7-Day Winter Meal Plan If you have diabetes, you know that eating well is essential for maintaining blood sugar control. The winter months, though, can be filled with temptation due to the desire to indulge in fatty and caloric comfort foods. The good news: you can still enjoy a variety of winter favorites while staying on track with your diabetes meal plan. This week-long set of menus will get you on the path to healthy and delicious food choices. The result? Improved blood sugar control and reduced risk of diabetes-related complications.
Produced in consultation with Erin Palinski, RD, CDE, LDN, CPT Registered dietitian Erin Palinski (www.erinpalinski.com) is the author of the Healthy Resolutions Weight Management Program and the Healthy ‘n Fit Pediatric Weight Management Program. She owns a private nutrition counseling practice in Northern NJ, where she provides individualized diabetes education to adults and children of all ages.
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Day 1
7-Day Diabetes Winter Meal Plan
Breakfast: Vegetable Omelet and Banana Bread
Lunch: Tuna Sandwich with Fresh Vegetables
Two eggs, prepared as an omelet
3 oz tuna, canned in water
¼ cup mushrooms, fresh, sliced, stir-fried (in olive oil, see below)
1 tbsp mayonnaise, light
200 Cals, 14.9(g) Fat, 4.48 (g) Sat Fat, 0(g) Trans Fat, 429(mg) Chol, 2.68(g) Carbs, 0(g) Fiber, 13.53(g) Pro
24.6 Cals, 0.09(g) Fat, 0.011(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 1.09(g) Carbs, 0.5(g) Fiber, 0.97(g) pro
½ cup onion, fresh, sliced, stir-fried (in olive oil, see below) 23 Cals, 0.06(g) Fat, 0.024(g) Sat Fat, 0(g) Trans Fat, 0(g) Chol, 5.37(g) Carbs, 1(g) Fiber, 0.63(g) Pro
1 tbsp olive oil
119 Cals, 13.5(g) Fat, 1.864(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 0(g) Carbs, 0(g) Fiber, 0(g) Pro
1 slice bread, banana, prepared from recipe, made with trans-fat free margarine
196 Cals, 6.3(g) Fat, 1.342(g) Sat Fat, 0(g) Trans Fat, 26(mg) Chol, 32.76(g) Carbs, 0.7(g) Fiber, 2.58(g) Pro
Breakfast Total:
562.6 Cals, 34.85(g) Fat, 7.721(g) Sat Fat, 0(g) Trans Fat, 455(mg) Chol, 41.9(g) Carbs, 2.2(g) Fiber, 17.71(g) Pro
Morning Snack: Apple and Peanut Butter 1 apple, medium (3-inch diameter), fresh, sliced 95 Cals, 0.31(g) Fat, 0.051(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 25.13(g) Carbs, 4.4(g) Fiber, 0.47(g) Pro
1 tbsp peanut butter, natural, smooth
94 Cals, 8.06(g) Fat, 1.647(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 3.13(g) Carbs, 1(g) Fiber, 4.01(g) Pro
Morning Snack Total:
189 Cals, 8.37(g) Fat, 1.698(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 28.26(g) Carbs, 5.4(g) Fiber, 4.48(g) Pro
®
109 Cals, 2.52(g) Fat, 0.673(g) Sat Fat, 0(g) Trans Fat, 36(mg) Chol, 0(g) Carbs, 0(g) Fiber, 20.08(g) Pro 49 Cals, 4.96(g) Fat, 0.781(g) Sat Fat, 0(g) Trans Fat, 5(mg) Chol, 1.23(g) Carbs, 0(g) Fiber, 0.13(g) Pro
¼ cup carrots, fresh, shredded
