diabetes ebook: meal plan for diabetes control

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Meal Plan for

Diabetes Control

Helping

you to get

healthy!

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Meal Plan for Diabetes Control

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Thank you for downloading this meal plan from Healthways FIT.

Eating a diabetes-friendly diet can make the difference in your ability to keep your blood sugar levels under control. But it can be difficult to stick to a diet—unless you have a plan.

In this eBook, you’ll find 21 delicious, diabetesfriendly recipes to use for breakfasts,

lunches, and

dinners. Round out the meals as needed with lean protein, whole grains, fruits, dairy and/or vegetables.

About Healthways FIT: Healthways FIT is your online community for health and wellness. Recipes and meal plans are among the many perks you will receive as a member of Healthways FIT. Some people also are eligible for a free gym membership and personalized health coaching through SilverSneakers. You’ll see a lot more progress if you combine nutrition with exercise, so check today to see if you’re eligible for this benefit!

Please enjoy this healthy meal plan to guide you on the path to wellness.

https://www.healthwaysfit.com/eligibility

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Note: This meal plan suggests healthy dishes to incorporate into your overall balanced diet. It is not meant to be a substitute for professional medical advice. For recommendations on your daily

nutritional needs, please consult your doctor.

Your 7-day meal plan

Your meal plan includes 7 breakfasts, 7 lunches and 7 dinners for a total of 21 recipes.

Breakfast Cream Cheese-Stuffed French Toast

Dinner Cuban-Marinated Sirloin Kabobs with Grilled Asparagus

DAY 1 Monday

Lunch White Bean and Salmon Salad

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Breakfast Apple Pie Oatmeal with Vanilla Greek Yogurt

Dinner Blackened Tilapia with Orange-Avocado Salad

Breakfast Blueberry Flax Yogurt Smoothie

Dinner Turkey Burgers with Roasted Pepper Mayo and Herbed Sweet Potato Fries Breakfast Veggie and Goat Cheese Scramble

Dinner Jamaican Pork Tenderloin with Lemony Green Beans

Breakfast Oat, Fruit, and Walnut Granola

DAY 2 Tuesday

Lunch Turkey-Cranberry Wraps

DAY 3 Wednesday

Lunch Whole Wheat Pasta with Spinach, Tomato, and Feta

DAY 4 Thursday

Lunch Curried Chicken Salad Stuffed Pitas

DAY 5 Friday

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Dinner Italian Beef and Rice Stuffed Peppers

Breakfast Banana-Carrot and Pecan Muffins

Dinner Mexican Chicken Tortilla Soup

Breakfast Tomato and Basil Frittata

Dinner Grilled Shrimp with Lime Cream

Day 1: Breakfast

Cream Cheese-Stuffed French Toast

Ingredients

• ¼ (8-ounce) 1/3-less-fat cream cheese,

softened

• 1 Tbsp. low sugar sweet orange marmalade (such as Smuckers)

• 4 slices 100% whole grain bread

• ½ cup egg substitute

• ½ cup fat-free milk

• 1/4 tsp. ground cinnamon

• Vegetable cooking spray

• 1 tsp. powdered sugar

Instructions

1. Spread cream cheese evenly over 2 slices of bread. Spread evenly with marmalade. Cover with remaining bread slices.

2. Whisk together egg substitute, milk and cinnamon. Dip stuffed bread

Lunch Quinoa Tabbouleh Salad

DAY 6 Saturday

Lunch Lemony Hummus

DAY 7 Sunday

Lunch Butternut Squash Soup

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slices into egg mixture, coating both sides.

3. Cook bread slices in a large nonstick skillet coated with cooking spray over mediumhigh heat 2 minutes on each side or until golden. Sprinkle evenly with powdered sugar.

