Make eating with diabetes easy with this 30-day diabetic meal plan. It's packed with carb-conscious dinners you'll love.
The Ultimate 30-Day Diabetic Meal Plan (with a Free PDF!)
Updated on Dec. 23, 2023
When you are a diabetic, the last thing you want to do is spend hours planning out your meal plans for the week. That’s why we did it for you here. None of these recipes are lacking in flavor, so you’ll never have to sacrifice taste for your health needs ever again.
From savory ground beef diabetic-friendly recipes to easy and healthy chicken recipes, these are the recipes you will keep going back to again and again. Don’t forget to check out our top ten diabetes-friendly recipes before you go.
1/30
Baked Chicken Chalupas
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
I wanted an easy alternative to deep-fried chalupas, so I bake them with filling on top. This recipe is also great for meal planning for loved ones who have diabetes and want something more diabetic-friendly. —Magdalena Flores, Abilene, Texas
Nutrition Facts:
1 chalupa: 206 calories, 6g fat (2g saturated fat), 45mg cholesterol, 400mg sodium, 17g carbohydrate (3g sugars, 3g fiber), 19g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1/2 fat.
Nutrition Facts
1 chalupa: 206 calories, 6g fat (2g saturated fat), 45mg cholesterol, 400mg sodium, 17g carbohydrate (3g sugars, 3g fiber), 19g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1/2 fat.
2/30
Ginger Halibut with Brussels Sprouts
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
I moved to the United States from Russia and love cooking Russian food for family and friends. Halibut with soy sauce, ginger and pepper is a favorite. —Margarita Parker, New Bern, North Carolina
Nutrition Facts:
1 fillet with brussels sprouts: 234 calories, 12g fat (2g saturated fat), 56mg cholesterol, 701mg sodium, 7g carbohydrate (2g sugars, 3g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 vegetable.
Nutrition Facts
1 fillet with Brussels sprouts: 234 calories, 12g fat (2g saturated fat), 56mg cholesterol, 701mg sodium, 7g carbohydrate (2g sugars, 3g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 vegetable.
3/30
Day 3: Chipotle Shredded Beef
Total Time
8 hours 25 min
Servings
10 servings
From the Recipe Creator:
This beef is delicious whether you serve it all rolled up in a tortilla, with corn salsa in a burrito, in a bun or over rice or mashed potatoes. So many options! It’s also perfect for leftovers and is a dream come true for people looking for a fun diabetes-friendly dinner. —Darcy Williams, Omaha, Nebraska
Nutrition Facts:
2/3 cup beef mixture with 1/2 cup cooked rice (calculated without optional ingredients): 345 calories, 13g fat (4g saturated fat), 74mg cholesterol, 194mg sodium, 31g carbohydrate (6g sugars, 3g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 starch.
Nutrition Facts
2/3 cup beef mixture with 1/2 cup cooked rice (calculated without optional ingredients): 345 calories, 13g fat (4g saturated fat), 74mg cholesterol, 194mg sodium, 31g carbohydrate (6g sugars, 3g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 starch.
4/30
Day 4: Cinnamon-Apple Pork Chops
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
The cinnamon that zests up this main dish has a stabilizing impact on blood sugar as well as a cholesterol-lowering effect, two benefits people with diabetes can appreciate. Pair it with this cauliflower mash, which is similar to mashed potatoes but without the same calories, carb content or blood sugar-spiking impact.
Nutrition Facts:
1 pork chop with 2/3 cup apple mixture: 345 calories, 15g fat (6g saturated fat), 70mg cholesterol, 229mg sodium, 32g carbohydrate (26g sugars, 4g fiber), 23g protein.
Nutrition Facts
1 pork chop with 2/3 cup apple mixture: 316 calories, 12g fat (4g saturated fat), 62mg cholesterol, 232mg sodium, 31g carbohydrate (25g sugars, 4g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 fruit, 1 fat.
5/30
Day 5: Mushroom Turkey Tetrazzini
Total Time
1 hour
Servings
8 servings
From the Recipe Creator:
This creamy, comforting casserole makes a fantastic way to use up that leftover Thanksgiving turkey. And it’s a real family-pleaser! —Linda Howe, Lisle, Illinois.
Nutrition Facts:
1 cup: 357 calories, 7g fat (3g saturated fat), 71mg cholesterol, 717mg sodium, 38g carbohydrate (5g sugars, 3g fiber), 34g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 1/2 fat.
