Day 12: 30-Day Meal Plan for People with Diabetes

Day 12

Breakfast

• 1 ounce reduced-fat turkey sausage patty


• 1 cup fat-free milk

• Healthy Carrot Muffin

Lunch

• Tuna Pocket: (3 ounces canned tuna mixed with 2 tablespoons reduced-fat mayonnaise, 2 tablespoons each minced onion, celery and grated carrot), 1 romaine lettuce leaf, 1 ounce reduced-fat Swiss cheese, 1 small whole wheat pita bread


• 1/2 cup applesauce sprinkled with 1/2 teaspoon pumpkin pie spice

Dinner

3 ounces grilled chicken

• 1 cup romaine lettuce tossed with tomatoes, zucchini and 2 tablespoons fat-free Caesar dressing


• 2 small plums

• Sicilian-Style Cauliflower with Whole Wheat Pasta

Snacks

• 1/2 apple with 1 tablespoon reduced-fat peanut butter


• 1 ounce whole wheat pretzels

Today's Takeaway Tip: Pasta took quite a beating during the low-carb craze. Truth is, a reasonable portion of whole wheat pasta, as prepared in Sicilian-Style Cauliflower with Whole Wheat Pasta, is high-fiber and filling; two pluses for people with diabetes. The key, as always, is portion size!