20 breakfast, lunch & dinner diabetes friendly recipes

20 Breakfast, Lunch & Dinner Diabetes Friendly Recipes

No food is off-limits when you have diabetes. The key is to watch

portions, balance what you eat, and have about the same number

of carbohydrates in each meal.

These four tips can help you get started, along with recipe ideas

for breakfast, lunch, and dinner.

1. Test your blood sugar levels to learn how different foodsaffect them.

2. Stick to a certain number of carbohydrate grams per meal.Usually this is about 45-75 grams three times a day.

3. Balance carbs with fiber and protein in each meal. This iseasy if you use the plate method. Make half of your plate

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vegetables, a quarter of your plate a carb like brown rice,black beans, or whole-wheat pasta, and the other quarter ofyour plate a healthy protein like chicken breast, fish, leanmeat, or tofu. Add a small piece of fruit and some low-fat orfat-free milk or yogurt, depending on your carb target for thatmeal.

4. Eat smart fats such as those in nuts, avocado, fish, olives,and other plants. Avoid saturated fats from meat, butter,cheese, and other dairy foods. Note: Coconut, although aplant, has saturated fat.

If any of the recipes below has fewer carbs than what your doctor

or health care team has recommended per meal, round out the

meal with more carbs. This could include nonfat yogurt or milk,

fruits and vegetables, or a small piece of whole-grain bread.

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Breakfast IdeasBreakfast Wrap

Scramble 1 egg and 2 egg whites (or 1/4 cup egg substitute) in a

small non-stick frying pan coated with cooking spray. On a

microwave-safe plate, spread the cooked eggs down the center of



a multigrain or low-carb flour tortilla. Top with desired garnishes,

such as 1/4 cup chopped tomato, chopped green onion, 1/4

avocado, or 1/8 cup shredded reduced-fat cheese. Microwave on

high for about 20 seconds to soften the tortilla and warm up the

filling. Wrap up and enjoy.

Estimated: Carbohydrates 30 grams, protein 18 grams, fiber 6

grams.

High-Protein Berry Yogurt Bowl

Put 1 cup plain, nonfat Greek yogurt in a cereal bowl. Stir in 1

teaspoon honey and a sprinkle of ground cinnamon, if desired.

Top with 1/2 cup frozen or fresh berries and 1/2 cup whole-grain

breakfast cereal of your choice. (Choose a cereal with about 15

grams of carbohydrates and at least 5 grams of fiber per 1/2 cup).


grams.

PB&J English Muffin

Toast a whole wheat English muffin and spread 1 tablespoon

natural-style peanut butter on one half and 1 tablespoon

less-sugar jam on the other half. Enjoy with a whole piece of fruit,

such as an orange or banana. Estimated: Carbohydrates 47

grams, protein 10 grams, fiber 7 grams.

Gourmet Cereal Bowl

In a big bowl, put in 1 cup of your favorite whole-grain cereal with

about 30 grams of carbohydrates and at least 5 grams of fiber.

Top with 1/2 cup fresh or frozen berries or banana slices and 1/8

cup toasted nuts (almonds, walnuts, or pecans). Drizzle 3/4 cup

nonfat milk or soy milk and stir.


grams.

French Toast That’s Ready When You Are

French toast freezes well, so make a little extra on weekends to

freeze. Then microwave it for a special weekday breakfast. For

one serving, blend together 1 large egg, 1 egg white or 2

tablespoons egg substitute, 1/4 cup nonfat milk or fat-free

half-and-half, 1/2 teaspoon vanilla extract, and 1/4 teaspoon

ground cinnamon. Soak about 3 small or 2 large slices of whole

wheat bread in the egg mixture. Then lightly brown in a non-stick

frying pan coated with cooking spray. Top with 1/2 cup fresh or

frozen berries or other fruit.


grams.

Lunch IdeasEasy Tuna Lunch Salad

Mix one 6-ounce can water-packed tuna (drained) with 3

tablespoons light Italian vinaigrette salad dressing. Then add 1/2

cup grape tomatoes or coarsely chopped tomatoes and 1/8 cup

nuts or sliced olives. Serve on 2 cups of firmly packed spinach

leaves. Enjoy with an ounce of whole-grain crackers.


grams.