Nutrition Facts

• Servings: 2

• Calories: 280

• Calories from Fat: 70

• Total Fat: 8 g

• Saturated Fat: 3.5 g

• Cholesterol: 15 mg

• Sodium: 530 mg

• Total Carbohydrate: 34 g

• Dietary Fiber: 6-10 g

• Sugars: 12 g

• Protein: 19 g

Exchanges/Choices

• 2 carbohydrate

• 2 lean protein

Day 1: Lunch

White Bean and Salmon Salad

Ingredients

• 2 Tbsp. fresh lemon juice

• ½ tsp. grated lemon rind

• 1 Tbsp. extra-virgin olive oil

• ½ tsp. freshly ground black pepper

• ¼ tsp. kosher salt

• ½ tsp. minced fresh garlic or ¼ tsp.

garlic powder

• 1 (20-ounce) can great northern beans, rinsed and drained • 1 (6-ounce) pouch pink salmon, flaked

• 4 green onions, thinly sliced

• ¼ cup chopped fresh flat-leaf parsley

• Iceberg or butter lettuce leaves

(optional)

Instructions

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1. Whisk together first 6 ingredients.

2. Place beans and next 3 ingredients in a bowl. Gently stir in lime juice mixture. Serve salad in lettuce leaves, if desired.

Nutrition Facts

• Servings: 4

• Calories: 188


• Total Fat: 6 g

• Saturated Fat: <1 g


• Sodium: 674 mg


• Dietary Fiber: 6.3 g

• Sugars: <1 g

• Protein: 16 g

Exchanges/Choices

• 1.5 carbohydrate

• 2 meat

• 1 /2 fat

Day 1: Dinner

Want to Cure Diabetes?

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Cuban-Marinated Sirloin Kabobs with Grilled Asparagus

Ingredients

• 1 pound top sirloin

• ½ cup finely chopped onion

• ½ cup orange juice

• ¼ cup lime juice

• 2 Tbsp. chopped fresh garlic

• 1 Tbsp. dried oregano

• 1 tsp. ground cumin


• ½ tsp. kosher salt

• ½ tsp. freshly ground pepper

• Grilled Asparagus

• Lime wedges (optional)

• 1 pound fresh asparagus




Instructions

1. Trim sirloin of any excess fat and cut into 1 1/2-inch cubes. Place meat in a zip-top plastic bag.



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2. Stir together onion and next 5 ingredients. Pour into bag with meat.

Seal bag and shake gently to coat meat evenly with marinade; chill 4 hours.

3. Snap off tough ends of asparagus.

Place in a flat dish. Drizzle with olive oil. Sprinkle with salt and pepper,

tossing to coat. Place asparagus in a grill pan or over aluminum foil pierced evenly with holes. Grill over medium-high heat 5 minutes or until browned on all sides.

4. Pat meat dry with paper towels. Rub olive oil evenly over meat; sprinkle evenly with salt and pepper. Thread meat evenly onto wooden skewers. Grill over medium-high heat 8 to 10 minutes or to desired degree of doneness, turning every 2 minutes to cook all sides. Serve with grilled asparagus and lime wedges, if

desired. Nutrition Facts

• Servings: 4

• Calories: 262


• Total Fat: 15.9 g



• Sodium: 416 mg



• Sugars: 4 g

• Protein: 26 g

Exchanges/Choices

• 3 lean meat • 1 fat

• 1 vegetable

Day 2: Breakfast

Apple Pie Oatmeal with Vanilla Greek Yogurt

Ingredients

• 1 1/2 cups fat-free milk

• 1 cup unsweetened apple juice or cider

• ½ cup steel cut oats

• 1/8 tsp. kosher salt

• ½ Fuji or Braeburn apple, peeled and

chopped

• ¼ tsp. apple pie spice

• ½ cup fat-free plain Greek yogurt

Instructions

1. Bring milk and juice to a boil over medium-high heat in a medium saucepan. Stir in oats and salt; reduce heat to medium. Stir in apple and cinnamon.

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2. Cook 20 minutes or until oats and apples are tender, stirring occasionally.

3. Top with yogurt.

Nutrition Facts

• Servings: 4

• Calories: 170


• Total Fat: 2 g


• Cholesterol: <5 mg

• Sodium: 135 mg


• Dietary Fiber: 2 g

• Sugars: 13 g

• Protein: 8 g

Exchanges/Choices

• 2 carbohydrate

Day 2: Lunch

Turkey-Cranberry Wraps

Ingredients

• 1 cup whole berry cranberry sauce

• 1 Tbsp. Dijon mustard

• 4 (10-inch) whole wheat flour tortillas

• 4 romaine lettuce leaves, ribs removed

• 8 ounces sliced low-sodium turkey

breast

Instructions

1. Stir together cranberry sauce and mustard.

2. Place 1 tortilla on a flat surface. Spread about ¼ cup cranberry mixture evenly over tortilla. Top with 1 lettuce leaf and 2 ounces (about 2 slices) turkey; roll up. Repeat with remaining tortillas, cranberry mixture, lettuce and turkey.

