½ cup (125 mL) PC Blue Menu Soy Crunch Cereal (2 CHO)½ cup (125 mL) 1% milk (½ CHO)½ banana, sliced (½ CHO)2 pieces (40 g) light cheddar cheese Coffee/Tea

1 PC Blue Menu Whole Grain Multi-Grain English Muffi n (1½ CHO) with1/3/3/ tin PC Blue Menu Canned Turkey Breast Chunks 1 tbsp (15 mL) PC Blue Menu Light Mayonnaise-type Dressing ½ cup (125 mL) diced celery and½ cup (125 mL) diced green pepper 1 cup (250 mL) 1% milk (1 CHO)1 apple (1 CHO)

Snack17 PC Blue Menu Ancient Grains Crackers (2 CHO)¼ cup (50 mL) PC Mild White Corn Black Bean Salsa

For those living with diabetes, each of the meals and snacks have been designed to provide similar carbohydrate (CHO) choices – so you will fi nd that the meals and snacks can be easily exchanged. Meals should be accompanied by 8-10 cups (2-2.5 L) of water each day. Print the Substitution Pages along with Recipes.For those living with diabetes, each of the meals and snacks have been designed to provide similar carbohydrate (CHO) choices – so you will fi nd that the meals and snacks can be easily exchanged. Meals should be accompanied by 8-10 cups (2-2.5 L) of water each day. Print the Substitution Pages along with Recipes.For those living with diabetes, each of the meals and snacks have been designed to provide similar carbohydrate (CHO) choices – so you will fi nd that the meals

MONDAY Breakfast Lunch Supper

1 slice PC Blue Menu Whole Wheat Soy Loaf (1 CHO) with 2 tsp (10 mL) PC Blue Menu Almond Butter and 1 tbsp (15 mL) PC Blue Menu Twice the Fruit Spread 1 cup (250 mL) 1% milk (1 CHO)1 cup (250 mL) cubed cantaloupe (1 CHO) Coffee/Tea

1 tray (280 g) PC Blue Menu Rotini with Chicken Pesto (3 CHO)

1 cup (250 mL) salad greens with 1 cup (250 mL) chopped vegetables and 2 tbsp (25 mL) PC Blue Menu Fat Free Italian dressing1 medium kiwi fruit (½ CHO)

Snack2 PC Blue Menu Crunchy Oat Cookies

(1 CHO)1 container (100 g) PC Blue Menu Finesse Yogurt

(½ CHO)½ cup (125 mL) PC Blue Menu Cranberry Cocktail

(½ CHO)

1 serving Broiled Maple Salmon Fillets – Recipe (½ CHO)¾ cup (175 mL) cooked long grain white rice (2 ½ CHO)8 spears steamed asparagus 1 cup (250 mL) 1% milk (1 CHO)8 spears steamed asparagus 1 cup (250 mL) 1% milk (1 CHO)8 spears steamed asparagus

Snack1 PC Blue Menu Wild Blueberry 10-Grain Muffi n (2 ½ CHO) with 1 tsp (5 mL) PC Blue Menu Celeb Non-Hydrogenated Margarine

TUESDAY Breakfast Lunch Supper

Healthy Living Plan

1800 Calorie Menu Plan – Suitable for those living with Diabetes

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1 serving (225 g) PC Blue Menu Reduced Fat Shepherd’s Pie (2 CHO) 1 cup (250 mL) salad greens with 1 cup (250 mL) chopped green pepper, ½ cup (125 mL) cherry tomatoes and2 tbsp (25 mL) PC Blue Menu Fat Free Italian dressing 1 cup (250 mL) 1% milk (1 CHO)1 cup (250 mL) cubed cantaloupe (1 CHO)

Snack1 PC Blue Menu Cranberry Blueberry Fruit & Yogurt Bar (1 ½ CHO)1 container (100 g) PC Blue Menu Finesse Yogurt (½ CHO)½ cup (125 mL) PC Blue Menu Cranberry Cocktail (½ CHO)16 (10 g) almonds

www.pc.caSuitable for those living with Diabetes – Page 1 Rev. 09/07

1 pouch PC Blue Menu Instant Multigrain Oatmeal (2 CHO) made with ¾ cup (175 mL) 1% milk (½ CHO) and ½ cup (125 mL) blueberries (½ CHO)1 piece (30 g) light cheddar cheese Coffee/Tea

