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Delicious Ideas. Smart Nutrition

Are you looking for a meal plan that’s specially formulated for people with diabetes? Glucerna® has three options that make it easy to eat nutritiously every day. Just select our 1,500-calorie or 1,900-calorie plan to get started. Or, if weight management is your goal, help control your hunger with our 1,300-calorie plan, featuring Glucerna Hunger Smart®. Let’s get started!

Delicious Ideas. Smart Nutrition
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Day 3

Nutritional Information: 1,285 Calories, 10 Carb Choices

Breakfast: Cinnamon-Raisin Oatmeal, 1/2 cup skim milk

Cinnamon-Raisin Oatmeal

Print
  • 1/2 cup cooked fortified oatmeal
  • 1 Tbsp. raisins
  • Cinnamon to taste

Stir ground raisins and cinnamon into cooked oatmeal. Sweeten with calorie-free sugar substitute if desired, and serve with milk.

Morning Snack: 1 Glucerna Crispy Delights Nutrition Bar

Lunch: 1 Glucerna Hunger Smart Shake, 1 cup cubed honeydew melon

Afternoon Snack: 5 (3/4-oz) whole-wheat crackers, 1 Tbsp. peanut butter

Dinner: Sweet and Sour Chicken

Sweet and Sour Chicken

Print
  • 2-oz chicken breast, cut into strips
  • 1 tsp. canola oil
  • 1 cup chopped fresh vegetables (onions, red peppers, sugar snap pea pods, and carrots)
  • 1/2 cup canned pineapple chunks in juice, drained
  • 2 tsp. sweet and sour sauce
  • 1 Tbsp. slivered almonds
  • 1/3 cup cooked brown rice

Cook chicken breast in canola oil in a skillet until juices run clear (minimum internal temperature of 165ºF). Add vegetables and cook until tender. Add pineapple, sweet and sour sauce, and almonds. Cook until warmed through. Serve over rice.

Nighttime Snack: 6 oz reduced-sugar yogurt, 3/4 cup fresh blackberries, 2 Tbsp. mixed nuts

Day 2

Nutritional Information: 1,317 Calories, 10 Carb Choices

Breakfast: Hot Chocolate

Hot Chocolate

Print
  • 1 Rich Chocolate Glucerna Hunger Smart Shake

Heat shake in a saucepan over stove. If heating in a microwave, pour shake into a microwave-safe container first. DO NOT BOIL. Drink immediately.

Morning Snack: Cereal-Almond Snack Mix

Cereal-Almond Snack Mix

Print
  • 3/4 cup unsweetened fortified cereal
  • 6 almonds
  • 2 Tbsp. raisins

Lunch: Veggie Burger, 9 baby carrots

Veggie Burger

Print
  • 1 veggie burger, cooked
  • 1 (1-1/2-oz) whole-wheat bun
  • 1 romaine lettuce leaf
  • 1 large tomato slice
  • 1 tsp. mustard

Afternoon Snack: 1 Glucerna Crispy Delights Nutrition Bar

Dinner: 2-oz roasted turkey breast, 1 ear yellow sweet corn (6-3/4 to 7-1/2 inches long) with 1 tsp. reduced-fat margarine spread and a pinch of salt substitute, 1 cup steamed broccoli with a pinch of salt substitute, 17 small grapes

Nighttime Snack: 3/4 oz pita chips with 1/3 cup hummus

Day 1

Nutritional Information: 1,306 Calories, 10 Carb Choices

Breakfast: Egg Scramble, 1 slice whole-wheat toast with 1 tsp. reduced-fat margarine spread, 1 cup skim milk

Egg Scramble

Print
  • 1 small green onion, chopped
  • 1/2 yellow bell pepper, chopped
  • 1/2 cup diced tomato
  • 2 egg whites
  • Pinch of salt substitute
  • Pepper to taste

Sauté onions, peppers, and tomato in a nonstick skillet. Add egg whites and scramble. Top with a pinch of salt substitute and pepper to taste.

Morning Snack: 1 cup cubed honeydew melon, 6 almonds

Lunch: 1 Glucerna Hunger Smart Shake, 3 (2-1/2-inch) graham cracker squares

Afternoon Snack: 1 Glucerna Crispy Delights Nutrition Bar, 1 cup sliced cucumbers and red bell peppers with 2 Tbsp. fat-free ranch dressing

Dinner: 2-oz roasted lean pork tenderloin seasoned with salt-free seasoning mix of choice, 1/2 cup steamed Brussels sprouts with a pinch of salt substitute, 3-oz baked potato with skin with 2 tsp. of reduced-fat margarine spread and a pinch of salt substitute, 1/2 cup canned pineapple chunks in juice (drained)

Nighttime Snack: 3 whole-wheat peanut butter sandwich crackers, 2 fresh plums

Day 4

Nutritional Information: 1,322 Calories, 10 Carb Choices

Breakfast: 1 whole-wheat English muffin, toasted, with 1 Tbsp. peanut butter

Morning Snack: 1 Glucerna Crispy Delights Nutrition Shake

Lunch: Chopped Veggie Salad, 1 Glucerna Hunger Smart Shake

Chopped Veggie Salad

Print
  • 2 cups chopped romaine lettuce
  • 1 cup chopped fresh vegetables (tomatoes, green peppers, mushrooms)
  • 2 Tbsp. part-skim shredded mozzarella cheese
  • 1/2 cup croutons
  • 2 Tbsp. reduced-fat Italian dressing

Afternoon Snack: 5 whole-wheat crackers, 6 almonds

Dinner: Salmon and Wild Rice, 1 cup cooked asparagus with a pinch of salt substitute, 1 medium nectarine

Salmon and Wild Rice

Print
  • 2-1/2 oz raw Atlantic salmon filet
  • 1 Tbsp. lemon juice
  • 1/8 tsp. dried dill weed
  • 1/4 tsp. garlic powder
  • 1/3 cup cooked wild rice
  • Pinch of salt substitute and pepper

Spoon lemon juice over both sides of salmon filet. Combine dill weed, garlic powder, salt substitute, and pepper. Sprinkle seasonings over salmon filet. Grill or broil until salmon flakes easily. Serve over rice.

Nighttime Snack: 6 oz nonfat, reduced-sugar vanilla yogurt; 1 cup sliced strawberries

Day 14

Nutritional Information: 1,321 Calories, 10 Carb Choices

Breakfast: 2 low-fat whole-wheat frozen waffles, toasted; 2 Tbsp. sugar-free syrup; 2 scrambled egg whites

Morning Snack: 1 cup skim milk, 10 peanuts

Lunch: Berry Spinach Salad, 1 Glucerna Hunger Smart Shake

Berry Spinach Salad

Print
  • 2 cups chopped fresh spinach
  • 1/2 cup sliced fresh strawberries
  • 1/3 cup fresh blueberries
  • 1 Tbsp. unsalted pecan halves
  • 2 Tbsp. blue cheese crumbles
  • 2 Tbsp. reduced-fat red wine vinaigrette dressing

Afternoon Snack: 1 cup sliced cucumbers and red bell peppers, 2 Tbsp. fat-free ranch dressing, 3/4 oz pretzels

Dinner: Classic Burger, 1/2 cup steamed broccoli with a pinch of salt substitute, 10 baked potato chips

Classic Burger

Print
  • 2 oz lean ground beef, 5% fat
  • 1 (1-1/2-oz) whole-wheat hamburger bun
  • 1 lettuce leaf
  • 1 tomato slice
  • 1 onion slice
  • 1 tsp. mustard

Form ground beef into a patty, and grill or broil to an internal temperature of 160ºF. Place cooked hamburger on bun and top with vegetables and mustard.

Nighttime Snack: 1 Glucerna Crispy Delights Nutrition Shake, 1 small orange

Day 13

Nutritional Information: 1,285 Calories, 10 Carb Choices

Breakfast: Banana Smoothie

Banana Smoothie

Print
  • 1 Homemade Vanilla Glucerna Hunger Smart Shake
  • 1/2 banana
  • 1/2 tsp. vanilla extract
  • 1 cup ice

In a blender, combine all ingredients. Blend until smooth. Pour into a tall glass and drink immediately.