13 Cals, 0.8(g) Fat, 0.01(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 3.07(g) Carbs, 0.9(g) Fiber, .3(g) Pro
¼ cup celery, chopped
24.1 Cals, 0.04(g) Fat, 0.011(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 0.75(g) Carbs, 0.4(g) Fiber, 0.17(g) Pro
2 slices bread, 100% rye
165 Cals, 2.11(g) Fat, 0.401(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 30.91(g) Carbs, 3.7(g) Fiber, 5.44(g) Pro
Lunch Total:
360.10 Cals, 10.43(g) Fat, 1.876(g) Sat Fat, 0(g) Trans Fat, 41(mg) Chol, 35.96(g) Carbs, 5(g) Fiber, 26.12 (g) Pro
Dinner: Grilled Chicken with Broccoli and Sweet Potato 3 oz chicken, skinless breast, grilled
132 Cals, 2.86(g) Fat, 0.8(g) Sat Fat, 0(g) Trans Fat, 68(mg) Chol, 0(g) Carbs, 0(g) Fiber, 24.82(g) Pro
Dinner Total:
360 Cals, 12.52(g) Fat, 3.273(g) Sat Fat, 0.06(g) Trans Fat, 68(mg) Chol, 30.38(g) Carbs, 8.1(g) Fiber, 32.48(g) Pro
Evening Snack: Crackers with Avocado Slices ½ cup avocado, sliced
117 Cals, 10.7(g) Fat, 1.552(g) Sat fat 0(g) Trans Fat, 0(mg) Chol, 6.23(g) Carbs, 4.9(g) Fiber, 1.46(g) Pro
6 crackers, 100% whole wheat
106 Cals, 4.13(g) Fat, 0.81(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 16.46(g) Carbs, 2.5(g) Fiber, 2.11(g) Pro
Evening Snack Total:
223 Cals, 14.83(g) Fat, 2.363(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 22.69(g) Carbs, 7.4(g) Fiber, 3.57(g) Pro
Day 1 Total: Calories
1694.7
Total Fat
81(g)
Saturated Fat Trans Fat Cholesterol Carbohydrates Fiber Protein
16.931(g) 0.06(g) 564(mg) 159.19(g) 28.1(g) 84.36(g)
1 sweet potato, medium, baked
105 Cals, 0.17(g) Fat, 0.059(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 23.61(g) Carbs, 3.8(g) Fiber, 2.29(g) Pro
1 tbsp olive-oil-based spread
82 Cals, 9.02(g) Fat, 2.337(g) Sat Fat, 0.06(g) Trans Fat, 0(mg) Chol, 0.02(g) Carbs, 0(g) Fiber, 0.02(g) Pro
1 cup spinach, steamed
41 Cals, 0.47(g) Fat, 0.077(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 6.75(g) Carbs, 4.3(g) Fiber, 5.35(g) Pro
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Day 2
7-Day Diabetes Winter Meal Plan
Breakfast: Grapefruit with Cottage Cheese ½ cup cheese, cottage, lowfat
80 Cals, 1.5(g) Fat, 1(g) Sat fat, 0(g) Trans Fat, 10(mg) Chol, 6(g) Carb, 0(g) Fib, 12(g) Pro
½ grapefruit (3 ¾ inch diameter), raw
44 Cals, 0.12(g) Fat, 0.017(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 10.73(g) Carbs, 1.13(g) Fiber, 1.05(g) Pro
Breakfast Total:
124 Cals, 1.62(g) Fat, 1.017(g) Sat Fat, 0(g) Trans Fat, 10(mg) Chol, 16.73(g) Carbs, 1.13(g) Fiber, 13.05(g) Pro
Morning Snack: Yogurt with Pear Slices ½3 cup yogurt, vanilla, lowfat
2
140 Cals, 2.05(g) Fat, 1.32(g) Sat Fat, 0(g) Trans Fat, 8(mg) Chol, 22.65(g) Carbs, 0(g) Fiber, 8.09(g) Pro
1 pear, medium, sliced
103 Cals, 0.21(g) Fat, 0.011(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 27.52(g) Carbs, 5.5(g) Fiber, 0.68(g) Pro
Morning Snack Total:
243 Cals, 2.26(g) Fat, 1.331(g) Sat Fat, 0(g) Trans Fat, 8(mg) Chol, 50.17(g) Carbs, 5.5(g) Fiber, 8.77(g) Pro
