30-Day Meal Plan for People with Diabetes – Week 2.pdf

30-Day Meal Plan for People with Diabetes – Week 3 Day 15 Breakfast: • Cheese and Tomato Omelet: (3 egg whites, 1/4 cup chopped tomato, 1/4 cup chopped mushrooms, 1 ounce reduced-fat Swiss cheese cooked in 1 teaspoon canola margarine or olive oil) • 1 (one-ounce) slice pumpernickel bread • 1/2 cup fresh blackberries Lunch: • Poached Salmon with Lemon Mint Tzatziki (find recipe on Food N) • 3 whole wheat sesame breadsticks • 1/2 cup sliced peaches with mint sprig Dinner: • Edamame Garden Burger (find recipe on Food N) • 1 small (2-ounce) whole wheat toasted bun • 1 cup red leaf lettuce salad tossed with 1/2 cup diced cucumber, 1/2 sliced tomato and 1/4 cup shredded carrots with 2 tablespoons non-fat French dressing Snack: • 2 small fresh apricots • 1 cup fat-free milk Today’s Takeaway Tip: You’ll see yogurt throughout this 30-day menu planner. It’s a wonderful source of calcium, high in protein and can substitute for cream and other high-fat ingredients. Used in the Poached Salmon with Lemon Tzatziki, it makes a creamy, satisfying sauce to the salmon without all the fat of other sauces. Day 16 Breakfast: • Apple Muffins (find recipe on Food N) • 1/2 cup fat-free cottage cheese sprinkled with 1/4 teaspoon cinnamon Lunch: • Vegetarian Sandwich: (3 tablespoons hummus, 2 slices tomato, 1/4 cup shredded carrots, 2 thin slices cucumber, 2 slices whole wheat bread) • 1/2 cup reduced-sodium, low-fat vegetable soup • 1/2 cup cantaloupe cubes with lime wedge Dinner: • Baked Mahi Mahi with Wine and Herbs (find recipe on Food N) • 1/2 cup roasted red potatoes • 1/2 cup broiled eggplant • 1/2 cup sliced papaya Snacks: • Grilled Pita Triangles (find recipe on Food N) • 1 ounce part-skim string cheese Today’s Takeaway Tip: Go vegetarian! By eating naturally low-in-fat vegetarian foods like beans and