Shopping List
Here’s everything you need to complete
this meal plan. Check your fridge or pantry
before heading to the store!
PRODUCE
8 oz. snow peas
3 whole carrots
8 oz. green beans
1 small head cauliflower
1 piece ginger root
(about 2½ inches)
5 oz. mixed salad greens
1 bell pepper
1 small banana
1 small apple
1 bunch parsley
1 bunch scallions
1 garlic bulb
1 medium onion
1 avocado
MEAT & POULTRY
12 oz. 93%-lean ground turkey
1¼ lbs. (20 oz.) boneless, skinless
chicken breast
DRY GOODS
5 oz. unsalted smooth natural
peanut butter
3 oz. unsalted peanuts
½ lb. brown rice
1.8 oz. tomato paste
2 15-oz. cans low-sodium
chickpeas
3.8 oz. low-sodium black beans
1 8-inch whole-wheat wrap
1 oz. chipotle salsa
1 32-oz. carton low-sodium
chicken broth
5 oz. chopped walnuts
6 oz. whole-wheat penne pasta
2.6 oz. Kashi GoLean Crunch cereal
1.7 oz. old-fashioned oats
DAIRY & COLD
1 oz. shredded Cheddar cheese
1.5 oz. Parmesan cheese
14 oz. extra-firm tofu
16 oz. low-fat plain Greek yogurt
1 pint 1% milk
FROZEN FOODS
14 oz. frozen pepper stir-fry
vegetables
8 oz. frozen spinach
(preferably IQF)
2.4 oz. frozen mixed berries
PANTRY & FRIDGE ITEMS
Canola oil, olive oil, rice vinegar, low-
sodium soy sauce, hot sauce, bottled
lemon juice, brown sugar (or substitute),
garlic powder, chili powder, crushed red
pepper, dried oregano, fennel seeds,
ground black pepper, salt.
Prep-Ahead Plan
A little prep can save you time on
busy days. Complete these steps all
at once before the start of Day 1 or
pace yourself by completing each
day’s prep the day before.
- Cook 1¼ lbs. (20 oz.) boneless,
skinless chicken breast, which will
make 15 oz. cooked chicken. Try our
recipe for poached chicken (right).
You’ll use 4 oz. for lunch on Day 1, 8
oz. for dinner on Day 2, and 3 oz. for
lunch on Day 3.
- Cook 1¼ cups brown rice in 2½
cups water. You’ll use 2 cups cooked
rice for dinner on Day 1 and ½ cup
for lunch on Day 3.
- Make Creamy Salad Dressing:
Combine 1 Tbsp. low-fat plain Greek
yogurt, 2 tsp. each lemon juice
and olive oil, and 1/8 tsp. each salt,
ground pepper, and garlic powder.
Refrigerate for lunch on Day 1.
- Prepare Peanut Butter Overnight
Oats: Stir together ½ cup 1% milk
(or water) and 2 Tbsp. unsalted
peanut butter in a pint-size glass
jar until smooth. Stir in ½ cup
old-fashioned oats, ½ cup frozen
mixed berries, and 2 Tbsp. walnuts.
Refrigerate overnight for breakfast
on Day 2.
- Make Soy-Ginger Sauce: Combine
2 tsp. low-sodium soy sauce, 1 tsp.
canola oil, ½ tsp. grated fresh gin-
ger, and 1/8 tsp. each garlic powder
and crushed red pepper. Refrigerate
for up to 3 days for lunch on Day 3.
Snacks
If you need more calories in your day,
try one of these nutritious snacks.
Each contains about 1 carb serving
(15 grams carbohydrates).
1. MULTIGRAIN CRACKER
& AVOCADO 1 multigrain Wasa
cracker + ½ avocado, mashed
185 CAL / 13g CARB
2. APPLE & CHEDDAR CHEESE
1 small apple + ½ oz. Cheddar
cheese 135 CAL / 21g CARB
3. STRAWBERRIES &
CASHEWS ½ cup sliced
strawberries + 1 oz. unsalted
cashews 187 CAL / 15g CARB
This meal plan is based on a daily
target of 1,500 calories.
It balances carbohydrates throughout the day,
with each meal containing about 45g of carbs.
Talk with your doctor or dietitian about your
specific calorie and nutrition goals.
Poached Chicken: To poach bone-
less, skinless chicken breasts, place
in a deep-sided skillet or soup pot
and cover with water. Bring to a
simmer over medium-high heat.
Skim any froth. Reduce heat to medi-
um-low to maintain a gentle simmer.
Turn the chicken over and cover
the pan. Cook until an instant-read
thermometer inserted into the thick-
est part registers 165ºF, 10 to 15
minutes. Remove the chicken from
the poaching liquid with tongs. Let
the chicken cool, then cover and re-
frigerate for up to 3 days. Strain the
leftover poaching liquid and use it as
you would chicken broth, if desired.
Refrigerate the liquid separately for
3 days or freeze for up to 3 months.
98 DI A BETIC LI V ING / SPR ING 2019