Lunch: Ham, Cheese & Vegetable Tortilla 1 tortilla, 10-inch, flour
218 Cals, 5.42(g) Fat, 1.32(g) Sat fat, 0(g) Trans Fat, 0(mg) Chol, 35.95(g) Carbs, 2.2(g) Fiber, 5.8(g) Pro
¼ cup lettuce, shredded
1 Cals, 0.01(g) Fat, 0(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 0.25(g) Carbs, 0.1(g) Fiber, 0.12(g) Pro
¼ cup carrots, fresh, shredded
13 Cals, 0.8(g) Fat, 0.01(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 3.07(g) Carbs, 0.9(g) Fiber, 0.3(g) Pro ®
2 oz ham, sliced, extra-thin
76 Cals, 1.84(g) Fat, 0.469(g) Sat Fat, 0.011(g) Trans Fat, 32 (mg) Chol, 0.53(g) Carbs, 0(g) Fiber, 13.38(g) Pro
2 tbsp salad dressing, Italian, reduced fat
53 Cals, 4.46(g) Fat, 0.4(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 2.48(g) Carbs, 0.4(g) Fiber, 0.34(g) Pro
1 oz cheese, cheddar, lowfat, sliced
96 Cals, 5.64(g) Fat, 3.54(g) Sat Fat, 0(g) Trans Fat, 21(mg) Chol, 4.24(g) Carbs, 0(g) Fiber, 7.04(g) Pro
Lunch Total:
457 Cals, 18.17(g) Fat, 5.739(g) Sat Fat, 0.011(g) Trans Fat, 53(mg) Chol, 46.52(g) Carbs, 3.6(g) Fiber, 26.98)g) Pro
Dinner: Beef with Vegetables 1 cup squash, winter, spaghetti, boiled or baked, drained, without salt
1 oz almonds, dry-roasted
163 Cals, 14.01(g) Fat, 1.015(g) Sat Fat, 0.005(g) Trans Fat, 0(mg) Chol, 6.14(g) Carbs, 3.5(g) Fiber, 6.02(g) Pro
Evening Snack Total:
281 Cals, 14.33(g) Fat, 1.049(g) Sat Fat, 0.005(g) Trans Fat, 0(mg) Chol, 37.37(g) Carbs, 9.5(g) Fiber, 6.99(g) Pro
Day 2 Total: 1437
Calories
50.28(g)
Total Fat Saturated Fat
14.209(g)
Trans Fat
0.016(g)
Cholesterol
129(mg)
Carbohydrates
173.7(g)
Fiber
28.33(g)
Protein
87.92(g)
42 Cals, 0.40(g) Fat, 0.096(g) Sat Fat, 0(g) Trans Fat, 0(g) Chol, 10.01(g) Carbs, 2.2(g) Fiber, 1.02(g) Pro
3 oz beef, bottom sirloin, all fat trimmed, broiled 225 Cals, 12.9(g) Fat, 4.851(g) Sat Fat, 0(g) Trans Fat, 58(mg) Chol, 0(g) Carbs, 0(g) Fiber, 25.47(g) Pro
1 cup Brussels sprouts, boiled, drained
65 Cals, 0.60(g) Fat, 0.126(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 12.90(g) Carbs, 6.4(g) Fiber, 5.64(g) Pro
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Dinner Total:
332 Cals, 13.9(g) Fat, 5.073(g) Sat Fat, 0(g) Trans Fat, 58(mg) Chol, 22.91(g) Carbs, 8.6(g) Fiber, 32.13(g) Pro
Evening Snack: Persimmon with Almonds 1 persimmon, medium, Japanese, raw
118 Cals, 0.32(g) Fat, 0.034(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 31.23(g) Carbs, 6(g) Fiber, 0.97(g) Pro
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Day 3
7-Day Diabetes Winter Meal Plan
Breakfast: Toast with Peanut Butter and an Orange
1 cup mixed vegetables, frozen, boiled
118 Cals, 0.27 (g) Fat, 0.056(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 23.82(g) Carbs, 8(g) Fiber, 5.21(g) Pro
1 slice bread, 100% whole wheat, toasted
83 Cals, 1.4(g) Fat, 0.3(g) Sat fat, 0(g) Trans Fat, 0(mg) Chol, 14.7(g) Carbs, 2.1(g) Fiber, 3.1(g) Pro
1 tbsp peanut butter, natural, smooth