3. Cut wraps in half at a diagonal. Wrap in plastic

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wrap and chill until ready to serve.

Nutrition Facts

• Servings: 4

• Calories: 267





• Sodium: 585 mg



• Sugars: 10 g

• Protein: 21 g

Exchanges/Choices

• 3 carbohydrate

• 2 very lean meat

Day 2: Dinner

Blackened Tilapia with Orange-Avocado Salad

Ingredients To Cure Diabetes Click

Here

• 2 Tbsp. fresh lime juice

• 1 tsp. Dijon mustard


• ¼ tsp. freshly ground pepper


• 1 Hass avocado, peeled and sliced

• 2 navel oranges, peeled and sectioned

• ¼ red onion, thinly sliced

• 1 1/2 tsp. blackened seasoning

• 2 (8-ounce) tilapia filets


Instructions

1. Whisk together first 4 ingredients in a medium bowl. Slowly add oil, whisking until blended. Add avocado slices, gently turning to coat all sides (to prevent avocado from turning brown).

2. Arrange orange slices on a deep plate; top with avocado slices and onion slices; drizzle with lime juice mixture. Set aside.

3. Sprinkle blackened seasoning evenly on both sides of fish.



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4. Cook fish in a non-stick skillet coated with cooking spray over medium-high heat 3 minutes on each or until fish flakes slightly with a fork. Serve with Orange-Avocado Salad.

Nutrition Facts

• Servings: 4

• Calories: 300


• Total Fat: 14 g

• Saturated Fat: 3 g


• Sodium: 312 mg



• Sugars: 9 g

• Protein: 32 g

Exchanges/Choices

• 1 carbohydrate

• 4 ½ very lean meat

• 1 fat

Day 3: Breakfast

Blueberry Flax Yogurt

Smoothie Ingredients

• ¾ cup fresh or frozen blueberries

• ½ eight inch banana, chilled

• 1 (6-ounce) container plain or nonfat

Greek yogurt

• 1 Tbsp. ground flax seeds

Instructions

1. Place all ingredients in a blender and process 20 – 30 seconds or until smooth. Serve immediately.

Nutrition Facts

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• Servings: 1

• Calories: 253


• Total Fat: 3 g



• Sodium: 70 mg



• Sugars: 18 g

• Protein: 18 g

Exchanges/Choices

• 2 carbohydrate

• 2 ½ very lean protein

Day 3: Lunch

Whole Wheat Pasta with Spinach, Tomato, and Feta

Ingredients

• 2 garlic cloves, chopped


• 4 large plum tomatoes, chopped

• 4 cups fresh baby spinach


• ½ tsp. dried oregano

• 1 (8-ounce) package whole wheat

linguine

• 1/2 cup crumbled reduced fat feta cheese

Instructions

1. Sauté garlic in olive oil in a large deep skillet over medium-high heat 1 minute. Add tomatoes and next 3 ingredients; cook 2 minutes or until spinach wilts. Remove from heat.

2. Cook pasta in a large Dutch oven according to package directions; drain. Add pasta

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to tomato mixture. Sprinkle with cheese. Serve immediately.

Nutrition Facts

• Servings: 4

• Calories: 300





• Sodium: 308 mg



• Sugars: 3 g

• Protein: 11 g

Exchanges/Choices

• 2 carbohydrate

• 1 lean meat

• 2 vegetable

• 2 fat

Day 3: Dinner

Turkey Burgers with Roasted Pepper Mayo and Herbed Sweet Potato Fries

Fry Ingredients

• 2 large sweet potatoes, unpeeled (about 5 ounces each)

• 1 Tbsp. olive oil

• 1 /4 tsp. kosher salt

• 1 tsp. dried rosemary


• ¼ tsp. ground red pepper

Fry Instructions

1. Cut potatoes lengthwise in half; cut each half lengthwise in half. Cut each piece into ½-inch thick strips. Place strips on a baking sheet. Drizzle

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with oil, tossing well to coat. Sprinkle with salt and remaining 3 ingredients; tossing to coat.

