Day 1: 30-Day Meal Plan for People with Diabetes

Day 1

Breakfast

• 2 (four-inch) whole grain pancakes


• 1/2 cup mixed berries


• 2 teaspoons sugar-free maple syrup


• 1 cup fat-free milk

Lunch

• Herb Chicken Soup with Spring Vegetables

Dinner

• 4 ounces grilled salmon


• 1/2 cup brown rice cooked with low-fat chicken broth


• 1/2 cup cubed cucumber mixed with 1/2 cup cubed tomatoes tossed with 2 teaspoons olive oil and 1 teaspoon balsamic vinegar


• 5 roasted asparagus spears


• 1 (one-ounce) slice rye bread

Snacks

• 10 almonds


• 1/2 cup melon cubes tossed with 1 teaspoon lime juice

Today's Takeaway Tip: Fiber is extremely important for keeping blood sugar stable. Since fluctuating blood sugar levels can cause feelings of hunger, irritability and low energy, high-fiber foods, such as the whole grain pancakes, whole grain roll and brown rice, will help you to have a happier and healthier day.