Nutrition Facts
1 cup: 357 calories, 7g fat (3g saturated fat), 71mg cholesterol, 717mg sodium, 38g carbohydrate (5g sugars, 3g fiber), 34g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 1/2 fat.
6/30
Rosemary Chicken with Spinach & Beans
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
With two young boys constantly on-the-go, I’m always looking for ways to simplify meals. This recipe uses just one skillet, making it a cinch to prepare dinner for a hungry family in half an hour. Oh, and it’s also a great idea for family members who want something that’s diabetic-friendly approved. —Sara Richardson, Littleton, Colorado
Nutrition Facts:
1 chicken breast half with 3/4 cup sauce: 348 calories, 9g fat (2g saturated fat), 94mg cholesterol, 729mg sodium, 25g carbohydrate (5g sugars, 6g fiber), 41g protein. Diabetic Exchanges: 5 lean meat, 2 vegetable, 1 starch, 1 fat.
Nutrition Facts
1 chicken breast half with 3/4 cup sauce: 348 calories, 9g fat (2g saturated fat), 94mg cholesterol, 729mg sodium, 25g carbohydrate (5g sugars, 6g fiber), 41g protein. Diabetic Exchanges: 5 lean meat, 2 vegetable, 1 starch, 1 fat.
7/30
Day 7: Turkey-Stuffed Bell Peppers
Total Time
50 min
Servings
5 servings
From the Recipe Creator:
These well-seasoned ground-turkey-stuffed peppers are so tasty, you won’t even miss having real cheddar cheese. Round out the meal with a salad or a side of rice. —Judy Hand-Truitt, Birmingham, Alabama
Nutrition Facts:
2 stuffed pepper halves: 323 calories, 10g fat (0 saturated fat), 45mg cholesterol, 771mg sodium, 20g carbohydrate (6g sugars, 4g fiber), 40g protein. Diabetic Exchanges: 5 lean meat, 2 vegetable, 1 starch, 1/2 fat.
Nutrition Facts
2 stuffed pepper halves: 323 calories, 10g fat (0 saturated fat), 45mg cholesterol, 771mg sodium, 20g carbohydrate (6g sugars, 4g fiber), 40g protein. Diabetic Exchanges: 5 lean meat, 2 vegetable, 1 starch, 1/2 fat.
8/30
Sausage Asparagus Pasta
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
We love asparagus, so I look for ways to go green. This pasta dish comes together fast on hectic nights and makes wonderful leftovers. —Carol Suto, Liverpool, New York
Nutrition Facts:
1-1/3 cups: 247 calories, 7g fat (2g saturated fat), 36mg cholesterol, 441mg sodium, 28g carbohydrate (2g sugars, 4g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable.
Nutrition Facts
1-1/3 cups: 247 calories, 7g fat (2g saturated fat), 36mg cholesterol, 441mg sodium, 28g carbohydrate (2g sugars, 4g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable.
9/30
Tuscan Fish Packets
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
My husband does a lot of fishing, so I'm always looking for different ways to serve his catches. A professional chef was kind enough to share this recipe with me, and I played around with some different veggie combinations until I found the one my family liked best. —Kathy Morrow, Hubbard, Ohio
Nutrition Facts:
1 serving: 270 calories, 2g fat (1g saturated fat), 83mg cholesterol, 658mg sodium, 23g carbohydrate (4g sugars, 7g fiber), 38g protein. Diabetic Exchanges: 5 lean meat, 1 starch, 1 vegetable.
Nutrition Facts
1 serving: 270 calories, 2g fat (1g saturated fat), 83mg cholesterol, 658mg sodium, 23g carbohydrate (4g sugars, 7g fiber), 38g protein. Diabetic Exchanges: 5 lean meat, 1 starch, 1 vegetable.
10/30
Slow-Cooker Pork Medallions
Total Time
1 hour 50 min
Servings
6 servings
From the Recipe Creator:
I find simple dinners are the best comfort foods that my family of seven really desires. Everyday, good ingredients are the key to my success in the kitchen. Three ingredients poured over the pork and—voila!—the most mouthwatering pork you have ever tasted! —Grace Neltner, Lakeside Park, Kentucky
Nutrition Facts:
5 ounces cooked pork: 259 calories, 14g fat (3g saturated fat), 85mg cholesterol, 707mg sodium, 0 carbohydrate (0 sugars, 0 fiber), 31g protein. Diabetic Exchanges: 5 lean meat, 2 fat.
