz. hamburger 244 calories 1 hamburger bun 84 calories 2 lettuce leaves 10 calories 2 tomato slices 6 calories 1 tbsp of ketchup 10 calories 1 ¼ c. watermelon 99 calories 1 oz. barbecue chips 120 calories 1 c. of celery sticks 24 calories 2 tsp. of peanut butter 31 calories 1 c. of skim milk 91 calories Total Calories: 1909