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1 Week Keto Meal

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7 Day Diabetic Meal Plan

Day 1

Breakfast (294 calories, 41 g carbohydrates)

β€’ 1/2 cup oats cooked in 1/2 cup each 2% milk and water
β€’ 1 medium plum, chopped
β€’ 4 walnut halves, chopped
Top oats with plum and walnuts.

A.M. Snack (96 calories, 18 g carbohydrates)

β€’ 3/4 cup blueberries
β€’ 1/4 nonfat plain Greek yogurt
Top blueberries with yogurt.

Lunch (319 calories, 37 g carbohydrates)

Turkey & Apple Cheddar Melt
β€’ 2 slices whole-wheat bread
β€’ 2 tsp. whole-grain mustard, divided
β€’ 1/2 medium apple, sliced
β€’ 2 oz. low-sodium deli turkey
β€’ 2 Tbsp. shredded Cheddar cheese, divided
β€’ 1 cup mixed greens
Top one slice of bread with 1 tsp. mustard, apple, turkey and 1 Tbsp. cheese. Top the other slice of bread with the remaining 1 tsp. mustard and 1 Tbsp.cheese. Toast sandwich halves face-up in a toaster oven until the cheese begins to melt and bubble. Add the mixed greens to the sandwich just before serving.

*Look for a deli turkey with less than 150 mg sodium per 1-ounce serving.

P.M. Snack (58 calories, 16 g carbohydrates)

β€’ 1/2 medium apple, sliced
β€’ 1/2 tsp. honey
β€’ Pinch of cinnamon
Drizzle the apple slices with honey and sprinkle with cinnamon.

Dinner (417 calories, 54 g carbohydrates)

β€’ 2 1/2 cups Vegetable Weight-Loss Soup
β€’ 1 serving Rosemary-Goat Cheese Toast

Make Ahead Tip: Save 1 3/4 cups soup for lunch on Day 2, and another 2 cups for lunch on Day 6.

Daily Total: 1,185 calories, 60 g protein, 166 g carbohydrates, 29 g fiber, 66 g sugar, 35 g fat, 9 g saturated fat, 1,539 mg sodium

Day 2

Breakfast (297 calories, 33 g carbohydrates)

β€’ 1 serving Everything Bagel Avocado Toast
β€’ 1/2 cup blueberries
β€’ 25 pistachios

A.M. Snack (52 calories, 13 g carbohydrates)

β€’ 10 cherries

Lunch (314 calories, 47 g carbohydrates)

β€’ 1 3/4 cups Vegetable Weight-Loss Soup
β€’ 2 slices whole-wheat baguette (cut ΒΌ inch thick)

P.M. Snack (95 calories, 25 g carbohydrates)

Cinnamon Apples
β€’ 1 medium apple, sliced
β€’ Cinnamon to taste
Sprinkle apple slices with cinnamon.

Dinner (420 calories, 48 g carbohydrates)

β€’ 2 1/2 cups Lentil & Roasted Vegetable Salad with Green Goddess Dressing
β€’ 1 serving Frozen Chocolate-Banana Bites, to enjoy after dinner

Make-Ahead Tip: Cook an extra 1/2 cup of lentils to have for lunch on Day 3.

Daily Total: 1,179 calories, 39 g protein, 166 g carbohydrates, 35 g fiber, 65 g sugar, 47 g fat, 9 g saturated fat, 1,425 mg sodium

Day 3

Breakfast (289 calories, 27 g carbohydrates)

β€’ 1 serving Yogurt with Blueberries & Honey
β€’ 1 tsp. ground flaxseed
β€’ 6 walnut halves, chopped or whole
Add flaxseed to yogurt for an added boost of fiber and omega-3s. Top with chopped walnuts, or leave the walnuts whole to have on the side.

A.M. Snack (30 calories, 8 g carbohydrates)

β€’ 1 medium plum

Lunch (347 calories, 48 g carbohydrates)

β€’ 3 1/2 cups Mixed Greens with Lentils & Sliced Apple

P.M. Snack (62 calories, 15 g carbohydrates)

β€’ 1 medium orange

Dinner (490 calories, 52 g carbohydrates)

β€’ 1 1/3 cups Chicken Sausage & Peppers
β€’ 1/2 cup cooked brown rice
β€’ 1/2 tsp. extra-virgin olive oil
β€’ 1/2 tsp. no-salt-added Italian seasoning
β€’ Salt to taste
Season rice with oil, Italian seasoning and salt. Serve chicken, sausage & peppers over the rice.

β€’ 1 1/2 cups mixed greens
β€’ 1/4 cup shredded carrot
β€’ 1/4 cup sliced cucumbers
β€’ 1 Tbsp. Garlic-Oregano Vinaigrette, or a premade Italian salad dressing*
Combine greens, carrot, cucumber and vinaigrette.

*When buying premade salad dressings, look for one made without added sugars. And, choose one made with olive oil or canola oil.

Make Ahead Tip: Cook an extra 1/2 cup of brown rice to have for dinner on Day 7. You can substitute brown rice for the farro in the dinner recipe for Day 4. If you choose to do so, cook an extra 2 cups of rice tonight to save yourself time tomorrow.