Morning Snack: Trail Mix

Trail Mix

Print
  • 3/4 oz pretzels
  • 2 Tbsp. raisins
  • 1-1/2 Tbsp. mixed nuts

Lunch: Veggie Pasta Salad, 2 small plums

Veggie Pasta Salad

Print
  • 1/3 cup cooked whole-wheat rotini pasta
  • 1/3 cup chopped fresh broccoli
  • 1/4 yellow bell pepper, chopped
  • 2 Tbsp. reduced-fat Italian dressing
  • 2 Tbsp. crumbled feta cheese

Afternoon Snack: 1 Glucerna Crispy Delights Nutrition Shake

Dinner: Beef Kabobs, 1/2 cup cooked wild rice, 1 cup skim milk

Beef Kabobs

Print
  • 2 oz beef sirloin steak, cubed
  • 1/4 cup cherry tomatoes
  • 1/4 cup whole mushrooms
  • 1/4 cup onions, chopped
  • 1/4 cup green peppers, chopped
  • 2 Tbsp. reduced-fat vinaigrette dressing

Combine beef, vegetables, and dressing in a bowl. Cover and refrigerate for at least 2 hours.

Arrange beef and vegetables onto two skewers. Grill or broil, rotating until beef reaches a minimum internal temperature of 145ºF.

Nighttime Snack: 12 almonds, 1 cup skim milk

Day 11

Nutritional Information: 1,280 Calories, 10 Carb Choices

Breakfast: 1 Glucerna Hunger Smart Shake

Morning Snack: 6 oz nonfat, reduced-sugar vanilla yogurt, 1 medium fresh peach

Lunch: 1/2 Grilled Cheese Sandwich, 1 cup low-sodium vegetable soup

Grilled Cheese Sandwich

Print
  • 1 slice whole-wheat bread
  • 1 slice low-fat cheddar cheese
  • 2 tsp. reduced-fat margarine spread

Afternoon Snack: 5 whole-wheat crackers, 8 pecan halves

Dinner: Mediterranean Stuffed Green Pepper, 1/3 cup cooked brown rice

Mediterranean Stuffed Green Pepper

Print
  • 1 medium green pepper
  • 1/4 cup shredded carrots
  • 2 Tbsp. chopped onions
  • 2 Tbsp. chopped zucchini
  • 2 diced garlic cloves
  • 1 tsp. Italian herbs (basil, oregano, thyme, etc.)
  • 1 tsp. olive oil
  • 1/4 cup salsa
  • 1/2 cup chopped fresh spinach
  • 2 Tbsp. part-skim mozzarella cheese
  • 1/2 cup cooked lentils

Cut off stem and remove seeds from the green pepper. Sauté shredded carrots, onions, zucchini, garlic, and Italian herbs in olive oil until soft. Add salsa, spinach, cheese, and lentils; stir to combine. Cook until spinach is wilted and cheese is melted. Fill green pepper with the vegetable and lentil mixture. Bake in the oven at 375ºF for 45 minutes.

Nighttime Snack: 1 Glucerna Crispy Delights Nutrition Shake, 1 (4-oz) apple

Day 9

Nutritional Information: 1,310 Calories, 10 Carb Choices

Breakfast: Egg and Cheese Sandwich, 1/2 cup reduced-sodium vegetable juice

Egg and Cheese Sandwich

Print
  • 1 whole-wheat English muffin, toasted
  • 1 tsp. reduced-fat margarine spread
  • 2 cooked egg whites
  • 1 (1-oz) slice low-fat cheddar cheese

Spread margarine on top half of the English muffin. To assemble the sandwich, layer the English muffin bottom with the cooked egg whites, slice of cheese, and the English muffin top.

Morning Snack: 1 Glucerna Crispy Delights Nutrition Shake

Lunch: Chocolate-Cinnamon Shake, 12 fresh sweet cherries

Chocolate-Cinnamon Shake

Print
  • 1 Rich Chocolate Glucerna Hunger Smart Shake
  • Cinnamon to taste

Pour shake into a tall glass. Add cinnamon to taste, and stir to combine.

Afternoon Snack: 5 whole-wheat crackers, 1 cup sliced green bell peppers, 2 Tbsp. fat-free ranch dressing

Dinner: Turkey Avocado Ranch Wrap, 15 to 20 baked potato chips

Turkey Avocado Ranch Wrap

Print
  • 1 (6-inch) flour tortilla
  • 1 oz sliced deli turkey breast
  • 1 Tbsp. light mayonnaise
  • 1/2 cup shredded romaine lettuce
  • 1/2 cup diced tomato
  • 2 Tbsp. cubed avocado

Spread light mayonnaise on tortilla. Top with turkey, lettuce, tomato, and avocado. Roll up tortilla.

Nighttime Snack: 6 oz nonfat, reduced-sugar yogurt; 1/2 banana; 1 Tbsp. slivered almonds

Day 8

Nutritional Information: 1,283 Calories, 10 Carb Choices

Breakfast: Nutty Butter Smoothie

Nutty Butter Smoothie

Print
  • 1 Homemade Vanilla Glucerna Hunger Smart Shake
  • 1-1/2 Tbsp. creamy peanut butter

In a blender, combine shake and peanut butter. Blend until smooth.

Morning Snack: 6 oz nonfat, reduced-sugar yogurt; 1-1/4 cups whole strawberries

Lunch: 1/2 Roast Beef Sandwich

Roast Beef Sandwich

Print
  • 1 slice whole-wheat bread
  • 1 oz low-fat deli roast beef
  • 1 tsp. mustard
  • 1 lettuce leaf
  • 2 tomato slices

Afternoon Snack: 1 large kiwi without skin, 6 almonds

Dinner: Veggie Pita Pizza, Garden Salad

Veggie Pita Pizza

Print
  • 1 (6-inch) whole-wheat pita
  • 1/4 cup tomato sauce
  • 1/4 cup part-skim mozzarella cheese, shredded
  • 1/2 cup mixed vegetables of choice

Place pita on a baking sheet sprayed with nonstick cooking spray. Spread tomato sauce on pita, and top with cheese and vegetables. Bake at 450°F for 7 to 9 minutes or until cheese is lightly browned.

Garden Salad

Print
  • 2 cups chopped romaine lettuce
  • 1/3 cup sliced cucumbers
  • 1/3 cup sliced red bell peppers
  • 2 Tbsp. reduced-fat Italian dressing

Nighttime Snack: 1 Glucerna Crispy Delights Nutrition Shake, 1 cup cubed cantaloupe

Day 6

Nutritional Information: 1,279 Calories, 10 Carb Choices

Breakfast: 1 Glucerna Crispy Delights Nutrition Shake, 3/4 cup fresh blackberries

Morning Snack: Trail Mix

Trail Mix

Print
  • 1/3 oz pretzels
  • 4 dried apricot halves
  • 1 Tbsp. slivered almonds

 

Lunch: Tuna Salad Wrap, 1/2 cup low-sodium vegetable juice, 1/2 cup sugar-free pudding

Tuna Salad Wrap

Print
  • 3 oz canned albacore tuna, packed in water
  • 1 Tbsp. light mayonnaise
  • 2 Tbsp. avocado
  • 1 Tbsp. sweet pickle relish
  • 1/2 cup chopped romaine lettuce
  • 1 (6-inch) flour tortilla

Stir tuna, mayonnaise, avocado, and relish until combined. Spread tuna mixture onto tortilla. Top with lettuce, and roll up.

Afternoon Snack: 1/2 banana, 2 tsp. peanut butter

Dinner: Whole-Grain Veggie Pasta, 12 fresh sweet cherries

Whole-Grain Veggie Pasta

Print
  • 1/3 cup cooked whole-wheat angel-hair pasta
  • 1 cup fresh zucchini, chopped
  • 1 cup fresh mushrooms, chopped
  • 2 tsp. extra-virgin olive oil
  • Dash of Italian seasoning
  • Garlic powder to taste
  • Salt substitute to taste

Sauté zucchini, mushrooms, Italian seasoning, garlic powder, and salt substitute in olive oil until tender (about 8 to 10 minutes). Add vegetable/oil mixture to cooked pasta and stir to combine.

Nighttime Snack: 3/4 cup fortified wheat-bran cereal (choose one with 100% Daily Value of vitamins and minerals), 1 cup skim milk

Day 5

Nutritional Information: 1,321 Calories, 10 Carb Choices

Breakfast: 1 Glucerna Hunger Smart Shake

Morning Snack: 3 whole-wheat peanut butter sandwich crackers

Lunch: Greek Hummus Pita, 3/4 cup canned mandarin oranges in juice (drained)

Greek Hummus Pita

Print
  • 1/2 (6-inch) whole-wheat pita
  • 1/3 cup hummus
  • 1 cup chopped vegetables (lettuce, tomatoes, cucumbers, onions)
  • 2 Tbsp. crumbled feta cheese
  • 1 Tbsp. reduced-fat vinaigrette dressing

Spread hummus inside pita. Stuff with vegetables and cheese. Drizzle with vinaigrette dressing.

