Outsmart Diabetes: Get the 1-Week Meal Plan

Get the 1-Week Meal Plan
Lose body fat, lower blood sugar, and boost energy with Prevention’s
diabetes- and fat-fighting Outsmart Diabetes Diet.
You’ll eat three meals and two snacks a day. Each meal contains a healthy dose of the supernutrients for diabetes: calcium, vitamin D, omega-3s, and fiber. Here is the first week of a 1,400-calorie
plan. You can repeat meals to maximize your food dollars or to replace those you don’t care for.
DAY 1
Breakfast: Farmers’ Market
Scrambled Eggs (pictured)
PREP TIME: 15 MINUTES • TOTAL TIME: 27 MINUTES
4 omega-3-enriched eggs
4 egg whites
2 ounces low-fat goat cheese (such as Coach Farm), crumbled
2 teaspoons chopped fresh tarragon
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/2 pound asparagus, trimmed and cut into 3” pieces
1/2 pound sugar snap peas, trimmed
10 radishes, trimmed and quartered
1/4 cup fat-free, reduced-sodium chicken broth
1. Whisk together the eggs, egg whites, cheese, tarragon, salt, and pepper in a medium bowl. Set aside.
2. Coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add the asparagus,
peas, and radishes and cook, stirring, for 3 minutes. Add the broth, cover, and simmer for 5 minutes, or until
tender. Remove to a platter; cover and keep warm.
3. Wipe the skillet clean and recoat with cooking spray. Heat the skillet over medium heat. Add the egg mixture and, using a rubber spatula, push the cooked eggs toward the center while tilting the pan to distribute
the runny parts. Once the eggs are almost set, scramble them gently.
4. Place on the platter with the vegetables and serve immediately with 1 slice light whole grain toast and 1
cup fat-free milk.
Makes 4 servings
Lunch: Mixed-Up Salad
Toss 2 c vegetable greens, 3/4 c low-fat cottage cheese, and 1/2 c mandarin orange slices with 2 Tbsp light Italian dressing. Top with 2 Tbsp chopped almonds or walnuts. Serve with 5 whole grain crackers (such as Triscuits).
PREVENTION.COM
1
Outsmart Diabetes Meal Plan
Snack
Have one 6 oz light, fat-free, or low-fat flavored yogurt.
Dinner: Grilled Fish Tacos
Place 2 oz grilled fish and 1 c shredded cabbage, seasoned with rice vinegar, between 2 corn tortillas. Top
with 2 Tbsp light sour cream. Serve with 2 c veggies (such as eggplant, mushrooms, green beans, and
onions) marinated in 2 Tbsp light Italian dressing and 1 tsp olive oil, then grilled.
Snack
Spread 2 Tbsp hummus on 2 whole grain rye crisps.
DAY 2
Breakfast: Oatmeal
Top 1 c cooked oatmeal with 2 Tbsp walnut halves. Add ground
cinnamon and/or sugar substitute to taste. Serve with 1/2 c fatfree milk or calcium-enriched soy beverage.
Lunch: Knife-and-Fork Turkey Reuben
(pictured)
PREP TIME: 5 MINUTES • TOTAL TIME: 9 MINUTES
2 cups coleslaw mix from bagged salad
1/3 cup reduced-fat Thousand Island dressing
4 slices whole grain bread
4 tablespoons mustard
8 ounces lower-sodium deli turkey breast
4 slices (1 ounce each) Jarlsberg light cheese
1. Preheat the oven to broil. Stir together the coleslaw mix and salad dressing in a small bowl.
2. Place the bread slices on a baking sheet. Spread each with 1 tablespoon of the mustard. Top with the
turkey, coleslaw mixture, and cheese.
3. Place 4” to 6” from the heat and broil for 4 minutes, or until the cheese is melted.
Makes 4 servings
Snack
Have 1 c fat-free plain yogurt topped with 3/4 c fresh blueberries or blackberries.
