Day 9: 30-Day Meal Plan for People with Diabetes

Day 9

Breakfast

• 1 small whole wheat waffle


• 1 tablespoon sugar-free maple syrup


• 1 ounce reduced-fat turkey sausage link


• 1/2 banana

Lunch

• 3 ounces lean low-sodium ham slices

Learn more about nutritionist and author Robyn Webb.
• Waldorf Salad
• 1/2 toasted English muffin with 1 teaspoon canola margarine

Dinner

• 1/2 cup sautéed spinach


• 1 cup cabbage salad (3/4 cup green or red cabbage with 1/4 cup shredded carrots, 2 tablespoons chopped onion and 1 tablespoon low-calorie dressing)

• Southwestern Turkey Burgers with Tomato Corn Salsa

Snacks

• 1/2 small whole wheat toasted bagel with 2 teaspoons sugar-free jam
  
• 1 sugar-free, fat-free chocolate pudding

Today's Takeaway Tip: The apples in Waldorf Salad are high in a fiber called pectin. This "soluble" fiber contributes to reduced cholesterol levels and helps you to feel full longer. Choosing low-calorie foods that keep you satisfied contribute to good weight control, an issue for many people with diabetes.