Afternoon Snack: Apples and Dip

Apples and Dip

Print
  • 1 cup apple slices
  • 2 Tbsp. nonfat, reduced-sugar yogurt

 

Dinner: Taco Salad, 15 to 20 baked tortilla chips

Taco Salad

Print
  • 2 oz raw lean ground beef (5% fat)
  • Taco seasoning
  • 2 cups shredded mixed greens
  • 1/2 cup chopped tomatoes
  • 1/2 cup black beans
  • 1 Tbsp. light sour cream
  • 1/4 cup salsa

Brown ground beef in a small skillet; drain. Add taco seasoning and 2 Tbsp. of water. Cook until seasoning is thoroughly mixed into ground beef and mixture thickens. Remove from heat; set aside. Combine mixed greens, tomatoes, and black beans in a bowl. Top with meat, sour cream, and salsa.

Nighttime Snack: 1 Glucerna Crispy Delights Nutrition Shake, 1/2 banana

Day 7

Nutritional Information: 1,308 Calories, 10 Carb Choices

Breakfast: 1 Glucerna Hunger Smart Shake

Morning Snack: Yogurt Parfait

Yogurt Parfait

Print
  • 6 oz nonfat, reduced-sugar yogurt
  • 1/3 cup fortified wheat bran flake cereal, crushed (choose one with 100% Daily Value of vitamins and minerals)
  • 1-1/2 Tbsp. chopped pecans
  • 1/3 cup fresh blueberries

Lunch: 1 Glucerna Hunger Smart Shake, 1 medium fresh peach, 1/4 cup 2% reduced-fat cottage cheese

Afternoon Snack: 1/2 cup low-sodium vegetable juice, 15 to 20 baked tortilla chips, 2 Tbsp. guacamole

Dinner: Grilled Chicken Caesar Salad, 1 cup fresh raspberries

Grilled Chicken Caesar Salad

Print
  • 2-1/2 cups chopped romaine lettuce
  • 2 oz cooked, prepackaged grilled chicken breast strips
  • 1/2 cup croutons
  • 2 tsp. reduced-fat grated Parmesan cheese
  • 2 Tbsp. reduced-fat Caesar dressing or Caesar vinaigrette

Nighttime Snack: 1 cup skim milk, 1/2 banana

Day 12

Nutritional Information: 1,288 Calories, 10 Carb Choices

Breakfast: Mocha Shake

Mocha Shake

Print
  • 1 Rich Chocolate Glucerna Hunger Smart Shake
  • 1-1/2 tsp. instant coffee powder

Add coffee powder to shake, and stir until dissolved.

Morning Snack: 1/2 cup sugar-free pudding, 1 Tbsp. chopped pecans, 17 small grapes

Lunch: 1 Glucerna Hunger Smart Shake, 3 (2-1/2-inch) graham cracker squares

Afternoon Snack: 1/4 cup guacamole, 15 to 20 baked tortilla chips, 1/2 cup low-sodium vegetable juice

Dinner: Roast Tilapia and Red Potatoes, 1 cup steamed broccoli with pinch of salt substitute, 1 small (1-oz) whole-wheat dinner roll

Roast Tilapia and Red Potatoes

Print
  • 2 oz fresh Tilapia
  • 1/2 tsp. paprika
  • 3 oz red skin potatoes, quartered
  • 1/2 cup sliced green bell peppers
  • 1 tsp. lemon juice or 1 lemon slice
  • Pinch of salt substitute

In a small oven-safe glass dish, add quartered red potatoes and green pepper. Spray lightly with cooking spray, and sprinkle with salt substitute. Cook in oven at 350ºF for 25 minutes. Remove dish from oven and add fish. Top with lemon juice and paprika. Return dish to oven, and continue cooking 15 to 20 minutes or until fish reaches an internal temperature of 145ºF and vegetables are fork-tender.

Nighttime Snack: 5 whole-wheat crackers, 1 cup skim milk

Day 10

Nutritional Information: 1,318 Calories, 10 Carb Choices

Breakfast: Glucerna Hunger Smart Fruit Smoothie

Glucerna Hunger Smart Fruit Smoothie

Print
  • 1 Homemade Vanilla Glucerna Hunger Smart Shake
  • 1-1/4 cups whole strawberries
  • 1 Tbsp. ground flaxseed
  • 1 cup ice

Blend all ingredients in a blender until smooth and creamy.

Morning Snack: 1 cup sugar-free hot chocolate (prepared with water)

Lunch: Deli Chicken Sandwich, Veggies and Dip

Deli Chicken Sandwich

Print
  • 2 slices whole-wheat bread
  • 1 oz lean deli chicken
  • 1 lettuce leaf
  • 1/2 cup alfalfa sprouts
  • 1 Tbsp. light mayonnaise

Veggies and Dip

Print
  • 1/2 cup fresh cherry tomatoes
  • 1/2 cup fresh green peppers, sliced
  • 2 Tbsp. fat-free ranch dressing

Afternoon Snack: 6 almonds, 3/4 oz pretzels

Dinner: : 2 oz broiled lean pork chop, 1 small (3-oz) baked sweet potato with 1 tsp. reduced-fat margarine spread, Side Salad, 1 cup cubed honeydew melon

Side Salad

Print
  • 1 cup chopped lettuce
  • 1/3 cup sliced cucumbers
  • 1/3 cup chopped green bell peppers
  • 1 Tbsp. sunflower seeds
  • 2 Tbsp. reduced-fat salad dressing

Nighttime Snack: 3/4 cup fortified wheat bran flake cereal (choose one with 100% Daily Value of vitamins and minerals), 1 cup skim milk

Day 7

Nutritional Information: 1,521 Calories, 13 Carb Choices

Breakfast: Yogurt Parfait

Yogurt Parfait

Print
  • 6 oz light, reduced-sugar yogurt
  • 1/2 cup bran cereal
  • 4 pecan halves, chopped
  • 2 Tbsp. dried cherries

Morning Snack: 1 Glucerna Snack Shake

Lunch: Chef Salad, 8 to 10 whole-wheat crackers, 3/4 cup blackberries

Chef Salad

Print
  • 2 cups chopped romaine lettuce
  • 1 cup chopped vegetables (cucumbers, tomatoes, mushrooms, green peppers)
  • 1 oz reduced-fat shredded cheddar cheese
  • 2 oz diced ham
  • 1/4 cup reduced-fat Italian salad dressing

Afternoon Snack: 15 to 20 baked tortilla chips, 2 Tbsp. guacamole dip

Dinner: Grilled Chicken Teriyaki, 1/2 cup cooked asparagus

Grilled Chicken Teriyaki

Print
  • 2 oz grilled chicken breast, cubed
  • 2/3 cup cooked brown rice
  • 3/4 cup fresh pineapple cubes
  • 1 Tbsp. teriyaki sauce

Arrange chicken and pineapple onto separate skewers. Spray chicken lightly with non-stick cooking spray. Grill, rotating skewers until chicken is cooked throughout and pineapple is warmed. Brush chicken and pineapple with teriyaki sauce. Serve over rice.

Nighttime Snack: 1 cup skim milk, 1 Glucerna Mini-Snack Bar

Day 14

Nutritional Information: 1,522 Calories, 13 Carb Choices

Breakfast: French Toast, 6 oz skim milk

French Toast

Print
  • 2 slices whole-wheat bread
  • 1/4 cup cholesterol-free egg substitute
  • 1/4 cup skim milk
  • Dash of cinnamon
  • 2 Tbsp. sugar-free syrup
  • 1 tsp. reduced-fat margarine spread

Whisk together egg substitute, milk, and cinnamon. Dip bread into egg mixture to coat both sides. Melt margarine in a skillet and add bread. Cook until golden brown and firm on each side.

Morning Snack: 1 Glucerna Mini-Snack Bar

Lunch: Greek Hummus Pita, 3/4 cup canned mandarin oranges in juice, drained

Greek Hummus Pita

Print
  • 1/2 whole-wheat 6-inch pita
  • 1/3 cup hummus
  • 1 cup chopped vegetables (lettuce, tomatoes, cucumbers, onions)
  • 1 oz reduced-fat feta cheese, crumbled
  • 1 Tbsp. reduced-fat vinaigrette dressing

Spread hummus inside pita. Stuff with vegetables and cheese. Drizzle with vinaigrette dressing.

Afternoon Snack: 1 cup sliced cucumbers and red bell peppers, 2 Tbsp. light ranch salad dressing, 3/4 oz pretzels

Dinner: Classic Burger, 1 cup fresh apples slices

Classic Burger

Print
  • 3 oz ground sirloin
  • Lettuce, tomato slices, and onion slices
  • 1 whole-wheat hamburger bun
  • 1 tsp. mustard

Form ground sirloin into a patty, and grill or broil to an internal temperature of 160°F. Place cooked hamburger on bun and top with vegetables and mustard.