PREVENTION.COM
2
Outsmart Diabetes Meal Plan
Dinner: Chicken With Veggies
Grill 3 oz chicken breast sprinkled with herb seasoning (such as Mrs. Dash Garlic & Herb Seasoning Blend)
and 1 c vegetables (such as mushrooms, zucchini, yellow squash, and bell peppers) tossed in 2 tsp olive oil.
Serve with 2/3 c cooked wild rice.
Snack
Slice 1 sm apple and spread with 2 tsp all-natural peanut butter.
DAY 3
Breakfast: Oatmeal
Top 1 c cooked oatmeal with 2 Tbsp walnut halves. Add ground
cinnamon and/or sugar substitute to taste. Serve with 1/2 c fatfree milk or calcium-enriched soy beverage.
Lunch: Grilled Chicken Salad
Toss 2 c mixed greens with 1/2 c diced tomatoes, 1/2 c sliced
cucumbers, and 1/4 c diced carrots, and top with 2 oz grilled
chicken breast. Drizzle with avocado-yogurt dressing (combine 1/4 c mashed avocado, 1/2 c fat-free plain
yogurt, and vinegar and herbs to taste). Serve with 2 slices whole grain crisps.
Snack
Pair 1 oz string cheese with 1 sm pear or other fruit.
Dinner: Balsamic-Glazed Flank Steak with Broccoli Raab
and Chickpea Puree (pictured)
PREP TIME: 25 MINUTES • TOTAL TIME: 50 MINUTES + MARINATING TIME
8 ounces flank steak
1/2 cup balsamic vinegar
1/2 small red onion, chopped
1 tablespoon finely chopped fresh rosemary
1/8 teaspoon salt
1 can (15-19 ounces) chickpeas, rinsed and drained
3 cloves garlic, quartered
1 tablespoon flaxseed oil
1 cup fat-free reduced-sodium chicken broth
Ground black pepper
4 cups coarsely chopped broccoli raab
1/2 teaspoon olive oil
1 tablespoon grated Parmesan cheese
1. Combine the steak, vinegar, onion, rosemary, and salt in a heavy zip-top bag. Marinate for at least 30 minutes at room temperature or for several hours in the refrigerator.
PREVENTION.COM
3
Outsmart Diabetes Meal Plan
2. Simmer the chickpeas, garlic, flaxseed oil, and 3/4 cup of the broth in a saucepan for 10 minutes, or until
the garlic is very tender. Transfer the mixture to a blender or food processor. Blend or puree, scraping down
sides as needed, until smooth. Season with plenty of the pepper. Return to the saucepan to simmer over low
heat if the mixture is too runny.
3. Place a large nonstick skillet over medium-high heat. Add the remaining 1/4 cup broth to the skillet and
bring to a boil. Add the broccoli raab. Cook, tossing, for 3 minutes, until the broccoli raab wilts. Remove and
cover to keep warm.
4. Wipe the skillet dry. Add the olive oil to the pan and heat on medium-high. Remove the steak from the
marinade (reserving any left for a balsamic sauce). Sear the steak in the heated pan for 3 to 4 minutes, or
until it’s browned on the bottom. Flip and cook for 4 to 6 minutes, then remove the pan from the heat. Turn
the heat down to medium. Remove the steak to a cutting board and let it rest for 5 minutes. Meanwhile, add
the remaining marinade to the pan and return it to the heat. Scrape the bottom of the pan to remove the
browned bits. Cook at a brisk simmer for 3 to 5 minutes, or until the mixture is sticky. Remove the pan from
the heat and set aside.
5. Cut the steak across the grain into thin slices. Spoon the chickpea puree and the broccoli raab onto 4 dinner plates. Top the puree with the beef, then drizzle the beef with the balsamic sauce. Sprinkle the cheese
on the broccoli raab.
Makes 4 servings
Snack
Have 1 med orange and 2 Tbsp cashews.
DAY 4
Breakfast: Super Egg White Scramble
Break 1 whole egg in small skillet coated with 2 tsp canola oil.
Add 1 egg white (or 1/4 c egg substitute) around outside of
whole egg and cook over low heat. Top with 2 Tbsp chopped
tomatoes or salsa. Serve with 1 slice reduced-calorie, high-fiber
whole grain toast spread with 1 tsp canola margarine and 1 c
fat-free milk or calcium-enriched soy beverage.
