Day 28: 30-Day Meal Plan for People with Diabetes

Day 28

Breakfast

• 3 scrambled egg whites (scramble in 1 teaspoon olive oil, top with 1 tablespoon reduced-fat Cheddar cheese and 1 teaspoon chopped basil)


• 1 cup fat-free milk

• Blueberry Compote

Lunch:

• Open Face Lean Roast Beef Sandwich: (3 ounces lean roast beef, 1 romaine lettuce leaf, 1 slice tomato, 2 teaspoons Dijon honey mustard, 1 slice whole grain bread)

• Carrot, Green Apple and Mint Salad

Dinner:

• 1/2 cup cooked soba noodles


• 1/2 cup honeydew chunks sprinkled with 1 teaspoon lemon juice and 1 teaspoon minced crystallized ginger

• Wok Sauteed Mushrooms and Tofu

Snacks:

• 2 tablespoons low-fat bean dip with 1 ounce baked tortilla chips


• 6 ounces sugar-free, non-fat raspberry yogurt

Today's Takeaway Tip: Tofu adds a wonderful vegetarian option for your meal plan that's low in saturated fat and high in protein. One of the great things about tofu is its ability to absorb whatever flavors you add — in Wok-Sautéed Mushrooms and Tofu, the tofu takes on an Asian flavor.