1 large (65 g) whole wheat tortilla (2 CHO) with 3 slices PC Blue Menu Reduced Sodium Stone Baked Ham 1 cup (250 mL) shredded lettuce½ cup (125 mL) sliced green pepper 1 tbsp (15 mL) PC Blue Menu Light Mayonnaise-Type Dressing1 container (100 g) PC Blue Menu Finesse Yogurt (½ CHO)1 pear (1 CHO)

Snack2 cups (500 mL) fruit salad – ½ cup (125 mL) each: strawberries, blueberries, cubed cantaloupe, raspberries (1 ½ CHO)½ cup (125 mL) PC Blue Menu Orange Delight Juice Beverage (½ CHO)

½ cup (125 mL) PC Blue Menu Low Fat Granola (2 CHO)½ cup (125 mL) 1% milk (½ CHO)1 cup (250 mL) strawberries (½ CHO)1 egg, boiled Coffee/Tea

1 tray (280 g) PC Blue Menu Sesame Ginger Chicken (1 CHO)½ slice PC Indian Naan Flatbread (2 CHO)1 cup (250 mL) 1% milk (1 CHO)

Snack2 PC Blue Menu Fat Free 60% Whole Wheat Fig Fruit Bars (2 CHO) Water

THURSDAY Breakfast Lunch Supper

FRIDAY Breakfast Lunch Supper

1 tray (290 g) PC Blue Menu Barley Risotto with Herbed Chicken (2 ½ CHO)1 cup (250 mL) salad greens with1 cup (250 mL) other vegetables,½ cup (125 mL) canned chickpeas (2 CHO) and1 tbsp (15 mL) PC Blue Menu Fat Free Italian Dressing 1 can (355 mL) PC Diet Pomegranate Sparkling Soda

Snack1 PC Blue Menu Raisin Bran Flax Muffi n (2 CHO) 1 tsp (5 mL) PC Blue Menu Celeb Non-Hydrogenated Margarine ½ cup (125 mL) 1% milk (½ CHO)

½ cup (125 mL) PC Blue Menu Low Fat Granola (2 CHO) with

1 cup (250 mL) strawberries (½ CHO) and 1 container (100 g) PC Blue Menu Finesse Yogurt

(½ CHO)2 pieces (40 g) light cheddar cheese

Coffee/Tea

1 tray (300 g) PC Blue Menu Linguine Shrimp Marinara (2 CHO)

1 cup (250 mL) raw veggies 1 cup (250 mL) 1% milk (1 CHO)1 apple (1 CHO)

Snack1 medium pear (1 CHO)10 (8 g) almonds

WEDNESDAY Breakfast Lunch Supper

1 serving Spinach and Chicken Supper Salad – Recipe (1 CHO)

1 slice PC Blue Menu Whole Wheat Soy Loaf (1 CHO) with

1 tsp (5 mL) PC Blue Menu Celeb Non-Hydrogenated Margarine

1 cup (250 mL) 1% milk (1 CHO)1 small orange (1 CHO)

Snack6 cups (1.5 L) PC Blue Menu Natural Microwave Popping

Corn (1 ½ CHO)1 cup (250 mL) PC Blue Menu Orange Delight Juice Beverage

(1 CHO)

www.pc.caSuitable for those living with Diabetes – Page 2 Rev. 09/07

1 serving Vegetarian Pizza – Recipe (2 CHO)1 cup (250 mL) 1% milk (1 CHO)1 small orange (1 CHO)

Snack17 PC Blue Menu Sea Salt Flax Tortilla Chips (1 ½ CHO)¾ cup (175 mL) PC Mild White Corn Black Bean Salsa (1 CHO)1 can (355 mL) PC Diet Pomegranate Sparkling Soda

1 PC Blue Menu Whole Grain Multi-Grain English Muffi n (1 ½ CHO), with 1 tbsp (15 mL) PC Blue Menu Almond Butter ½ apple, sliced (½ CHO)1 cup (250 mL) 1% milk (1 CHO) Coffee/Tea

1 serving Beefy Thai Stir Fry – Recipe (½ CHO) with 2/3 cup (150 mL) cooked long grain white rice (2 CHO)1 cup (250 mL) 1% milk (1 CHO)½ cup (125 mL) blueberries (½ CHO)

