7 Day Diabetes 1400 calorie menu

day 1

BREAKFAST

1 Cup Skim Milk
1 Orange, medium
1 1/4 Cups Cheerios Cereal
MORNING SNACK
1 Cup Cantaloupe Melon
1/2 Cup Low Fat, Low Sodium Cottage Cheese

LUNCH

Grilled Shrimp Skewers over White Bean Salad
1 Whole-Wheat Pita Bread, small
1 Cup Skim Milk
1 Fudgsicle, no sugar added
AFTERNOON SNACK
2 Tablespoons Prepared Hummus
4 Ounces Carrot Sticks



DINNER

1/2 Cup Cooked Brown Rice
1 Cup Steamed Spinach
London Broil with Cherry-Balsamic Sauce
Citrus-Infused Strawberries

day 2

BREAKFAST

1 Cup Skim Milk

1 Banana, small

1 1/2 Cups Bran Flakes Cereal

MORNING SNACK

1 Fruit & Nut Granola Bar

LUNCH

Chopped Greek Salad with Chicken

1 Whole-Wheat Bread

Watermelon-Blueberry Ice Pops

AFTERNOON SNACK

2 Cups Popcorn, air popped

DINNER

Mixed Lettuce Salad with Cucumber Herb Vinaigrette

South Pacific Shrimp

1/2 Cup Cooked Couscous

1 Peach, medium

day3

BREAKFAST

1 Whole-Wheat English Muffin

1 Cup Skim Milk

3/4 Cup Blueberries

1 Tablespoon Creamy Peanut Butter, unsalted

MORNING SNACK

1 Apple, small

LUNCH

1 Cup Tossed Salad Mix

1 Tablespoon Vinegar & Oil Salad Dressing

Green Eggs & Ham Frittata

1 Slice Reduced-Calorie Oatmeal Bran Bread

1/2 Cup Fresh Pineapple

AFTERNOON SNACK

6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

2 Tablespoons Low-Fat Granola Cereal with Fruit

DINNER

3/4 Cup Steamed Brussels Sprouts

3/4 Cup Cooked Quinoa

Honey-Soy Broiled Salmon

1 Nectarine, medium

day 4

BREAKFAST

1 Cup Skim Milk

2/3 Cup Hot Oatmeal

1 Ounce Dried Fruit

1 Tablespoon Walnuts

MORNING SNACK

2 Kiwis

LUNCH

1 Cup Tossed Salad Mix

Hungarian Beef Goulash

1 Tablespoon Vinegar & Oil Salad Dressing

Slow-Roasted Cherry Tomato Bruschetta

1 Cup Honeydew Melon

AFTERNOON SNACK

1 Cup Blackberries

1 Cup Skim Milk

DINNER

2/3 Cup Cooked Brown Rice

Chicken with Green Olives & Prunes

1/2 Cup Steamed Summer Squash

1/2 Cup Mango

day 5

BREAKFAST

1 Scrambled Eggs

1 Slice Reduced-Calorie Oatmeal Bran Bread

1 Cup Grapefruit

1 Cup Skim Milk

MORNING SNACK

1 Banana, small

LUNCH

1 Cup Skim Milk

1 Cup Tossed Salad Mix

1 Tablespoon Vinegar & Oil Salad Dressing

Sweet Potato-Turkey Hash

AFTERNOON SNACK

6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

2 Tablespoons Alpen Cereal

DINNER

2/3 Cup Cooked Quinoa

Apple-&-Fennel Roasted Pork Tenderloin

3/4 Cup Cooked Carrots, Sliced

1 Cup Strawberries

day 6

BREAKFAST

1 Cup Skim Milk

1 Whole-Wheat English Muffin

1 Tablespoon Creamy Peanut Butter

1 Tablespoon Sugar-Free Jam

MORNING SNACK

1 Orange, medium

LUNCH

Sweet & Sour Beef-Cabbage Soup

1 Cup Skim Milk

1 Whole-Wheat Pita Bread, small

1 Cup Watermelon

AFTERNOON SNACK

8 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

DINNER

Roast Salmon with Salsa

1/2 Cup Cooked Brown Rice

1 Cup Steamed Cauliflower

1 Cup Grapes

day 7 

BREAKFAST

1 Cup Skim Milk

1 Plum

Quick Breakfast Taco

MORNING SNACK

Cherries with Ricotta & Toasted Almonds

LUNCH

1 Veggie Burger

1 Whole-Wheat Roll

1 Cup Prepared Coleslaw

1 Apricot

AFTERNOON SNACK

6 Ounces Carrot Sticks

1/4 Cup Salsa

DINNER

1 Cup Skim Milk

1 Cup Tossed Salad Mix

1 Tablespoon Vinegar & Oil Salad Dressing

