Marci’s One Week Meal Plan

By |2018-07-05T14:21:58-04:00Updated: August 5th, 2014|Diabetes Management, DIY Diabetes Articles|1 Comment

Marci’s week of healthy diabetes meals planned for you!
C = carbohydrates servings/exchanges
P = protein servings/exchanges
F = fat servings/exchanges

Day One
Breakfast
  • 1 cup cooked oatmeal made with water (2 C)
  • 2 walnuts, chopped (1 F)
  • 1 poached egg (1 P)
  • Cinnamon
Lunch
  • 2 slices whole-wheat bread (2 C)
  • 3 ounces turkey, tuna or other lean protein (3 P)
  • Lettuce, tomato
  • Mustard
Snack
  • Baked apple (1 C)
  • 4 walnuts, chopped (2 F)
Dinner
  • Salad with 2 tsp. olive oil plus
  • vinegar (2 F)
  • 1 medium size sweet potato (2 C)
  • 1 cup broccoli, steamed with 1/2 cup no-salt canned diced tomatoes (1 C)
  • 5 ounces salmon, grilled with garlic and 1 Tbsp. of light teriyaki sauce (5 P)
Snack
  • 1 fruit (1 C)
  • 6 almonds, slivered (1 F)
Day Two
Breakfast
  • 1 1/2 cups Wheatena made with water (3 C)
  • 1 fruit (1 C)
  • 2 walnuts, chopped (1 F)
  • Cinnamon
Lunch
  • 1 large slice pizza plain or with vegetables (2 C) (2 P) (2 F)
Snack
  • 1 fruit (1 C)
  • 1/4 cup cottage cheese (1 P)
Dinner
  • 6 ounces fish, poultry, or lean meat (6 P)
  • 3 cups vegetables (2 C)
  • 1 slice low-fat cheese melted on top (1 P)
  • 2 Tbsp. avocado (1 F)
Snack
  • 2 fruits (2 C)
  • 12 almonds (2 F)
Day Three
Breakfast
  • 1 cup cooked Wheatena or grits or oatmeal (2 C)
  • 4 walnuts, chopped (2 F)
  • 1 slice whole grain bread (1C)
  • 1/4 cup 1% cottage cheese or 1 slice low-fat cheese (1P)
Lunch
  • Large salad: 3 cups salad/veggies (1 C)
  • Add 4 ounces shrimp (4 P)
  • 2-4 Tbsp low-fat dressing (2F)
  • 1 small roll (1C)
Snack
  • 12 ounces low-sodium V8 or tomato juice (1 C)
Dinner
  • Large Salad (1 C)
  • 4 ounces of chicken (4 P)
  • 2 Tbsp. light dressing (1 F)
  • 1 fruit (1 C)
Snack
  • 1 fruits (1 C)
  • 6 cashews (1 F)
Day Four
Breakfast
  • 1 slice whole-grain bread (1 C)
  • 1/2 cup fat-free or 1% cottage
  • cheese (2 P)
  • 11 cup fresh fruit (1 C)
Lunch
  • 2 slices rye bread (2 C)
  • 2 slices low-fat cheese (2 P) or 2 ounces turkey, tuna, salmon
  • 2 slices tomato
Snack
  • 3-4 cups of popcorn (1 C)
Dinner
  • Salad with 2 Tbsp. light dressing (1 F)
  • 10 low-sodium black olives (1 F)
  • 5 ounces fish or poultry (5 P) grilled with spices
  • 1 whole grain pita bread (2 C)
  • 1-2 tsp. olive oil for bread (1-2 F)
Snack
  • 2 fruits (2 C)
  • 12 almonds (2 F)
Day Five
Breakfast
  • 1 English muffin (2 C)
  • 1 egg fried in butter spray (1 P)
  • 1 slice low-fat cheese (1 P)
  • 1 slice tomato (optional)
Lunch
  • 2 slices whole-wheat bread (2 C)
  • 2 ounces shrimp or chicken salad (2 P)
  • 1 Tbsp. light mayonnaise (for salad) (1 F)
  • lettuce, tomato
Snack
  • 1 light fruit yogurt (1 C) (1 P)
  • 12 almonds (2 F)
Dinner
  • 1 Tbsp. olive oil (3 F) to sauté 3 cups vegetables (2 C)
  • 4 ounces fish, poultry, or lean meat (4 P)
  • 1/2 cup cooked brown rice (1C)
Snack
  • Sugar-free Jell-O (free)
  • 1 fruits (1 C)
  • 25-calorie fat-free hot cocoa (free)
Day Six
Breakfast
  • 2 frozen whole-grain waffles (2 C)
  • 2 Tbsp. sugar-free syrup
  • 1 cup berries (1C)
Lunch
  • Large salad (1 C)
  • 3 ounces chicken (3 P)
  • 10 peanuts (1 F)
  • 1 Tbsp. olive oil plus vinegar (3 F)
Snack
  • 1 cup carrots and celery (free)
Dinner
  • 2 cups vegetables steamed with 2 Tbsp. salsa (2 C)
  • 1/2 cup black beans and 1/2 cup brown rice cooked (2 C) (1P)
  • 4 ounces shrimp grilled or baked with spices (4 P)
  • 1 ounce low-fat shredded cheese melted on top (1 P)
Snack
  • 3/4 cup high fiber cereal (at least 3 grams), low sugar cereal (under 5 grams) (1 C)
  • 3 dried apricots (1 C)
  • 12 cashews (2 F)
Day Seven
Breakfast
  • 1 cup cooked oatmeal made with water (2 C)
  • 1 small banana (1 C)
  • 2 walnuts, chopped (1 F)
  • Cinnamon
Lunch
  • 2 slices rye bread, sour dough, whole grain (2 C)
  • 2 ounces turkey, chicken
  • 1 ounce low-fat cheese (3 P)
  • Lettuce, tomato
  • 1 Tbsp lite mayo (1 F)
Snack
  • 1 fruit (1 C)
  • 1/2 cup low fat cottage cheese (2 P)
Dinner
  • 4 ounces shrimp (4 P) sautéed with 1 Tbsp. olive oil (3 F)
  • 2 cups non-starchy vegetables
  • 1 small potato (2 C)
  • 1 Tbsp. whipped butter (1 F)
Snack
  • Sugar-free Jell-O (free)
  • 1 mini popcorn bag (4 cups) (1C)
Rating: 3.0/5. From 1 vote.
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About the Author:

Marci SloaneMarci Sloane, MS, RD, LD/N, CDE, is a registered and licensed dietitian/nutritionist and certified diabetes educator. She grew up in NYC where she graduated with a degree in Nutrition and Physiology from Teachers College at Columbia University. For over a decade, Marci managed a Diabetes and Nutrition Education Center at a multi-bed hospital in South Florida and has been counseling people on healthy eating, weight loss, and managing diseases and conditions such as: diabetes, pre-diabetes, healthy eating, heart disease, weight loss, high cholesterol, high triglycerides, hypertension, hypoglycemia and a host of other nutrition-related diseases. Marci is an American Diabetes Association Valor Award recipient and lectures frequently to the public and healthcare professionals. Marci was a featured panelist for the Sun-Sentinel's "Let's Take It Off" weight loss program, was highlighted in the Palm Beach Post: Meet Your Neighbor, "Woman's book on healthy eating uses humor as a key ingredient" and was a participant in their Diabetes Series in 2007. Marci Sloane is a member of the American Diabetes Association’s Health Professional Committee.

One Comment

  1. J. Lavalais October 26, 2018 at 10:44 am - Reply

    You diet seems doable. You could remove one more barrier and give us a shopping list for the one week diet plan.. Just and idea

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