Grilled Tomato and Cheese Sandwich With Soup

Heat a non-stick frying pan coated with cooking spray over

medium heat. Add a slice of whole wheat bread and top with 1 1/2

ounces reduced-fat cheese and 3 slices vine-ripened garden

tomatoes. Lay a second piece of whole wheat bread on top and

coat the top with canola cooking spray. When the underside is

golden, flip the sandwich over and lightly brown the other side.

Serve with a broth or tomato-based soup with about 10 grams of

carbohydrates per 1-cup serving. Estimated: Carbohydrates 60

grams, protein 27 grams, fiber 8 grams.

3-Minute Bean and Cheese Burrito

Put a multigrain or low-carb flour tortilla on a paper towel.

Microwave on high for about 30 seconds, or until soft. Sprinkle 1/3

cup shredded, reduced-fat Monterey Jack or cheddar cheese on

the top of the tortilla. Evenly spoon 1/2 cup no-fat canned refried

beans (or other beans) in the center, along with 1 tablespoon

fat-free sour cream, 1 tablespoon salsa, and some chopped green

onion or tomato (as desired). Roll up into a burrito and microwave

until hot throughout.


grams.

Lunchtime Pasta Salad

Leftover multigrain pasta from today’s dinner can become

tomorrow’s lunch! Toss 1 cup cooked pasta with 1 cup cooked

green or cruciferous vegetables of your choice (like broccoli, kale,

or cabbage). Add 1 ounce cubed or shredded part-skim

mozzarella or 1/2 cup leftover grilled seafood, chicken, or lean

beef, plus chopped green onions, tomatoes, and sliced olives (if

desired). Sprinkle 1 tablespoon toasted pine nuts or walnuts.

Drizzle on about 2 tablespoons light vinaigrette and toss. This

keeps well if you're bringing it to work. Store in the refrigerator.


grams.

Turkey Avocado Wrap

Top a multigrain or low-carb tortilla, flatbread, or naan bread with

1 tablespoon basil, sun-dried tomato pesto, or olive tapenade

(available in jars). Top with a few slices of roasted turkey, 1 ounce

reduced-fat provolone (or similar cheese), about 4 avocado slices,

a few spinach leaves, and some tomato slices, if desired. Roll up

and wrap in foil or plastic wrap. Chill until ready to eat.


grams.

Dinner IdeasVegetarian or Turkey Simple Salsa Chili

In a medium nonstick saucepan coated with 1 tablespoon

extra-virgin olive oil, brown 1/2 pound ground lean turkey or 1

pound sliced mushrooms with 1/2 chopped onion and 1 teaspoon

minced garlic. Add 1 cup bottled marinara sauce, 1 cup prepared

or bottled salsa, 1 15-ounce can black or kidney beans (drained),

plus chili powder, oregano, and ground cumin to taste, if desired.

Cover and bring to a boil. Lower the heat and simmer for 20

minutes. Makes 3 servings. Serve with a cup of fruit salad.


grams.

Fruit & Walnut Chicken Dinner Salad

Cut a leftover grilled boneless, skinless chicken breast into slices

(or use store-bought pre-sliced seasoned chicken breast) and

toss with 3 or 4 cups dark green lettuce, 1 cup fresh or frozen

berries or a sliced pear or apple, 1/4 cup toasted walnuts or

pecans, 2 tablespoons blue cheese, and 2 tablespoons light

balsamic or raspberry vinaigrette.


grams.

Teriyaki Salmon Dinner (substitute another fish or skinless

chicken if desired)

Cook steamed brown rice (available in the frozen food section in

some grocery stores). While it cooks, heat the broiler of your oven

or toaster-oven. Line a pie plate with foil and place salmon fillets

on top. Drizzle each fillet with 2 teaspoons bottled teriyaki sauce.

Broil about 6 inches from the broiler for about 4 minutes. Flip the

fish, spread 1 tablespoon teriyaki sauce on top of each piece, and

broil until the fish is cooked through. Serve with 3/4 cup steamed

brown rice and 1 cup steamed green or cruciferous vegetables

per serving.


grams.

