Day 5: 30-Day Meal Plan for People with Diabetes

Day 5

Breakfast

• 1 small (2-ounce) toasted whole wheat bagel


• 2 teaspoons reduced-fat cream cheese


• 2 slices tomato


• 1/2 cup sliced fresh strawberries


• 1/2 cup sugar-free, fat-free yogurt

Lunch

• Roast Beef Roll Up: 3 ounces lean roast beef rolled in a 10-inch whole wheat tortilla with 1/4 cup shredded carrots, 1 lettuce leaf and 1 tablespoon fat-free Ranch or Thousand Island dressing


• 1/2 cup red and yellow bell pepper strips


• 1 small peach

Dinner

• Grilled Chicken with Gremolata and Arugula Salad


• 1/2 cup cooked whole wheat couscous


• 1/2 cup cooked zucchini and yellow squash (sauté in 1 teaspoon olive oil, sprinkle with 1/4 teaspoon dried oregano)


• 1 small orange, sliced

Snacks

• 1 (1/2-cup) serving sugar-free vanilla pudding


• 2 cups air-popped popcorn

Today's Takeaway Tip: Choose your greens wisely — the darker the better. Arugula, for example, has nice dark leaves that provide ample amounts of antioxidants such as beta carotene and vitamin C. These antioxidants may have some heart protective values; good for people with diabetes!