Lunch: Citrus Arugula Salad with
Grilled Chicken (pictured)
PREP TIME: 20 MINUTES • TOTAL TIME: 40 MINUTES + MARINATING TIME
1/4 cup orange juice
2 tablespoons lemon juice
2 tablespoons lime juice
1 tablespoon honey
3 cloves garlic, minced
1 teaspoon dried thyme
4 boneless, skinless chicken breast halves (4 ounces each)
2 tablespoons canola oil
PREVENTION.COM
4
Outsmart Diabetes Meal Plan
1/2 cup fat-free Greek-style yogurt
8 cups arugula
2 beets, peeled and shredded
1. Whisk together the orange juice, lemon juice, lime juice, honey, garlic, and thyme in a shallow covered dish.
Add the chicken, turning to coat. Cover and refrigerate for 1 to 2 hours, turning occasionally. (Chicken can
marinate up to 12 hours, if desired.)
2. Coat a broiler pan or grill rack with cooking spray. Preheat the broiler or grill. Place the chicken on the
broiler pan or grill rack, reserving the marinade. Cook for 15 minutes, or until a thermometer inserted in the
thickest portion registers 160°F and the juices run clear.
3. Meanwhile, place the marinade in a small saucepan over high heat. Bring to a boil and boil for 3 minutes.
Remove from the heat and whisk in the oil. Gently whisk in the yogurt.
4. Divide the arugula and beets among 4 plates. Slice the chicken, place on the salads, and drizzle with the
marinade.
Makes 4 servings
Snack
Have 6 oz fat-free yogurt and 4 dried apricot halves.
Dinner: Chicken and Broccoli Stir-Fry
Sauté 4 oz chicken (or lean beef) and 2 c broccoli, carrots, and onions in 1 Tbsp olive oil and 2 Tbsp light
teriyaki stir-fry sauce. Serve over 1/3 c cooked brown rice.
Snack
Have 3 c light microwave popcorn.
DAY 5
Breakfast: Cereal
Combine 1 c whole grain flaxseed-enriched cereal, 1 c fat-free
milk, and 2 Tbsp almonds.
Lunch: Soup and Salad Combo
Heat 1 c canned beef barley soup (“healthy” type) and serve
with spinach salad: Toss 2 c fresh spinach with 2 Tbsp shredded
reduced-fat mozzarella cheese and 1 Tbsp olive oil-andbalsamic-vinegar dressing.
PREVENTION.COM
5
Outsmart Diabetes Meal Plan
Snack
Slice 1 med banana in half and spread with 1 Tbsp all-natural peanut butter.
Dinner: Veracruz Shrimp Tacos (pictured)
PREP TIME 15 MINUTES • TOTAL TIME 35 MINUTES
3/4 pound medium shrimp, peeled
12 scallions, cut in 1 1/2” pieces
2 teaspoons canola oil
1 teaspoon dried oregano
3/4 cup grape tomatoes, halved
1/2 ripe avocado, sliced
1/4 cup chopped cilantro
2 tablespoons ground flaxseed
Juice of 1 lime
Pinch of salt
8 corn tortillas (6” diameter)
Hot-pepper sauce
1. Toss the shrimp, scallions, oil, and oregano in a bowl. Set aside for 15 minutes.
2. Combine the tomatoes, avocado, cilantro, flaxseed, lime juice, and salt in another bowl. Set aside.
3. Preheat a perforated grill rack set over a grill. Wearing a protective mitt, brush the grill rack with a little oil
and wipe off the excess. Place the reserved shrimp and scallions on the grill rack. Cook for 2 minutes more,
or until the shrimp are browned on the bottom. Flip and cook for 2 minutes more, or until opaque. Remove
to a plate.
4. Meanwhile, place the tortillas directly on the grill. Cook for about 1 minute on each side, or until warm and
starting to puff. Place 2 tortillas on each of 4 plates. Divide the shrimp and scallions evenly on the tortillas.