Mushroom Spaghetti Dinner

Boil whole-grain spaghetti according to package directions. While

it cooks, sauté 1 cup sliced mushrooms (any type) and 1 1/2

teaspoons olive oil per person in a medium non-stick saucepan.

Pour in 3/4 cup marinara sauce per person, cover, and bring to a

boil. Reduce heat to a simmer and cook for 10 minutes. Serve

about 1 cup of the mushroom marinara with 3/4 cup cooked

pasta. Serve with a garden salad: Toss 2 cups spinach or romaine

lettuce, 1/4 cup kidney or garbanzo beans, a few olives, and

assorted vegetables such as sliced cucumber and carrot with a

tablespoon or two of light vinaigrette.


grams.



These healthy, balanced meal ideas are safe for people with

type 2 diabetes and tasty enough for the whole family to

enjoy.






Dinnertime is different when you’re living with type 2 diabetes.

Specifically, strategies like portion control and carbohydrate

counting are crucial to keep in mind to manage weight and lower

your A1C — your average blood sugar level over two to three

months. Also worth considering is nutrition, which everyone can

benefit from.

“My general recommendation is to aim for a balance of nutrients

at meals,” says Amy Kimberlain, RD, a certified diabetes care and

education specialist (CDCES) and spokesperson for Academy of

Nutrition and Dietetics in Miami. She suggests making carbs a

quarter of your plate, lean protein another quarter, and nonstarchy

veggies the last half. “Having a balanced plate not only helps in

the management of one’s blood sugar levels, but also helps to

keep you fuller longer,” Kimberlain notes.

But that doesn’t mean you have to sacrifice flavor. When you

have a family to feed, you won’t want to.

These 15 diabetes-friendly recipes are balanced and tasty

enough for anyone — regardless of whether they have diabetes

— to enjoy.









Mediterranean Low-Carb Broccoli SaladThis salad recipe is loaded with nonstarchy vegetables, including

broccoli, artichoke hearts, sun-dried tomatoes, and onions. These

foods are high in fiber, which will help you feel full longer, says

Brittany Poulson, RD, CDCES, and author of Healthy Family

Cookbook, who is based in Grantsville, Utah. “Healthy fats are

included from olives and olive oil, making this a heart-smart

choice, as well,” she says. Olives and olive oil are a rich source of

monounsaturated fat, which helps lower your risk of heart

disease, notes the American Heart Association (AHA). As

diabetes doubles your risk of heart disease, according to the

Centers for Disease Control and Prevention (CDC), it’s important

to prioritize monounsaturated fats in your diabetes diet.

Plus, this salad’s creamy dressing uses protein-packed Greek

yogurt (25.2 grams per cup) instead of high-fat mayonnaise (10.3

grams of fat; 1.6 grams from saturated fat per tablespoon).



















One serving of this recipe (⅛ of the total) from the blog Food Faith

Fitness provides 182 calories, 14.7 grams (g) of carbs, 5.9 g of

protein, 12.4 g of fat, and 3.6 g of fiber.

Ingredients

FOR THE SALAD:

● 5 Cups Broccoli,, cut into small florets (380g)● 1/2 Cup Artichoke hearts marinated in olive oil,, sliced● 1/2 Cup Sun-dried tomatoes in olive oil, , roughly chopped (75g) (oil

squeezed out)● 1/2 Cup Pitted Kalamata olives,, halved● 1/3 Cup Red onion,, diced● 1/4 Cup Roasted salted sunflower seeds

FOR THE DRESSING:

● 2 Cups Plain, non-fat Greek yogurt● Zest and juice of 1 large lemon● 4 1/2 tsp Monkfruit, (or granulated sweetener of choice)

● 1 3/4 tsp Dried oregano● 1 1/2 tsp Fresh garlic,, minced● 1 1/2 tsp Dried ground basil● 1 1/2 tsp Dried ground thyme● 1 tsp Sea salt● Pepper● 2 Tbsp Oil from the jar of sun-dried tomatoes



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Chicken Veggie Stir-FryStir-fries make it easy to score a healthy diabetes dinner. And this

recipe features plenty of diabetes-friendly veggies, including

carrots, broccoli, zucchini, and green onions. It also features

chicken as a lean protein choice, Poulson says. The American

Diabetes Association (ADA) suggests choosing chicken without

the skin to cut back on saturated fat and cholesterol.

