Diabetic Meal Planning Guide

Included in this document are some tools to help you with meal planning to manage diabetes:

Ideas for meal menus
Meal starter and snacks suggestions
Dessert ideas
Sample menus from a diabetic before and after adapting the Mediterranean principles of eating and living.

Ideas for Delicious Diabetic Friendly Meals

Breakfasts

Hard-boiled egg with a slice of bread.
A scrambled egg prepared with chopped bell pepper and onion fried in olive oil. Enjoy with a slice of bread and a piece of seasonal fruit.
Toast topped with peanut butter (or other nut butter) and half a grapefruit.
Apple or banana topped with almond butter (or other nut butter).
Plain yogurt mixed with walnuts, banana, and maple syrup. Add a pinch of cinnamon.
Plain yogurt mixed with pecans slices, apples, a tiny bit of honey, and a pinch of cinnamon.
Plain yogurt mixed with fruit, nuts, and a tiny bit of maple or brown sugar.
Handful of nuts and a fruit smoothie (or some fresh fruit).
Oatmeal topped with nuts, a bit of sugar on the raw or maple syrup, a splash of cream, and cinnamon.
Oatmeal topped with apple slices, cinnamon, walnuts, and a tiny drizzle of honey.

Lunches and Dinners

Dark green lettuce, tomato, and cucumber (or other veggies) topped with tuna fish, olive oil, herbs, feta cheese, and sunflower seeds on a whole grain roll. Enjoy one square of dark chocolate for dessert.
A bowl of vegetable soup with a slice of bread. A few cubes of various cheeses, carrot sticks, and bell pepper slices drizzled with some olive oil. Enjoy on square of dark chocolate for dessert.
A cup of tomato soup with a small baked potato on the side topped with cheese, sautéed onions, and mushrooms. Enjoy some almonds afterword.
Grilled chicken or shrimp served on a bed of quinoa pilaf. Enjoy a piece of fruit as a side.
Veggie and meat kabobs. For dessert enjoy an oat pilaf and fresh strawberries topped with a dollop of whipped cream.
Fried rice with seafood, pork or chicken with sautéed vegetables. Make sure the fried rice is made with more vegetables than rice. For dessert enjoy smoked almonds and dark chocolate covered macadamia nuts.
A salad topped with black beans, cheese, corn, salsa, sour cream, and trans-fat free corn chips.
Grilled salmon with a side of sautéed zucchini, squash, and carrots in olive oil and herbs. A sweet potato. Enjoy a small scoop of vanilla ice cream topped with pecans.
Corn chowder soup with a side salad. Enjoy some nuts and fresh fruit with a dollop of whipped cream.
Grilled fish or chicken with a baked sweet potato topped with a little butter and a pinch of cinnamon, enjoy with a dark green salad on the side.
Chili with small piece of corn bread, enjoy a piece of dark chocolate for dessert.
Spinach salad with red onion, orange slices, and almonds. Enjoy with a side of grilled fish or chicken. Have a piece of dark chocolate afterword.
Grilled fish with vegetables of choice sautéed in olive oil, balsamic vinegar, and herbs served over bulgur wheat. Enjoy mango and strawberry slices on the side.
Seafood Alfredo served over pasta with a glass of red wine.

Snacks/Meal Starters

The portion control of snacks is important. Listen to your body if you are hungry and meal time is not going to be for a while enjoy a portion controlled amount of a real food snack.

These are examples of snacks that keep you feeling satisfied.