11/30
Chicken Foil Packets
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
People think I went to a lot of trouble when I serve these packets. Individual aluminum foil pouches hold in the juices during baking to keep the herbed chicken moist and tender. The foil saves time and makes cleanup a breeze. —Edna Shaffer, Beulah, Michigan
Nutrition Facts:
1 serving: 175 calories, 3g fat (1g saturated fat), 63mg cholesterol, 100mg sodium, 11g carbohydrate (6g sugars, 2g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable.
12/30
Quinoa Unstuffed Peppers
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This deconstructed stuffed pepper dish packs a wallop of flavor. I truly make it all the time, and I make sure my freezer is stocked with single-serve portions to take to work. For a 30-day diabetic meal plan, this recipe is sure to be a winner. —Rebecca Ende, Phoenix, New York
Nutrition Facts:
1 cup: 261 calories, 9g fat (2g saturated fat), 42mg cholesterol, 760mg sodium, 28g carbohydrate (3g sugars, 4g fiber), 17g protein. Diabetic Exchanges: 2 starch, 2 medium-fat meat.
Nutrition Facts
1 cup: 261 calories, 9g fat (2g saturated fat), 42mg cholesterol, 760mg sodium, 28g carbohydrate (3g sugars, 4g fiber), 17g protein. Diabetic Exchanges: 2 starch, 2 medium-fat meat.
13/30
Cedar Plank Salmon with Blackberry Sauce
Total Time
35 min
Servings
6 servings (3/4 cup sauce)
From the Recipe Creator:
Here's my go-to entree for a warm-weather cookout. The salmon has a rich, grilled taste that's enhanced by the savory blackberry sauce. It's a nice balance of sweet, smoky and spicy. —Stephanie Matthews, Tempe, AZ
Nutrition Facts:
1 fillet with 2 tablespoons sauce: 304 calories, 16g fat (3g saturated fat), 84mg cholesterol, 186mg sodium, 10g carbohydrate (6g sugars, 3g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1/2 starch.
Nutrition Facts
1 fillet with 2 tablespoons sauce: 304 calories, 16g fat (3g saturated fat), 84mg cholesterol, 186mg sodium, 10g carbohydrate (6g sugars, 3g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1/2 starch.
14/30
Artichoke Ratatouille Chicken
Total Time
1 hour 25 min
Servings
6 servings
From the Recipe Creator:
I loaded all the fresh produce I could find into this speedy chicken dinner. Serve it on its own or over pasta. —Judy Armstrong, Prairieville, Louisiana
Nutrition Facts:
1-2/3 cups: 252 calories, 9g fat (2g saturated fat), 67mg cholesterol, 468mg sodium, 15g carbohydrate (4g sugars, 4g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 fat.
Nutrition Facts
1-2/3 cups: 252 calories, 9g fat (2g saturated fat), 67mg cholesterol, 468mg sodium, 15g carbohydrate (4g sugars, 4g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 fat.
15/30
Spicy Roasted Sausage, Potatoes and Peppers
Total Time
50 min
Servings
4 servings
From the Recipe Creator:
I love to share my cooking, and this hearty sheet-pan dinner has built a reputation for being tasty. This is a zesty option for a diabetic-friendly 30-day meal plan, too! —Laurie Sledge, Brandon, Mississippi
Nutrition Facts:
1-1/2 cups: 257 calories, 11g fat (3g saturated fat), 65mg cholesterol, 759mg sodium, 24g carbohydrate (5g sugars, 3g fiber), 17g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 1 fat.
Nutrition Facts
1-1/2 cups: 257 calories, 11g fat (3g saturated fat), 65mg cholesterol, 759mg sodium, 24g carbohydrate (5g sugars, 3g fiber), 17g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 1 fat.
16/30
Wild Mushroom Pizza
Total Time
45 min
Servings
6 servings
From the Recipe Creator:
What's great about this mushroom pizza is you don't need to worry about finding the right toppings. Whatever mushrooms are in season or at your market will work beautifully. I like to get as many different ones as possible. —James Schend, Pleasant Prairie, Wisconsin
Nutrition Facts:
1 piece: 284 calories, 10g fat (5g saturated fat), 22mg cholesterol, 652mg sodium, 37g carbohydrate (3g sugars, 3g fiber), 12g protein. Diabetic Exchanges: 2-1/2 starch, 2 medium-fat meat, 1/2 fat.