And instead of salt, this chicken and veggie dish from Liz’s

Healthy Table borrows tons of flavor from garlic, jalapeño, fresh

ginger, lime, and reduced-sodium soy sauce. Too much sodium,

which is in salt, can raise blood pressure levels, increasing heart

disease risk, as the U.S. Food and Drug Administration notes.

One serving of this meal (¼ of the total recipe) packs 220

calories, 11 g of carbs, 26 g of protein, 3 g of sugar, 3 g of fiber, 9

g of fat (1.5 g saturated fat), and 380 milligrams (mg) of sodium.









If you want to add more carbs, be sure to serve this recipe over

brown rice instead of white rice so you can get whole grains.

Whole grains will help keep blood sugar spikes at bay, Poulson

explains. A ½-cup of brown rice will add 150 calories and 33 g of

carbs to the recipe, according to estimates from the U.S.

Department of Agriculture (USDA).

Ingredients

● 2 tablespoons reduced-sodium soy sauce, divided

● 1 tablespoon minced fresh ginger

● Juice of 1 lime, divided

● 2 teaspoons sesame oil, divided

● 1 pound skinless, boneless chicken breast, cut into bite-size pieces

● 1 tablespoon expeller pressed canola oil

● 2 carrots, cut into very thin rounds (about 1 cup)

● 2 cups bite-size broccoli florets (from 1 small bunch)

● 1 medium zucchini, cut in half lengthwise and then cut into ¼-inch-thick half moons (about 2

cups)

● 4 garlic cloves, minced

● 2 green onions cut into ¼-inch pieces (white and green parts)

● 1 jalapeño pepper, seeded and minced

● ¼ cup sliced fresh basil

● ¼ cup chopped fresh cilantro

● Brown rice, optional

Ground Turkey Sweet Potato Skillet



For a gluten-free, single-pan meal, try this diabetes-friendly recipe

from blog Primavera Kitchen. You may think potatoes of any kind

are off-limits when managing diabetes, but not so fast. “Sweet

potato is still packed with fiber and other good-for-you nutrients,

such as vitamin A,” Poulson says. Fiber slows digestion, which

can help keep blood sugar levels steady, per the Mayo Clinic. Just

enjoy these starchier root veggies in moderation.

In the case of this meal, swapping beef for extra-lean ground

turkey is also beneficial, as it makes for a dish with lower fat

content than traditional skillet recipes — without sacrificing texture

and taste, Poulson notes.

A serving of this recipe (¼ of the total) provides 306 calories, 14 g

of fat (5 g saturated fat), 20 g of carbs, 3 g of fiber, 6 g of sugar,

and 31 g of protein.

Ingredients

Extra virgin olive oil — or neutral oil of your choice such as avocado

oil.

Free-range extra-lean ground turkey — you also can use grass-fed

ground beef or even ground chicken. Just keep in mind that chicken







might cook quicker so it might be drier. Add extra moisture like broth to

keep it moist.

Garlic clove — I prefer freshly minced garlic to pre-minced garlic.

Onions — you only need to dice half an onion.

Yellow pepper — or your choice of pepper. Red and orange peppers are

great too.

Sweet potato — be sure to dice it small enough that it’ll cook evenly.

Salt and freshly ground black pepper

Red chili flakes — optional for a bit of heat.

Shredded mozzarella cheese — If you’re doing Whole30 or following

Paleo diet, don’t add cheese. Feel free to change up the cheese! Make this

spicier with some Pepper Jack cheese, Habanero Cheddar Cheese, and

more!

Fresh parsley — for garnishing!

Vegetarian Lentil TacosThese meatless tacos from Cooking Classy combine several

healthy ingredients, including green lentils, vegetable broth, diced

tomatoes, green chiles, yellow onion, garlic, cilantro, lime, and a

variety of spices (cumin, chili powder, ancho chili powder, paprika,

cayenne pepper). Using pulses like lentils in place of traditional

taco starches like rice may slow digestion of sugar, ultimately

lowering blood sugar levels, according to a study published in



April 2018 in The Journal of Nutrition. And, “lentils add nutrients

such as protein, fiber, iron, and magnesium,” Poulson says.

