2019-07-01_Diabetic_Living_Australia

SUNDAY MONDAY TUESDAY WEDNESDAY

H 2 O

Breakfast

Optional

snack

Lunch

Optional

snack

Dinner

Alcohol

Optional

dessert

Exercise

Plan your week,

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Wondering

what to eat

this week?

Try these

delicious

meal ideas

Start each day with a glass of water. You should have 6-10 glasses a day

Green

smoothie

(page 79)

Fruit & nut muesli

with yoghurt

(page 77)

Mushroom, corn

and parmesan

omelette

(page 78)

Cauliflower &

parmesan fritters

with roasted

tomatoes (page 78)

1 slice Burgen

Wholemeal &

Seeds toasted with

2 Tbsp reduced-fat

ricotta

1 small apple Beetroot orange

& ginger juice

(page 65)

1 orange

Lemon marjoram

sardines with

walnut & pepper

dressing (page 61)

Creamy sweet

corn & mussel

chowder

(page 48)

Lamb cutlets

with minty broad

bean mash (page

57), plus 150g

strawberries

Chicken with

quinoa Greek

salad (page 58)

1½ cups chopped

watermelon

2 Vita-Weats each

topped with 1 tsp

hummus & sliced

tomato

175g tub Yoplait

Forme & ½ pear

Spinach and

cream cheese dip

(page 64)

Turkey patties

with Greek salad

(page 23)

Pictured above

Soy roasted Asian

greens and salmon

(page 23)

Pictured above

Cauliflower, leek

and cheddar soup

(page 24)

Pictured above

Korean sesame

pork stir-fry

(page 38)

Pictured above

90g Skinny Cow

Double Choc

Sundae

1 cup skim milk

with flavoured

Sippah straw

1 small banana

(70g)

¾ cup frozen

berries, warmed

and topped with

½ cup diet yoghurt

Aim for 20-60 minutes of moderate exercise each day

If you choose to drink, stick to 1-2 standard drinks per day. It’s also a good idea to