2. Bake at 450° for 15 minutes. Gently turn strips with a spatula to ensure even browning. Bake 10 more minutes or until potatoes are browned and tender.

Burger Ingredients To Cure Diabetes Naturally Click Here

• ¼ cup finely chopped roasted red peppers

• ¼ cup reduced-fat mayonnaise

• 11 /4 pounds lean ground turkey breast

• ½ tsp. salt



• 4 lettuce leaves

• 8 tomato slices

• 4 red onion slices

• 4 reduced-calorie whole wheat hamburger buns

Burger Instructions

3. Stir together minced peppers and mayonnaise. Set aside. 4. Combine turkey, salt and pepper; divide into 4 patties. 5. Cook patties in a nonstick skillet coated with cooking spray over

mediumhigh heat 5 minutes on each side or until done.


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6. Spread roasted pepper mixture over bottoms of buns. Top evenly with turkey patties, lettuce, tomato, and onion; cover with tops of buns.

Serve with Herbed Sweet Potato Fries. Nutrition Facts

• Servings: 4

• Calories: 310


• Total Fat: 11 g



• Sodium: 806 mg



• Sugars: 12 g

• Protein: 26 g

Exchanges/Choices

• 2 carbohydrate


( continued from pg. 13)

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Veggie and Goat Cheese

Scramble Ingredients

• ¼ cup chopped red or green bell

pepper

• ¼ cup chopped onion

• 2 tsp. olive oil

• ½ cup chopped tomato

• 1 cup egg substitute



• ¼ cup crumbled herbed goat cheese

Instructions

1. Sauté bell pepper and onion in oil in a large non-stick skillet

over medium-high heat 2 minutes

2. Add tomato and cook 2 minutes or until liquid is absorbed.

3. Reduce heat to medium; add egg substitute, salt and pepper. Cook, stirring occasionally, 2 minutes or until egg is cooked.

4. Sprinkle with goat cheese. Let stand until cheese softens, about 1 minute.

Nutrition Facts

• Servings: 2

• Calories: 230


• Total Fat: 15 g



• Sodium: 6200 mg



• Sugars: 3 g

• Protein: 20 g

Exchanges/Choices

• 3 medium fat protein

• 1 vegetable

Day 4: Breakfast

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Day 4: Lunch

Curried Chicken Salad Stuffed Pitas

Ingredients

• 1 to 1 1/4-pound package boneless, skinless chicken breast halves

• ¼ cup slivered almonds

• ½ cup nonfat Greek yogurt

• 3 Tbsp. reduced-fat mayonnaise

• 1 tsp. curry powder


• ¼ tsp. pepper

• 1 cup green or red seedless grapes,

halved

• 2 cups mixed greens

• 4 (4-inch) whole wheat pita rounds

Instructions

1. Bring 4 cups water to a boil in a medium saucepan. Add chicken; reduce heat to medium and simmer 20 minutes or until done. Remove chicken from pan; cool slightly. Cut into bitesize pieces. Set aside.

2. Cook almonds in a dry skillet over medium-high heat 5 minutes, or until lightly browned, stirring often.

3. Stir together yogurt and next 4 ingredients. Add reserved chicken and grapes, stirring gently to coat. Place ¼ each of mixed greens and chicken salad into pita rounds.

Nutrition Facts

• Servings: 4

• Calories: 400

• Calories from fat: 120

• Total fat: 14 g

• Saturated fat: 1.5 g


• Sodium: 620 mg

• Total carbohydrate: 38 g

• Dietary fiber: 4 g

• Sugars: 7 g

• Protein: 31 g

Exchanges/Choices

• 2 carbohydrate

• 2 lean protein

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Day 4: Dinner

To Cure Diabetes in 21 Days Click Here

Jamaican Pork Tenderloin with Lemony Green Beans

Pork Ingredients

• 3 /4 pound pork tenderloin

• ¼ cup orange juice, divided

• 2 tsp. Jamaican Jerk seasoning

• 1 /4 cup no sugar added grape jelly (such as Smuckers )

• 2 Tbsp. Creole mustard

Pork Instructions

1. Rub 2 Tbsp. orange juice over pork. Rub with seasoning. Place pork in an aluminum foil-lined roasting pan.

2. Bake at 450° for 25 minutes or until a meat thermometer inserted into thickest portion registers 155 degrees. Let pork stand 5 minutes before slicing.