One serving (1/9 of the total) offers 145 calories, 2 g of fat, 23 g of

carbs, 10 g of fiber, 2 g of sugar, and 8 g of protein. Poulson

recommends using corn tortillas, whole-wheat tortillas, or

wrapping your filling with a large lettuce leaf.

● Green lentils

● Vegetable broth (or chicken broth)

● Canned diced tomatoes with green chiles

● Olive oil

● Veggies – yellow onion, garlic, cilantro

● Spices – cumin, chili powder, ancho chili powder, paprika, cayenne pepper

(optional), salt and pepper

● Lime

● Tortillas and desired toppings, for serving

Healthy General Tso’s ChickenFor a healthier version of a popular Chinese takeout dish, try this

General Tso’s chicken recipe found on the Plated Cravings blog.

“This homemade version removes the breading and skips the

deep frying, both of which make it a healthier option for people

with type 2 diabetes,” Poulson says.




It starts with a lean protein source (boneless chicken breasts) and

marinades it in a very small amount of cornstarch, salt, and

pepper. It then adds a simple stir-fry made of peanut oil, dried

chiles, toasted sesame seeds, and chopped scallion. Peanut oil,

for one, is a good source of heart-healthy monounsaturated fats,

according to the ADA.

Finally, you’ll pour on a sauce made of ketchup, rice vinegar,

hoisin sauce, a touch of brown sugar, and soy sauce (look for

low-sodium versions of sauces and condiments, especially

considering the recipe includes 718 mg of sodium).

One-quarter of this recipe packs 207 calories, 10 g of carbs, 12 g

of protein, 12 g of fat (2 g of saturated fat), and 7 g of sugar. “To

keep the meal low-carb, serve with a side of sauteed or steamed

veggies instead of piling it on a bed of white rice,” Poulson says.

FOR THE MARINADE

2 tsp cornstarch

1/4 tsp salt

1/8 tsp ground white pepper

2 boneless chicken breasts, cut into thin, bite-size pieces

FOR THE SAUCE



1/4 cup tomato ketchup

2 Tbsp rice vinegar

4 tsp hoisin sauce

4 tsp brown sugar

4 tsp soy sauce

FOR THE STIR-FRY

2 Tbsp peanut oil

1 dried red chile, (optional)

1 tsp toasted sesame seeds

1 scallion, chopped

Banh Mi Chicken Burger Lettuce WrapsEnjoy the flavors of a banh mi sandwich without tons of

blood-sugar-spiking carbs and unhealthy saturated fats. These

burgers from Diabetic Foodie use lettuce wraps in place of bread,

and lean proteins like ground chicken or turkey in place of pork.

All those pickled cucumbers, radishes, and carrots also help

make this a great meal for people with type 2 diabetes: “I love that

this recipe piles the vegetables on top, hitting that goal of

increasing nonstarchy vegetables at meal time,” Poulson says.


Top the burgers with thinly sliced jalapeños and a small amount of

sriracha mayo (optional). Be sure to use low-sodium soy sauce to

whip up the burgers.

Each burger offers 242 calories, 11 g of fat (3 g saturated fat), 11

g of carbs, 2 g of fiber, 11 g of sugar, 23 g of protein, and 561 mg

of sodium.

⅓ cup rice vinegar

1 tablespoon sugar

1 teaspoon salt

½ English cucumber (cut into matchsticks)

2 medium carrots (cut into matchsticks)

½ Daikon radish (cut into matchsticks — optional)

1 pound ground chicken

1 scallion (thinly sliced)

1 teaspoon ginger (freshly grated)

½ teaspoon garlic (minced)

1 tablespoon soy sauce or tamari

juice from ½ of a lime

1 tablespoon light brown sugar

lettuce leaves

sriracha mayonnaise (optional)

thinly sliced jalapeños (optional)

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Thanks For Reading And Enjoy!




20 breakfast, lunch & dinner diabetes friendly recipes

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