YOUR HEALTH | IN THE KITCHEN
COOKING FOR ONE By T HE CLEAN & SIMPLE D I A B E T ES CO O K B O O K
HERE’S WHAT A ONE-WEEK MENU CAN LOOK LIKE “The Clean & Simple Diabetes Cookbook: Fla- grams of carbohydrate vorful, Fuss-Free Recipes for Everyday Meal Planning” by Jackie Newgent. Published by Monday the American Diabetes Association. PurBREAKFAST chase for $22.95 at shopdiabetes.org. ▶ Just Peachy Yogurt and Granola Jar ▶ Egg: I hard-boiled Sunday ▶ 6 whole roasted or smoked almonds BREAKFAST LUNCH ▶ PB&J sandwich: 2 slices whole-grain ▶ Savory Farmer’s Market Oatmeal ▶ 1 cup plain Greek yogurt + ½ cup bread + 2 tablespoons natural, unsweetened almond butter + 2 teaspoons raspberries or sliced strawberries + 2 fruit-sweetened strawberry fruit spread. tablespoons sliced almonds LUNCH ▶ 1 cup broccoli, raw or cooked DINNER ▶ ½ Hass avocado + 1 slice whole-grain ▶ Sheet Pan Eggplant Parmesan with bread, toasted + ½ teaspoon lemon juice Vine Tomatoes: 1 serving + 1 hard-boiled egg, sliced ▶ Spaghetti marinara: 1 ounce dry red ▶ Saucy Caribbean Beans DINNER lentil or other spaghetti + 3 tablespoons ▶ Sheet Pan Eggplant Parmesan with no-sugar-added, unsalted marinara Vine Tomatoes: 1 serving sauce + 2 teaspoons pine nuts SNACK 1: 1 cup grape tomatoes + ½ ▶ Spaghetti marinara: 1 ounce dry red avocado, sliced + 1 teaspoon lemon juice lentil or other spaghetti + 3 tablespoons SNACK 2: Munchies: 1/3 cup trail mix no-sugar-added, unsalted marinara sauce + 2 teaspoons pine nuts Daily total: 1,530 calories and 145 SNACK 1: 1 cup baby carrots + 1 ½ grams or carbohydrates tbsps. natural Caesar or ranch dressing SNACK 2: Fruit and nut butter: 1 extra-small apple + 1 tablespoon natural, Tuesday unsweetened almond or peanut butter BREAKFAST ▶ Just Peachy Yogurt and Granola Jar Daily total: 1,600 calories and 179 ▶ Egg: I hard-boiled 18 NORTHWEST 50 PLUS MARION POLK - METRO | MAY 2020
▶ Nuts: 6 whole roasted or smoked almonds LUNCH ▶ Overstuffed Veggie and Hummus Sandwich ▶ 6 whole roasted or smoked almonds DINNER ▶ “Love your Leftovers” BBQ Bowl ▶ 1 cup packed fresh baby arugula + 2 teaspoons no-sugar-added vinaigrette SNACK 1: ½ Texas red or pink grapefruit + 2 tablespoons roasted, unsalted sunflower seeds SNACK 2: 1 cup baby carrots + 1 ½ tbsps. natural Caesar or ranch dressing Daily total: 1,380 calories and 149 grams of carbohydrates
Wednesday
BREAKFAST ▶ Savory Farmer’s Market Oatmeal ▶ 1 cut plain Greek yogurt + ½ cup raspberries or sliced strawberries + 2 tablespoons sliced almonds LUNCH ▶ PB&J sandwich: 2 slices whole-grain bread + 2 tablespoons natural, unsweetened almond butter + 2 teaspoons fruit-sweetened strawberry fruit spread. ▶ 1 cup broccoli, raw or cooked