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Discover simple ways to balance life and diabetes. With Glucerna, it's easy to eat nutritiously all day, every day. Let's get started! Simply choose your daily calorie allowance... we'll plan the rest for you!
1900 Calories1500 Calories
Breakfast: Yogurt Parfait , 1 slice whole wheat toast, 1 tsp. reduced-fat margarine spread 6 oz light, reduced sugar yogurt
1/4 cup granola
4 pecan halves, chopped
2 Tbsp. dried cherries Snack #1: 1 Glucerna Snack Shake, 1 extra small banana Lunch: Chef Salad , 8-10 whole wheat crackers 2 cups romaine lettuce, chopped
1 cup chopped vegatables (cucumber, tomatoes, mushrooms, green peppers)
1 oz reduced-fat shredded cheese
2 oz diced ham
1/4 cup reducced-fat salad dressing
1/2 cup croutons Snack 2: 8 oz skim milk, 1/2 whole wheat English muffin, 1 Tbsp. peanut butter Dinner: Grilled Shrimp Teriyaki , 1/2 cup cooked asparagus 2 oz shrimp
2/3 cup cooked brown rice
3/4 cup fresh pineapple cubes
1 Tbsp. teriyaki sauce Arrange shrimp and pineapple onto separate skewers. Spray shrimp lightly with non-stick cooking spray. Grill, rotating skewers until shrimp is cooked throughout and pineapple is warmed. Brush shrimp and pineapple with teriyaki sauce. Serve over rice. Snack #3: 15-20 baked tortilla chips, 1/4 cup salsa, 3 Tbsp. guacamole dip, 1 Glucerna Mini-Snack Bar Nutritional Information: 1891 Calories, 16.1 Carb Choices Breakfast: 1 multi-grain English muffin, 2 Tbsp. peanut butter, 1 extra small banana Snack #1: 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, Glucerna Shake 2 ounces canned tuna
1 Tbsp. light mayonaise
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 sandwhich. Snack 2: 1 small apple, 1 ounce low-fat cheese, 5 reduced fat whole wheat crackers Dinner: 3 oz. roasted turkey breast, 1/2 cup sweet potatoes with 1 Tbsp. reduced-fat margarine spread and cinnamon, 1 cup steamed green beans, 1 small dinner roll, 1/2 cup sugar-free pudding. Snack #3: 1 Glucerna Mini-Snack Bar, 1 medium fresh peach Nutritional Information: 1902 Calories, 15.9 Carb Choices Breakfast: 3/4 cup Glucerna Cereal (Crunchy Flakes ´n Raisins), 4 oz skim milk, 1/2 cup low-fat cottage cheese, 1/2 cup canned pineapple, drained Snack #1: 1 Glucerna Mini Snack bar, 1/2 cup skim milk Lunch: 1 cup Hearty Chili, 30 Oyster crackers, 2 ounces reduced-fat cheese, 1 cup baby carrots, 2 Tbsp. reduced-fat Ranch dressing, 17 small grapes 2 ounces lean ground turkey (8% fat)
2 Tbs diced onions
2 Tbs chopped green pepper
1 tsp chili powder
1/8 tsp garlic powder
1/8 tsp ground cumin (free)
2 Tbsp diced chili peppers
1/4 cup chopped fresh tomatoes
1/4 cup tomato sauce
1/2 cup kidney beans Brown ground turkey over medium heat in a saucepan with onion and green pepper. Drain off any excess fat. Add remaining ingredients, bring to a boil and reduce heat to low. Allow to simmer for 20 minutes. Snack 2: 6 oz light, reduced sugar, 3/4 cup fresh blueberries, 2 Tbsp. pecan halves Dinner: Spaghetti with Meat Sauce , 1 cup salad greens, 2 Tbsp. reduced-fat salad dressing 2/3 cup cooked spaghetti
1/2 cup spaghetti sauce
2 oz. ground sirloin beef Brown ground beef in a skillet, drain. Add spaghetti sauce and cook until warmed throughout. Serve over spaghetti. Snack #3: 1/3 cup hummus, 15-20 baked pita chips, 1 cup sliced red pepper Nutritional Information: 1916 Calories, 15.9 Carb Choices Breakfast: Glucerna Meal Bar Cheese Omelet , 1/2 large grapefruit 1/4 cup egg substitute