Nutrition Facts
1 slice: 284 calories, 10g fat (5g saturated fat), 22mg cholesterol, 357mg sodium, 37g carbohydrate (3g sugars, 3g fiber), 12g protein. Diabetic Exchanges: 2-1/2 starch, 2 medium-fat meat, 1/2 fat.
17/30
Day 17: Chicken with Peach-Avocado Salsa
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
If you love fruit but fear its high sugar content, this recipe is a perfectly balanced way to bring it back into your diet. By pairing this sweet stone fruit with the glucose-steadying chicken, you can enjoy this dish without worrying about sugar spikes. Peaches also contain plant compounds called phenols that the body uses to take down disease-causing inflammation.
Nutrition Facts:
1 chicken breast half with 1/2 cup salsa: 265 calories, 9g fat (2g saturated fat), 94mg cholesterol, 536mg sodium, 9g carbohydrate (4g sugars, 3g fiber), 36g protein. Diabetic Exchanges: 5 lean meat, 1 fat, 1/2 starch.
Nutrition Facts
1 chicken breast half with 1/2 cup salsa: 265 calories, 9g fat (2g saturated fat), 94mg cholesterol, 536mg sodium, 9g carbohydrate (4g sugars, 3g fiber), 36g protein. Diabetic Exchanges: 5 lean meat, 1 fat, 1/2 starch.
18/30
Mediterranean Pot Roast Dinner
Total Time
8 hours 30 min
Servings
8 servings
From the Recipe Creator:
I first made this recipe one cold winter day. My family (adults, kids and dogs) were having a blast sledding and playing in the snow all day, and when we came inside supper was ready! This pot roast is perfect served with mashed potatoes, rice or dinner rolls. —Holly Battiste, Barrington, New Jersey
Nutrition Facts:
5 ounces cooked beef with 1 cup vegetables: 422 calories, 18g fat (6g saturated fat), 111mg cholesterol, 538mg sodium, 28g carbohydrate (6g sugars, 4g fiber), 37g protein. Diabetic Exchanges: 5 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fat.
Nutrition Facts
5 ounces cooked beef with 1 cup vegetables: 422 calories, 18g fat (6g saturated fat), 111mg cholesterol, 538mg sodium, 28g carbohydrate (6g sugars, 4g fiber), 37g protein. Diabetic Exchanges: 5 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fat.
19/30
Cod with Hearty Tomato Sauce
Total Time
1 hour
Servings
4 servings
From the Recipe Creator:
My father made up this sweet, flavorful recipe for my mother when he took over the cooking. We serve it with whole wheat pasta or brown rice. —Ann Marie Eberhart, Gig Harbor, Washington
Nutrition Facts:
1 fillet with 3/4 cup sauce: 271 calories, 8g fat (1g saturated fat), 65mg cholesterol, 746mg sodium, 17g carbohydrate (9g sugars, 4g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1-1/2 fat.
Nutrition Facts
1 fillet with 3/4 cup sauce: 271 calories, 8g fat (1g saturated fat), 65mg cholesterol, 746mg sodium, 17g carbohydrate (9g sugars, 4g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1-1/2 fat.
20/30
Kimchi Cauliflower Fried Rice
Total Time
30 min
Servings
2 servings
From the Recipe Creator:
This is one of my favorite recipes because it is customizable. If there’s a vegetarian in the family, leave out the bacon. You can also add your favorite veggies. —Stefanie Schaldenbrand, Los Angeles, California
Nutrition Facts:
1 serving: 254 calories, 17g fat (5g saturated fat), 204mg cholesterol, 715mg sodium, 13g carbohydrate (6g sugars, 6g fiber), 15g protein. Diabetic Exchanges: 2 vegetable, 2 high-fat meat.
Nutrition Facts
1 serving: 254 calories, 17g fat (5g saturated fat), 204mg cholesterol, 715mg sodium, 13g carbohydrate (6g sugars, 6g fiber), 15g protein. Diabetic Exchanges: 2 high-fat meat, 2 vegetable.