Snack1 serving (165 g) PC Blue Menu Apple Berry Crumble (2 ½ CHO) topped with2 tbsp (25 mL) sliced almonds

SATURDAY Breakfast Lunch Supper

www.pc.caSuitable for those living with Diabetes – Page 3 Rev. 09/07

Salad: (1 ½ CHO)2 cups (500 mL) salad greens with ½ tomato, sliced,½ cup (125 mL) sliced cucumber, ½ cup (125 mL) canned chickpeas,¼ cup (50 mL) crumbled light feta cheese,1 tbsp (15 mL) PC Blue Menu Light Caesar Dressing ½ slice PC Indian Naan Flatbread (2 CHO)1 container (100 g) PC Blue Menu Finesse Yogurt (½ CHO)

Snack14 PC Blue Menu Ancient Grains Crackers (1 ½ CHO)2 tbsp (25 mL) PC Blue Menu Twice the Fruit Spread (½ CHO)

1 serving Sunday Morning French Toast – Recipe (2 ½ CHO)

2 apricots (½ CHO) Coffee/Tea

SUNDAY Breakfast Lunch Supper 1 container (65 g) PC Blue Menu Instant Vegetarian Chili (2 ½ CHO)1 slice PC Blue Menu Whole Wheat Soy Loaf (1 CHO) with 1 tsp (5 mL) PC Blue Menu Celeb Non-Hydrogenated Margarine ½ cup (125 mL) 1% milk (½ CHO)1 cup (250 mL) baby carrots

Snack1 serving Fruit smoothie – Recipe (1 ½ CHO)5 PC Blue Menu Ancient Grains Snack Crackers (½ CHO)

Spaghetti and meatballs: (3 CHO)¾ cup (175 mL) cooked PC Blue Menu Whole Wheat Spaghetti, ½ cup (125 mL) PC Blue Menu Pasta Sauce, 1 cup (250 mL) diced mushrooms, and 6 PC Blue Menu Reduced Fat Italian Chicken Meatballs Water ½ cup (125 mL) canned peaches, in juice, drained (1 CHO)

Snack1 pouch PC Blue Menu Multigrain Instant Oatmeal (2 CHO) with¾ cup (175 mL) 1% milk ( 1⁄2 CHO) and 1 tbsp (15 mL) sliced almonds

The 1800 calorie level is recommended for most active women to maintain a healthy weight. For information on how you can benefi t from this meal planner or how to adapt it to meet your needs contact your Doctor or Registered Dietitian.

This PC Healthy Living Plan has been created using the principles outlined in Eating Well with Canada’s Food Guide, the National Cholesterol Education Program Adult Treatment Panel III (2001) and Program Adult Treatment Panel III (2001) and Program Adult Treatment Panel III Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and Management (Canadian Diabetes Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and Management (Canadian Diabetes Beyond the Basics: Meal Planning for Healthy Eating, Diabetes Prevention and ManagementAssociation, 2006). Please refer to the Canadian Diabetes Association website (www.diabetes.ca) for additional information on living with diabetes. If you have questions about our PC Blue Menu products call our customer service number 1-888-495-5111 or visit our website pc.ca/bluemenuinfopc.ca/bluemenuinfo.

PRODUCEFRUITS® Apples® Apricots® Bananas® Blueberries® Cantaloupe® Fresh or unsweetened frozen berries® Kiwi fruit® Oranges® Pears® Raspberries® StrawberriesVEGETABLES® Asparagus® Baby carrots® Baby spinach® Broccoli® Carrots ® Celery® Cherry tomatoes® Cucumber® Garlic® Ginger root® Green onions® Lettuce® Mushrooms® PC Organics Baby Romaine Salad® Plum tomatoes® Red onions® Salad greens ® Green peppers® Sweet red peppers® Tomatoes

® PC Blue Menu Soy Crunch Cereal® PC Blue Menu Twice the Fruit Jam-Type Spread, any fl avour ® PC Blue Menu Whole Wheat Spaghetti® PC Diet Pomegranate Sparkling Soda® PC Memories of Thailand Fiery Chili Pepper Sauce® PC Mild White Corn & Black Bean Salsa ® PC Thai Stir-Fry Seasoning Grinder® Sliced almonds® Whole natural almonds

® 4 fresh skinless salmon fi llet portions (about 1 lb/500 g)® PC Blue Menu Meatless Beef Strips® PC Blue Menu Reduced Sodium Stone Baked Ham

This grocery list includes ingredients for these Fast & Easy recipes: • Broiled Maple Salmon Fillets • Spinach and Chicken Supper Salad • “Beefy” Thai Stir-fry • Sunday Morning French Toast • Vegetarian Pizza • Fruit Smoothie

In a hurry? See Convenience Supper Substitutions page.