3. Whisk together jelly, mustard, and remaining 2 Tbsp. orange juice in a small saucepan. Cook over low heat, whisking constantly until smooth and thoroughly heated. Drizzle over pork slices.

Green Bean Ingredients

• 3 cups water

• 1 pound fresh green beans, trimmed


• 1 tsp. grated lemon rind

• 1 Tbsp. fresh lemon juice


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Green Bean Instructions

4. Bring 3 cups water to a boil in a large saucepan over medium-high heat. 5. Add green beans, and cook 5 minutes or until crisp-tender. 6. Drain and return green beans to pan.

7. Stir in olive oil and remaining ingredients. Nutrition Facts

• Servings: 4

• Calories: 250


• Total fat: 9 g



• Sodium: 536 mg



• Sugars: 10 g

• Protein: 28 g

Exchanges/Choices


• 2 vegetable

• 1 /2 carbohydrate


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Day 5: Breakfast

Oat, Fruit, and Walnut Granola

Ingredients

• 2 ¾ cups rolled oats

• 1 cup chopped walnuts

• ½ cup dried blueberries

• ½ cup chopped dried apricot

• ½ cup dried cherries

• ½ cup honey

• 1/3 cup butter, melted

• 1 tsp. vanilla extract

Instructions

1. Stir together oats and next 4 ingredients in a large bowl.

2. Stir together honey, butter, and vanilla extract. Drizzle over oat mixture, stirring to coat. Spoon oats mixture into an aluminum foil-lined baking sheet coated with cooking spray, spreading mixture evenly.

3. Bake at 350° for 20 to 25 minutes, stirring after 15 minutes for even browning. Let stand 5 minutes.

Nutrition Facts

• Servings: 12

• Calories: 317


• Total fat: 12.9 g



• Sodium: 42 mg


• Dietary fiber: 5.6 g

• Sugars: 18 g

• Protein: 6.2 g

Exchanges/Choices

• 3 carbohydrate

• 2 fat

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Day 5: Lunch

Quinoa Tabbouleh Salad

Ingredients

• 2 cups water

• 1 cup dry quinoa

• 4 plum tomatoes finely chopped

• 2 cups chopped fresh parsley

• ½ small purple onion, finely chopped

• 1 cucumber, peeled, seeded and finely

chopped

• ¼ cup chopped fresh mint (optional)

• ¼ cup lemon juice




Instructions

1. Bring 2 cups water to a boil in a saucepan. Add quinoa. Cover, reduce heat and simmer 15 minutes or until liquid is absorbed. Remove from heat; uncover. Fluff with a fork.

2. Place quinoa, tomatoes and next 4 ingredients in a large bowl. Whisk together lemon

juice and next 3 ingredients. Drizzle over quinoa mixture, tossing to coat.

Nutrition Facts

• Servings: 4

• Calories: 240


• Total fat: 10 g



• Sodium: 300 mg



• Sugars: 3 g

• Protein: 7 g

Exchanges/Choices

• 2 carbohydrate

• 1 vegetable

• 1 fat

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Day 5: Dinner

To Cure Diabetes Permanently Click Here

Italian Beef and Rice Stuffed Peppers

Ingredients

• 4 medium-size red bell peppers

• Cooking spray

• 3 /4 pound extra-lean ground beef

• 1 cup chopped onion

• 1 /2 cup chopped Italian (flat leaf) parsley

• 1 tsp. smoked paprika

• 1 /4 tsp. kosher salt

• 1 /4 tsp. garlic powder

• 1 /2 (8.8-ounce) package microwaveable whole grain brown rice (such as Uncle Ben’s )

• 2 cups bottled pasta sauce, divided

• 1 /2 cup grated Asiago or Pecorino Romano cheese

• 1 /2 cup dry red wine

Instructions

1. Cut tops off bell peppers; reserve tops. Discard seeds and membranes. Place peppers, cut sides down, in a baking dish; cover with plastic wrap. Microwave at high 2 minutes or until peppers are crisp-tender. Cool.