94 Cals, 8.06(g) Fat, 1.647(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 3.13(g) Carbs, 1(g) Fiber, 4.01(g) Pro
1 orange, medium (4-inch diameter)
65 Cals, 0.3(g) Fat, 0.035(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 16.27(g) Carbs, 3.4(g) Fiber, 0.99(g) Pro
Breakfast Total:
242 Cals, 9.76(g) Fat, 1.982(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 34.1(g) Carbs, 6.5(g) Fiber, 8.1(g) Pro
Morning Snack: Celery and Cheese with Dip 1 oz string cheese, mozzarella, part-skim
72 Cals, 4.51(g) Fat, 2.867(g) Sat Fat, 0(g) Trans Fat, 18(mg) Chol, 0.79(g) Carbs, 0(g) Fiber, 6.88(g) Pro
5 celery stalks
14 Cals, 0.14(g) Fat, 0.036(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 2.54(g) Carbs, 1.4(g) Fiber, 0.59(g) Pro
2 tbsp dip, vegetable, ranch, reduced fat
53 Cals, 4.46(g) Fat, 0.4(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 2.48(g) Carbs, 0.4(g) Fiber, 0.34(g) Pro
Morning Snack Total:
139 Cals, 9.11(g) Fat, 3.303(g) Sat Fat, 0(g) Trans Fat, 18(mg) Chol, 5.81(g) Carbs, 1.8(g) Fiber. 7.81(g) Pro
Lunch Total:
321 Cals, 3.04(g) Fat, 0.723(g) Sat Fat, 0(g) Trans Fat, 35(mg) Chol, 49.38(g) Carbs, 14.4(g) Fiber, 23.93(g) Pro
Dinner: Chicken with Vegetables and Soup 1 cup soup, butternut squash, canned
91 Cals, 1.49(g) Fat, 1.0(g) Sat Fat, 0(g) Trans Fat, 5(mg) Chol, 18.01(g) Carbs, 2.9(g) Fiber, 2.01(g) Pro
1 cup turkey chili, canned
203 Cals, 2.77(g) Fat, 0.667(g) Sat Fat, 0(g) Trans Fat, 35(mg) Chol, 25.56(g) Carbs, 6.4(g) Fiber, 18.72(g) Pro 速
371 Cals, 17.22 (g) Fat, 2.729(g) Sat Fat, 0.005(g) Trans Fat, 12(mg) Chol, 41.96(g) Carbs, 6.1 (g) Fiber, 17.14(g) Pro
Day 3 Total: 1348
Calories
43.68(g)
Total Fat Saturated Fat Trans Fat
10.567g) 0.005g)
Cholesterol
138(mg)
132 Cals, 2.86(g) Fat, 0.8(g) Sat Fat, 0(g) Trans Fat, 68(mg) Chol, 0(g) Carbs, 0(g) Fiber, 24.82(g) Pro
Carbohydrates
159.1(g)
1 cup broccoli, cooked from frozen, drained
Protein
3 oz chicken, skinless breast, roasted
37.2(g)
Fiber
89.51(g)
52 Cals, 0.2(g) Fat, 0.03(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 9.84(g) Carbs, 5.5(g) Fiber, 5.7(g) Pro
Dinner Total:
275 Cals, 4.55(g) Fat, 1.83(g) Sat Fat, 0(g) Trans Fat, 73(mg) Chol, 27.85(g) Carbs, 8.4(g) Fiber, 32.53(g) Pro
Evening Snack: Cereal with Almonds
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他 cup cereal, wheat
106 Cals, 0.84(g) Fat, 0.174(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 23.64(g) Carbs, 2.6(g) Fiber, 2.9(g) Pro
1 cup milk, 1%, with added vitamin A & D
102 Cals, 2.37(g) fat, 1.54(g) Sat Fat, 0(g) Trans Fat, 12(mg) Chol, 12.18(g) Carbs, 0(g)Fiber, 8.22(g) Pro
1 oz almonds, dry-roasted
Lunch: Turkey and Vegetable Chili
Evening Snack Total:
163 Cals, 14.01(g) Fat, 1.015(g) Sat Fat, 0.005(g) Trans Fat, 0(mg) Chol, 6.14(g) Carbs, 3.5(g) Fiber, 6.02(g) Pro
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Day 4
7-Day Diabetes Winter Meal Plan
Breakfast: Oatmeal with Banana and Walnuts ½ cup oatmeal, slow-cooked
