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Diabetic Friendly Lunch & Dinner Ideas:

Healthy dinnerWhat do you have planned for dinner tonight? Meal planning is a useful tool to make grocery shopping more efficient and meals healthier. Meal planning decreases stress and improves variety. There is a long list of pros when it comes to menu planning but for most people, a major con is the lack of free time to do so. The good news: meal planning does not have to be time consuming or tedious! We do not need to make extravagant meals but rather, we can rely on quick and easy entrees like sandwiches and low-sodium canned goods. Add fruits, veggies and low-fat dairy products on the side, and you have a well-balanced meal. Here are some lunch and dinner ideas to get your meal planning started!

Lunch & Dinner:

(1) Tuna or Salmon Packet
(10) Whole Wheat Crackers = 2 Carbs
(1) Small Apple, Banana, Orange = 1 Carb

(2) Whole Wheat Bread = 2 Carbs (2-3 oz.) Deli Meat (Chicken, Turkey, Ham)
(1 slice) Cheese
(1) Small Apple, Banana, Orange = 1 Carb

(3 oz) Rotisserie Chicken
(1 cup) Cooked Brown Rice = 3 Carbs
(1 cup) Frozen Veggies (Broccoli, Cauliflower, Green Beans)

(3 oz) Rotisserie Chicken
(1) Medium Baked Potato = 2 Carbs
(1/2 cup) Corn = 1 Carb
(2 Cups) Salad (Spinach or Romaine, Cucumbers, Carrots, 2 Tbsp Dressing)

(1) Tuna or Salmon Packet
(1 Cup) Salad Kit (Dole or Taylor Farms) = 1 Carb
(10) Whole Wheat Crackers = 2 Carbs

(3 oz.) Cooked Chicken (season with garlic + onion powder)
(1 Cup) Cooked Brown Rice = 3 Carbs
(1 Cup) Frozen Stir Fry Vegetables

(1) Medium Baked Potato = 2 Carbs
(1/2 cup) Manwich = 1 Carb
(¼ Cup) Shredded Cheese
(1 Cup) Steamed Broccoli
(1 Tbsp) Plain Greek Yogurt

(1 Cup) Canned Chili = 2 Carbs
(1) Medium Baked Potato = 2 Carbs
(¼ Cup) Shredded Cheese
(1 Cup) Green Beans

(½ Cup) Cottage Cheese
(1 Cup) Fresh or Frozen Fruit = 1 Carb
(10) Whole Wheat Crackers = 2 Carbs
(1 Cup) Salad Kit (Dole or Taylor Farms) = 1 Carb

(1 Cup) Low-Sodium Soup = 1 Carb
(5) Crackers = 1 Carb
(1) Small Banana, Apple, Orange = 1 Carb
(1 Cup) Salad Kit (Dole or Taylor Farms) = 1 Carb

(3 oz) Cooked Chicken
(½ Cup) Shredded Mexican Cheese
(2) 8” Medium Tortillas = 4 Carbs
(½ Cup) Sliced Green and Red Peppers
(1/4 cup) Chunky Salsa

(1 Roll) Sandwich Thin = 2 Carbs
(¼ Cup) Pizza Sauce = ½ Carb
(½ Cup) Shredded Cheese
(1) Small Apple, Banana, Orange = 1 Carb

(1 Roll) Sandwich Thin = 2 Carbs
(2 Tbsp) Peanut Butter
(1 Tbsp) Jelly = 1 Carb
(2) Small Clementines = 1 Carb

(1 Cup) Cooked Pasta = 3 Carbs
(½ Cup) Shredded Cheddar
(1 Cup) Steamed Broccoli

Blog post provided by: Megan Kemp, RDN, LD


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