Daily Total: 1,218 calories, 63 g protein, 151 g carbohydrates, 31 g fiber, 75 g sugar, 45 g fat, 9 g saturated fat, 830 mg sodium

Day 4

Breakfast (295 calories, 42 g carbohydrates)

β€’ 1/2 cup oats cooked in 1/2 cup each 2% milk and water
β€’ 1 tsp. ground flaxseed
β€’ 1 medium plum, chopped
β€’ 3 walnut halves, chopped
Mix oatmeal and flaxseed; top with plum and walnuts.

A.M. Snack (52 calories, 13 g carbohydrates)

β€’ 10 cherries

Lunch (350 calories, 46 g carbohydrates)

β€’ 1 serving Veggie & Hummus Sandwich
β€’ 3 dried apricots

P.M. Snack (62 calories, 15 g carbohydrates)

β€’ 1 medium orange

Dinner (450 calories, 41 g carbohydrates)

β€’ 1 serving Lemon-Herb Salmon with Caponata & Farro*

*Don’t have farro? You can substitute another whole grain you have on hand, like brown rice.

Daily Total: 1,209 calories, 61 g protein, 158 g carbohydrates, 32 g fiber, 61 g sugar, 43 g fat, 8 g saturated fat, 1,032 mg sodium

Day 5

Breakfast (276 calories, 44 g carbohydrates)

β€’ 1 serving Everything Bagel Avocado Toast
β€’ 20 cherries

A.M. Snack (51 calories, 13 g carbohydrates)

β€’ 6 dried apricots

Lunch (350 calories, 41 g carbohydrates)

Turkey & Pear Pita Melt
β€’ 1/2 large whole-wheat pita round (save the other half for lunch on Day 7)
β€’ 3 1/2 oz. low-sodium deli turkey
β€’ 1/2 medium pear, sliced
β€’ 2 Tbsp. shredded Cheddar cheese
β€’ 1 cup mixed greens
Stuff pita pocket with turkey, pear and cheese. Toast in a toaster oven until the cheese starts to melt. Add greens to the pita just before eating.

β€’ 1 medium plum

P.M. Snack (52 calories, 14 g carbohydrates)

Cinnamon Pears
β€’ 1/2 medium pear, sliced
β€’ Cinnamon to taste
Sprinkle pear slices with cinnamon.

Dinner (448 calories, 38 g carbohydrates)

β€’ 1 serving Spaghetti Squash & Meatballs
β€’ 1 slice whole-wheat baguette (cut 1/4 inch thick), toasted
β€’ 1/2 Tbsp. goat cheese
β€’ 1/4 tsp. fresh chopped rosemary
Toast baguette and top with cheese and rosemary.

Daily Total: 1,176 calories, 64 g protein, 151 g carbohydrates, 29 g fiber, 74 g sugar, 37 g fat, 9 g saturated fat, 1,738 mg sodium

Day 6

Breakfast (291 calories, 28 g carbohydrates)

β€’ 1 serving Yogurt with Blueberries & Honey
β€’ 2 tsp. ground flaxseed
β€’ 5 walnut halves, chopped
Mix yogurt and flaxseed. Serve topped with walnuts.

A.M. Snack (72 calories, 18 g carbohydrates)

β€’ 14 cherries

Lunch (337 calories, 42 g carbohydrates)

β€’ 2 1/2 cups Vegetable Weight-Loss Soup

P.M. Snack (62 calories, 15 g carbohydrates)

β€’ 1 medium orange

Dinner (422 calories, 53 g carbohydrates)

β€’ 1 serving Apple-Glazed Chicken with Spinach
β€’ 1/2 cup Steamed Butternut Squash
β€’ 2 tsp. extra-virgin olive oil
β€’ 1/2 tsp. fresh thyme or 1/8 tsp. dried
β€’ Salt and pepper to taste
Toss squash with oil and thyme. Season with salt and pepper to taste.

Daily Total: 1,184 calories, 78 g protein, 156 g carbohydrates, 27 g total fiber, 88 g sugar, 34 g fat, 5 g saturated fat, 1,541 mg sodium

Day 7

Make Ahead Tip: Tonight’s dinner is a slow-cooker recipe. Make sure you start it early enough in the day that it will be ready in time for dinner.

Breakfast (300 calories, 40 g carbohydrates)

β€’ 2 Blueberry-Pecan Pancakes
β€’ 3 Tbsp. blueberries, fresh or frozen
β€’ 2 tsp. ground flaxseed
Microwave blueberries until soft and sauce-like, about 1 minute. Stir in the flaxseed for an extra fiber kick, and serve with the pancakes.

A.M. Snack (62 calories, 15 g carbohydrates)

β€’ 1 medium orange

Lunch (325 calories, 35 g carbohydrates)

β€’ 2 cups mixed greens
β€’ 1/2 cup sliced cucumber
β€’ 1/4 cup grated carrot
β€’ 1 1/2 Tbsp. Garlic-Oregano Vinaigrette, or a premade Italian salad dressing
Combine greens, cucumber, carrot and vinaigrette.

β€’ 1/2 large whole-wheat pita round, toasted
β€’ 1/4 cup hummus

P.M. Snack (95 calories, 25 g carbohydrates)

β€’ 1 medium apple

Dinner (444 calories, 48 g carbohydrates)

β€’ 1 serving Mushroom-Sauced Pork Chops
β€’ 1/2 cup cooked brown rice
β€’ 3/4 cup Roasted Brussels Sprouts with Sun-Dried Tomato Pesto

Daily Total: 1,224 calories, 54 g protein, 164 g carbohydrates, 28 g fiber, 57 g sugar, 44 g fat, 7 g saturated fat, 1,270 mg sodium

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