153 Cals, 2.64(g) Fat, 0.45(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 27.42(g) Carbs, 4.1(g) Fiber, 5.33(g) Pro
1 banana, small (6 to 6½8 inches long) 7
90 Cals, 0.33(g) Fat, 0.113(g) Sat fat, 0(g) Trans Fat, 0(mg) Chol,23.07(g) Carbs, 2.6(g) Fiber, 1.1(g) Pro
7 walnuts halves, roasted
93 Cals, 9.24(g) Fat, 0.868(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 1.94(g) Carbs, 0.9(g) Fiber, 2.16(g) Pro
Breakfast Total:
336 Cals, 12.21(g) Fat, 1.431(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 52.43(g) Carbs, 7.6(g) Fiber, 8.59(g) Pro
Morning Snack: Cookies and Milk 5 ginger snaps
2 slices bread, 100% whole wheat, toasted
166 Cals, 2.8 (g) Fat, 0.6(g) Sat fat, 0(g) Trans Fat, 0(mg) Chol, 29.4(g) Carbs, 4.2(g) Fiber, 6.2(g) Pro
2 slices cheese, American, lowfat
76 Cals, 2.94(g) Fat, 1.852(g) Sat Fat, 0(g) Trans Fat, 15(mg) Chol, 1.47(g) Carbs, 0(g) Fiber, 10.33(g) Pro
1 tbsp olive-oil-based spread
82 Cals, 9.02(g) Fat, 2.337(g) Sat fat, 0.06(g) Trans Fat, 0(mg) Chol, 0.02(g) Carbs, 0(g) Fiber, 0.02(g) Pro
Lunch Total:
398 Cals, 15,45(g) Fat, 6.677(g) Sat Fat, 0.06(g) Trans Fat, 15(mg) Chol, 47.18(g) Carbs, 5.7(g) Fiber, 18.51(g) Pro
Calories Total Fat Saturated Fat
1 square lasagna, medium, part-skim cheese, baked
Carbohydrates
1551 53.92(g) 17.645(g) 1.119(g) 67(mg) 209.33(g) 24.2(g) 66.93(g)
Protein
316 Cals, 12.95(g) Fat, 5.127(g) Sat Fat, 0(g) Trans Fat, 32(mg) Chol, 33.63(g) Carbs, 4.1(g) Fiber, 15.89(g) Pro 41 Cals, 0.47(g) Fat, 0.077(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 6.75(g) Carbs, 4.3(g) Fiber, 5.35(g) Pro 40 Cals, 4.5(g) Fat, 0.621(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 0(g) Carbs, 0(g) Fiber, 0(g) Pro
Walk off the Weight
Dinner Total:
397 Cals, 17.92(g) Fat, 5.825(g) Sat Fat, 0(g) Trans Fat, 32(mg) Chol, 40.38(g) Carbs, 8.4(g) Fiber, 21.24(g) Pro
Lunch: Tomato Soup and Grilled Cheese
Evening Snack: Kiwi with Yogurt
1 cup tomato soup, low sodium, from can, with water
1 kiwifruit, small
®
Day 4 Total:
Fiber
1 tsp olive oil
74 Cals, 0.69(g) Fat, 0.188(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 16.29(g) Carbs, 1.5(g) Fiber, 1.96(g) Pro
182 Cals, 2.41(g) Fat, 1.34(g) Sat Fat, 0(g) Trans Fat, 8(mg) Chol, 32.77(g) Carbs, 2.1(g) Fiber, 8.88(g) Pro
Dinner: Lasagna with Spinach
1 cup milk, 1%, with added vitamin A & D
238 Cals, 5.93(g) Fat, 2.372(g) Sat Fat, 1.059(g) Trans Fat, 12(mg) Chol, 36.57(g) Carbs, 0.4(g) Fiber, 9.71(g) Pro
Evening Snack Total:
Trans Fat
1 cup spinach
Morning Snack Total:
140 Cals, 2.05(g) Fat, 1.32(g) Sat Fat, 0(g) Trans Fat, 8(mg) Chol, 22.65(g) Carbs, 0(g) Fiber, 8.09(g) Pro
Cholesterol
136 Cals, 3.56(g) Fat, 0.832(g) Sat Fat, 1.059(g) Trans Fat, 0(mg) Chol, 24.39(g) Carbs, 0.4(g) Fiber. 1.49(g) Pro 102 Cals, 2.37(g) fat, 1.54(g) Sat Fat, 0(g) Trans Fat, 12(mg) Chol, 12.18(g) Carbs, 0(g)Fiber, 8.22(g) Pro
½3 cup yogurt, vanilla, lowfat 2
