Diabetic Living USA – July 2019

Shopping List

Here’s what you’ll need to follow this meal

plan. Check your fridge or pantry before

heading to the store—you may have some

items already on hand.

PRODUCE

7 oz. prewashed mixed greens

8 oz. chopped kale

4-6 large, soft lettuce leaves

2 large red bell peppers

3 medium carrots

1 avocado

1 medium sweet potato

2 onions

1 sweet onion, such as Vidalia

1 tomato

1 small zucchini

4 cloves garlic

1 lemon

½ bunch parsley

1 medium banana

1 orange

10 oz. strawberries

MEAT & POULTRY

8 oz. lean ground turkey

12 oz. sweet Italian turkey

sausage

DRY GOODS

⅓ cup quinoa

⅓ cup muesli

3 oz. whole-wheat penne pasta

1 15-oz. can no-salt-added

chickpeas

1 3-oz. can water-packed tuna

½ oz. dark chocolate

½ oz. unsalted dry-roasted

almonds

2 Tbsp. almond butter

1 whole-wheat English muffi n

2 4-inch whole-wheat pitas

COLD FOODS

½ cup hummus

1¼ oz. shredded sharp Cheddar

cheese

12 oz. low-fat plain Greek yogurt

2 large eggs

PANTRY & FRIDGE ITEMS

Olive oil, canola oil, Worcestershire

sauce, lemon juice, Parmesan cheese,

garlic powder, ground cinnamon, kosher

salt, table salt, ground pepper

Prep-Ahead Plan

Two breakfasts in this plan use Power

Greens (below), but you don’t have to get up

extra-early to cook them. Sauté them ahead

of time for a faster morning meal.

This healthy 1,500-calorie meal plan

focuses on wholesome carbohydrates,

lean protein, and healthy fats.

Nutrient-dense carbs (think whole grains, beans, and fresh

fruits and vegetables) are balanced throughout the day, with

each meal containing about 2 to 3 carb servings (30-45g of

carbs) and each snack containing 1 carb serving (15g of carbs).

Talk with your doctor or dietitian about

your specifi c nutrition goals.

Nourish: MEAL PLAN

98 DI ABETIC LI VING / FALL 2 019

POWER GREENS

Heat 2 Tbsp. oil in a large skillet over

medium heat. Add ¼ cup chopped onion,

1 cup each chopped red bell pepper and

chopped zucchini, and ⅛ tsp. each salt

and ground pepper; cook, stirring occa-

sionally, until just beginning to brown, 4

to 6 minutes. Add 2 minced cloves garlic;

cook until fragrant, 30 seconds. Add 6 cups

chopped kale, 2 Tbsp. water, and an addi-

tional ⅛ tsp. each salt and ground pepper;

cook, stirring occasionally, until the kale

is wilted and the vegetables are tender,

4 minutes more. Stir in ¼ cup chopped

parsley. Remove from heat and let cool,

then transfer to a sealed container. Refrig-

erate for up to 1 week. Makes: 2 cups

Day 2

FRIED-EGG MUFFIN

WITH POWER GREENS

Toast 1 whole-wheat English muffi n.

Meanwhile, heat 1 cup Power Greens

(recipe, left) in a small nonstick skillet

over medium heat until warmed, 1 min-

ute. Transfer to a plate. Heat 2 tsp. olive

oil in the pan. Crack 1 large egg into the

pan and cook until the white is just set,

about 2 minutes. Flip the egg, top with 1

Tbsp. shredded sharp Cheddar cheese

and continue to cook until the white is

completely cooked but the yolk is still

partially runny, 30 seconds to 1 minute

more. Serve the egg on the English muffi n

and top with the greens.

Day 1

VEGGIE & SAUSAGE SCRAMBLE

Remove 1 Italian sausage (4 oz.) from its

casing; cook in a medium nonstick skillet

over medium heat, breaking up large

pieces with a wooden spoon, until lightly

browned and cooked through, about

5 minutes. Add 1 cup Power Greens

(see recipe, above); cook, stirring, until

warmed, about 1 minute. Transfer the

mixture to a plate. Crack 1 large egg into

a small bowl and whisk in ⅛ tsp. ground

pepper. Heat 1 tsp. olive oil in the pan.

Add the egg and cook, stirring gently, until

just set but still creamy, 1 to 2 minutes.

Stir in the sausage mixture.

Day 3

MEDITERRANEAN TUNA SALAD

Whisk 2 tsp. lemon juice with 1½ tsp.

olive oil in a large bowl. Add 2 cups

mixed salad greens and ⅓ cup rinsed

canned chickpeas; toss to combine.

Drain one 3-oz. can water-packed tuna

and mix with ½ cup fi nely chopped red

bell pepper, 1 Tbsp. fi nely chopped

onion, 2 Tbsp. chopped parsley, ⅛ tsp.

ground pepper, and 1 Tbsp. each olive

oil and lemon juice in a medium bowl.

Top the greens with the tuna salad.

Day 1 & Day 2

HARVEST PITA

Spread 2 Tbsp. almond butter inside

one 4-inch whole-wheat pita. Top with

⅛ tsp. ground cinnamon and thin slices

from ½ small apple.

Breakfast Recipes

Lunch Recipes