Day 21: 30-Day Meal Plan for People with Diabetes

Day 21

Breakfast

• 2 (four-inch) whole wheat pancakes topped with 1/4 cup part-skim ricotta cheese mixed with 2 teaspoons sugar-free blueberry jam


• 1 vegetarian sausage link


• 1/2 cup fat-free milk

Lunch:

• 1 toasted small whole wheat tortilla


• 1/2 cup each red and yellow pepper strips


• 1/2 cup water-packed canned pineapple

• Chickpea and Spinach Salad with Cumin Dressing and Yogurt Sauce

Dinner:

• 1 (one-ounce) slice whole wheat sourdough bread


• 1 cup butter lettuce salad with 1/4 cup diced zucchini, 1/4 cup diced yellow tomato, 1/4 cup diced carrot, 2 teaspoons gorgonzola cheese, tossed with 2 tablespoons non-fat blue cheese dressing


• 1 small baked apple baked in low-calorie cranberry juice cocktail

• San Francisco Cioppino

Snacks:

• 1/2 small baked sweet potato topped with 2 teaspoons sugar-free maple syrup


• 1 ounce reduced-fat Cheddar cheese wedge

Today's Takeaway Tip: It was once believed that to control high cholesterol you should eliminate shellfish. Research has shown that it is actually foods high in saturated fat, not dietary cholesterol, that effect blood cholesterol. Shellfish (in San Francisco Cioppino) are actually very low in saturated fat and total fat. In addition, clams, shrimp, squid and crab are excellent sources of B12, potassium and iron.