1 oz. slice reduced-fat cheese, shredded
1 tsp. olive oil Coat skillet with olive oil. Add egg substitute and cook until set. Flip egg and cook until completely set. Add cheese, fold, and transfer to a plate. Snack #1: 6 oz light, reduced sugar yogurt , 3 graham cracker squares Lunch: Turkey Sandwhich, 1 cup baby carrot sticks, 1 small apple, 1 cup skim milk 2 slices whole wheat bread
2 oz deli turkey
1 Tbsp. light mayonnaise
Lettuce and Tomato Slices Snack 2: 1 Glucerna Mini-Snack Bar, 1/2 cup sugar-free pudding Dinner: Sweet and Sour Chicken 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
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. Snack #3: Bagel with Peanut Butter 1 (3-inch) bagel
1 Tbsp. peanut butter Nutritional Information: 1895 Calories, 16.0 Carb Choices Breakfast: Glucerna Meal Bar 1/2 cup cooked oatmeal, 3/4 cup blueberries, 1 cup skim milk, 1 Tbsp. chopped pecans Snack #1: 1 oz string cheese, 1 apple, 5 reduced fat whole wheat crackers Lunch: Grilled Chicken Salad, Glucerna Shake 1 cup salad greens
1 cup chopped vegetable
2 oz. grilled chicken
1/4 cup garbanzo beans
2 Tbsp. reduced-fat salad dressing Snack 2: Snack Mix 3 cups low-fat or fat-free popcorn
3 Tbsp. peanuts
2 Tbsp. raisins Dinner: Salmon over Rice 2 oz salmon filet
2/3 cup long grain brown rice, cooked
1 Tbsp. lemon juice
1/8 tsp. dried dill weed
1/4 tsp. garlic powder
Dash 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. Snack #3: Glucerna Snack Bar, 8 animal crackers Nutritional Information: 1903 Calories, 16.1 Carb Choices Breakfast: Glucerna Meal Bar Egg White Omelet , 2 slices whole wheat toast, 1 Tbsp. jam or jelly, 1/2 cup shredded potatoes 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, saut? 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. Snack #1: 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 Snack 2: 1 1/4 cup strawberries, 2/3 cup light, reduced sugar yogurt, 1 Tbsp. sliced almonds Dinner: Turkey Tacos , 1 cup mixed greens, 2 Tbsp. reduced-fat salad dressing 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 among the two tortillas and top with tomatoes, lettuce and black beans. Snack #3: 1 Glucerna Mini-Snack Bar, 1 kiwi Nutritional Information: 1887 Calories, 15.8 Carb Choices Breakfast: Glucerna Meal Bar 1 Chocolate Peanut Glucerna Meal Bar, 8 oz skim milk Snack #1: 1 Glucerna Mini Snack, 17 small grapes Lunch: Grilled Cheese Sandwhich , 1 cup reduced sodium tomato soup, 1 cup carrots and celery sticks, 2 Tbsp. reduced fat ranch dressing 2 slices whole wheat bread
1 oz. low-fat cheese
2 tsp. reduced-fat margarine spread Snack 2: 1/2 Peanut Butter and Jelly Sandwhich , 8 oz skim milk (1 fat-free milk) 1 slice whole wheat bread
1 Tbsp. peanut butter
2 tsp. light jelly 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 dinner roll with 1 tsp. reduced fat margarine, 1 1/4 cup whole strawberries 3 oz. boneless, skinless chicken breast
2 tsp. barbeque sauce Grill or broil chicken breast until it reaches an internal temperature of 165oF. Brush chicken breast with barbeque sauce during the last few minutes of cooking. Snack #3: Trail Mix 9 almonds
3/4 oz pretzels
2 Tbsp. raisins Nutritional Information: 1922 Calories, 16 Carb Choices
Breakfast: Yogurt Parfait 6 oz nonfat, reduced sugar yogurt
1/4 cup granola
1 Tbsp. pecan halves, chopped
2 Tbsp. dried cherries Snack #1: 1 Glucerna Snack Shake Lunch: Chef Salad , 8-10 reduced fat whole wheat crackers, 1 extra small banana or 1/2 large banana 2 cups romaine lettuce, chopped