Chipotle-&-Orange Grilled Chicken

1/2 Cup Cooked Brown Rice

1 Peach, medium

source:http://www.eatingwell.com/

1400 calorie Diabetic Meal Plan -Saturday

6th day of your 7-day diabetic diet plan which incorporates 1400 calories and you are still motivated. You are definitely a star! Celebrate with some roasted Salmon with Salsa tonight for dinner.

*This plan is ideal for women wishing to maintain weight and men trying to shed some pounds.  You can change some of the foods as per your choice but they should be of the same nature as mentioned in this plan



Breakfast
    1 Cup Skim Milk
    1 Whole-Wheat English Muffin
    1 Tablespoon Creamy Peanut Butter
    1 Tablespoon Sugar-Free Jam
Morning Snack
    1 Orange, medium

Lunch
    Sweet & Sour Beef-Cabbage Soup
    1 Cup Skim Milk
    1 Whole-Wheat Pita Bread, small
    1 Cup Watermelon
Afternoon Snack
    8 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Dinner
    Roast Salmon with Salsa
    1/2 Cup Cooked Brown Rice
    1 Cup Steamed Cauliflower
    1 Cup Grapes
*1400 Calorie Diabetic Diet plan has been designed by Eating Well’s Nutrition & Culinary experts*
source:http://www.natural-health-news.com/

100 Calorie Cinnamon Pancakes

These are easy pancakes to whip up- you probably have most of the ingredients!

Ingredients

• 1-1/4 cup Whole Wheat Flour
• 1 tsp Baking Soda
• 2 Tbsp Splenda No Calorie Sweetener
• 1 cup Skim Milk
• 1/2 cup Eggbeaters
• 1 Tbsp Vanilla extract
• 2 Tbsp Cinnamon

Directions

1. Mix flour, baking soda, and splenda in bowl. Mix milk, eggs, and vanilla in another bowl. Beat into dry mix roughly, so as to add more air to mix. Stir in cinnamon last. Serving size is 1/3 cup mix. Use PAM on skillet when cooking and sweeten with sugar free syrup and/or fruit!
   
   
2. Serving size is one pancake.

Nutritional Facts

Servings   

8

Calories

93

Total Fat

0 g

Cholesterol

1 mg

Sodium

210 mg

Total Carbs

18 g

Dietary Fiber

3 g

Protein

5 g

1800 Calorie Diabetic Diet Plan – Monday

1800 Calorie Diabetic Diet Plan is a little heavy and is normally considered ideal for men maintaining or women who are planning to put on some weight. This plan is designed in such a way that you can enjoy your favorite foods even if you are diabetic and a weight watcher.

Here is what you will eat on Mondays if you begin your plan on first day of the week.

Breakfast

 1 Cup 1% Milk

 1 Orange, medium

 1 1/4 Cups Cheerios Cereal

Morning Snack

 1 1/2 Cups Cantaloupe Melon

 1 Ounce Walnuts

Lunch

 Lemony Lentil Salad with Salmon

 1 Whole-Wheat Pita Bread, small

 1 Cup 1% Milk

 1 Fudgsicle, no sugar added

Afternoon Snack

 2 Tablespoons Prepared Hummus

 4 Ounces Carrot Sticks

Dinner

 3/4 Cup Cooked Brown Rice

 1 Cup Steamed Spinach

 Chili-Rubbed Steaks & Pan Salsa

 Zucchini-Walnut Loaf

*1800 Calorie Diabetic Diet plan has been designed by Eating Well’s Nutrition & Culinary experts*

source:http://www.natural-health-news.com/

1600 Calorie Diabetic Diet Plan- Tuesday

1600 Calorie Diabetic Diet plan has been designed to keep the blood sugar in control. Each meal in this plan has been designed carefully to keep your blood sugar in check.