Cheese and a half a slice of whole grain bread or other type of bread
Apple slices and nut butter
Banana slices and nut butter
Dried figs and walnuts
Tiny bit of plain yogurt with granola and nuts
Yogurt and nuts and/or fruit
Half a piece of toast and peanut butter
Sliced fruit and cheese slices
Fruit and nuts
Dill pickles and slices of cheese
Some almonds and dried cherries or cranberries (or other dried fruit)
Sliced veggies dipped in olive oil
Carrots and celery slices and a portion controlled amount of dressing
Half baked apple with walnuts and cinnamon
Sliced tomato topped with balsamic vinegar, and a slice of cheese
Hummus and carrots, red bell peppers or celery slices
Plain yogurt drizzled with a little sweetener and nuts
Some avocado and tomato
Hard-boiled egg and a half a piece of toast
A few olives and some sliced veggies and a bit of cheese
Popcorn topped with a little bit of olive oil or butter and seasoned salt
Golden raisins and walnuts
Purple raisins and dark chocolate chips and pecans
Fruit smoothie
Kefir (yogurt drink)
Black beans topped with a bit of olive oil and salsa
Tuna fish topped with olive oil and tomato

Diabetic Friendly Desserts

Dessert Suggestions

Homemade hot chocolate
Flavored heated milk with vanilla, cinnamon, and a tiny bit of sweetener
Peanut butter with a few dark chocolate chips
Dark chocolate and some nuts
Dark chocolate covered nuts
Fresh fruit with a dollop of whipped cream
Baked apples or pears sprinkled with toasted walnuts, a tiny bit of brown sugar, and cinnamon
A small fruit smoothie
Dark chocolate covered coconut
Coconut with fruit or nuts
Clotted cream with fruit

Pre- and Post-Sample Menus of a Type 1 Diabetic PATH Participant

scroll the tables below to view content

Day 1	Pre-PATH Meals	Post-PATH Meals
Breakfast	2 frozen waffles with margarine spread and Log Cabin syrup Coffee with 2 packets Splenda Skim milk in coffee	½ cup whole grain oatmeal with a splash of whole milk and a sprinkle of cinnamon & 3 chopped walnuts. Coffee with a drop of agave nectar and a splash of whole milk.
Nutrient Analysis	Calories: 574, Fat: 19g, Saturated Fat: 4g, Cholesterol: 24mg, Protein: 12g, Carbohydrate: 92g, Fiber: 0, Calcium: 88mg, Sodium: 1,261mg	Calories: 226, Fat: 11g, Saturated Fat: 2g, Cholesterol: 12mg, Protein: 9g, Carbohydrate: 28g, Fiber: 4g, Calcium: 117 mg, Sodium: 45mg
Lunch	Canned chicken noodle soup Grilled cheese on wonder bread made with low-fat Velveeta cheese and margarine Sliced apple with low-fat peanut butter 2 cans diet soda	Slice of French bread brushed with olive oil grilled and topped with 2 pieces of a sliced apple and melted sharp cheddar Small salad with balsamic vinegar, greens and tomatoes Water with lemon
Nutrient Analysis	Calories: 518, Fat: 23g, Saturated Fat: 6g, Cholesterol: 24mg, Protein: 19g, Carbohydrate: 63g, Fiber: 7g, Calcium: 240mg, Sodium: 2,451mg	Calories: 346, Fat: 24g, Saturated Fat: 8g, Cholesterol: 30mg, Protein: 11g, Carbohydrate: 22g, Fiber: 2g, Calcium: 243mg, Sodium: 396mg
Afternoon Snack	Quaker granola bar	Raisins (to treat low)
Nutrient Analysis	Calories: 126, Fat: 5g, Saturated Fat: 2g, Cholesterol: 1g, Protein: 2g, Carbohydrate: 19g, Fiber: 1g, Calcium: 30mg, Sodium: 79mg	Calories: 65, Fat: 0, Saturated Fat: 0, Cholesterol: 0, Protein: 1g, Carbohydrate: 17g, Fiber: 1g, Calcium: 11mg, Sodium: 3mg
Dinner	One Lean Cuisine spaghetti and sauce dinner Packaged roll with margarine Frozen mixed vegetables	6 ounces grilled salmon Green beans in olive oil and garlic Red potatoes with parsley/butter 6 ounces red wine Square of dark chocolate
Nutrient Analysis	Calories: 490, Fat: 16g, Saturated Fat: 5g, Cholesterol: 1mg, Protein: 26g, Carbohydrate: 62g, Fiber: 7g, Calcium: 270mg, Sodium: 1,219mg	Calories: 846, Fat: 37g, Saturated Fat: 12g, Cholesterol: 124mg, Protein: 50g, Carbohydrate: 53g, Fiber: 6g, Calcium: 118mg, Sodium: 127mg
Evening Snack	Extend protein bar	No snack
Nutrient Analysis	Calories: 150, Fat: 3g, Saturated Fat: 1g, Cholesterol: 0mg, Protein: 11g, Carbohydrate: 21g, Fiber: 6g, Calcium: 144mg, Sodium: 180mg

