Diabetes Meal Plan

Breakfast – GF Banana Oatmeal (65 g carb)

• 3/4 cup Bob’s Red Mill quick gluten-free oatmeal (44 g carb)
• ½ banana (15 g carb)
• 1/8 cup walnut pieces (2 g carb)
• 1/3 cup 1% fat milk (4 g carb)

AM Snack – Cheese and crackers (14 g carb)

• 1 oz cheddar cheese (0 g carb)
• 10 Crunchmaster Multiseed crackers (14 g carb)

Lunch – Turkey sandwich (50 g carb)

• 2 slices Udi’s Gluten Free Whole Grain bread (22 g carb)
• 4 oz sliced turkey (2 g carb)
• 1 tsp mayo, 1 tsp mustard, romaine lettuce, tomato (1-2 g carb)
• 1 medium-large apple (24 g carb)

PM Snack – Pretzels and hummus (14 g carb)

• 12 Snyder’s GF pretzel sticks (12 g carb)
• 1 tbsp plain hummus (2 g carb)

Dinner – Chicken Pasta Alfredo (60 g carb)

• 1 serving Dairy-free pasta alfredo (44 g carb)
• 2 tbsp sundried tomatoes (10 g carb)
• 1 grilled chicken breast (0 g carb)
• 6 grilled asparagus spears (6 g carb)

Dessert – Strawberries and cream (14 g carb)

• 1 cup strawberries (12 g carb)
• 2 tbsp whipped topping (2 g carb)

Breakfast – Hot cereal topped with yogurt (55 g carb)

•  1/2 cup cooked (¼ cup uncooked) buckwheat with flaxseed (33 g carb)
• ½ cup nonfat greek yogurt (5 g carb)
• 2 tsp honey (12 g carb)
• 10 hazelnuts chopped (5 g carb)
• ½ tsp ground cinnamon (0 g carb)

AM Snack – Apple and cheese (15 g carb)

• 1 small apple (15 g carb)
• 1 oz cheddar cheese (0 g carb)

Lunch – Ranch Chicken Wrap (64 g carb)

• 1 gluten-free tortilla (17 g carb)
• 1 cup romaine lettuce, shredded (1 g carb)
• 2 tbsp ranch dressing (2 g carb)
• 1 tbsp salsa (1 g carb)
• 18 Sea Salt Popped Edamame Chips (22 g carb)
• Pear fruit cup (21 g carb)
• 2 oz chicken breast (0 g carb)

PM Snack –  Crackers and dip (32 g carb)

• 15 Crunchmaster’s Smoked BBQ Multi-Grain Crackers (23 g carb)
• 2 tbsp serving Romesco dip (9 g carb)

Dinner – Spaghetti Squash Carbonara with Garlic Bread (36 g carb)

• 1 serving Jones Dairy Farm Baked Spaghetti Squash Carbonara (8 g carb)
• 2 slices Udi’s Gluten Free White Sandwich Bread (22 g carb)
• 2 tsp garlic spread, 1 tbsp grated parmesan cheese (0 g carb)
• 1 cup broccoli (6 g carb)

Breakfast – Hot cereal (65 g carb)

• 1/2 cup cooked (1/4 cup uncooked) Cream of Rice cereal (36 g carb)
• ¼ cup blueberries (5 g carb)
• 1/3 cup 1% fat milk (7 g carb)
• 2 tbsp chopped pecans (2 g carb)
• 1/3 cup shredded coconut (4 g carb)
• 1 tangerine (11 g carb)

AM Snack – “Ants on a Log” (14 g carb)

• 2 stalks celery (2 g carb)
• 2 tbsp almond butter (7 g carb)
• 2 tsp raisins (5 g carb)

Lunch – Chickpea & Quinoa Salad (59 g carb)

• ½ cup chickpeas (17 g carb)
• ½ cup quinoa (30 g carb)
• 2 cups mixed greens (2 g carb)
• 1/3 cup red bell peppers (10 g carb)
• 1 tbsp balsamic vinegar (3 g carb)
• 1 tsp olive oil (0 g carb)
• 2 oz roasted chicken breast (0 g carb)

PM Snack – (14 g carb)

• ½ cup cottage cheese (4 g carb)
• 10 cherries (10 g carb)

Dinner – Pot Roast (65 g carb)

• 1 serving Slow-cooker Pot Roast with shallots, carrots, and potatoes

Breakfast – Brunch Casserole (53 g carb)

• 1 serving Brunch Casserole (27 g carb)
• 8 oz orange juice (26 g carb)

AM Snack – Cheese and crackers (14 g carb)

• 10 Nut Thins crackers – almond and rice (14 g carb)
• 1 oz goat cheese (0 g carb)

Lunch – Greek Pasta Salad (59 g carb)

• 1 cup quinoa rice fusilli pasta (43 g carb
• ½ cup sliced cucumbers (2 g carb)
• 2 oz feta cheese (2 g carb)
• 1 tbsp olive oil (0 g carb)
• ½ cup sliced grape tomatoes (3 g carb)
• ½ cup artichoke hearts (9 g carb)

PM Snack – (13 g carb)

• 2 gluten-free Chocolate Chocolate Chip Biscotti (11 g carb)
• 2 tbsp almonds raw (2 g carb)

Dinner – Salmon with Risotto (54 g carb)

• 4 oz salmon fillet grilled (0 g carb)
• 6 asparagus (4 g carb)
• 1 cup Easy Risotto (50 g carb)

Breakfast – Cinnamon Raisin French Toast and Eggs (46 g carb)

• 2 slices Udi’s Cinnamon Raisin Bread (24 g carb)
• 1 egg (1 g carb)
• ½ cup vanilla almond milk (11 g carb)
• 1 tbsp powdered sugar (8 g carb)
• 2 hard boiled eggs (2 g carb)

AM Snack – (15 g carb)

• 1 serving baby carrots (7 g carb)
• ¼ cup hummus (8 g carb)

Lunch – Soup and Salad (50 g carb)

• 1.5 cup dairy-free Butternut squash soup (24 g carb)
• 2 oz grilled chicken breast (0 g carb)
• 1.5 servings Summer Salad (26 g carb)

PM Snack – GF Chex Mix (25 g carb)

• 1 cup Chex Mix with Snyder’s mini pretzels (25 g carb)

Dinner – Veggie Chili and Cornbread (76 g carb)

• 1 serving Vegetarian Chili (46 g carb)
• 2 inch square Glutino’s cornbread (30 g carb)

Dessert – (19 g carb)

• 2 cookies Enjoy Life Chocolate Chip Soft Baked Cookies (19 g carb)