Nighttime Snack: 1 Glucerna Shake

Day 12

Nutritional Information: 1,527 Calories, 13 Carb Choices

Breakfast: Breakfast Smoothie

Breakfast Smoothie

Print
  • 1 Glucerna Shake
  • 1/2 banana
  • 1/2 cup ice

Combine ingredients in a blender and blend until smooth.

Morning Snack: 1 Glucerna Mini-Snack Bar, 15 peanuts

Lunch: Veggie Burger, 1 small tangerine

Veggie Burger

Print
  • 1 vegetarian burger patty
  • 1 whole-wheat bun
  • 2 tomato slices
  • 1 lettuce leaf
  • 1 Tbsp. mayonnaise

Afternoon Snack: 3 (2-1/2-inch) graham cracker squares, 1 cup skim milk

Dinner: Pasta Primavera, 1 cup salad greens, 1/4 cup garbanzo beans, 2 Tbsp. reduced-fat salad dressing, 1/4 cup sugar-free pudding

Pasta Primavera

Print
  • 2/3 cup cooked whole-wheat fettuccine
  • 1-1/2 tsp. olive oil
  • 2 oz cooked chicken breast, cut into strips
  • 1 cup chopped veggies (broccoli, bell peppers, onions)
  • Garlic powder
  • Oregano
  • 1 Tbsp. grated Parmesan cheese

Heat oil in skillet over medium heat. Sauté chicken strips, add vegetables, and cook until tender. Combine chicken, vegetables, and pasta. Add garlic powder and oregano to taste. Top with Parmesan cheese.

Nighttime Snack: 17 small grapes, 1 oz reduced-fat string cheese

Day 5

Nutritional Information: 1,522 Calories, 13 Carb Choices

Breakfast: Egg White Scramble, 2 slices whole-wheat toast, 1 Tbsp. reduced-fat margarine spread, 1 small orange

Egg White Scramble

Print
  • 2 egg whites
  • 1 cup chopped vegetables (green peppers, onions, mushrooms)

Sauté green peppers, onions, and mushrooms in a nonstick skillet. Add egg whites and scramble. When eggs are cooked throughout, transfer to a plate.

Morning Snack: Graham Crackers With Peanut Butter

Graham Crackers With Peanut Butter

Print
  • 3 (2-1/2-inch) graham cracker squares
  • 1 Tbsp. peanut butter

Lunch: 1 Glucerna Shake, 1 cup cantaloupe cubes, 1/4 cup 2% reduced-fat cottage cheese

Afternoon Snack: 6 oz nonfat, reduced-sugar yogurt; 9 almonds

Dinner: Turkey Tacos, 1 cup mixed greens, 2 Tbsp. reduced-fat salad dressing

Turkey Tacos

Print
  • 2 oz ground turkey breast, 99% fat free
  • Taco seasoning
  • 1 cup tomatoes and lettuce, chopped
  • 1/2 cup black beans
  • 2 (6-inch) flour tortillas

Brown ground turkey in a small skillet; drain. Add taco seasoning and 2 Tbsp. of water, and cook until seasoning is thoroughly mixed into turkey. Divide turkey between the two tortillas, and top with tomatoes, lettuce, and black beans.

Nighttime Snack: 1 Glucerna Mini-Snack Bar, 1 (3-1/2-oz) Kiwi

Day 3

Nutritional Information: 1,499 Calories, 13 Carb Choices

Breakfast: 1 Glucerna Meal Bar, 8 oz skim milk

Morning Snack: 6 oz nonfat, reduced-sugar yogurt

Lunch: Turkey Sandwich, 1 small orange

Turkey Sandwich

Print
  • 2 slices whole-wheat bread
  • 2 oz deli turkey
  • 1 Tbsp. light mayonnaise
  • Lettuce and tomato slices

Afternoon Snack: 1 Glucerna Mini-Snack Bar, 10 dry-roasted peanuts

Dinner: Sweet and Sour Chicken

Sweet and Sour Chicken

Print
  • 2 oz chicken breast, cut into strips
  • 1/2 cup frozen stir-fry vegetables
  • 1 tsp. canola oil
  • 1/2 cup canned pineapple chunks in juice, drained
  • 2 tsp. sweet and sour sauce
  • 2 Tbsp. slivered almonds
  • 2/3 cup cooked brown rice

Cook chicken breast in canola oil in a skillet until juices run clear. Add frozen vegetables and cook until tender. Add pineapple, sweet and sour sauce, and almonds. Cook until warmed throughout. Serve over rice.

Nighttime Snack: 10 whole-wheat crackers, 1 Tbsp. peanut butter

Day 13

Nutritional Information: 1,512 Calories, 13 Carb Choices

Breakfast: Southwest Breakfast Burrito, 1 cup raspberries

Southwest Breakfast Burrito

Print
  • 1 (8-inch) flour tortilla
  • 1/3 cup cholesterol-free egg substitute
  • 1 tsp. olive oil
  • 2 Tbsp. salsa
  • 2 Tbsp. cubed avocado

Heat oil in a small skillet. Scramble egg substitute in oil. Spoon into tortilla and top with salsa and avocado.

Morning Snack: 1 Glucerna Mini-Snack Bar

Lunch: Herbed Tuna Sandwich, 2 small plums

Herbed Tuna Sandwich

Print
  • 2 oz light water-packed tuna, drained
  • 1 Tbsp. light mayonnaise
  • Dash of dried basil
  • Dash of onion powder
  • 2 slices whole-wheat bread
  • 1 lettuce leaf
  • 2 tomato slices

Combine tuna, mayonnaise, basil, and onion powder. Spread on whole-wheat bread. Add lettuce and tomato slices.

Afternoon Snack: 5 whole-wheat crackers, 10 peanuts

Dinner: Beef Kabobs, 1 cup cooked wild rice, 1 cup skim milk

Beef Kabobs

Print
  • 2 oz beef sirloin steak, cubed
  • 1 cup vegetables (cherry tomatoes, mushrooms, onions, green peppers)
  • 2 Tbsp. reduced-fat vinaigrette dressing

Combine beef, vegetables, and dressing in a bowl. Cover and refrigerate for at least 2 hours. Arrange beef and vegetables onto 2 skewers. Grill or broil, rotating until beef reaches an internal temperature of 145°F.

Nighttime Snack: 1 Glucerna Shake

Day 11

Nutritional Information: 1,532 Calories, 13 Carb Choices

Breakfast: Egg White Scramble, 2 slices whole-wheat toast, 1 Tbsp. reduced-fat margarine spread, 1 small orange

Egg White Scramble

Print
  • 3 egg whites
  • 1/2 cup chopped green peppers, onions, and mushrooms
  • 1 tsp. olive oil

Sauté green peppers, onions, and mushrooms in olive oil in a skillet. Add egg whites and scramble.

Morning Snack: Tuna Salad Dip, 5 whole-wheat crackers, 1 cup raw veggies (carrots, celery, green peppers)

Tuna Salad Dip

Print
  • 2 oz canned tuna
  • 1 Tbsp. light mayonnaise
  • 1 Tbsp. pickle relish

Combine tuna, mayonnaise, and relish in a small bowl. Use tuna mixture as a dip for crackers and raw veggies.

Lunch: 1 Glucerna Shake, 1/4 cup reduced-fat cottage cheese, 3/4 cup fresh pineapple

Afternoon Snack: 3/4 oz pretzels, 6 pecan halves

Dinner: 1 frozen reduced-fat macaroni and cheese entrée, 1/2 cup steamed zucchini squash, 1/2 cup sugar-free pudding

Nighttime Snack: Glucerna Mini-Snack Bar; 6 oz nonfat, reduced-sugar yogurt

Day 10

Nutritional Information: 1,517 Calories, 13 Carb Choices

Breakfast: 1 Glucerna Meal Bar, 1 cup skim milk

Morning Snack: 5 whole-wheat crackers, 1 Tbsp. peanut butter

Lunch: Ham Sandwich, 1 cup salad greens, 1 Tbsp. reduced-fat salad dressing, 1 cup cubed honeydew melon

Ham Sandwich

Print
  • 2 slices whole-wheat bread
  • 2 oz lean deli ham
  • 1 lettuce leaf
  • 2 tomato slices
  • 1 Tbsp. light mayonnaise

Afternoon Snack: 1/2 cup sliced cucumbers, 1/2 cup sliced green peppers, 1/3 cup hummus

Dinner: Baked Orange Roughy, 3 oz baked potato (with skin) with 1 Tbsp. reduced-fat margarine spread, 1/2 cup unsweetened applesauce

Baked Orange Roughy

Print
  • 3 oz orange roughy filet
  • 2 Tbsp. crushed cornflakes
  • Dash of black pepper
  • Dash of salt
  • 2 Tbsp. cholesterol-free egg substitute
  • 1 Tbsp. water
  • 1 Tbsp. all-purpose flour

Combine cornflakes, black pepper, and salt in a small dish. In another small dish, beat egg substitute and water. In a third small dish, add flour. Coat fish with flour and dip in egg/water mixture. Toss filet in the cornflake mixture. Place on a baking sheet coated with cooking spray. Bake at 425°F for 9 to 11 minutes or until fish flakes easily with a fork.