Day 2	Pre-PATH Meals	Post-PATH Meals
Breakfast	Packaged instant oatmeal Fat-free yogurt Skim milk Coffee with 2 Splenda packets	One egg cooked in olive oil 1/2 avocado, and a spoon of salsa Coffee with agave and whole milk
Nutrient Analysis	Calories: 279, Fat: 3g, Saturated Fat: 1g, Cholesterol: 6mg, Protein: 19g, Carbohydrate: 46g, Fiber: 4g, Calcium: 167mg, Sodium: 282mg	Calories: 354, Fat: 31g, Saturated Fat: 6g, Cholesterol: 218mg, Protein: 11g, Carbohydrate: 12g, Fiber: 4g, Calcium: 124 mg, Sodium: 311mg
Lunch	Hot dog on bun with ketchup Chips in a bag Carrots with fat-free ranch 2 cans diet soda	3/4 cup of pasta mixed with 1/2 cup chopped tomato, olive oil and grated parmesan cheese Small chunk of French bread Few tablespoons whole yogurt Water with lemon
Nutrient Analysis	Calories: 585, Fat: 27g, Saturated Fat: 9g, Cholesterol: 45mg, Protein: 17g, Carbohydrate: 71g, Fiber: 3g, Calcium: 103mg, Sodium: 1,631mg	Calories: 415, Fat: 19g, Saturated Fat: 4g, Cholesterol: 12mg, Protein: 12g, Carbohydrate: 50g, Fiber: 4g, Calcium: 173mg, Sodium: 283mg
Afternoon Snack	SlimFast shake Pear	No snack
Nutrient Analysis	Calories: 278, Fat: 7g, Saturated Fat: 25g, Cholesterol: 5g, Protein: 11g, Carbohydrate: 49g, Fiber: 9g, Calcium: 818mg, Sodium: 200mg
Dinner	Packaged frozen fettucini Salad with fat-free Italian dressing 2 packaged rolls with margarine Raspberry Crystal Light drink mix Low-fat cheesecake with strawberry syrup	6 ounces grilled chicken over primavera pasta 1/2 cup pasta topped with red sauce sprinkled with fresh mozzarella Small salad with greens, Kalamata olives, feta cheese, and balsamic and olive oil Small chunk of French bread Square of dark chocolate 6 ounces red wine Square of dark chocolate
Nutrient Analysis	Calories: 676, Fat: 27g, Saturated Fat: 5g, Cholesterol: 16mg, Protein: 30g, Carbohydrate: 80g, Fiber: 4g, Calcium: 408mg, Sodium: 1,673mg	Calories: 818, Fat: 33g, Saturated Fat: 11g, Cholesterol: 159mg, Protein: 54g, Carbohydrate: 49g, Fiber: 4g, Calcium: 167mg, Sodium: 1,023mg
Evening Snack	Extend protein bar	No snack
Nutrient Analysis	Calories: 150, Fat: 3g, Saturated Fat: 1g, Cholesterol: 0mg, Protein: 11g, Carbohydrate: 21g, Fiber: 6g, Calcium: 144mg, Sodium: 180mg