Top evenly with the reserved salsa. Pass the hot-pepper sauce at the table.
Makes 4 servings
Snack
Have 2 fig cookies and 1 c fat-free milk or calcium-enriched soy or rice beverage.
PREVENTION.COM
6
Outsmart Diabetes Meal Plan
DAY 6
Breakfast: Fruit Smoothie
Combine 1 c fat-free milk or calcium-enriched soy or rice
beverage, 6 oz fat-free plain yogurt, 1/2 c strawberries or other
fresh fruit, 2 Tbsp chopped walnuts, and 2 Tbsp flax meal in a
blender. Add ground cinnamon and/or sugar substitute to taste.
Blend for 15 seconds.
Lunch: No-Taco Salad
Mix 2 oz grilled fish, chicken, or lean beef; 1/3 c brown rice; and 1/2 c cooked red, black, or pinto beans.
Sprinkle with 1 oz reduced-fat shredded cheese and microwave on medium power for 45 seconds. Top with
1/2 c salsa and 1 Tbsp light sour cream. Serve over 2 c mixed lettuce greens.
Snack
Have 1 med pear, sliced, with 1 oz spreadable light cheese.
Dinner: Grilled Fish
Grill 3 oz salmon and top with 1/2 c chopped melon and mango. Serve with 2 c fresh spinach tossed with 2
Tbsp chopped pecans, sliced red onions, and 1 Tbsp oil-and-vinegar dressing. Serve with 1 c fat-free milk.
Snack: Frosty Chocolate Milkshake (pictured)
PREP TIME: 5 MINUTES
2 tablespoons unsweetened dark cocoa powder
2 tablespoons confectioners’ sugar
2 tablespoons boiling water
3/4 cup 1% milk
1/3 cup crushed ice cubes
2 teaspoons pure vanilla extract
In a glass measuring cup, whisk the cocoa, sugar, and water until a syrup forms. Add the milk and stir to
completely dissolve the syrup. Pour into a blender or a food processor, along with the ice and vanilla. Blend
or process for 1 to 2 minutes, or until the mixture is thick, creamy, and slightly lighter in color. A few tiny
specks of ice may remain. Pour into a frosted 20-ounce glass and serve immediately.
Makes 1 serving
PREVENTION.COM
7
Outsmart Diabetes Meal Plan
DAY 7
Breakfast: Peanut Butter–Banana Toast
Spread 1 slice reduced-calorie whole grain toast with 2 Tbsp
all-natural peanut butter and top with 1/2 med sliced banana.
Serve with 1/2 c fat-free milk or calcium-enriched soy beverage.
Lunch: Chicken Caesar Salad
Toss 3 c romaine lettuce with 2 oz skinless chicken, sliced, and
1/2 c mandarin oranges (juice- or water-packed, drained).
Drizzle with 2 Tbsp reduced-fat Caesar dressing and top with 1 Tbsp Parmesan cheese. Serve with 1 oz
whole grain crackers.
Snack
Pair 1 c apple slices with 1/4 c walnut halves.
Dinner: Sesame-Ginger Tuna Kebabs (pictured)
PREP TIME: 30 MINUTES • TOTAL TIME: 36 MINUTES + MARINATING TIME
1 pound tuna fillet, cut into 16 cubes
16 medium mushrooms
1/2 cup light Asian dressing
16 cherry tomatoes
8 scallions, trimmed and cut into 2” pieces
1. Soak 4 wooden skewers in water for 30 minutes. Combine the tuna, mushrooms, and dressing in a bowl,
tossing to coat. Set aside for 15 minutes. Coat a grill rack or broiler rack with cooking spray. Preheat the grill
or broiler.
2. Alternately thread 4 tuna cubes, 4 mushrooms, 4 cherry tomatoes, and 2 scallion pieces onto each skewer.
Grill or broil for 6 minutes, turning once, or until the fish flakes easily when tested with a fork. (Brush with
the remaining dressing during the first 4 minutes of cooking.)
Makes 4 servings
Snack
Have 3 graham cracker squares with 1 c fat-free milk.
PREVENTION.COM
8