½ cup (125 mL) melon (375 calories, 50 g carbohydrates, 5 g fibre, 45 g net carb) ![]() Serve on whole-wheat English muffin with 1 large fried egg, 4 slices turkey bacon, and ½ cup (125 mL) vegetables (lettuce and tomatoes) or other vegetables of your choice. Lunch: 1 serving of (1 fish fillet & ½ cup/125 mL mash) white fish with roast garlic & lentil mashand whole-wheat breadstick (8 inch/20 cm) (650 calories, 45 g carbohydrates, 11 g fibre, 34 g net carb)ĭinner: Half serving (1 patty) of falafel burgers with creamy sesame sauce. Serve on toasted whole-wheat hamburger bun topped with vegetables (lettuce, tomatoes) or other vegetables of your choice. Side garden salad and 1 tbsp (25 mL) light dressing (335 calories, 51 g carbohydrates, 8 g fibre, 43 g net carb) Day 5īreakfast: BELT (bacon, egg, lettuce and tomato) sandwich. (405 calories, 51 g carbohydrates, 8 g fibre, 43 g net carb) Day 4īreakfast: 1 large egg, scrambled with ½ cup (125 mL) vegetables (spinach, tomatoes, or other vegetable of your choice), 2 slices whole-grain or rye toast, 2 tsp (10 mL) soft margarine and 1 cup (250 mL) low-fat milk (500 calories, 42 g carbohydrates, 6 g fibre, 38 g net carb) Season with salt and black pepper, lemon and garlic to taste. Lunch: 1 serving (1 ½ cups/375 mL) of mediterranean roasted vegetables and chickpeasand 1 serving of chilled avocado and cucumber soup feta (530 calories, 53 g carbohydrates, 12 g fibre, 41 g net carb)ĭinner: 1 serving of shrimp linguine: 10 pieces of shrimp cooked in 1 tbsp (15 mL) olive oil with vegetables (onions, broccoli and bell peppers) or other vegetables of your choice, toss with 1 cup (250 mL) cooked al dente whole-wheat linguine noodles. ![]() (420 calories, 38 g carbohydrates, 6 g fibre, 32 g net carb) Day 3īreakfast: ½ cup (75 mL) steel-cut oats, uncooked, 1 medium-sized apple, ¼ cup (60 mL) walnuts or almonds, and dash of cinnamon (430 calories, 54 g carbohydrates, 11 g fibre, 43 g net carb) ![]() Serve on whole- wheat tortilla (8 inch/20 cm). Lunch: 1 serving of garden veggie buddha bowl with lentils and tahini sauce and 1 cup (250 mL) berries topped with ¼ cup (60 mL) plain 0% Greek yogurt (430 calories, 49 g carbohydrates, 11 g fibre, 38 g net carb)ĭinner: 1 serving of chicken gyros. Serve with ½ cup (125 mL) vegetables (tomato, cucumber, lettuce, red onion) and 2 tbsp (30 mL) crumbled feta. (520 calories, 55 g carbohydrates, 10 g fibre, 45 g net carb) Day 2īreakfast: 1 serving of shakshuka and 1 whole-wheat pita (8 inch/20 cm) (435 calories, 54 g carbohydrates, 9 g fibre, 45 g net carb) (345 calories, 41 g carbohydrates, 6 g fibre, 35 g net carb)ĭinner: 1 serving of Mediterranean salad tacos: ½ cup (125 mL) canned and drained chickpeas heated in 1 tbsp (15 mL) olive oil, serve on whole-wheat tortilla wrap (8 inch/20 cm) with ½ cup (125 mL) raw vegetables (arugula, tomatoes, cucumbers) or other vegetables of your choice. (75 g) salmon, baked with 1 cup (250 mL) dark leafy vegetables or other vegetables of your choice (cooked to your liking) season with salt, black pepper, lemon and garlic to taste and ½ cup (125 mL) cooked brown rice. ![]() Depending on your goals and lifestyle, your calories and carbohydrates may need to be higher adjust the number of snacks or portion sizes accordingly.īreakfast: ¾ cup (180 mL) plain 0% Greek yogurt topped with ½ cup (125 mL) berries and ¼ cup (60 mL) walnuts or almonds, 2 slices whole-grain or rye toast, 2 tsp (10 mL) soft margarine (495 calories, 46 g carbohydrates, 10 g fibre, 36 g net carb) The carbohydrates are balanced throughout each day, with each meal containing 30-45 grams of net carbohydrates and snacks containing around 15 grams of carbohydrates. It features diabetes-friendly foods, such as low-glycemic-index carbohydrates and complete protein, and healthy fats like olive oil. It’s based on the Mediterranean meal pattern which focuses on fruits and vegetables whole grains legumes and lean proteins such as fish. This healthy, 1,500-calorie 7-day diabetes meal plan is nutritionally balanced and delicious.
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