21/30
Curried Chicken Skillet
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Warm and aromatic, curry powder is a blend of spices—including cardamom, cinnamon, coriander and turmeric—which adds pungent flavor to chicken as well as supplies the body with increased protection against diabetic vascular disease.
Nutrition Facts:
2 cups: 367 calories, 11g fat (2g saturated fat), 62mg cholesterol, 450mg sodium, 39g carbohydrate (8g sugars, 6g fiber), 29g protein. Diabetic exchanges: 3 lean meat, 2-1/2 starch, 1/2 fat.
Nutrition Facts
2 cups: 367 calories, 11g fat (2g saturated fat), 62mg cholesterol, 450mg sodium, 39g carbohydrate (8g sugars, 6g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch, 1/2 fat.
22/30
Lentil Loaf
Total Time
1 hour 20 min
Servings
6 servings
From the Recipe Creator:
This modern take on an American classic is hearty, yet it’s healthier than the traditional beef-based version because it’s low in saturated fat. Plus, people with diabetes who regularly eat legumes have been found to have lower blood pressure and better blood sugar control compared to those who don’t.
Nutrition Facts:
1 piece: 213 calories, 5g fat (3g saturated fat), 43mg cholesterol, 580mg sodium, 29g carbohydrate (5g sugars, 5g fiber), 14g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fat.
Nutrition Facts
1 slice: 213 calories, 5g fat (3g saturated fat), 43mg cholesterol, 580mg sodium, 29g carbohydrate (5g sugars, 5g fiber), 14g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fat.
23/30
Pork Tacos with Mango Salsa
Total Time
6 hours 25 min
Servings
12 servings
From the Recipe Creator:
I've made quite a few tacos in my day, but you can't beat the tender filling made in a slow cooker. These are by far the best pork tacos we've had—and we've tried plenty. Make the mango salsa from scratch if you have time! Yum. —Amber Massey, Argyle, Texas
Nutrition Facts:
2 tacos: 282 calories, 6g fat (2g saturated fat), 64mg cholesterol, 678mg sodium, 30g carbohydrate (5g sugars, 5g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 starch.
Nutrition Facts
2 tacos: 282 calories, 6g fat (2g saturated fat), 64mg cholesterol, 678mg sodium, 30g carbohydrate (5g sugars, 5g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 starch.
24/30
Sweet-and-Sour Beef Stew
Total Time
8 hours 25 min
Servings
8 servings
From the Recipe Creator:
This chunky meal in a bowl makes terrific use of nutrient-packed vegetables. It has a deliciously sweet and tangy taste that offers something unique for a 30-day meal plan when you have diabetes. —Frances Conklin, Cottonwood, Idaho
Nutrition Facts:
1 cup: 290 calories, 7g fat (2g saturated fat), 64mg cholesterol, 465mg sodium, 29g carbohydrate (17g sugars, 3g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 starch, 1/2 fat.
Nutrition Facts
1 cup: 290 calories, 7g fat (2g saturated fat), 64mg cholesterol, 465mg sodium, 29g carbohydrate (17g sugars, 3g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 starch, 1/2 fat.
25/30
Crispy Almond Tilapia
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Since changing to a healthier style of cooking, I’ve come up with new coatings for baked fish. I use almonds, panko bread crumbs and a smidge of hot sauce to add crunchy texture with nice heat. —Amanda Flinner, Beaver, Pennsylvania
Nutrition Facts:
2 fillet pieces: 251 calories, 13g fat (2g saturated fat), 102mg cholesterol, 537mg sodium, 9g carbohydrate (1g sugars, 3g fiber), 28g protein. Diabetic Exchanges: 4 lean meat, 2 fat.
Nutrition Facts
2 fillet pieces: 251 calories, 13g fat (2g saturated fat), 102mg cholesterol, 537mg sodium, 9g carbohydrate (1g sugars, 3g fiber), 28g protein. Diabetic Exchanges: 4 lean meat, 2 fat.
26/30
Southwest Vegetarian Bake
Total Time
1 hour 15 min
Servings
8 servings
From the Recipe Creator:
This veggie-packed casserole hits the spot on chilly nights. It's a healthy canned vegetable recipe that's perfect any time I have a taste for Mexican food with all the fixings. —Patricia Gale, Monticello, Illinois
Nutrition Facts:
1 cup: 285 calories, 10g fat (5g saturated fat), 21mg cholesterol, 759mg sodium, 36g carbohydrate (6g sugars, 4g fiber), 15g protein. Diabetic exchanges: 2 starch, 2 vegetable, 1 lean meat, 1 fat.