1 cup chopped vegetables (cucumber, tomatoes, mushrooms, green peppers)
1 oz. low-fat shredded cheddar cheese
2 oz. diced ham
1/4 cup reduced-fat salad dressing Snack 2: 15-20 baked tortilla chips, 1/4 cup salsa, 2 Tbsp. guacamole dip Dinner: Grilled Shrimp Teriyaki , 1/2 cup cooked asparagus 2 oz. shrimp
2/3 cup cooked brown rice
3/4 cup fresh pineapple cubes
1 Tbsp. teriyaki sauce Arrange shrimp and pineapple onto separate skewers. Spray shrimp lightly with non-stick cooking spray. Grill, rotating skewers until shrimp is cooked throughout and pineapple is warmed. Brush shrimp and pineapple with teriyaki sauce. Serve over rice. Snack #3: 8 oz. skim milk, 3/4 oz. animal crackers (1 starch) Nutritional Information: 1521 Calories, 12.9 Carb Choices Breakfast: 1 multigrain English muffin, 1 tbsp. peanut butter, 1 extra small banana or 1/2 large banana Snack #1: 6 oz. nonfat, reduced sugar yogurt Lunch: Tuna Salad on Crackers , 1 cup salad greens, 2 Tbsp. reduced fat salad dressing, Glucerna Shake 2 ounces canned tuna
1 Tbsp. light mayonnaise
1 Tbsp. pickle relish
5 reduced fat whole wheat crackers Combine tuna, mayonnaise and relish in a small bowl. Spoon onto crackers. Snack 2: 1 small apple, 1 oz. low-fat cheese Dinner: 2 oz. roasted turkey breast, 3 oz. peeled, baked sweet potato with 1 Tbsp. reduced-fat margarine spread and cinnamon, 1 cup steamed green beans, 1 small dinner roll, 1/2 cup sugar free pudding Snack #3: Glucerna Mini-Snack Bar, 3 graham cracker squares, 2 1/2-inch each Nutritional Information: 1517 Calories, 12.9 Carb Choices Breakfast: 3/4 cup Glucerna Cereal (Crunchy Flakes 'n Raisins), 8 oz. skim milk Snack #1: 1 Glucerna Mini Snack bar Lunch: 1 cup Hearty Chili , 6 saltine crackers, 9 medium baby carrots, 2 Tbsp. reduced-fat Ranch dressing, 17 small grapes 2 oz ground turkey breast (99% fat free)
2 Tbsp diced onions
2 tbsp chopped green pepper
1 tsp chili powder
1/8 tsp garlic powder
1/8 tsp ground cumin
2 Tbsp diced chili peppers
1/4 cup chopped fresh tomatoes
1/4 cup tomato sauce
1/2 cup kidney beans
1 ounce shredded low-fat cheddar cheese Brown ground turkey over medium heat in a saucepan with onion and green pepper. Drain off any excess fat. Add remaining ingredients, bring to a boil and reduce heat to low. Allow to simmer 20 minutes. Top with shredded cheese. Snack 2: 6 oz. nonfat, reduced sugar yogurt, 2 tbsp. pecan halves Dinner: Spaghetti with Meat Sauce , 1 cup salad greens, 2 Tbsp. reduced-fat salad dressing 2/3 cooked spaghetti
1/2 cup spaghetti sauce
2 oz. ground sirloin beef Brown ground beef in a skillet, drain. Add spaghetti sauce and cook until warmed throughout. Serve over spaghetti. Snack #3: 1/3 cup hummus, 3/4 oz whole wheat pita chips, 1 cup sliced red pepper Nutritional Information: 1527 Calories, 13.1 Carb Choices Breakfast: Glucerna Meal Bar, 1/2 large grapefruit Snack #1: 6 oz. nonfat, reduced sugar yogurt Lunch: Turkey Sandwhich , 9 medium baby carrot sticks, 1 cup skim milk 2 slices whole wheat bread
2 oz. deli turkey
1 Tbsp. light mayonnaise
Lettuce and tomato slices Snack 2: 1 Glucerna Mini-Snack Bar, 10 dry roasted peanuts Dinner: Sweet and Sour Chicken 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
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. Snack #3: Bagel with Cream Cheese 1 (3-inch) bagel
