Shopping List
This includes the amounts of each food you’ll
need for the meals in this meal plan. Check
your fridge or pantry before heading to the
store—you may have some items on hand.
PRODUCE
2 avocados
1 red bell pepper
1 large cucumber
1 12- to 14-oz. bag coleslaw mix
5 garlic cloves
10 oz. sliced mushrooms
½ bunch parsley
2 medium Yukon Gold potatoes
1 bunch scallions
7½ oz. baby spinach
5 medium tomatoes
1 plum tomato
1 apple
2 oz. grapes (about 10)
2 lemons
1 peach, plum, or apricot
5 oz. strawberries (about 12)
MEAT & POULTRY
2 lbs. boneless, skinless
chicken breast
DRY GOODS
1 loaf whole-wheat bread from
bakery (at least 10 oz.)
4 whole-wheat tortillas
5¼ oz. whole-wheat pearl couscous
1½ oz. rolled oats
2½ oz. low-fat granola
1 15-oz. can low-sodium black
beans
1 5 oz.-can water-packed salmon
1 oz. unsalted natural peanut
butter
2¼ oz. tahini
2¼ oz. sliced almonds
1 oz. unsalted pepitas
2¼ oz. unsalted sunflower seeds
DAIRY & EGGS
½ cup low-fat milk
17 oz. low-fat plain Greek yogurt
4 oz. nonfat cottage cheese
5¼ oz. reduced-fat feta cheese
1 dozen large eggs
PANTRY & FRIDGE ITEMS
Olive oil, white-wine vinegar, salt, ground
pepper, chili powder, ground cumin, garlic
powder, dried oregano, crushed red pep-
per, dried thyme
Prep-Ahead Plan
Busy mornings are made easier thanks
to homemade, ready-to-go lunches.
MAKE 4 SPINACH-FETA
FREEZER BURRITOS
Whisk 6 large eggs with ¼ tsp. each
ground pepper and garlic powder
until yolks and whites are combined.
Heat 1 Tbsp. olive oil in a large skil-
let over medium heat.
Add 4 cups chopped baby spinach
and cook until wilted, 1 to 2 minutes.
Add the eggs and ½ cup chopped
scallions and cook, stirring occa-
sionally, until the eggs are just set,
about 3 minutes.
Divide the egg mixture across four
8-inch whole-wheat tortillas.
Divide ¼ cup crumbled reduced-
fat feta cheese, ½ can low-sodium
black beans (drained and rinsed),
and 1 chopped medium tomato
among the tortillas.
Roll each burrito snugly, tucking
in the ends as you go. Wrap each
in heavy-duty foil. Freeze for lunch
on Day 1 and Day 3. (The burritos
freeze well for up to 2 months.)
Snacks
If you need more calories in your day,
try one of these snacks. Each contains
about 1 carb serving (15g carbs).
English Muffin & Peanut Butter
½ whole-wheat English muffin +
1 Tbsp. natural peanut butter
163 CAL / 17g CARB
Crackers & Turkey Slices
6 whole-wheat crackers (1 oz.) +
2 slices deli turkey (3½ oz.), divided
208 CAL / 21g CARB
Cottage Cheese & Frozen Grapes
½ cup nonfat cottage cheese +
10 frozen grapes (see Tip)
104 CAL / 14g CARB
Tip: To freeze grapes, rinse with cold
water, pat dry, and place in a freezer
bag. Freeze for at least 45 minutes.
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.
MAKE SUMMER
SALMON SALAD
Drain one 5-oz. can of
water-packed salmon.
Combine half the salmon (about
13/4 oz.) with 1/3 cup sliced grapes, 1
Tbsp. chopped parsley, 1 Tbsp. feta
cheese, 2 Tbsp. low-fat plain Greek
yogurt, and 3 Tbsp. sliced almonds.
Refrigerate for lunch on Day 2.
(The salmon salad keeps, refrig-
erated, for 2 days.) Refrigerate the
remaining salmon separately for
another use.
98 DI ABETIC LI VING / S UMMER 2 019
