how to beat diabetes with this 7 day diet plan

Whether you are living with diabetes or not, eating well is important.

The foods you choose to eat in your daily diet make a difference not only to managing diabetes, but also to how well you feel and how much energy you have every day.

 Build your daily diabetic diet meal plan by choosing one breakfast, one lunch and one dinner, plus two snacks—any combination gets you approximately 1,400 calories a day and a healthy dose of the "Fat-Fighting 4." Remember to eat about every 3 hours and practice portion control.

7 Day Diabetes 1200 calorie menu day1

• BREAKFAST

  • 1 Cup Skim Milk
  • 1 Orange, medium
  • 1 Cup Cheerios Cereal

• MORNING SNACK

  • 1 Cup Cantaloupe Melon

• LUNCH

  • Grilled Shrimp Skewers over White Bean Salad
  • 1 Whole-Wheat Pita Bread, small
  • 1 Cup Skim Milk
  • 1 Fudgsicle, no sugar added

• AFTERNOON SNACK

  • 2 Tablespoons Prepared Hummus
  • 3 Ounces Celery Sticks

• DINNER

• 1/2 Cup Cooked Brown Rice
• North African Spiced Carrots
• Tomato-Herb Marinated Flank Steak
• 1/2 Banana, small

• day2

BREAKFAST

• • 1 Cup Skim Milk
  • 1/2 Banana, small
  • 1 Cup Bran Flakes Cereal

MORNING SNACK

• • 1 Fruit & Nut Granola Bar

LUNCH

• • Chopped Greek Salad with Chicken
  • 1 Whole-Wheat Bread
  • Vanilla-Orange Freezer Pops

AFTERNOON SNACK

• • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

DINNER

• 1 Cup Steamed Brussels Sprouts
• Grilled Shrimp Remoulade
• 1/2 Cup Cooked Couscous
• 1 Peach, medium
• 
  
• day3 

BREAKFAST

• • 1 Whole-Wheat English Muffin
  • 1 Cup Skim Milk
  • 1/2 Cup Blueberries
  • 1 Teaspoon Fat Free Cream Cheese

MORNING SNACK

• • 1 Apple, small

LUNCH

• • 1 Cup Tossed Salad Mix
  • 1 Tablespoon Fat Free Blue Cheese Salad Dressing
  • Hungarian Beef Goulash
  • 1/2 Cup Fresh Pineapple
  • 1 Slice Reduced-Calorie Oatmeal Bran Bread

AFTERNOON SNACK

• • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

DINNER

• Asian Green Bean Stir-Fry
• 1 Cup Skim Milk
• Five-Spice Tilapia
• 1/2 Cup Cooked Quinoa
• 1 Nectarine, medium

day 4

BREAKFAST

• • 1 Cup Skim Milk
  • 1/2 Cup Hot Oatmeal
  • 1 Ounce Dried Fruit
  • 1 Tablespoon Walnuts

MORNING SNACK

• • 1 Kiwi

LUNCH

• • 1 Cup Tossed Salad Mix
  • Manhattan Crab Chowder
  • 1 Tablespoon Low Calorie Caesar Salad Dressing
  • 1 Slice Reduced-Calorie Oatmeal Bran Bread
  • 1 Cup Honeydew Melon

AFTERNOON SNACK

• • 1 Cup Blackberries
  • 1 Cup Skim Milk

DINNER

• 1/2 Cup Cooked Brown Rice
• Maple-Glazed Chicken Breasts
• 1/2 Cup Steamed Summer Squash
• 1/2 Cup Mango
• 
  
• 
  
• day5

BREAKFAST

• • 1 Scrambled Eggs
  • 2 Slices Reduced-Calorie Oatmeal Bran Bread
  • 1/2 Cup Grapefruit
  • 1 Cup Skim Milk

MORNING SNACK

• • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

LUNCH

• • 1 Cup Tossed Salad Mix
  • 1 Tablespoon Fat Free French Salad Dressing
  • Cheese-&-Spinach-Stuffed Portobellos
  • 1/2 Cup Unsweetened Applesauce

AFTERNOON SNACK

• • 1/2 Plain Bagel
  • 2 Tablespoons Prepared Hummus

DINNER

• • 1/2 Cup Cooked Quinoa
  • Roasted Baby Bok Choy
  • 1 Cup Strawberries
  • Maple-Chili Glazed Pork Medallions

day6

BREAKFAST

• • 1 Cup Skim Milk
  • 1 Whole-Wheat English Muffin
  • 1 Teaspoon Creamy Peanut Butter
  • 1 Tablespoon Sugar-Free Jam

MORNING SNACK

• • 1 Orange, medium

LUNCH

• • Chicken Mulligatawny
  • 1 Cup Skim Milk
  • 1 Whole-Wheat Pita Bread, small
  • 1 Cup Watermelon

AFTERNOON SNACK

• • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

DINNER

• Singapore Chile Crab with Spinach
• 1/2 Cup Cooked Brown Rice
• Rainbow Pepper Saute
• 1 Cup Cantaloupe Melon

day7

BREAKFAST

• • 1 Cup Skim Milk
  • 1 Plum
  • Quick Breakfast Taco

MORNING SNACK

• • 1 Apple, small

LUNCH

• • 1 Veggie Burger
  • 1 Whole-Wheat Roll
  • Bok Choy-Apple Slaw
  • 1 Apricot

AFTERNOON SNACK

• • 3 Ounces Carrot Sticks
  • 1/4 Cup Salsa

DINNER

• • 1 Cup Skim Milk
  • 1 Cup Tossed Salad Mix
  • 1 Tablespoon Low Calorie Caesar Salad Dressing
  • Turkish Chicken Thighs
    
  • 1/2 Cup Cooked Brown Rice
  • 1 Peach, medium