2. Heat a large nonstick skillet over medium-high heat coated with cooking spray. Add beef and next 5 ingredients; cook 5 minutes or until beef is lightly browned, stirring to crumble. Remove from heat. Stir in rice, 1/2 cup pasta sauce, and cheese.


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3. Place remaining 1 1/2 cups pasta sauce and wine in a small saucepan; bring to a boil. Spoon about 3/4 to 1 cup beef mixture into each pepper. Place peppers, facing up, in a 2-quart baking dish coated with cooking spray; Pour wine mixture over peppers. Cover with foil.

4. Bake at 450° for 20 minutes. Uncover, and bake 5 more minutes or until lightly browned. Serve peppers with sauce. Garnish with pepper tops.

Nutrition Facts

• Servings: 4

• Calories: 316


• Total fat: 8 g



• Sodium: 698 mg



• Sugars: 14 g

• Protein: 25 g

Exchanges/Choices


• 1 lean meat

• 1 carbohydrate

• 5 vegetable

• 1 fat


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Day 6: Breakfast

Banana-Carrot and Pecan Muffins

Ingredients

• 1 cup whole wheat flour • 1 tsp. baking powder

• 1 tsp. ground cinnamon

• ¼ tsp. baking soda


• ¼ cup canola oil

• 1 /3 cup brown sugar

• 1 large egg

• 1 /3 cup vanilla sugar-free yogurt

• ¾ cup shredded carrot

• ½ cup mashed banana

• 1 tsp. vanilla extract

• ¼ cup chopped pecans

Instructions

1. Combine first 5 ingredients in a large bowl.

2. Whisk together oil, sugar and egg in a medium bowl. Add yogurt and next 3 ingredients. Stir oil mixture into flour mixture in large bowl. Stir in pecans.

3. Place paper or foil liners in a 6-cup muffin tin. Spoon batter evenly into muffin cups.

4. Bake at 375° for 22 minutes or until muffins are lightly browned and a toothpick inserted in center comes out clean.

Nutrition Facts

• Servings: 6

• Calories: 270


• Total fat: 14 g



• Sodium: 360 mg



• Sugars: 17 g

• Protein: 5 g

Exchanges/Choices

• 2 carbohydrate

• 3 fat

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Day 6: Lunch

Lemony Hummus

Ingredients

• 1 (15-ounce) can chickpeas, drained

• ¼ cup fresh lemon juice

• 1 1/2 Tbsp. tahini

• 1 large garlic clove, coarsely chopped



• ¼ tsp. ground cumin


• 1 /4 to 1/3 cup water

Instructions

1. Place first seven ingredients in the bowl of a food processor. Process until combined.

2. Add olive oil and ¼ cup water; process until smooth, adding more water to ensure a smooth, thick consistency, stopping once to scrape down sides.

Nutrition Facts

• Calories: 190


• Total fat: 8 g

• Saturated fat: 1 g


• Sodium: 622 mg



• Sugars: 0 g

• Protein: 6 g

Exchanges/Choices

• 2 carbohydrate

• 1 1/2 fat

Day 6: Dinner

Mexican Chicken Tortilla Soup

Ingredients

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• 1 small sweet onion, chopped

• 2 tsp. extra-virgin olive oil

• 4 cups fat-free, low sodium chicken

broth

• 2 cups chopped cooked chicken

breast ( about 1 large chicken breast )

• 1 cup frozen corn kernels

• ½ cup chunky hot (spicy) salsa

• 2 Tbsp. fresh lime juice (about 1

large

lime)

• ½ tsp. ground cumin



• 9 unsalted tortilla chips

• ½ cup chopped fresh cilantro

• Lime wedges (optional)

Instructions

1. Sauté onion in oil in a large saucepan over medium-high heat 2 minutes or until tender.

2. Add broth and next seven ingredients. Reduce heat to medium, and cook, uncovered, 10 minutes or until thoroughly heated.

