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    Healthy Eating With Diabetes: Your Menu Plan

    Sample Daily Menu Options continued...

    Smart fats:

    • Avocado added to your omelet
    • Nuts for cereals or a yogurt parfait
    • Extra virgin olive oil used in omelet
    • Canola oil used in whole-grain muffins, pancakes, or waffles


    A sandwich or wrap with whole-grain bread or tortilla and a lean protein such as:

    • Roasted turkey, skinless chicken, or lean beef or pork
    • Part skim-milk cheese or soy cheese
    • Water-packed tuna dressed in vinaigrette, yogurt, or light mayo

    A bean-based lunch such as:

    • Bean burrito with whole-grain tortilla
    • Hummus with whole grain-bread or vegetable dippers
    • Vegetarian or lean-meat chili or bean stew

    Main-course salad made with:

    • Dark green lettuce
    • Lots of vegetables
    • Lean meat, fish, beans, or cheese plus avocado and nuts, if desired
    • Dressing made with extra virgin olive oil, canola oil, or yogurt


    High-fiber carb choices:

    • Cooked grains like brown rice, quinoa, barley, bulgur, or amaranth
    • Whole wheat bread, tortilla, pita bread, or buns
    • Colorful vegetables on the side or in the main course
    • Dark green lettuce for a side or dinner salad
    • Fresh fruit on the side or with the entrée

    Lean protein (low in saturated fat):

    • Grilled or baked fish, by itself or in a mixed dish such as tacos
    • Skinless poultry -- grilled, baked, or stir-fried
    • Lean beef or pork -- sirloin, tenderloin -- with no visible fat
    • Part skim-milk cheese in entrees, such as eggplant parmesan, vegetarian pizza on whole wheat crust, vegetable lasagna, or enchiladas

    Smart fats:

    • A sensible amount of extra virgin olive oil or canola oil used for cooking
    • Nuts added to entrée or side dishes
    • Avocado or olives with entrée or side dishes

    Sample Recipes

    Homemade Napa Almond Chicken Salad Sandwich

    To add a couple of servings of higher-fiber and nutrient-rich whole grains, serve this chicken salad on 2 slices of 100% whole-grain bread or in a whole-wheat pita pocket. Or make a wrap sandwich with a whole-wheat flour tortilla.

    Makes 4 or more servings.

    3 cups shredded roasted or rotisserie chicken, skin removed
    1 cup red grapes, cut in half
    2/3 cup finely chopped celery
    1/3 cup sliced almonds, honey roasted or plain roasted