Day 3	Pre-PATH Meals	Post-PATH Meals
Breakfast	2 eggs with low-fat Velveeta 1 bagel with margarine Cantaloupe Coffee with 2 Splenda packets Skim milk	3 spoons of whole fat yogurt with fresh blueberries Coffee with a drop of agave nectar and a splash of whole milk
Nutrient Analysis	Calories: 637, Fat: 28g, Saturated Fat: 9g, Cholesterol: 442mg, Protein: 32g, Carbohydrate: 65g, Fiber: 3g, Calcium: 347mg, Sodium: 1,277mg	Calories: 116, Fat: 6g, Saturated Fat: 3g, Cholesterol: 20mg, Protein: 6g, Carbohydrate: 12g, Fiber: 1g, Calcium: 186mg, Sodium: 74mg
Lunch	Packaged chicken and rice Celery and broccoli with low-fat ranch 2 cans diet soda Low-fat sugar-free ice cream bar	Small salad with greens, 1/2 chopped pear, 3 walnuts, sprinkle of feta cheese, balsamic vinegar and olive oil Small baked potato with sour cream and butter Water with lemon
Nutrient Analysis	Calories: 588, Fat: 30g, Saturated Fat: 8g, Cholesterol: 79mg, Protein: 30g, Carbohydrate: 51g, Fiber: 2g, Calcium: 250mg, Sodium: 1,0361mg	Calories: 486, Fat: 33g, Saturated Fat: 13g, Cholesterol: 55mg, Protein: 12g, Carbohydrate: 39g, Fiber: 4g, Calcium: 235mg, Sodium: 444mg
Afternoon Snack	Sweet tarts candy (to treat low) Fat-free yogurt	1/2 banana (to treat low)
Nutrient Analysis	Calories: 186, Fat: 0g, Saturated Fat: 5g, Cholesterol: 0g, Protein: 13g, Carbohydrate: 32g, Fiber: 0g, Calcium: 452mg, Sodium: 175mg	Calories: 54, Fat: 0g, Saturated Fat: 0g, Cholesterol: 0mg, Protein: 1g, Carbohydrate: 14g, Fiber: 1g, Calcium: 4mg, Sodium: 1mg
Dinner	Packaged beef stroganoff Baked potato with margarine Frozen mixed vegetables Raspberry Crystal Light drink mix	Vegetarian chili (homemade) topped with a sprinkle of cheddar cheese and salsa Handful of blue corn chips Sliced oranges 6 ounces red wine Square of dark chocolate
Nutrient Analysis	Calories: 569, Fat: 25g, Saturated Fat: 1g, Cholesterol: 55mg, Protein: 32g, Carbohydrate: 57g, Fiber: 7g, Calcium: 160mg, Sodium: 940mg	Calories: 558, Fat: 14g, Saturated Fat: 6g, Cholesterol: 9mg, Protein: 17g, Carbohydrate: 67g, Fiber: 13g, Calcium: 240mg, Sodium: 340mg
Evening Snack	Extend protein bar	No snack
Nutrient Analysis	Calories: 150, Fat: 3g, Saturated Fat: 1g, Cholesterol: 0mg, Protein: 11g, Carbohydrate: 21g, Fiber: 6g, Calcium: 144mg, Sodium: 180mg

