Thinking of nutritious, delicious menu ideas is a very challenging task for people with diabetes, especially if advised to lose or maintain weight. Some of the most common meal plans include eating a lunch that is approximately 500 calories and 55-65 grams of carbohydrate. Topping it off, one should consider the following recommendations from the American Diabetes Association and the American Heart Association:

 

- Sodium: no more than 2,300 mg/day(American Diabetes Association)
- Fiber more than 25 grams per day (American Heart Association)
- Eat less than 7 percent of daily calories from saturated fat (American Diabetes Association)
- Eat less than 1 percent of calories from Trans-fat (American Diabetes Association)
- Eat less than 200mg of dietary cholesterol per day (American Diabetes Association)

Here at DiabetesCare.net, we want to help you with outstanding examples of lunches that can fit into these guidelines. If this meal plan is for you (be sure to ask your dietitian or physician for guidance), we hope you try and enjoy this week of tasty lunch menus we are providing below - in part - from our website’s Recipe Center. (Important: Each day menu below includes one serving of the “Features” item, plus the additional items.) Bon appetite!


Day 1 Menu (Features Warm Broccoli and Potato Salad)

1 serving Warm Broccoli and Potato Salad

1 small rye dinner roll
1 ½ cup watermelon balls
½ cup snap green beans (prepared from frozen and micro-waved)
2 oz. roasted chicken breast (no skin)
1 ½ tsp. regular tub margarine with added vitamin D

Nutritional info for the meal:
Calories: 484
Carbohydrates: 64g
Fiber: 8g
Saturated fat 2.6 grams (5 percent of calories)
Trans fat: 0.4g
Sodium: 294mg


Day 2 Menu (Features Mandarin Cottage Salad)

1 serving Mandarin Cottage Salad

1 small whole wheat pita bread (4-inch diameter)
Mixed Salad made with: 1 cup shredded romaine lettuce and 2 cups mixed raw vegetables (example: ½ cup carrots, ½ cup tomatoes, ½ cup water chestnuts and ½ cup broccoli), plus ½ cup mixed corn and peas (from frozen), 2 tsp. olive oil, 2 tbsp. red wine vinegar, 10 dry roasted without salt peanuts

Nutritional info for the meal:
Calories: 492
Carbohydrates: 65g
Fiber: 12g
Saturated fat: 2.2g (4 percent of calories)
Trans fat: 0
Sodium: 684mg


Day 3 Menu (Features Minted Tomato and Lentil Salad)

1 serving Minted Tomato and Lentil Salad
½ whole wheat English muffin
1 cup honeydew melon balls
5 raw cherries
1/2 cup steamed spinach (boiled drained no salt)
½ cup peeled and cubed jicama
1 ½ oz. reduced fat cheddar cheese
1 tsp. tub margarine (unsalted)

Nutritional info for the meal:
Calories: 498
Carbohydrates: 64g
Fiber: 15g
Saturated fat: 4.1g (7 percent of calories)
Trans fat: 0g
Sodium 690mg


Day 4 Menu (Features Tofu Soup with Rice)

1 serving Tofu Soup with Rice
6 oz. low-fat plain yogurt with ½ tsp dried Mint and ½ cup raw Cucumbers
1 fresh medium peach
Salad made with: 1 cup romaine lettuce, 1/4 cup canned low sodium beets, 1/4 cup chopped carrots, 2 tsp. olive oil, 2 tablespoons cider vinegar, 4 pecan halves

Nutritional info for the meal:
Calories: 511
Carbohydrates: 64 g
Fiber: 8.8g
Saturated fat: 4 g (7 percent calories)
Trans fat: 0
Sodium: 249mg


Day 5 Menu (Features Broiled Seafood Muffins)

2 servings Broiled Seafood Muffins
1/8 cup low-fat granola on top of 1 cup raspberries + ½ cup blueberries
4 oz. broccoli spears made from frozen (no added salt)
18 cashew nuts oil roasted without salt

Nutritional info for the meal:
Calories: 502
Carbohydrates: 65g
Fiber: 17g
Saturated fat: 3.7g (7 percent of calories)
Sodium: 440mg


Day 6 Menu (Features Red Kidney Bean Curry)

1 serving Red Kidney Bean Curry

½ cup baked sweet potato (no salt added)
¾ cup pineapple
½ cup carrots and 1 cup broccoli flowerets sautéed in 1 ½ tsp. olive oil
1.5 oz. Chinook salmon cooked with dry heat

Nutritional info for the meal:
Calories: 492
Carbohydrates: 66g
Fiber: 11.7g
Saturated fat: 2.4g (4 percent calories)
Trans fat: 0
Sodium: 524mg


Day 7 Menu (Features Beef Vegetable Soup)


1 serving Beef Vegetable Soup
2/3 cup plain cooked couscous (Sautee 2 tbsp. onions, ½ cup chopped celery, ¼ cup chopped carrots, ¼ large tomato (chopped) in 1 tsp. olive oil and add to couscous)
Fruit salad with 9 grapes, 2 apricots and 2 dried pecan halves no salt
1 medium slice 7 grain bread with 1 ½ tsp. lower fat margarine

Nutritional info for the meal:
Calories: 505
Carbohydrates: 62g
Fiber: 12g
Saturated fat: 2.7g (5 percent calories)
Trans fat: less than 1g
Sodium: 532mg