Nutrition Facts
1 cup: 285 calories, 10g fat (5g saturated fat), 21mg cholesterol, 759mg sodium, 36g carbohydrate (6g sugars, 4g fiber), 15g protein. Diabetic exchanges: 2 starch, 2 vegetable, 1 lean meat, 1 fat.
27/30
Goat Cheese and Spinach Stuffed Chicken
Total Time
50 min
Servings
2 servings
From the Recipe Creator:
This spinach-stuffed chicken breast recipe is special to me because it has so much flavor, yet not too many calories. I love Italian food, but most of the time it is too heavy. This is a healthy twist on an Italian dish! —Nicole Stevens, Mount Pleasant, South Carolina
Nutrition Facts:
1 stuffed chicken breast: 347 calories, 14g fat (4g saturated fat), 111mg cholesterol, 532mg sodium, 13g carbohydrate (6g sugars, 5g fiber), 39g protein. Diabetic Exchanges: 7 lean meat, 1 vegetable, 1 fat.
Nutrition Facts
1 stuffed chicken breast: 347 calories, 14g fat (4g saturated fat), 111mg cholesterol, 532mg sodium, 13g carbohydrate (6g sugars, 5g fiber), 39g protein. Diabetic Exchanges: 7 lean meat, 1 vegetable, 1 fat.
28/30
Mushroom and Brown Rice Hash with Poached Eggs
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I made my mother’s famous roast beef hash healthier by using cremini mushrooms instead of beef and brown rice instead of potatoes. It’s ideal for a light main dish and a fantastic option to make when you’re planning out your diabetic-friendly meal plan. —Lily Julow, Lawrenceville, Georgia
Nutrition Facts:
1 serving: 282 calories, 13g fat (3g saturated fat), 186mg cholesterol, 393mg sodium, 26g carbohydrate (4g sugars, 3g fiber), 13g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat, 1 medium-fat meat.
Nutrition Facts
1 serving: 282 calories, 13g fat (3g saturated fat), 186mg cholesterol, 393mg sodium, 26g carbohydrate (4g sugars, 3g fiber), 13g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat, 1 medium-fat meat.
29/30
Salmon with Mango-Citrus Salsa
Total Time
30 min
Servings
4 servings (2 cups salsa)
From the Recipe Creator:
My mother would make this for us on weeknights in summer—this was the only way we would eat fish. You can make the salsa a day ahead of time. Just keep it in the refrigerator in a covered container until ready to use. —Najmussahar Ahmed, Canton, Michigan
Nutrition Facts:
1 fillet with 1/2 cup salsa: 433 calories, 26g fat (4g saturated fat), 85mg cholesterol, 516mg sodium, 19g carbohydrate (16g sugars, 3g fiber), 30g protein. Diabetic Exchanges: 5 lean meat, 1-1/2 fat, 1 fruit.
Nutrition Facts
1 fillet with 1/2 cup salsa: 433 calories, 26g fat (4g saturated fat), 85mg cholesterol, 516mg sodium, 19g carbohydrate (16g sugars, 3g fiber), 30g protein. Diabetic Exchanges: 5 lean meat, 1-1/2 fat, 1 fruit.
30/30
Moroccan Vegetarian Stew
Total Time
50 min
Servings
8 servings (3 quarts)
From the Recipe Creator:
Good news: 25% of the carbohydrates in this steamy North African stew come from fiber, an undigestable saccharide that doesn’t raise blood sugar at all! Plus, unlike other soups and stews, it’s a blessing to blood pressure because it is unusually low in sodium.
Nutrition Facts:
1-1/2 cups: 180 calories, 3g fat (0 saturated fat), 0 cholesterol, 174mg sodium, 36g carbohydrate (8g sugars, 9g fiber), 5g protein. Diabetic Exchanges: 2 starch, 1 vegetable.
Nutrition Facts
1-1/2 cups: 180 calories, 3g fat (0 saturated fat), 0 cholesterol, 174mg sodium, 36g carbohydrate (8g sugars, 9g fiber), 5g protein. Diabetic Exchanges: 2 starch, 1 vegetable.
