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Try the exciting new lunch recipe from Day 4 of our upcoming 7-Day Meal Plan.

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Diabetes (non-insulin dependent)

Diabetes (non-insulin dependent)

Description

Most important nutrients: protein, fiber, B-vitamins, vitamin C, vitamin D, vitamin E, chromium, omega 3 fatty acids Most important foods: legumes, root vegetables, green leafy vegetables, whole grains, fish, olive oil Avoidances: concentrated sugar, dried fruit, fruit juices, saturated fats, trans fats, excessive total fat, excessive iron

Diabetes (non-insulin dependent) - Day 1

Breakfast

Snack

  • AM
    • 8 oz. Nonfat vanilla yogurt
  • PM
    • 2 tbs sunflower seed butter on 4 oat bran crackers
  • Evening

Lunch

Dinner

Nutritional Profile

calories1947
protein100.47 grams (199%DV)
fiber31.41 grams (155%DV)
vitamin B11.815mg (165%DV)
vitamin B21.646mg (150%DV)
vitamin B324.92mg (178%DV)
vitamin B62.257mg (174%DV)
vitamin B122.88mcg (120%DV)
folate822.30mcg (206%DV)
biotin21.38mg (71%DV)
pantothenic acid6.514mg (130%DV)
vitamin C179.74mg (240%DV)
vitamin D10.01mg (200%DV)
vitamin E30.33mg (202%DV)
chromium*
omega 3 fatty acids6.125 grams (272%DV**)

Diabetes (non-insulin dependent) - Day 2

Breakfast

Snack

  • AM
    • ¾ cup hummus on 1 whole wheat pita
  • PM
    • 2 tbs almond butter on 4 whole wheat crackers
  • Evening
    • 8 oz nonfat lemon yogurt

Lunch

Dinner

Nutritional Profile

calories2133
protein157.27 grams (312%DV)
fiber59.26 grams (292%DV)
vitamin B12.78mg (252%DV)
vitamin B22.39mg (218%DV)
vitamin B327.11mg (194%DV)
vitamin B63.84mg (295%DV)
vitamin B1210.32mcg (430%DV)
folate986mcg (247%DV)
biotin42.54 mg (142%DV)
pantothenic acid6.25mg (125%DV)
vitamin C550.73mg (734%DV)
vitamin D9.08mg (182%DV)
vitamin E19.78mg (132%DV)
chromium*
omega 3 fatty acids3.61 grams (160%DV **)

Diabetes (non-insulin dependent) - Day 3

Breakfast

  • 1½ cups cooked whole oats
  • 2 TBS almond slices
  • ½ cup fresh papaya slices

Snack

  • AM
    • 1 cup plain yogurt
    • ½ cup fresh blueberries
  • PM
    • ½ cup hummus
    • 4 100% whole wheat crackers
  • Evening
    • 1 cup low-fat soymilk
    • ½ cup fresh raspberries

Lunch

  • 1 cup lentil soup
  • salad with:
    • 2 cups romaine lettuce
    • cauliflower
    • onion
    • spinach
    • broccoli
    • carrot
    • bell peppers
    • sunflower seeds
    • olives
    • 2 tbs fat free honey mustard dressing

Dinner

  • 8 ounces poached salmon
  • 8 asparagus spears
  • 1 baked yam

Nutritional Profile

calories1999
protein139.47 (277%DV)
fiber58.70 grams (289%DV)
vitamin B12.28mg (207%DV)
vitamin B22.06mg (187%DV)
vitamin B331.50mg (225%DV)
vitamin B63.13mg (241%DV)
vitamin B1211.36mg (473%DV)
folate750.96mg (188%DV)
biotin35.74mcg (119%DV)
pantothenic acid5.94mg (119%DV)
vitamin C260.56mg (347%DV)
vitamin D11.34mcg (227%DV)
vitamin E11.77mg (78%DV)
chromium *
omega 3 fatty acids4.10gr (182%DV**)

Diabetes (non-insulin dependent) - Day 4

Breakfast

  • 2 poached eggs
  • 1 slice 100% whole wheat toast
  • ½ cup fresh kiwi slices

Snack

  • AM
    • 2 ounces low-fat string cheese
    • 2 tbs sunflower seeds
  • PM
    • 1 tbs almond butter inside of
    • 2 fresh celery stalks
  • Evening
    • ½ cup applesauce (from whole apples)
    • 1/2 cup walnuts

Lunch

  • 4 ounces marinated teriyaki tofu slices
  • 1 cup cooked brown rice
  • 1 cup fresh spinach with
    • 1 tsp sesame seeds and
    • 1 tbs low-fat vinegrette dressing

Dinner

  • 12 boiled prawns
  • 1 ounce cocktail sauce
  • 1 cup steamed broccoli
  • 1 whole wheat dinner roll

Nutritional Profile

calories1920
protein109.05 (216%DV)
fiber24.12gr (119%DV)
vitamin B11.21mg (110%DV)
vitamin B21.78mg (162%)
vitamin B316.19mg (116%)
vitamin B62.43mg (187%DV)
vitamin B123.50mcg (146%DV)
folate365.96mcg (91%DV)
biotin27.55mcg (92%DV)
pantothenic acid5.04mg (101%DV)
vitamin C291.15mg (388%DV)
vitamin D3.41mcg (68%DV)
vitamin E15.22mg (101%DV)
chromium*
omega 3 fatty acids1.25gr (56%DV**)

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