Diabetic+Living-Summer_2019

(Nancy Kaufman) #1
Nourish

Yogurt with Berries & Granola


1 cup low-fat plain Greek yogurt +
½ cup sliced strawberries + 1/3 cup


low-fat granola + 2 Tbsp. sunflower
seeds + 2 Tbsp. sliced almonds
479 CAL / 48g CARB


Salmon Salad Sandwich +
Black Bean Salad
1 slice whole-wheat bread topped with
Summer Salmon Salad (see Prep-Ahead
Plan, opposite) + Black Bean Salad
(1 chopped plum tomato + ¼ cup black
beans + 1 tsp. each olive oil, white-wine
vinegar, and tahini, and 1/8 tsp. each ground
pepper and salt)
529 CAL / 51g CARB

Spinach-Mushroom Frittata
with Avocado Salad, p. 101
415 CAL / 30g CARB

BREAKFAST LUNCH DINNER


Nourish: MEAL PLAN

SUMMER 2019 / DI ABETIC LI VING 99


Day 2

CAL


FIBER


SAT. FAT


PROTEIN


SODIUM


1,423


25g
14g
83g
1,655mg
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