Day 4	Pre-PATH Meals	Post-PATH Meals
Breakfast	Egg McMuffin Hash brown Coffee with 2 Splenda packets	1/2 banana 6 almonds Small glass of whole milk Coffee with a drop of agave nectar and a splash of whole milk
Nutrient Analysis	Calories: 430, Fat: 20g, Saturated Fat: 7g, Cholesterol: 229mg, Protein: 19g, Carbohydrate: 43g, Fiber: 3g, Calcium: 420mg, Sodium: 1,170mg	Calories: 213, Fat: 11g, Saturated Fat: 4g, Cholesterol: 23mg, Protein: 9g, Carbohydrate: 24g, Fiber: 2g, Calcium: 229mg, Sodium: 88mg
Lunch	Tuna melt sandwich (tuna, miracle whip on packaged bread with melted Velveeta) Bagged chips Pickle Apple Diet Snapple	Vegetarian chili with a few tortilla chips Carrots and celery dipped into a mix of 2 Tablespoons full-fat sour cream and chopped dill Water with lemon Small bite of blue cheese
Nutrient Analysis	Calories: 573, Fat: 19g, Saturated Fat: 6g, Cholesterol: 52mg, Protein: 34g, Carbohydrate: 68g, Fiber: 7g, Calcium: 244mg, Sodium: 1,685mg	Calories: 329, Fat: 10g, Saturated Fat: 5g, Cholesterol: 17mg, Protein: 15g, Carbohydrate: 45g, Fiber: 11g, Calcium: 190mg, Sodium: 250mg
Afternoon Snack	SlimFast Shake	No snack
Nutrient Analysis	Calories: 190, Fat: 6g, Saturated Fat: 2.5g, Cholesterol: 5g, Protein: 10g, Carbohydrate: 25g, Fiber: 5g, Calcium: 85mg, Sodium: 200mg
Dinner	Grilled chicken salad with lettuce, onion, tomato, chicken, fat-free ranch Lender's bagel with margarine 2 diet sodas	Salad with grilled chicken, greens, crumbled blue cheese, ½ chopped pear, 3 walnuts, balsamic vinegar and olive oil Small chunk of garlic bread 6 ounces red wine Square of dark chocolate
Nutrient Analysis	Calories: 442, Fat: 12g, Saturated Fat: 3g, Cholesterol: 73mg, Protein: 34g, Carbohydrate: 48g, Fiber: 3g, Calcium: 92mg, Sodium: 751mg	Calories: 700, Fat: 34g, Saturated Fat: 12g, Cholesterol: 78mg, Protein: 32g, Carbohydrate: 45g, Fiber: 4g, Calcium: 137mg, Sodium: 326mg
Evening Snack	Extend protein bar	No snack
Nutrient Analysis	Calories: 150, Fat: 3g, Saturated Fat: 1g, Cholesterol: 0mg, Protein: 11g, Carbohydrate: 21g, Fiber: 6g, Calcium: 144mg, Sodium: 180mg

Day 5	Pre-PATH Meals	Post-PATH Meals
Breakfast	Fruit loops with skim milk Orange Coffee with 2 Splenda packets	1/2 cup whole grain oatmeal with a splash of whole milk and a sprinkle of cinnamon and a sprinkle of brown sugar and a bit of butter Coffee with a drop of agave nectar and a splash of whole milk
Nutrient Analysis	Calories: 215, Fat: 2g, Saturated Fat: 0g, Cholesterol: 2mg, Protein: 7g, Carbohydrate: 45g, Fiber: 3g, Calcium: 212mg, Sodium: 223mg	Calories: 186, Fat: 7g, Saturated Fat: 4g, Cholesterol: 20mg, Protein: 6g, Carbohydrate: 28g, Fiber: 4g, Calcium: 101mg, Sodium: 36mg
Lunch	Canned vegetarian low-fat chili Baked potato with margarine Salad with fat-free Italian dressing 2 diet sodas	Omelet made with 2 eggs, chopped red pepper and onion topped with salsa and sour cream Small bunch of red grapes Water with lemon
Nutrient Analysis	Calories: 500, Fat:5g, Saturated Fat: 1g, Cholesterol: 1mg, Protein: 19g, Carbohydrate: 97g, Fiber: 17g, Calcium: 154mg, Sodium: 1,250mg	Calories: 330, Fat: 24g, Saturated Fat: 7g, Cholesterol: 435mg, Protein: 15g, Carbohydrate: 13g, Fiber: 1g, Calcium: 112mg, Sodium: 348mg
Afternoon Snack	Granola bar Apple	6 almonds and a tiny bit of blue cheese
Nutrient Analysis	Calories: 188, Fat: 5g, Saturated Fat: 2g, Cholesterol: 0g, Protein: 2g, Carbohydrate: 35g, Fiber: 4g, Calcium: 37mg, Sodium: 79mg	Calories: 83, Fat: 7g, Saturated Fat: 2g, Cholesterol: 7g, Protein: 4g, Carbohydrate: 2g, Fiber: 1g, Calcium: 65mg, Sodium: 123mg
Dinner	Grilled chicken breast Frozen corn Mashed potatoes with margarine and fat-free gravy Raspberry Crystal Light	Stuffed pepper (1/2 red pepper stuffed with lean ground beef and rice topped with tomato sauce) 1/2 cup mashed potatoes made with whole milk and butter Green beans flavored with lemon 6 ounces of red wine Square of dark chocolate
Nutrient Analysis	Calories: 510, Fat: 17g, Saturated Fat: 5g, Cholesterol: 77mg, Protein: 33g, Carbohydrate: 59g, Fiber: 5g, Calcium: 64mg, Sodium: 725mg	Calories: 557, Fat: 17g, Saturated Fat: 8g, Cholesterol: 57mg, Protein: 24g, Carbohydrate: 54g, Fiber: 5g, Calcium: 94mg, Sodium: 641mg
Evening Snack	Extend protein bar	No snack
Nutrient Analysis	Calories: 150, Fat: 3g, Saturated Fat: 1g, Cholesterol: 0mg, Protein: 11g, Carbohydrate: 21g, Fiber: 6g, Calcium: 144mg, Sodium: 180mg