1 1/2 Tbsp. light cream cheese Nutritional Information: 1528 Calories, 12.7 Carb Choices Breakfast: 1/2 cup cooked oatmeal, 3/4 cup blueberries, 1 cup skim milk, 1 Tbsp. chopped pecans Snack #1: Apple with Peanut Butter 1 small apple
1 Tbsp. peanut butter Lunch: Grilled Chicken Salad , Glucerna Shake 1 cup salad greens
1 cup chopped vegetable
2 oz. grilled chicken
1/4 cup garbanzo beans
2 Tbsp. reduced-fat salad dressing Snack 2: Cheese and Crackers , Glucerna Shake 5 reduced fat 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 2 oz salmon filet
2/3 cup long grain brown rice, cooked
1 Tbsp. lemon juice
1/8 tsp. dried dill weed
1/4 tsp. garlic powder
Dash 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. Snack #3: Glucerna Mini Snack Bar, 3 graham cracker squares, 2 1/2-inch each Nutritional Information: 1488 Calories, 13 Carb Choices Breakfast: Egg White Scramble , 2 slices whole wheat toast, 1 Tbsp. reduced-fat margarine spread, 1/2 cup shredded potatoes 2 egg whites
1 cup chopped vegetables (onions, peppers, tomatoes, mushrooms) In a non-stick skillet, saute green peppers, onions and mushrooms in cooking spray until tender. Add egg whites and scramble. When eggs are completely cooked through, transfer to plate. Snack #1: Graham Crackers with Peanut Butter 3 graham cracker squares, 2 1/2-inch each
1 Tbsp. peanut butter Lunch: 1 Glucerna Shake,1 cup cantaloupe cubes, 1/4 cup 2% reduced-fat cottage Snack 2: 6 oz. nonfat, reduced sugar yogurt Dinner: Turkey Tacos , 1 cup mixed greens, 2 Tbsp. reduced-fat salad dressing 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 among the two tortillas and top with tomatoes, lettuce and black beans. Snack #3: 1 Glucerna Mini-Snack Bar, 1 (3 1/2 oz) Kiwi Nutritional Information: 1522 Calories, 13.1 Carb Choices Breakfast: 1 Chocolate Peanut Glucerna Meal Bar, 8 oz. skim milk Snack #1: 1 Glucerna Mini-Snack Bar Lunch: Grilled Cheese Sandwich ,1 cup low sodium tomato soup, 1 cup carrots and celery sticks, 2 Tbsp. reduced fat ranch dressing 2 slices whole wheat bread
1 oz. low-fat cheese
2 tsp. reduced-fat margarine spread Snack 2: 1/2 Peanut Butter and Jelly Sandwich 1 slice whole wheat bread
1 Tbsp. peanut butter
2 tsp. light jelly Dinner: Barbeque Chicken , 1/2 cup yellow corn, 1 cup cooked zucchini, 1 1/4 cup whole strawberries, 8 oz. skim milk 3 oz. boneless, skinless chicken breast
2 tsp. barbeque sauce Grill or broil chicken breast until it reaches an internal temperature of 165oF. Brush chicken breast with barbeque sauce during the last few minutes of cooking. Snack #3: Trail Mix 6 almonds
3/4 oz. pretzels
2 Tbsp. dried cranberries Nutritional Information: 1537 Calories, 13.1 Carb Choices
Breakfast: French Toast , 3/4 cup blueberries, 6 oz skim milk 2 slices whole wheat bread
1/4 cup egg substitute
1/4 cup skim milk
Dash 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. Snack #1: 1 Glucerna Shake Lunch: Greek Hummus Pita 1 6-inch pita
1/3 cup hummus
1 cup chopped vegetables (lettuce, tomato, cucumber, 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. Snack 2: 1 1/2 cup sliced cucumber, carrots, and celery, 2 Tbsp. reduced-fat salad dressing, 3/4 oz pretzels Dinner: Classic Burger with baked potato wedges 3 oz ground sirloin
Lettuce, tomato slices, and onion slices
1 whole wheat hamburger bun
1 Tbsp. light mayonnaise
1 Tbsp. ketchup
1 tsp. mustard
1 3-oz potato
1 tsp. olive oil
Dash salt and pepper Form ground sirloin into a patty and grill or broil to an internal temperature of 160oF. Place cooked hamburger on bun and top with vegetables and condiments.
