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Practical Suggestions for Meals

Good Diabetes Meals

Breakfast:  

Egg white omelet using 2-3 egg whites only.

OR 2-4 hard boiled eggs  (egg whites only).

1/2 to 1 cup of yogurt.

A cup of coffee or tea or milk.   

Calendar

Lunch / dinner: 

A cup of coffee or tea.

A bowl of vegetable soup.

A plate of grilled chicken and fresh garden salad (you may add salad dressing).

A fresh fruit such as a small apple or pear or plum or a few strawberries.   

OR

A cup of coffee or tea.

A bowl of vegetable soup.

A small chicken or turkey or tuna sandwich. Discard  the top slice of bread, and make it an open sandwich.

A fresh fruit such as a small apple or pear or plum or a few strawberries.

  OR

Grilled vegetables such as bell pepper, zucchini or eggplant Chicken or turkey strips stir fried.

A small glass of wine.

A fresh fruit such as a small apple or pear or plum or a few strawberries.

  OR

Steamed vegetables such as broccoli or cauliflower.

Grilled chicken or Steak.

A small baked potato (without butter or cream).

A small glass of wine.

A fresh fruit such as a small apple or pear or plum or a few strawberries.

  OR

Shrimp on a small bed of pasta.

A small glass of wine.

A fresh fruit such as a small apple or pear or plum or a few strawberries.

  OR

A bowl of soup  

Fish, grilled or baked, especially Salmon.

A small glass of wine.

A fresh fruit such as a small apple or pear or plum or a few strawberries.

  OR

6 inch turkey or chicken Subway sandwich. Discard  the top slice of bread, and make it an open sandwich.

A diet soft drink.

A fresh fruit such as a small apple or pear or plum or a few strawberries.

Ethnic foods / Chinese:

A cup of won ton soup.

Beef or chicken or shrimp, cooked any Chinese style with a small portion of steamed rice such as ½ a cup.

Hot tea.

A fresh fruit such as a small apple or pear or plum or a few strawberries.   

OR

Mongolian barbeque beef or chicken.

Hot tea.

A fresh fruit such as a small apple or pear or plum or a few strawberries.

Japanese:

2-3 sushi, avoid rice rolls.

Stir fried beef or chicken on a small bed of steam rice such as ½ cup.

Hot tea.

A fresh fruit such as a small apple or pear or plum or a few strawberries.

Mexican:

One chicken or beef burrito with beans.

Very small amount of rice (no chips or nachos or guacamole).

A cup of coffee.

  OR

A cup of minestrone soup.

A plate of chicken or beef fajitas.

A cup of beans. (Do not eat tortilla, chips or nachos).

A cup of coffee.

A fresh fruit such as a small apple, pear, or a few strawberries.

 

Indian/ Pakistani

Two pieces of Tandoori chicken.

A small portion of rice (about ½ of a cup).

About a cup of dal.

Hot tea (chai without sugar).

A fresh fruit such as a small apple or pear or plum or a few strawberries.

  OR

Eat Well Chart

Two Seekh Kebobs.

1/2 naan.

A plate of vegetable such as okra, spinach or cauliflower.

A small glass of wine.

A fresh fruit such as a small apple or pear or plum or a few strawberries.   

OR

One samosa.

1/2 naan.

A small portion of chicken or beef or lamb curry.

Hot tea.

A fresh fruit such as a small apple or pear or plum or a few strawberries.

 

Mid Eastern:

A small portion of chicken or beef kebob.

A small portion of rice (about ½ of a cup).

A fresh fruit such as a small apple or pear or plum or a few strawberries.

  OR

A small portion of chicken shawarma.

A small portion of rice (about ½ of a cup).

A fresh fruit such as a small apple or pear or plum or a few strawberries.

 

Greek:

A small plate of Greek salad.

A small portion of Gyro meat (no cream or fries or rice).

A fresh fruit such as a small apple or pear or plum or a few strawberries.

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