Looking for more variety? See our Instant Soup, Cereal, Juice and Beverage, Fruit and Vegetable, Snack and Single Serve Lunch Entrée Substitutions pages for product alternatives.

Always refer to product packaging for the most updated nutrition information.

Please note that not all products may be available at your store.

The following are trademarks of Loblaws Inc., or its affi liated companies: PC Script®The following are trademarks of Loblaws Inc., or its affi liated companies: PC Script®The following are trademarks of Loblaws Inc., or its affi liated companies: PC Script , President’s Choice®President’s Choice®President’s Choice , Memories of®, Memories of®, Memories of , Blue Menu™, Celeb™, Finesse™, Fibre First™, Fibre First™, Fibre First , Just Peanuts™, Appletreet™, Appletreet™, Appletreet , Just Apples™, Mini Chefs™, Funshines™, President’s Choice®Choice®Choice Organics® Organics® ™, 7 Reasons™, Ancient Grains™, Splendido™, Thindido™

www.pc.ca

FISH AND DELI

FROZEN

Suitable for those living with Diabetes – Page 4 Rev. 09/07

Healthy Living Plan� �

Week 1 grocery list –Suitable for those living with Diabetes

BAKERY® PC Blue Menu Raisin Bran Flax Muffi ns® PC Blue Menu Whole Grain Multi-Grain English Muffi ns® PC Blue Menu Whole Wheat Soy Loaf® PC Blue Menu Wild Blueberry 10-Grain Muffi ns® PC Indian Naan Flatbread® PC Splendido Thindido Flatbread® Whole wheat tortillas (large - 65 g each)

® 1% milk® Large eggs® Light Cheddar cheese® Light feta cheese® Part skim mozzarella cheese® PC Blue Menu Celeb Margarine® PC Blue Menu Finesse Yogurts (100 g size), any fl avour® PC Blue Menu Orange Delight Juice Beverage

DAIRY

® Calorie-reduced maple-fl avoured syrup® Canned chick peas® Canned peaches in juice® Cinnamon® Coffee/tea® Long grain white rice® PC 100% Pure Saffl ower Oil® PC Blue Menu Almond Butter® PC Blue Menu Ancient Grains Crackers® PC Blue Menu Canola Oil Cooking Spray® PC Blue Menu Cranberry Blueberry Fruit & Yogurt Bar® PC Blue Menu Cranberry Cocktail® PC Blue Menu Crunchy Oat Cookies® PC Blue Menu Fat Free 60% Whole Wheat Fig Fruit Bars ® PC Blue Menu Fat Free Italian Dressing® PC Blue Menu Light Caesar Dressing® PC Blue Menu Light Mayonnaise-Type Dressing® PC Blue Menu Light Ranch Dressing® PC Blue Menu Low Fat Granola Cereal, any fl avour® PC Blue Menu Low Fat Instant Vegetarian Chili ® PC Blue Menu Low Fat Pasta Sauce, any fl avour® PC Blue Menu Low Fat Tomato and Basil Pasta Sauce® PC Blue Menu Multigrain Instant Oatmeal, any fl avour® PC Blue Menu Natural Flavour Microwave Popping Corn® PC Blue Menu Sea Salt Flax Tortilla Chips® PC Blue Menu Seasoned Turkey Breast Chunks

GROCERY

® PC Blue Menu Apple Berry Crumble® PC Blue Menu Barley Risotto with Herbed Chicken (290 g)® PC Blue Menu Linguine Shrimp Marinara (300 g)® PC Blue Menu Reduced Fat Crunchy Chicken Breasts® PC Blue Menu Reduced Fat Italian Chicken Meatballs® PC Blue Menu Reduced Fat Shepherd’s Pie (900 g)® PC Blue Menu Rotini with Chicken Pesto (280 g)® PC Blue Menu Sesame Ginger Chicken (280 g)