Day 6	Pre-PATH Meals	Post-PATH Meals
Breakfast	Packaged instant oatmeal Fat-free yogurt Skim milk Coffee with 2 Splenda packets	1/2 cup Cherrios with whole milk and 1/2 banana Coffee with a drop of agave nectar and a splash of whole milk
Nutrient Analysis	Calories: 266, Fat: 2g, Saturated Fat: 0g, Cholesterol: 7mg, Protein: 20g, Carbohydrate: 45g, Fiber: 2g, Calcium: 280mg, Sodium: 343mg	Calories: 199, Fat: 7g, Saturated Fat: 3g, Cholesterol: 20mg, Protein: 7g, Carbohydrate: 32g, Fiber: 3g, Calcium: 197mg, Sodium: 211mg
Lunch	Spaghetti with meat sauce Frozen garlic bread Carrots with fat-free ranch 2 diet sodas	Basil tomato soup (3/4 cup crushed tomato, 1/4 cup chicken broth, 5 fresh basil leaves, 2 tablespoons cream, 1 tablespoon butter) 2 slices of French bread brushed with olive oil, grilled with a slice of brie in the middle Water with lemon
Nutrient Analysis	Calories: 483, Fat:17g, Saturated Fat: 5g, Cholesterol: 89mg, Protein: 22g, Carbohydrate: 89g, Fiber: 3g, Calcium: 135mg, Sodium: 1,537mg	Calories: 468, Fat: 29g, Saturated Fat: 14g, Cholesterol: 60mg, Protein: 15g, Carbohydrate: 40g, Fiber: 5g, Calcium: 165mg, Sodium: 692mg
Afternoon Snack	Frozen waffle with fat free ice cream	No snack
Nutrient Analysis	Calories: 236, Fat: 9g, Saturated Fat: 4g, Cholesterol: 27g, Protein: 6g, Carbohydrate: 32g, Fiber: 1g, Calcium: 268mg, Sodium: 349mg
Dinner	3 egg-white omelet with fat-free cheese, onion, peppers, tomato 2 slices package toast with margarine Hash browns Diet soda	Outback Steakhouse: Small sirloin steak Baked sweet potato Red wine A few bits of cheesecake Water
Nutrient Analysis	Calories: 258, Fat: 7g, Saturated Fat: 1g, Cholesterol: 5mg, Protein: 21g, Carbohydrate: 27g, Fiber: 2g, Calcium: 270mg, Sodium: 787mg	Calories: 639, Fat: 34g, Saturated Fat: 11g, Cholesterol: 85mg, Protein: 24g, Carbohydrate: 35g, Fiber: 3g, Calcium: 62mg, Sodium: 149mg
Evening Snack	Cheesecake with strawberries	No snack
Nutrient Analysis	Calories: 216, Fat: 15g, Saturated Fat: 1g, Cholesterol: 5mg, Protein: 4g, Carbohydrate: 18g, Fiber: 1g, Calcium: 40mg, Sodium: 159mg

