Day 11: 30-Day Meal Plan for People with Diabetes

Day 11

Breakfast

• 1 (one-ounce) whole wheat roll


• 1 teaspoon canola margarine


• 1 cup fat-free milk

• Mixed Berry Salad

Lunch

• 1 cup mixed field greens salad with 2 tablespoons fat-free blue cheese dressing


• 1 (one-ounce) slice seven-grain bread

• Manhattan Clam Chowder

Dinner

• 1/2 cup brown rice (cooked in low-fat, reduced-sodium chicken broth)


• 1/2 cup steamed snow peas


• 1/2 baked pear (halve and core unpeeled pear, place cut-side down in baking dish, pour low-cal cranberry juice 1/2 way up the sides, bake in 375 degree oven for 30 to 40 minutes)

• Grilled Chicken with Tomato-Cucumber Salad

Snacks

• 1/2 cup mango chunks


• 1/2 cup low-fat cottage cheese mixed with 1/2 teaspoon cinnamon and 1 teaspoon sugar-free jam

Today's Takeaway Tip: Great tasting food does not always require tons of salt, fat and sugar. Manhattan Clam Chowder is a good example of this - it tastes just as good as the cream-based version, but without the excess fat and calories.