Day 19: 30-Day Meal Plan for People with Diabetes

Day 19

Breakfast

• Open Faced Egg and Tomato Sandwich: (1 poached egg, 1 slice tomato, 1 slice cooked Canadian bacon or 1 {one-ounce} slice turkey)


• 1/2 toasted whole wheat English muffin


• 1/2 cup fresh poached figs (simmer figs in equal parts apple juice and water, seasoned with a cinnamon stick and clove or two until soft, serve with poaching liquid)


• 1 cup fat-free milk

Lunch:

• 1 cup low-fat, low-sodium black bean soup topped with 1 tablespoon low-fat sour cream


• 4 baked tortilla chips


• 1/2 cup carrot sticks dipped in 1 tablespoon non-fat Ranch dressing


• 1/2 cup water-packed mandarin oranges

Dinner:

• 1/2 cup cooked whole wheat couscous


• Spinach salad: (1 cup spinach leaves, 2 slices red onion, 1/4 cup sliced mushrooms, 1 tablespoon sliced toasted almonds and 2 tablespoons non-fat Italian salad dressing)


• 3 sugar-free vanilla sandwich crème cookies

Snack:

• Snapper with Roasted Grape Tomatoes, Garlic, and Basil

with 1 ounce whole wheat crackers

• 1 cup plain non-fat yogurt mixed with 2 teaspoons sugar-free strawberry jam

Today's Takeaway Tip: While watching your quantity of fat is important, it is equally important to look at the quality. The avocados in the Chunky Guacamole are an excellent source of monounsaturated fat, the type that is good for your cholesterol. Moreover, the avocado is a source of lutein, a phytochemical that seems to help prevent age-related macular degeneration. This may be important for people with diabetes who may have eye problems associated with the disease.