Nighttime Snack: 1 Glucerna Mini-Snack Bar, 1 cup skim milk

Day 9

Nutritional Information: 1,522 Calories, 13 Carb Choices

Breakfast: 3/4 cup cooked oatmeal, 1/2 cup skim milk, 1/4 cup reduced-fat cottage cheese, 1/2 cup canned peach halves in juice

Morning Snack: 1 Glucerna Mini-Snack Bar, 6 almonds

Lunch: Turkey Avocado Ranch Wrap, 1 small apple

Turkey Avocado Ranch Wrap

Print
  • 1 (8-inch) whole-wheat flour tortilla
  • 2 oz sliced deli turkey breast
  • 1 Tbsp. reduced-fat ranch salad dressing
  • 1/2 cup shredded lettuce
  • 1/2 cup diced tomato
  • 2 Tbsp. cubed avocado

Spread ranch dressing on tortilla. Top with turkey, lettuce, tomato, and avocado. Roll up tortilla.

Afternoon Snack: 6 oz nonfat, reduced-sugar yogurt

Dinner: Pasta With Meat Sauce, 1 cup salad greens, 2 Tbsp. reduced-fat salad dressing, 1/2 cup skim milk

Pasta With Meat Sauce

Print
  • 2/3 cup cooked whole-wheat pasta
  • 1/2 cup marinara pasta sauce
  • 2 oz ground beef (5% fat)

Brown ground beef in a skillet; drain. Add sauce and cook until warmed throughout. Serve over pasta.

Nighttime Snack: 1 Glucerna Snack Shake, 5 whole-wheat crackers

Day 8

Nutritional Information: 1,534 Calories, 13 Carb Choices

Breakfast: 2 (4-inch) whole-wheat pancakes, 3 Tbsp. sugar-free syrup, 1/2 oz cooked turkey bacon, 1 cup raspberries

Morning Snack: 1 Glucerna Snack Shake

Lunch: Veggie Pita Pizza, 1 cup skim milk

Veggie Pita Pizza

Print
  • 1 (6-inch) whole-wheat pita
  • 1/4 cup tomato sauce
  • 1/4 cup reduced-fat mozzarella cheese, shredded
  • 1/2 cup mixed vegetables of choice

Place pita on a baking sheet sprayed with non-stick cooking spray. Spread tomato sauce on pita, and top with cheese and vegetables. Bake at 450°F for 7 to 9 minutes or until cheese is lightly browned.

Afternoon Snack: 6 oz nonfat, reduced-sugar yogurt

Dinner: Crumb Coated Chicken, 1/2 cup cooked baby lima beans, 1/2 cup steamed cauliflower, 1 cup sliced fresh peaches, without skin

Crumb Coated Chicken

Print
  • 3 oz chicken breast
  • 2 tsp. grated Parmesan cheese
  • 2 Tbsp. seasoned bread crumbs
  • Dash of paprika
  • Dash of garlic powder
  • 2 tsp. reduced-fat margarine spread (melted)

In a bowl, combine Parmesan cheese, bread crumbs, paprika, and garlic powder. Coat chicken with melted margarine and roll in the crumb mixture. Place on a microwave-safe dish. Cover loosely with waxed paper. Microwave on high 3 to 5 minutes or until juices run clear, turning once. Cooking time may vary depending on microwave.

Nighttime Snack: 5 whole-wheat crackers, 1 Tbsp. peanut butter

Day 6

Nutritional Information: 1,507 Calories, 13 Carb Choices

Breakfast: 1 Glucerna Meal Bar, 1 cup skim milk

Morning Snack: 1 Glucerna Mini-Snack Bar

Lunch: Cobb Salad With Shrimp, 5 whole-wheat crackers, 1/2 cup sugar-free pudding

Cobb Salad With Shrimp

Print
  • 2 cups chopped romaine lettuce
  • 5 cherry tomatoes
  • 2 Tbsp. cubed avocado
  • 1 hard-boiled egg, sliced
  • 2 oz cooked, peeled shrimp
  • Freshly ground pepper to taste
  • 2 Tbsp. low-fat blue cheese dressing

Top romaine lettuce with tomatoes, avocado, egg, and shrimp. Season with pepper, and serve with low-fat blue cheese dressing.

Afternoon Snack: Trail Mix

Trail Mix

Print
  • 12 almonds
  • 3/4 oz pretzels
  • 2 Tbsp. dried cranberries

Dinner: Barbeque Chicken, 1/2 cup yellow corn, 1/2 cup cooked zucchini, 1-1/4 cup whole strawberries, 1 cup skim milk

Barbeque Chicken

Print
  • 3 oz boneless, skinless chicken breast
  • 2 tsp. barbeque sauce

Grill or broil chicken breast until it reaches an internal temperature of 165°F. Brush chicken breast with barbeque sauce during the last few minutes of cooking.

Nighttime Snack: 1/2 Peanut Butter and Jelly Sandwich, 1 cup skim milk

Peanut Butter and Jelly Sandwich

Print
  • 1 slice whole-wheat bread
  • 1 Tbsp. peanut butter
  • 2 tsp. sugar-free jelly

Day 4

Nutritional Information: 1,490 Calories, 13 Carb Choices

Breakfast: 3/4 cup cooked oatmeal, 3/4 cup blueberries, 1/2 cup skim milk, 1 Tbsp. chopped pecans

Morning Snack: Apple With Peanut Butter

Apple With Peanut Butter

Print
  • 1 small apple
  • 1 Tbsp. peanut butter

Lunch: Grilled Chicken Salad, 1 Glucerna Shake

Grilled Chicken Salad

Print
  • 2 cups chopped lettuce
  • 1 cup chopped vegetables (tomatoes, carrots, green peppers, mushrooms)
  • 2 oz grilled chicken
  • 1/4 cup garbanzo beans
  • 2 Tbsp. reduced-fat salad dressing

Afternoon Snack: Cheese and Crackers

Cheese and Crackers

Print
  • 5 whole-wheat crackers
  • 1 oz low-fat cheddar cheese slices

Dinner: Salmon Over Rice, 1/2 cup cooked broccoli, 1/2 cup sugar-free pudding

Salmon Over Rice

Print
  • 2 oz salmon filet
  • 2/3 cup cooked brown rice
  • 1 Tbsp. lemon juice
  • 1/8 tsp. dried dill weed
  • 1/4 tsp. garlic powder
  • Dash of pepper

Spoon lemon juice over both sides of salmon. Combine dill weed, garlic powder, and pepper. Sprinkle seasonings over salmon filet. Grill or broil until salmon flakes easily. Serve over rice.

Nighttime Snack: 1 Glucerna Mini-Snack Bar, 3 (2-1/2-inch) graham cracker squares

Day 2

Nutritional Information: 1,524 Calories, 13 Carb Choices

Breakfast: 1 multigrain English muffin, 1 Tbsp. peanut butter, 1/2 banana

Morning Snack: 6 oz nonfat, reduced-sugar yogurt

Lunch: Tuna Salad on Crackers, 1 cup salad greens, 2 Tbsp. reduced-fat salad dressing, 1 Glucerna Shake

Tuna Salad on Crackers

Print
  • 2 oz canned tuna
  • 1 Tbsp. light mayonnaise
  • 1 Tbsp. pickle relish
  • 5 whole-wheat crackers

Combine tuna, mayonnaise, and relish in a small bowl. Spoon onto crackers.

Afternoon Snack: 1 small apple, 12 almonds

Dinner: 3 oz roasted turkey breast, 1/2 cup sweet potatoes with 1 Tbsp. reduced-fat margarine spread and cinnamon as desired, 1 cup steamed green beans, 1-1/4 cup whole strawberries, 1/2 cup sugar-free pudding

Nighttime Snack: 1 Glucerna Mini-Snack Bar, 3 (2-1/2-inch) graham cracker squares

Day 1

Nutritional Information: 1,531 Calories, 13 Carb Choices

Breakfast: Raspberry Oatmeal

Raspberry Oatmeal

Print
  • 3/4 cup cooked oatmeal
  • 1 Tbsp. ground flaxseed
  • 1 cup raspberries
  • 1/2 cup skim milk

Stir ground flaxseed and raspberries into cooked oatmeal. Serve with milk. Sweeten with calorie-free sugar substitute if desired.

