Here is a sample day of ideas for meals and snacks that are great for starting your prevent diabetes power eating!
Breakfast: Oatmeal (not instant) 1 cup cooked, low fat milk 1/2 cup, 2 tablespoons brown sugar. This breakfast is about 300 calories. Add a serving of fresh fruit for a 400 calorie meal. You get fiber and great nutrients in the milk and fruit. Add unsweetened coffee or tea if desired.
Lunch: Tuna 3oz in a large whole grain pita pocket with 2 slices avocado or 2 tablespoons avocado dip or 2 tablespoons Light Miracle Whip. Add lettuce, sprouts, shredded carrots or other veggies you like. Drink water. This lunch is about 325 calories and provides omega-3, fiber, healthy fats and more veggie nutrition!
Dinner: Large salad 4 cups (with assorted veggies). Add 2 oz lean meat or 1 hard boiled egg, 3 tablespoons croutons, 2 tablespoons preferably olive oil based salad dressing, 1 tablespoon sunflower seeds, and 8oz low fat milk. This meal will provide about 500 calories.
Add snacks as needed for hunger. Choose from fruit or veggies if you want more food for low calories. For a salty snack find a small pack of almonds for 100-200 calories. Yogurts are around 100 calories for the 4-6oz servings. If you're having a chocolate craving 2 pieces dark chocolate will be about 100 calories also. You really can have any snack you choose but if you are trying to lose weight stick with the 100-200 calorie limit!
This prevent diabetes power meal plan will give you fiber, healthy fats and controlled calories for weight loss. It's just one day and most of us don't do this well with our eating every day but prevention power eating day like this can get us off to a good start or at least make us feel like we had a good day.
For help setting up more meal plans personalized just for you, send an email to karen@dietmn.com and let me know what you are looking for! If there are other types of meals you would like to see put on this blog site let me know your comments.
Great meal plan!
High fiber foods, like Miracle Muffins
http://www.miraclemuffins.com
are a great way to help manage diabetes, lower cholesterol and aid with weight loss!
Posted by: Ramsey | June 10, 2008 at 05:11 PM