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    Your Diabetes Menu Plan

    Tips and recipes to help you keep your diet on track.

    Lunch continued...


    Whole wheat pita stuffed with Curried Tempeh Waldorf Salad and watercress

    Curried Tempeh Waldorf Salad

    Tempeh stands in for chicken in this fruit- and nut-studded salad. Look for a 100% whole wheat pita that has between 70 and 90 calories per serving (either a mini pita or half of a large one).

    Makes 3 servings


    8 oz tempeh

    ½ cup water

    ⅜ cup vegan mayonnaise or light mayo

    1 tsp tamari

    1 tbsp curry powder

    1 apple, cored and diced

    ¼ cup chopped cashews

    2 stalks celery, diced

    2 tbsp golden raisins

    3 cups watercress

    1½ 100% whole wheat pitas, cut in half


    1. Place tempeh in a microwave-safe bowl and drizzle with water. Cover with a lid and microwave 5 minutes. Drain water and break apart tempeh with a fork. Tempeh should be chunky or crumbly.

    2. In a separate bowl, mix mayo, tamari, and curry powder. Add tempeh, apple, cashews, celery, and raisins and mix. Pile into pita halves with watercress.

    Per serving: 433 calories, 21 g protein, 43 g carbohydrate, 22 g fat (3 g saturated fat), 6 g fiber, 11 g sugar, 453 mg sodium. Calories from fat: 45%

    Pack a Snack

    Use snacks to fill nutritional gaps in your main meals (hint: that usually means fruits and vegetables), Weisenberger says.

    Here are some of her favorite snacks:

    • Cottage cheese with diced tomatoes, basil, and black pepper.
    • Portobello pizza: Take a large mushroom, clean it, then fill with tomato sauce and low-fat cheese. Roast in the oven 20 minutes.
    • Apple and peanut butter: The classic combo delivers fiber plus protein and fat -- a winning combination to curb hunger.
    • Edamame and nuts
    • V-8 juice: It takes the edge off your hunger while prepping a meal. Make your own reduced-sodium V-8 by blending the regular juice with the no-salt-added variety.


    Find a few great one-pot recipes that are heavy on veggies to add to your repertoire. Then cook a big batch when you have time and freeze it for a quick weeknight meal. A serving of this soup (about two cups) is very filling.

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