Breakfast
 1 Cup Skim Milk
 1 Banana, small
 1 1/2 Cups Bran Flakes Cereal
Morning Snack
 1 Fruit & Nut Granola Bar
1600 Calorie Diabetic Diet Plan- Tuesday

Lunch

 Chopped Greek Salad with Chicken
 1 Whole-Wheat Bread
 Vanilla-Orange Freezer Pops
Afternoon Snack
 1 Ounce Almonds, salted



Dinner

 Mixed Lettuce Salad with Cucumber Herb Vinaigrette
 South Pacific Shrimp
 1 Whole-Wheat Roll
 1/2 Cup Cooked Couscous
 1 Peach, medium
*1600 Calorie Diabetic Diet plan has been designed by Eating Well’s Nutrition & Culinary experts*

Green Smoothie, Oats and Egg Whites for diabetic breakfast

This recipe makes a vivid green, fragrant beverage. By whirling the whole vegetables and fruits into a smoothie rather than juice, you’re still getting the full nutritional benefit of each, including all of the fiber. Prep Time: 10 minutes Cook Time: 5 minutes (for brewing tea)

Nutrition Facts

Serving Size: 1 1/4 cups

Calories :            80
Carbohydrate:   19 g
Protein                2 g
Fat                      0.5 g
Saturated Fat      0 g
Sugars              15 g
Dietary Fiber     2 g
Cholesterol        0 mg
Sodium            15 mg
Potassium     370 mg

Ingredients

1 1/4 cups frozen mango cubes

1 cup chopped unpeeled English cucumber

1 cup packed fresh baby spinach or chopped chard

3/4 cup unsweetened jasmine green tea (made with 1 tea bag) or filtered water, chilled

2 Tbsp packed fresh mint leaves

Juice of 1/2 small lemon (1 Tbsp)

2 tsp fresh lime juice

1 tsp grated fresh gingerroot 

Instructions

Purée all ingredients in a blender until smooth. 

Pour into 2 large beverage glasses and enjoy.

Choices: 1 Fruit, 1 Nonstarchy Vegetable 

source:http://www.diabetes.org

Baked Tilapia with Spicy Tomato-Pineapple Relish

You can make this recipe with tilapia or any other mild white, flaky fish like cod or haddock. I top the fillets with a super-simple pineapple relish that has just three ingredients—and the entire dish is ready to serve in about 20 minutes.

PREP TIME:5 mins

TOTAL TIME:20 mins

This recipe makes 4 Servings

INGREDIENTS:



4 six-ounce tilapia fillets
1/4 teaspoon Kosher salt
1/2 cup crushed pineapple canned in 100% juice, well-drained
1 plum tomato, diced
1 teaspoon chili paste, such as sriracha (or more to taste)

PREPARATION:

Preheat the oven to 375°F. Line a baking sheet with aluminum foil, and coat the foil with oil spray.
Place the tilapia fillets on the prepared baking sheet and season them with the salt.
In a small bowl, combine the pineapple, tomato, and chili paste. Divide the topping evenly among the tilapia fillets.
Bake for 12 to 15 minutes, or until the tilapia flakes easily with a fork.
source:http://www.joybauer.com/

1600 Calorie Diabetic Diet Plan – Sunday

1600 Calorie Diabetic Diet plan has been designed to keep the blood sugar in control. Each meal in this plan has been designed carefully to keep your blood sugar in check.

Breakfast

• 1 Cup Skim Milk

• 1 Plum

• Quick Breakfast Taco

Morning Snack

• 2 Whole-Grain Rice Cake

• 1 Hard Boiled Egg

1600 Calorie Diabetic Diet Plan - Sunday

Lunch

• 1 Veggie Burger

• 1 Whole-Wheat Roll

• 1 Cup Prepared Coleslaw

• 1 Apricot

Afternoon Snack

• 6 Ounces Carrot Sticks

• French Onion Dip

Dinner

• 1 Cup Skim Milk

• 1 Peach, medium

• 1 Cup Tossed Salad Mix

• 1 Tablespoon Vinegar & Oil Salad Dressing

• Roasted Halibut with Banana-Orange Relish

• 2/3 Cup Cooked Brown Rice

*1600 Calorie Diabetic Diet plan has been designed by Eating Well’s Nutrition & Culinary experts*

source:http://www.natural-health-news.com/

7 Day Diabetes 1200 calorie menu

day 1
BREAKFAST
1 Cup Skim Milk
1 Orange, medium
1 Cup Cheerios Cereal
MORNING SNACK
1 Cup Cantaloupe Melon
LUNCH
Grilled Shrimp Skewers over White Bean Salad
1 Whole-Wheat Pita Bread, small