3. Break tortilla chips into soup.

4. Sprinkle each serving with cilantro and if desired, serve

with lime wedges, if desired.

Nutrition Facts

• Servings: 3

• Calories: 156


• Total fat: 5 g



• Sodium: 350 mg



• Sugars: 6 g

• Protein: 13 g

Exchanges/Choices

• 1 carbohydrate


• 1 fat

Day 7: Breakfast

Tomato and Basil Frittata

Ingredients

• ¼ cup chopped onion


• 1 garlic clove, minced

• 2 plum tomatoes, chopped

• ¼ cup fresh basil leaves, thinly sliced

• 8 large egg whites


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• ¼ tsp. pepper

• ½ cup finely shredded reduced-fat Italian cheese blend

Instructions

1. Sauté onions in hot oil in a large non-stick, oven-safe skillet coated with cooking spray 2 minutes or until tender. Add garlic; sauté 1 minute. Add tomato and cook 1 minute or until liquid is absorbed; sprinkle evenly with basil.

2. Whisk together eggs, salt and pepper. Pour over onion mixture in skillet. Sprinkle evenly with cheese.

3. Place in oven and broil on High, 6 inches from heat, 5 minutes or until eggs are firm and cheese is melted and lightly browned.

Nutrition Facts

• Servings: 2

• Calories: 260


• Total fat: 14 g



• Sodium: 860 mg



• Sugars: 2 g

• Protein: 28 g

Exchanges/Choices

• 1 lean meat

• 2 vegetable

• 3 fat

Day 7: Lunch

Butternut Squash Soup

Ingredients

• 1 large sweet onion, chopped

• 2 carrots, peeled and chopped

• 2 celery ribs, chopped


• 2 garlic cloves, minced

• 1 Tbsp. chopped fresh ginger or 1 tsp.

ground ginger

• 1 butternut squash, peeled and cubed

• 1 (32-oune) container fat-free, low sodium chicken or vegetable broth

• 1 cup whole milk



• ¼ tsp. ground nutmeg

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Instructions

1. Sauté onion, carrots, and celery in hot oil in a large Dutch oven over medium-high heat 10 minutes or until tender. Add garlic and ginger and sauté 1 minute. Add squash and chicken broth; bring to a boil. Reduce heat, and simmer 30 minutes or until squash is tender.

2. Process squash mixture in a blender or food processor, in batches, until smooth. Return squash mixture to Dutch oven. Stir in milk and remaining ingredients. Cook over medium heat 5 minutes or until thoroughly heated.

Nutrition Facts

• Servings: 6

• Calories: 212


• Total fat: 5 g



• Sodium: 426 mg



• Sugars: 13 g

• Protein: 8.3 g

Exchanges/Choices

• 1 medium fat meat

• 1 carbohydrate

• 2 vegetable

Day 7: Dinner

Grilled Shrimp with Lime

Cream Shrimp

Ingredients

• 1 pound unpeeled large fresh shrimp

• ¼ cup fresh lime juice (about 2 large

limes)


• 2 garlic cloves, minced


• ¼ tsp. ground cayenne pepper

Shrimp Instructions

1. Peel shrimp, leaving tails on, if desired. Place in a shallow dish.

2. Stir together lime juice and next four ingredients. Pour over shrimp; tossing to coat thoroughly. Thread shrimp onto wooden skewers.

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3. Grill shrimp over medium-high heat 1 minute on each side or just until shrimp turn pink. Serve with Lime Cream.

Lime Cream Ingredients

• 1/2 cup Greek yogurt

• 1 tsp. grated lime rind

• 1 Tbsp. fresh lime juice

• ¼ tsp. salt

• 1 /8 tsp. ground red pepper

Lime Cream Instructions

1. Stir together all ingredients. Serve with grilled shrimp.

Nutrition Facts

• Servings: 2

• Calories: 254


• Total fat: 10.8 g



• Sodium: 677 mg


• Dietary fiber: <1 g

• Sugars: 3 g

• Protein: 33 g

Exchanges/Choices

• 3 ½ very lean meat

• 2 fat

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