Day 7	Pre-PATH Meals	Post-PATH Meals
Breakfast	Packaged burrito filled with scrambled eggs, salsa and low-fat cheese 1/2 banana Coffee with 2 Splenda packets	Homemade waffle topped with butter and a drizzle of real maple syrup Coffee with a drop of agave nectar and a splash of whole milk
Nutrient Analysis	Calories: 407, Fat: 16g, Saturated Fat: 6g, Cholesterol: 405mg, Protein: 24g, Carbohydrate: 44g, Fiber: 3g, Calcium: 241mg, Sodium: 765mg	Calories: 331, Fat: 16g, Saturated Fat: 8g, Cholesterol: 19mg, Protein: 8g, Carbohydrate: 40g, Fiber: 0g, Calcium: 198mg, Sodium: 473mg
Lunch	Subway 6-inch Turkey sub Baked Lays chips Large diet Coke Chocolate chip cookie	2 slices of pizza (delivered from a place that uses all natural and real ingredients) 1 Rolling Rock beer Scoop of Breyer's chocolate ice cream
Nutrient Analysis	Calories: 620, Fat:16g, Saturated Fat: 7.2g, Cholesterol: 35mg, Protein: 22g, Carbohydrate: 101g, Fiber: 8g, Calcium: 120mg, Sodium: 1,316mg	Calories: 594, Fat: 18g, Saturated Fat: 9g, Cholesterol: 22mg, Protein: 19g, Carbohydrate: 69g, Fiber: 4g, Calcium: 378mg, Sodium: 980mg
Afternoon Snack	Balance bar	No snack
Nutrient Analysis	Calories: 200, Fat: 6g, Saturated Fat: 3.5g, Cholesterol: 14g, Protein: 5g, Carbohydrate: 22g, Fiber: 1g, Calcium: 12mg, Sodium: 180mg
Dinner	Hot turkey sandwich (deli with turkey, packaged bread, fat-free gravy, mashed potatoes with margarine)	Homemade lasagna made with red sauce, lean ground beef, whole ricotta, mozzarella Small salad, greens with balsamic vinegar and olive oil 6 ounces red wine Square of dark chocolate
Nutrient Analysis	Calories: 468, Fat: 23g, Saturated Fat: 7g, Cholesterol: 18mg, Protein: 83g, Carbohydrate: 50g, Fiber: 3g, Calcium: 306mg, Sodium: 1,758mg	Calories: 563, Fat: 23g, Saturated Fat: 11g, Cholesterol: 28mg, Protein: 80g, Carbohydrate: 36g, Fiber: 3g, Calcium: 192mg, Sodium: 518mg
Evening Snack	No snack	No snack

Recipes

Whipped Cream Recipe

You'll Need:

2 cups of heavy cream
1 tablespoon of sugar or less

Directions:

With an electric beater, beat cream on high until it starts to fluff. Then add the sugar. You'll know it's done when the whipped cream gently clings to the lifted beaters. Just be careful not to overbeat or you'll end up making sweetened butter.

Hot Cocoa Recipe

This makes a great ender to a meal and it is quick and easy. Enjoy.

This recipe is just a base, if you like your hot cocoa more rich in chocolate add additional cocoa. Or try adding a pinch of cinnamon, cardamom, nutmeg or vanilla.

You'll Need:

1 teaspoon sugar or less
1-1/2 teaspoons unsweetened powdered (baking) cocoa (more if you would like)
1/2 cup milk

Directions:

In a saucepan mix together sugar, cocoa and milk. Mix and heat on medium heat until milk is heated through and chocolate and sugar is dissolved.

Tropical Smoothie

You'll Need:

1 cup chopped fresh pineapple (or if you used canned make sure it is packed in its own juice)
1 medium banana, cut into 1/2 inch slices
1/2 cup coconut milk, chilled
1/4 cup orange juice (or you can use the juice from the canned pineapple)

Directions:

Place all ingredients in blender container. Blend until smooth.
Try different fruits.
You may also be able to use less juice it just depends on the consistency.
Serve just like this or over crushed ice.

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