Morning Snack: 1 Glucerna Mini-Snack Bar

Lunch: 1 cup Hearty Chili, 5 whole-wheat crackers, 9 baby carrots, 1 Tbsp. reduced-fat ranch salad dressing, 17 small grapes

Hearty Chili

Print
  • 2 oz lean ground turkey (99% fat free)
  • 2 Tbsp. diced onions
  • 2 Tbsp. chopped green peppers
  • 1 tsp. chili powder
  • 1/4 cup salsa
  • 1/4 cup tomato sauce
  • 1/2 cup kidney beans
  • 1 oz reduced-fat shredded cheddar cheese

Brown ground turkey over medium heat in a saucepan with onions and peppers. Drain excess fat. Add remaining ingredients and bring to a boil. Reduce heat to low and simmer for 20 minutes. Top with shredded cheese.

Afternoon Snack: 6 oz nonfat, reduced-sugar yogurt; 6 pecan halves

Dinner: 3 oz baked pork tenderloin seasoned with salt-free seasoning mix of choice, 1/2 cup steamed broccoli with 1 Tbsp. reduced-fat margarine spread and salt-free seasoning blend to taste, 2/3 cup cooked brown rice, 8 oz skim milk

Nighttime Snack: 1/3 cup hummus, 3/4 oz pita chips

Day 11

Nutritional Information: 1,907 Calories, 16 Carb Choices

Breakfast: Egg White Scramble, 2 slices whole-wheat or rye toast, 1 Tbsp. reduced-fat margarine spread, 1 small orange

Egg White Scramble

Print
  • 4 egg whites
  • 1/2 cup chopped green peppers, onions, and mushrooms
  • 1/4 cup reduced-fat shredded cheddar cheese

Sauté green peppers, onions, and mushrooms in a nonstick skillet. Add egg whites and scramble. Top with shredded cheese.

Morning Snack: Tuna Salad Dip, 10 whole-wheat crackers, 1 cup raw veggies (carrots, celery, green peppers)

Tuna Salad Dip

Print
  • 2 oz canned tuna
  • 1 Tbsp. light mayonnaise
  • 1 Tbsp. pickle relish

Combine tuna, mayonnaise, and relish in a small bowl. Use tuna mixture as a dip for crackers and raw veggies.

Lunch: 1 Glucerna Shake, 3/4 cup fresh pineapple, 1/2 cup cottage cheese

Afternoon Snack: Crunchy Yogurt With Flax

Crunchy Yogurt With Flax

Print
  • 6 oz light, reduced-sugar yogurt
  • 1 Tbsp. ground flaxseed
  • 1/4 cup low-fat granola

Stir ground flaxseed into yogurt and top with granola.

Dinner: 1 frozen reduced-fat macaroni and cheese entrée, 1/2 cup steamed zucchini squash, 1/2 cup sugar-free pudding, 1 cup skim milk

Nighttime Snack: Cranberry Nut Trail Mix

Cranberry Nut Trail Mix

Print
  • 2 Tbsp. dried cranberries
  • 8 pecan halves
  • 3/4 cup unsweetened ready-to-eat cereal

Day 4

Nutritional Information: 1,922 Calories, 16 Carb Choices

Breakfast: 3/4 cup cooked oatmeal, 3/4 cup fresh blueberries, 1 Tbsp. chopped pecans, 1/2 cup skim milk

Morning Snack: 1 oz reduced-fat string cheese, 1 small apple, 5 whole-wheat crackers

Lunch: Grilled Chicken Salad, Glucerna Shake

Grilled Chicken Salad

Print
  • 2 cups chopped lettuce
  • 1 cup chopped vegetables (tomatoes, carrots, green peppers, mushrooms)
  • 2 oz grilled chicken
  • 1/2 cup garbanzo beans
  • 2 Tbsp. reduced-fat salad dressing

Afternoon Snack: Snack Mix

Snack Mix

Print
  • 3 cups low-fat or fat-free popcorn
  • 3 Tbsp. peanuts
  • 2 Tbsp. raisins

Dinner: Salmon Over Rice, 1/2 cup cooked broccoli, 1/2 cup sugar-free pudding

Salmon Over Rice

Print
  • 2 oz salmon filet
  • 1 cup cooked wild rice
  • 1 Tbsp. lemon juice
  • 1 tsp. olive oil
  • 1/8 tsp. dried dill weed
  • 1/4 tsp. garlic powder
  • Dash of pepper

Brush both sides of salmon with olive oil. Spoon lemon juice over both sides of filet. Combine dill weed, garlic powder, and pepper. Sprinkle seasonings over salmon filet. Grill until salmon flakes easily. Serve over rice.

Nighttime Snack: Glucerna Snack Bar, 1 cup skim milk

Day 8

Nutritional Information: 1,922 Calories, 16 Carb Choices

Breakfast: 2 (4-inch) pancakes, 3 Tbsp. sugar-free syrup, 1/2 oz turkey bacon, 3/4 fresh blueberries

Morning Snack: 1 Glucerna Snack Shake, 3/4 oz pretzels

Lunch: Veggie Pita Pizza, 4 fresh apricots, 1 cup skim milk

Afternoon Snack: 6 oz light, reduced-sugar yogurt; 1 medium fresh peach; 9 almonds

Dinner: Crumb Coated Chicken; 1/2 cup baked sweet potato with 1 Tbsp. melted, reduced-fat margarine spread and dash of cinnamon; 1/2 cup steamed cauliflower; 1 small whole-wheat dinner roll

Crumb Coated Chicken

Print
  • 4 oz chicken breast
  • 1 Tbsp. grated Parmesan cheese
  • 2 Tbsp. seasoned bread crumbs
  • Dash of paprika
  • Dash of garlic powder
  • 1 Tbsp. reduced-fat margarine spread, melted

In a bowl, combine Parmesan cheese, bread crumbs, paprika, and garlic powder. Coat chicken with melted margarine and roll in crumb mixture. Place on a microwave-safe dish. Cover loosely with waxed paper. Microwave on high 3 to 5 minutes or until juices run clear, turning once. Cooking time may vary depending on microwave.

Nighttime Snack: 1 whole-wheat English muffin, toasted; 1 Tbsp. peanut butter

Day 1

Nutritional Information: 1,897 Calories, 16 Carb Choices

Breakfast: Raspberry Oatmeal

Raspberry Oatmeal

Print
  • 3/4 cup cooked oatmeal
  • 1 Tbsp. ground flaxseed
  • 1 cup raspberries
  • 1/2 cup skim milk

Stir ground flaxseed and raspberries into cooked oatmeal. Serve with milk. Sweeten with calorie-free sugar substitute if desired.

Morning Snack: 1 Glucerna Mini-Snack Bar, 4 oz skim milk

Lunch: 1 cup Hearty Chili, 10 whole-wheat crackers, 1 cup baby carrots, 2 Tbsp. light ranch salad dressing, 17 small grapes

Hearty Chili

Print
  • 2 oz lean ground turkey (99% fat free)
  • 2 Tbsp. diced onions
  • 2 Tbsp. chopped green peppers
  • 1 tsp. chili powder
  • 1/4 cup salsa
  • 1/4 cup tomato sauce
  • 1/2 cup kidney beans

Brown ground turkey over medium heat in a saucepan with onions and peppers. Drain excess fat. Add remaining ingredients and bring to a boil. Reduce heat to low and simmer for 20 minutes.

Afternoon Snack: 6 oz light, reduced-sugar yogurt; 3/4 cup fresh blueberries; 4 pecan halves

Dinner: 4 oz baked pork tenderloin seasoned with salt-free seasoning mix of choice, 1 cup steamed broccoli with 1 Tbsp. reduced-fat margarine spread and salt-free seasoning blend to taste, 2/3 cup cooked brown rice, 1/2 cup sugar-free pudding

Nighttime Snack: 15 to 20 baked tortilla chips, 1/3 cup hummus, 1 cup sliced red bell peppers

Day 5

Nutritional Information: 1,895 Calories, 16 Carb Choices

Breakfast: Egg White Omelet, 2 slices whole-wheat toast, 1 Tbsp. reduced-fat margarine spread, 1 small orange

Egg White Omelet

Print
  • 3 egg whites
  • 1 cup chopped vegetables (onions, peppers, tomatoes, mushrooms)
  • 1 oz shredded reduced-fat cheese
  • 1 tsp. olive oil

In a non-stick skillet, sauté green peppers, onions, and mushrooms in olive oil until tender. Add egg whites and cook until set. Flip and cook until completely set. Add cheese, fold, and transfer to plate.