42 Cals, 0.36(g) Fat, 0.02(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 10.12(g) Carbs, 2.1(g) Fiber, 0.79(g) Pro
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Day 5
7-Day Diabetes Winter Meal Plan ½3 cup yogurt, vanilla, lowfat 2
Breakfast: Muffin with Mango 1 muffin, small, oatbran
178 Cals, 4.88(g) Fat, 0.717(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 31.88(g) Carbs, 3(g) Fiber, 4.62(g) Pro
Lunch Total:
388 Cals, 21.68(g) Fat, 8.565(g) Sat Fat, 0(g) Trans Fats, 51(mg) Chol, 30.77(g) Carbs, 3.5(g) Fiber, 17.29(g) Pro
1 tbsp olive-oil-based spread
Dinner: Pork Chops with Vegetables and a
1 cup mango, cubed
6 oz pork loin, chops, broiled
82 Cals, 9.02(g) Fat, 2.337(g) Sat Fat, 0.06(g) Trans Fat, 0(mg) Chol, 0.02(g) Carbs, 0(g) Fiber, 0.02(g) Pro 99 Cals, 0.63(g) Fat, 0.152(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 24.72(g) Carbs, 2.6(g) Fiber, 1.35(g) Pro
Breakfast Total:
359 Cals, 14.53(g) Fat, 3.206(g) Sat Fat, 0.06(g) Trans Fat, 0(mg) Chol, 56.62(g) Carbs, 5.6(g) Fiber, 5.99(g) Pro
Morning Snack: Hard-Boiled Egg with Crackers 1 egg, large, hard-boiled
78 Cals, 5.3(g) Fat, 1.633(g) Sat Fat, 0(g) Trans Fat, 212(g) Chol, 0.56(g) Carbs, 0(g) Fiber, 6.29(g) Pro
5 Melba toast crackers, wheat
94 Cals, 0.57(g) Fat, 0.084(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 19.1(g) Carbs, 1.9(g) Fiber, 3.23(g) Pro
Morning Snack Total:
172 Cals, 5.87(g) Fat, 1.717(g) Sat Fat, 0(g) Trans Fat, 212(mg) Chol, 19.66(g) Carbs, 1.9(g) Fiber, 9.52(g) Pro
Roll
140 Cals, 2.05(g) Fat, 1.32(g) Sat Fat, 0(g) Trans Fat, 8(mg) Chol, 22.65(g) Carbs, 0(g) Fiber, 8.09(g) Pro
½ cup passion fruit, cubed
114 Cals, 0.83(g) Fat, 0.07(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 27.59(g) Carbs, 12.3(g) Fiber, 2.6(g) Pro
Evening Snack Total:
403 Cals, 10.22(g) Fat, 2.62(g) Sat Fat, 0(g) Trans Fat, 8(mg) Chol, 66.48(g) Carbs, 15(g) Fiber, 15.22(g) Pro
328 Cals, 11.34(g) Fat, 3.774(g) Sat Fat, 0(g) Trans Fat, 156(mg) Chol, 0(g) Carbs, 0(g) Fiber 52.92(g) Pro
1 cup collard greens, frozen, chopped, boiled, drained, without salt 61 Cals, 0.70(g) Fat, 0.102(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 12.07(g) Carbs, 4.8(g) Fiber, 5.05(g) Pro
1 cup squash, winter, acorn, boiled, mashed, without salt
Day 5 Total: Total Fat Saturated Fat
75.08(g) 22.567(g) 0.06(g)
Trans Fat
83 Cals, 0.20(g) Fat, 0.042(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 21.54(g) Carbs, 6.4(g) Fiber, 1.64(g) Pro
Cholesterol
1 dinner roll, oat bran
Fiber
78 Cals, 1.52(g) Fat, 0.204(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 13.27(g) Carbs, 1.4(g) Fiber, 3.13(g) Pro
1954
Calories
Carbohydrates Protein
427(mg) 220.43(g) 38.6(g) 110.87(g)
1 tbsp olive-oil-based spread
82 Cals, 9.02(g) Fat, 2.337(g) Sat fat, 0.06(g) Trans Fat, 0(mg) Chol, 0.02(g) Carbs, 0(g) Fiber, 0.02(g) Pro
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Dinner Total:
632 Cals, 22.78(g) Fat, 6.459(g) Sat Fat, 0.06(g) Trans Fat, 156(mg) Chol, 46.9(g) Carbs, 12.6(g) Fiber, 62.76(g) Pro
Evening Snack: Yogurt Parfait
Lunch: Beef Stew
¼ cup granola, ready-to-eat
2 cups beef stew, canned entrée
388 Cals, 21.68(g) Fat, 8.565(g) Sat Fat, 0(g) Trans Fats, 51(mg) Chol, 30.77(g) Carbs, 3.5(g) Fiber, 17.29(g) Pro ®
149 Cals, 7.34(g) Fat, 1.23(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 16.24(g) Carbs, 2.7(g) Fiber, 4.53(g) Pro
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Day 6
7-Day Diabetes Winter Meal Plan
Breakfast: Quinoa with Apples and Cinnamon ½4 cup quinoa, cooked
3
166 Cals, 2.66(g) Fat, 0(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 29.55(g) Carbs, 3.9(g) Fiber, 6.11(g) Pro
1 apple, medium (3-inch diameter), fresh, sliced, topped with cinnamon 95 Cals, 0.31(g) Fat, 0.051(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 25.13(g) Carbs, 4.4(g) Fiber, 0.47(g) Pro
Breakfast Total:
261 Cals, 2.91(g) Fat, 0.051(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 54.68(g) Carbs, 8.3(g) Fiber, 6.58(g) Pro
Morning Snack: Carrots and Hummus
Lunch Total:
392 Cals, 13.47(g) Fat, 7.623(g) Sat Fat, 0(g) Trans Fat, 45 (mg) Chol, 53.42(g) Carbs, 2.9(g) Fiber, 14.79(g) Pro
4 tbsp hummus, packaged
100 Cals, 5.76(g) Fat, 0.862(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 8.57(g) Carbs, 3.6(g) Fiber, 4.74(g) Pro
Morning Snack Total:
150 Cals, 6.05(g) Fat, 0.907(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 20.26(g) Carbs, 7(g) Fiber, 5.87(g) Pro
Lunch: Potato Soup with Crackers 2 cups soup, cream of potato, canned, prepared with lowfat milk
298 Cals, 12.9(g) Fat, 7.539(g) Sat Fat, 0(g) Trans Fat, 45(mg) Chol, 34.32(g) Carbs, 1.0(g) Fiber, 11.56(g) Pro
5 Melba toast crackers, wheat
94 Cals, 0.57(g) Fat, 0.084(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 19.1(g) Carbs, 1.9(g) Fiber, 3.23(g) Pro
Calories
1469
Total Fat
46.17(g) 14.38(g)
Saturated Fat
Dinner: Salmon with Rice and Vegetables
0(g)
Trans Fat
153(mg)
Cholesterol
5 oz salmon, broiled
315 Cals, 18.90(g) Fat, 3.831(g) Sat Fat, 0(g) Trans Fat, 96(mg) Chol, 0(g) Carbs, 0(g) Fiber, 33.81(g) Pro
½ cup brown rice, long grain, cooked
Carbohydrates
195.18(g)
Fiber Protein
27(g) 74.6(g)
108 Cals, 0.88(g) Fat, 0.176(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 22.39(g) Carbs, 1.8(g) Fiber, 2.52(g) Pro
1 cup squash, winter, butternut, baked
82 Cals, 0.18(g) Fat, 0.039(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 21.5(g) Carbs, 6.6(g) Fiber, 1.84(g) Pro
1 cup carrots, sliced, raw
50 Cals, 0.29(g) Fat, 0.045(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 11.69(g) Carbs, 3.4(g) Fiber, 1.13(g) Pro
Day 6 Total:
Dinner Total:
505 Cals, 19.96(g) Fat, 4.046(g) Sat Fat, 0(g) Trans Fat, 96(mg) Chol, 43.89(g) Carbs, 8.4(g) Fiber, 38.17(g) Pro
Quick Tip
Shop only the perimeter of the supermarket, where the fresh and frozen foods are. Avoid the middle of the store, where processed foods lurk.