1 Cup Skim Milk
1 Fudgsicle, no sugar added
AFTERNOON SNACK
2 Tablespoons Prepared Hummus
3 Ounces Celery Sticks
DINNER
1/2 Cup Cooked Brown Rice
North African Spiced Carrots
Tomato-Herb Marinated Flank Steak
1/2 Banana, small

 day 2

BREAKFAST
1 Cup Skim Milk
1/2 Banana, small
1 Cup Bran Flakes Cereal
MORNING SNACK
1 Fruit & Nut Granola Bar
LUNCH
Chopped Greek Salad with Chicken
1 Whole-Wheat Bread
Vanilla-Orange Freezer Pops
AFTERNOON SNACK
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
DINNER
1 Cup Steamed Brussels Sprouts
Grilled Shrimp Remoulade
1/2 Cup Cooked Cou

day 3

BREAKFAST
1 Whole-Wheat English Muffin
1 Cup Skim Milk
1/2 Cup Blueberries
1 Teaspoon Fat Free Cream Cheese
MORNING SNACK
1 Apple, small
LUNCH
1 Cup Tossed Salad Mix
1 Tablespoon Fat Free Blue Cheese Salad Dressing
Hungarian Beef Goulash
1/2 Cup Fresh Pineapple
1 Slice Reduced-Calorie Oatmeal Bran Bread
AFTERNOON SNACK
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
DINNER
Asian Green Bean Stir-Fry
1 Cup Skim Milk
Five-Spice Tilapia
1/2 Cup Cooked Quinoa
1 Nectarine, medium

day 4

BREAKFAST
1 Cup Skim Milk
1/2 Cup Hot Oatmeal
1 Ounce Dried Fruit
1 Tablespoon Walnuts
MORNING SNACK
1 Kiwi
LUNCH
1 Cup Tossed Salad Mix
Manhattan Crab Chowder
1 Tablespoon Low Calorie Caesar Salad Dressing
1 Slice Reduced-Calorie Oatmeal Bran Bread
1 Cup Honeydew Melon
AFTERNOON SNACK
1 Cup Blackberries
1 Cup Skim Milk
DINNER
1/2 Cup Cooked Brown Rice
Maple-Glazed Chicken Breasts
1/2 Cup Steamed Summer Squash

1/2 Cup Mango

day 5

BREAKFAST
1 Scrambled Eggs
2 Slices Reduced-Calorie Oatmeal Bran Bread
1/2 Cup Grapefruit
1 Cup Skim Milk
MORNING SNACK
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
LUNCH
1 Cup Tossed Salad Mix
1 Tablespoon Fat Free French Salad Dressing
Cheese-&-Spinach-Stuffed Portobellos
1/2 Cup Unsweetened Applesauce
AFTERNOON SNACK
1/2 Plain Bagel
2 Tablespoons Prepared Hummus
DINNER
1/2 Cup Cooked Quinoa
Roasted Baby Bok Choy
1 Cup Strawberries
Maple-Chili Glazed Pork Medallions

day 6

BREAKFAST
1 Cup Skim Milk
1 Whole-Wheat English Muffin
1 Teaspoon Creamy Peanut Butter
1 Tablespoon Sugar-Free Jam
MORNING SNACK
1 Orange, medium
LUNCH
Chicken Mulligatawny
1 Cup Skim Milk
1 Whole-Wheat Pita Bread, small
1 Cup Watermelon
AFTERNOON SNACK
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
DINNER
Singapore Chile Crab with Spinach
1/2 Cup Cooked Brown Rice
Rainbow Pepper Saute
1 Cup Cantaloupe Melon

day7 

BREAKFAST
1 Cup Skim Milk
1 Plum
Quick Breakfast Taco
MORNING SNACK
1 Apple, small
LUNCH
1 Veggie Burger
1 Whole-Wheat Roll
Bok Choy-Apple Slaw
1 Apricot
AFTERNOON SNACK
3 Ounces Carrot Sticks
1/4 Cup Salsa
DINNER
1 Cup Skim Milk
1 Cup Tossed Salad Mix
1 Tablespoon Low Calorie Caesar Salad Dressing
Turkish Chicken Thighs
1/2 Cup Cooked Brown Rice
1 Peach, medium
source:http://www.eatingwell.com/