Morning Snack: 1 cup skim milk, 3 (2-1/2-inch) graham cracker squares, 1 Tbsp. peanut butter

Lunch: 1 Glucerna Shake, 1 cup cantaloupe cubes, 1/4 cup cottage cheese, 5 whole-wheat crackers

Afternoon Snack: 1-1/4 cup sliced strawberries; 6 oz light, reduced-sugar yogurt; 1 Tbsp. sliced almonds

Dinner: Turkey Tacos, 1 cup mixed greens, 2 Tbsp. reduced-fat salad dressing

Turkey Tacos

Print
  • 2 oz ground turkey breast, 99% fat free
  • Taco seasoning
  • 1 cup tomatoes and lettuce, chopped
  • 1/2 cup black beans
  • 2 (6-inch) flour tortillas

Brown ground turkey in a small skillet; drain. Add taco seasoning and 2 Tbsp. of water, and cook until seasoning is thoroughly mixed into turkey. Divide turkey between the two tortillas, and top with tomatoes, lettuce, and black beans.

Nighttime Snack: Glucerna Mini-Snack Bar, 1 kiwi

Day 14

Nutritional Information: 1,931 Calories, 16 Carb Choices

Breakfast: French Toast, 3/4 cup blueberries, 6 oz skim milk

French Toast

Print
  • 2 slices whole-wheat bread
  • 1/4 cup egg substitute
  • 1/4 cup skim milk
  • Dash of cinnamon
  • 2 Tbsp. sugar-free syrup
  • 1 tsp. reduced-fat margarine spread

Whisk together the egg substitute, milk, and cinnamon. Dip the bread into the egg mixture to coat both sides. Melt margarine in a skillet and add bread. Cook until golden brown and firm on each side.

Morning Snack: 1 Glucerna Shake

Lunch: Greek Hummus Pita, 1 kiwi

Greek Hummus Pita

Print
  • 1 (6-inch) pita
  • 1/3 cup hummus
  • 1 cup chopped vegetables (lettuce, tomatoes, cucumbers, onions)
  • 4 large black olives, sliced
  • 1 oz reduced-fat feta cheese, crumbled
  • 1 Tbsp. reduced-fat vinaigrette dressing

Spread hummus inside pita. Stuff with vegetables, olives, and cheese. Drizzle with vinaigrette dressing.

Afternoon Snack: 1-1/2 cup sliced cucumbers, carrots, and celery; 2 Tbsp. light ranch dressing; 3/4 oz pretzels

Dinner: Classic Burger With Baked Potato Wedges

Classic Burger

Print
  • 3 oz ground sirloin
  • Lettuce, tomato slices, and onion slices
  • 1 whole-wheat hamburger bun
  • 1 Tbsp. light mayonnaise

Form ground sirloin into a patty and grill or broil to an internal temperature of 160°F. Place cooked hamburger on bun and top with vegetables and mayonnaise.

Baked Sweet Potato Wedges

  • 1 (3-oz) sweet potato
  • 1 tsp. olive oil
  • Dash of salt and cayenne pepper

Pierce sweet potato with a fork and microwave on high for 2 minutes. Slice sweet potato into wedges. Coat wedges with olive oil and place on baking sheet. Sprinkle with salt and cayenne pepper. Bake at 425°F for 20 minutes or until golden brown.

Nighttime Snack: Glucerna Mini-Snack Bar, 1 cup raspberries

Day 13

Nutritional Information: 1,931 Calories, 16 Carb Choices

Breakfast: Southwest Breakfast Burrito, 1 cup raspberries

Southwest Breakfast Burrito

Print
  • 1 (8-inch) whole-wheat flour tortilla
  • 1/2 cup egg substitute
  • 1 tsp. olive oil
  • 1/4 cup salsa
  • 1/4 cup cubed avocado

Heat oil in a small skillet. Scramble egg substitute in oil. Spoon into tortilla. Top with salsa and avocado.

Morning Snack: 1 Glucerna Snack Bar, 17 small grapes

Lunch: Herbed Tuna Sandwich, 2 small plums, 1 cup skim milk

Herbed Tuna Sandwich

Print
  • 2 oz light water-packed tuna, drained
  • 1 Tbsp. light mayonnaise
  • Dash of dried basil
  • Dash of onion powder
  • 1/2-oz slice reduced-fat cheddar cheese
  • 2 slices whole-wheat bread
  • 1 lettuce leaf
  • 2 tomato slices

Combine tuna, mayonnaise, basil, and onion powder. Spread on whole-wheat bread. Add cheese, lettuce, and tomato slices.

Afternoon Snack: 1 Glucerna Shake, 6 almonds

Dinner: Beef Kabobs, 1 cup cooked wild rice, 3/4 cup fresh pear slices

Beef Kabobs

Print
  • 3 oz beef sirloin steak, cubed
  • 1 cup vegetables (cherry tomatoes, mushrooms, onions, green peppers)
  • 2 Tbsp. reduced-fat vinaigrette dressing

Combine beef, vegetables, and dressing in a bowl. Cover and refrigerate for at least 2 hours.

Arrange beef and vegetables onto 2 skewers. Grill or broil, rotating until beef reaches an internal temperature of 145°F.

Nighttime Snack: 6 oz light, reduced-sugar yogurt; 5 vanilla wafers

Day 12

Nutritional Information: 1,921 Calories, 16 Carb Choices

Breakfast: Breakfast Smoothie, 1 slice whole-wheat toast, 1 tsp. reduced-fat margarine spread

Breakfast Smoothie

Print
  • 1 Glucerna Shake
  • 1/2 banana
  • 1/2 cup ice

Combine ingredients in a blender and blend until smooth.

Morning Snack: 1 Glucerna Mini-Snack Bar, 8 oz skim milk

Lunch: Bean Dip, 15 to 20 baked tortilla chips, 1/2 cup canned fruit cocktail in juice

Bean Dip

Print
  • 1/2 cup fat-free refried beans
  • 1 cup diced vegetables (tomatoes, green peppers, onions)
  • 2 Tbsp. avocado
  • 1 oz shredded reduced-fat cheddar cheese

Spread ingredients in layers in a small bowl.

Afternoon Snack: 10 whole-wheat crackers, 1 Tbsp. peanut butter

Dinner: Pasta Primavera, 1 cup salad greens, 1 cup green peas, 2 Tbsp. reduced-fat salad dressing, 1 small whole-wheat dinner roll

Pasta Primavera

Print
  • 1 cup cooked whole-wheat fettuccine
  • 2 tsp. olive oil
  • 2 oz cooked chicken breast, cut into strips
  • 1 cup chopped veggies (broccoli, bell pepper, onion)
  • Garlic powder
  • Oregano
  • 1 Tbsp. grated Parmesan cheese

Heat oil in a skillet over medium heat. Sauté chicken strips, add vegetables, and cook until tender. Combine chicken, vegetables, and pasta. Add garlic powder and oregano to taste. Top with Parmesan cheese.

Nighttime Snack: 1/4 cup cottage cheese, 1 cup cubed cantaloupe, 2 Tbsp. sliced almonds

Day 10

Nutritional Information: 1,928 Calories, 16 Carb Choices

Breakfast: 1 Glucerna Meal Bar, 1 cup cubed honeydew melon, 1/4 cup reduced-fat cottage cheese, 2 Tbsp. sliced almonds

Morning Snack: 1 Glucerna Shake, 6 pecan halves

Lunch: 1/4 of a 12-inch vegetarian thin-crust pizza with cheese, 1 cup skim milk, 1 cup salad greens, 1/2 cup seasoned croutons, 1 Tbsp. reduced-fat Italian salad dressing

Afternoon Snack: 1/2 cup sliced red bell peppers, 1/2 cup sliced cucumber, 1/3 cup hummus

Dinner: Baked Orange Roughy, 1 (6-oz) baked potato with 1 Tbsp. reduced-fat margarine spread and 2 Tbsp. reduced-fat sour cream, 1/2 cup steamed asparagus, 1/2 cup unsweetened applesauce

Baked Orange Roughy

Print
  • 3 oz orange roughy filet
  • 2 Tbsp. crushed cornflakes
  • Dash of black pepper
  • Dash of salt
  • 2 Tbsp. cholesterol-free egg substitute
  • 1 Tbsp. water
  • 1 Tbsp. all-purpose flour

Combine cornflakes, black pepper, and salt in a small dish. In another small dish, beat egg substitute and water. In a third small dish, add flour. Coat fish with flour and dip in the egg/water mixture. Toss filet in cornflake mixture. Place on a baking sheet coated with cooking spray. Bake at 425°F for 9 to 11 minutes or until fish flakes easily with a fork.