Evening Snack: Graham Crackers and Milk 1 cup milk, 1%, with added vitamin A & D
102 Cals, 2.37(g) Fat, 1.54(g) Sat Fat, 0(g) Trans Fat, 12(mg) Chol, 12.18(g) Carbs, 0(g)Fiber, 8.22(g) Pro
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4 graham cracker squares
59 Cals, 1.41(g) Fat, 0.213(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 10.75(g) Carbs, 0.4(g) Fiber, 0.97(g) Pro
Evening Snack Total:
161 Cals, 3.78 (g) Fat, 1.753(g) Sat Fat, 0(g) Trans Fat, 12(mg) Chol, 22.93(g) Carbs, 0.4(g) Fiber, 9.19(g) Pro
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Day 7
7-Day Diabetes Winter Meal Plan
Breakfast: Pancakes and Sausage 2 pancakes, small (4-inch diameter), whole wheat
183 Cals, 5.72(g) Fat, 1.539(g) Sat Fat, 0(g) Trans Fat, 54(mg) Chol, 25.87(g) Carbs, 2.5(g) Fiber, 7.48(g) Pro
2 tbsp syrup, dietetic, low sugar
50 Cals, 0(g) Fat, 0(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 14.76(g) Carbs, 0.9(g) Fiber, 0.24(g) Pro
2 links sausage, turkey, reduced fat
132 Cals, 10.13(g) Fat, 2.15(g) Sat Fat, 0(g) Trans Fat, 90(mg) Chol, 0.87(g) Carbs, 0(g) Fiber, 8.64(g) Pro
Breakfast Total:
365 Cals, 15.83(g) Fat, 3.689(g) Sat Fat, 0(g) Trans Fat, 144(mg) Chol, 41.5(g) Carbs, 3.4(g) Fiber, 16.36(g) Pro
Lunch Total:
279 Cals, 4.02(g) Fat, 1.999(g) Sat Fat, 0(g) Trans Fat, 29(mg) Chol, 41.99(g) Carbs, 9.8(g) Fiber, 17.98(g) Pro
7 inches long) 1 banana, small (6 to 6-½ 8
90 Cals, 0.33(g) Fat, 0.113(g) Sat fat, 0(g) Trans Fat, 0(mg) Chol, 23.07(g) Carbs, 2.6(g) Fiber, 1.1(g) Pro
1 tbsp peanut butter, natural, smooth
94 Cals, 8.06(g) Fat, 1.647(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 3.13(g) Carbs, 1(g) Fiber, 4.01(g) Pro
Morning Snack Total:
184 Cals, 8.39(g) Fat, 1.76(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 26.2(g) Carbs, 3.6(g) Fiber, 5.11(g) Pro
Lunch: Beef Barley Soup 2 cups beef barley soup, canned, low sodium
279 Cals, 4.02(g) Fat, 1.999(g) Sat Fat, 0(g) Trans Fat, 29(mg) Chol, 41.99(g) Carbs, 9.8(g) Fiber, 17.98(g) Pro
®
Calories
1320
Total Fat
33.71(g)
Saturated Fat
Dinner: Turkey with Escarole and White Bean Soup 4oz turkey, breast, roasted
135 Cals, 0.74(g) Fat, 0.24(g) Sat Fat, 0(g) Trans Fat, 83(mg) Chol, 0(g) Carbs, 0(g) Fiber, 30.06(g) Pro
Trans Fat
9.643(g) 0(g)
Cholesterol
264(mg)
Carbohydrates
148.9(g) 23.4(g)
Fiber
88.176(g)
Protein
1 cup escarole soup, canned, low sodium, ready-to-serve
114 Cals, 1.81(g) Fat, 0.546(g) Sat Fat, 0(g) Trans Fat, 2(mg) Chol, 1.79(g) Carbs, 0.5(g) Fiber, 1.54(g) Pro
½ cup white beans, boiled
124 Cals, 0.31(g) Fat, 0.081(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 22.46(g) Carbs, 5.6(g) Fiber, 8.71(g) Pro
Morning Snack: Banana with Peanut Butter
Day 7 Total:
Quick Tip
Reduce your consumption of fried foods by making the switch to grilled or baked items.
Dinner Total:
373 Cals, 2.86(g) Fat, 0.867(g) Sat Fat, 0(g) Trans Fat, 85(mg) Chol, 24.25(g) Carbs, 6.1(g) Fiber, 40.316(g) Pro
Evening Snack: Cheese and Crackers
Save the Healthy Way!
¼ cup cheese, cheddar, part-skim
49 Cals, 1.98(g) Fat, 1.227(g) Sat Fat, 0(g) Trans Fat, 6(mg) Chol, 0.54(g) Carbs, 0(g) Fiber, 6.88(g) Pro
2 brown rice crackers, multigrain
70 Cals, 0.63(g) Fat, 0.101(g) Sat Fat, 0(g) Trans Fat, 0(mg) Chol, 14.42(g) Carbs, 0.5(g) Fiber, 1.53(g) Pro
Evening Snack Total:
119 Cals, 2.61(g) Fat, 1.328(g) Sat Fat, 0(g) Trans Fat, 6(mg) Chol, 14.96(g) Carbs, 0.5(g) Fiber, 8.41(g) Pro
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