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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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7 days Diabetes Winter Meal Plan