Nighttime Snack: 3 whole-wheat peanut butter sandwich crackers, 8 dried apricot halves

Day 9

Nutritional Information: 1,909 Calories, 16 Carb Choices

Breakfast: Flax Oatmeal, 1/4 cup low-fat cottage cheese, 1/2 cup canned peach halves in juice

Flax Oatmeal

Print
  • 3/4 cup cooked oatmeal
  • 1 Tbsp. ground flaxseed
  • 1/2 cup skim milk

Stir ground flaxseed into cooked oatmeal. Serve with milk. Sweeten with calorie-free sugar substitute if desired.

Morning Snack: 1 Glucerna Mini-Snack Bar, 1 cup fresh blackberries

Lunch: Turkey Avocado Ranch Wrap, 1 small apple, 1 cup skim milk

Turkey Avocado Ranch Wrap

Print
  • 1 (8-inch) whole-wheat flour tortilla
  • 2 oz sliced turkey breast
  • 1 oz reduced-fat cheese
  • 1 Tbsp. reduced-fat ranch salad dressing
  • 1/2 cup shredded lettuce
  • 1/2 cup diced tomato
  • 4 Tbsp. avocado

Spread ranch dressing on tortilla. Top with turkey, cheese, lettuce, tomato, and avocado. Roll up tortilla.

Afternoon Snack: 1 Tbsp. peanut butter, 8 to 10 whole-wheat crackers

Dinner: Pasta With Meat Sauce, 1 cup salad greens, 2 Tbsp. reduced-fat salad dressing, 1 small tangerine

Pasta With Meat Sauce

Print
  • 2/3 cup cooked whole-wheat pasta
  • 1/2 cup spaghetti sauce
  • 2 oz ground beef (5% fat)

Brown ground beef in a skillet; drain. Add sauce and cook until warmed throughout. Serve over pasta.

Nighttime Snack: 1 Glucerna Snack Bar, 3 (2-1/2-inch) graham cracker squares

Day 7

Nutritional Information: 1,916 Calories, 16 Carb Choices

Breakfast: Yogurt Parfait, 1 slice whole-wheat toast, 1 tsp. reduced-fat margarine spread

Yogurt Parfait

Print
  • 6 oz light, reduced-sugar yogurt
  • 1/2 cup bran cereal
  • 4 pecan halves, chopped
  • 2 Tbsp. dried cherries

Morning Snack: 1 Glucerna Snack Shake, 1 small apple

Lunch: Chef Salad, 8 to 10 whole-wheat crackers

Chef Salad

Print
  • 2 cups chopped romaine lettuce
  • 1 cup chopped vegetables (cucumbers, tomatoes, mushrooms, green peppers)
  • 1/4 cup reduced-fat shredded mozzarella cheese
  • 2 oz diced lean ham
  • 1/4 cup reduced-fat Italian salad dressing
  • 1/2 cup garbanzo beans

Afternoon Snack: 1 cup skim milk, 1/2 whole-wheat English muffin, 1 Tbsp. peanut butter

Dinner: Grilled Chicken Teriyaki, 1/2 cup cooked asparagus

Grilled Chicken Teriyaki

Print
  • 2 oz chicken breast, cubed
  • 2/3 cup cooked brown rice
  • 3/4 cup fresh pineapple, cubed
  • 1 Tbsp. teriyaki sauce

Arrange chicken and pineapple onto separate skewers. Spray chicken lightly with non-stick cooking spray. Grill, rotating skewers until chicken is cooked throughout and pineapple is warmed. Brush chicken and pineapple with teriyaki sauce. Serve over rice.

Nighttime Snack: 15 to 20 baked tortilla chips, 1/4 cup salsa, 3 Tbsp. guacamole dip, 1 Glucerna Mini-Snack Bar

Day 6

Nutritional Information: 1,918 Calories, 16 Carb Choices

Breakfast: Glucerna Meal Bar, 8 oz skim milk

Morning Snack: Glucerna Mini-Snack Bar, 17 small grapes

Lunch: Cobb Salad With Shrimp, 5 whole-wheat crackers, 1/2 cup sugar-free pudding

Cobb Salad With Shrimp

Print
  • 2 cups chopped romaine lettuce
  • 5 cherry tomatoes
  • 2 Tbsp. cubed avocado
  • 1 hard-boiled egg, sliced
  • 2 oz cooked, peeled shrimp
  • Freshly ground pepper to taste
  • 2 Tbsp. low-fat blue cheese dressing

Top romaine lettuce with tomatoes, avocado, egg, and shrimp. Season with pepper and serve with low-fat blue cheese dressing.

Afternoon Snack: Trail Mix

Trail Mix

Print
  • 9 almonds
  • 3/4 oz pretzels
  • 2 Tbsp. raisins

Dinner: Barbeque Chicken, 1/2 large baked potato with 1 Tbsp. reduced-fat margarine spread and 1-1/2 Tbsp. reduced-fat sour cream, 1 cup cooked zucchini, 1 small whole-wheat dinner roll with 1 tsp. reduced-fat margarine, 1-1/4 cup whole strawberries

Barbeque Chicken

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  • 3 oz boneless, skinless chicken breast
  • 2 tsp. barbeque sauce

Grill or broil chicken breast until it reaches an internal temperature of 165°F. Brush chicken breast with barbeque sauce during the last few minutes of cooking.

Nighttime Snack: 1/2 Peanut Butter and Jelly Sandwich, 1 cup skim milk

Peanut Butter and Jelly Sandwich

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  • 1 slice whole-wheat bread
  • 1 Tbsp. peanut butter
  • 2 tsp. light jelly

Day 3

Nutritional Information: 1,896 Calories, 16 Carb Choices

Breakfast: 1 Glucerna Meal Bar, Cheese Omelet, 1/2 large grapefruit

Cheese Omelet

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  • 1/2 cup cholesterol-free egg substitute
  • 1 oz reduced-fat shredded cheese
  • 1 tsp. olive oil

Coat skillet with olive oil. Add egg substitute and cook until set. Flip egg and cook until completely set. Top with cheese. Fold omelet and transfer to a plate.

Morning Snack: 6 oz light, reduced-sugar yogurt; 3 (2-1/2-inch) graham cracker squares

Lunch: Turkey Sandwich, 1 cup baby carrots, 1 small apple, 1 cup skim milk

Turkey Sandwich

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  • 2 slices whole-wheat bread
  • 2 oz deli turkey
  • 1 Tbsp. light mayonnaise
  • Lettuce and tomato slices

Afternoon Snack: 1 Glucerna Mini-Snack Bar, 1/2 cup sugar-free pudding

Dinner: Sweet and Sour Chicken

Sweet and Sour Chicken

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  • 2 oz chicken breast, cut into strips
  • 1 cup frozen stir-fry vegetables
  • 1 tsp. canola oil
  • 1/2 cup canned pineapple chunks in juice, drained
  • 1 Tbsp. sweet and sour sauce
  • 1 Tbsp. slivered almonds
  • 2/3 cup cooked brown rice

Cook chicken breast in canola oil in a skillet until juices run clear. Add frozen vegetables and cook until tender. Add pineapple, sweet and sour sauce, and almonds. Cook until warmed throughout. Serve over rice.

Nighttime Snack: 6 whole-wheat peanut butter sandwich crackers, 1/2 cup skim milk

Day 2

Nutritional Information: 1,924 Calories, 16 Carb Choices

Breakfast: 1 multigrain English muffin, 2 Tbsp. peanut butter, 1/2 banana

Morning Snack: 6 oz light, reduced-sugar yogurt; 1/4 cup low-fat granola; 6 almonds

Lunch: Tuna Salad Sandwich, 1 cup salad greens, 2 Tbsp. reduced-fat salad dressing, 1 Glucerna Shake

Tuna Salad Sandwich

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  • 2 oz canned tuna
  • 1 Tbsp. light mayonnaise
  • 1 Tbsp. pickle relish
  • 2 slices whole-wheat bread

Combine tuna, mayonnaise, and relish in a small bowl. Spoon onto one slice of bread. Cover with second slice of bread to make a sandwich.

Afternoon Snack: 1 small apple, 1 oz low-fat cheese, 5 whole-wheat crackers

Dinner: 3 oz roasted turkey breast, 1/2 cup sweet potatoes with 1 Tbsp. reduced-fat margarine spread and cinnamon to taste, 1 cup steamed green beans, 1 small whole-wheat dinner roll, 1/2 cup sugar-free pudding

Nighttime Snack: 1 Glucerna Mini-Snack Bar, 1 medium fresh peach

Consult a doctor before starting any weight-loss plan, especially if you have diabetes or other health problems, are younger than 18, are pregnant or breastfeeding, or want to lose more than 30 pounds. Do not lose more than 2 pounds per week after the first week. Rapid weight loss might cause health problems. Talk to a doctor immediately if you notice physical changes during weight loss such as dizziness, hair loss, or interruptions in your menstrual cycle.
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