Pierce potato with a fork and microwave on high for 2 minutes. Slice potato into wedges. Coat potato wedges with olive oil and place on baking sheet. Sprinkle with salt and pepper. Bake at 425oF for 20 minutes or until golden brown. Snack #3: 1 Glucerna Mini-Snack Bar, 1 medium fresh peach Nutritional Information: 1900 Calories, 15.7 Carb Choices Breakfast: 2 4-inch pancakes, 3 Tbsp. sugar-free syrup, 1 oz grilled ham, 3/4 cup blackberries Snack #1: 1 Glucerna Snack Shake, 8 animal crackers Lunch: Pita Pizza 1 6-inch pita
1 tomato, sliced
1 oz. part-skim mozzarella cheese, shredded
1 tsp. olive oil Place pita on a baking sheet and brush with olive oil. Arrange tomato slices on top of pita. Top with cheese and bake at 450oF for 7-9 minutes or until cheese is lightly browned. Snack 2: 6 oz light, reduced sugar yogurt, 1 medium fresh peach, sliced, 6 almonds Dinner: Crumb Coated Chicken , 1/2 cup baked sweet potato with 1 Tbsp. melted, reduced-fat margarine spread, Dash of cinnamon, 1/2 cup steamed cauliflower, 1 small dinner roll 3 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 3-5 minutes or until juices run clear, turning once. Cooking time may vary depending on microwave. Snack #3: 1/2 plain bagel, toasted, 1 1/2 Tbsp. reduced-fat cream cheese Nutritional Information: 1927 Calories, 15.8 Carb Choices Breakfast: 3/4 cup Glucerna Cereal (Crunchy Flakes ´n Strawberries), 4 oz skim milk, 1/4 cup low-fat cottage cheese, 1/2 cup peaches Snack #1: 1 Glucerna Chocolate Peanut Mini-Snack Bar, 3/4 cup mandarin oranges Lunch: Turkey Avocado Ranch Wrap , 1 apple, 8 oz skim milk 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
2 Tbsp. avocado Spread ranch dressing on tortilla. Top with turkey, cheese, lettuce, tomato and avocado. Roll up tortilla. Snack 2: 1 Tbsp. peanut butter, 3 2 1/2-inch graham cracker squares, 6 oz light, reduced sugar yogurt Dinner: 2 oz. baked pork loin roast seasoned with salt-free seasoning mix of choice, 1 cup steamed cabbage with 1 Tbsp. reduced-fat margarine spread, 2/3 cup cooked brown rice, 1/2 cup sugar-free pudding Snack #3: 1 1-inch slice banana nut bread, 1 Tbsp. reduced-fat margarine spread Nutritional Information: 1861 Calories, 15.9 Carb Choices Breakfast: 1 Glucerna Meal Bar, 1 cup cubed cantaloupe, 1/4 cup reduced fat cottage cheese, 2 Tbsp. slivered almonds Snack #1: 1 Glucerna Shake, 3/4 oz pretzels Lunch: 1/4 of a 12-inch vegetarian thin crust pizza with cheese, 8 oz skim milk, 1 cup salad greens, 1 Tbsp. fat-free or reduced-fat salad dressing Snack 2: 1 cup baby carrots, 1/3 cup hummus Dinner: Baked Orange Roughy , 4 oz baked potato with1 Tbsp. reduced-fat margarine spread, 2 Tbsp. reduced-fat sour cream, 1/2 cup steamed broccoli and 1 1/4 cup whole strawberries 3 oz orange roughy filet
2 Tbsp. crushed cornflakes
Dash of black pepper
Dash of salt
1 egg white
1 Tbsp. water
1 Tbsp. all-purpose flour Combine cornflakes, black pepper and salt in a small dish. In another small dish, beat egg white and water. In a third small dish, add flour. Coat fish with flour and dip in the egg/water mixture. Toss in cornflake mixture. Place on a baking sheet coated with cooking spray. Bake at 425oF for 9-11 minutes or until fish flakes easily with a fork. Snack #3: 3 peanut butter sandwich crackers, 8 dried apricot halves Nutritional Information: 1904 Calories, 15.7 Carb Choices Breakfast: Egg White Scramble , 2 slices whole wheat toast, 1 Tbsp. reduced-fat margarine spread,1 small orange 4 egg whites
1/2 cup chopped green peppers, onions and mushrooms
1 tsp. olive oil
1 oz shredded cheddar cheese Saute green peppers, onions and mushrooms in olive oil in a skillet. Add egg whites and scramble. Top with shredded cheddar cheese. Snack #1: Tuna Salad Dip 2 oz canned tuna
1 Tbsp. light mayonnaise
1 Tbsp. pickle relish
10 whole wheat crackers
1 cup chopped raw veggies (carrots, celery, green peppers) 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 Snack 2: 3/4 cup Glucerna Cereal (Crunchy Flakes ´n Almonds), 6 oz light, reduced sugar yogurt Dinner: 1 frozen reduced-fat macaroni and cheese entre, 1/2 cup steamed zucchini squash, 1/2 cup sugar-free pudding Snack #3: Cranberry Nut Trail Mix 2 Tbsp. dried cranberries
8 pecan halves
3/4 cup unsweetened ready to eat cereal Nutritional Information: 1903 Calories, 15.7 Carb Choices Breakfast: Breakfast Smoothie , 1 slice whole wheat toast, 1 tsp. reduced-fat margarine spread 1 Glucerna Shake
1 extra small banana
1/2 cup ice Combine ingredients in a blender and blend until smooth. Snack #1: 1 Glucerna Snack Bar, 8 oz skim milk Lunch: Bean Dip , 15-20 baked tortilla chips, 1/2 cup canned tropical fruit in juice 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. Snack 2: 10 whole wheat crackers,1 Tbsp. peanut butter Dinner: Pasta Primavera , 1 cup salad greens, 2 Tbsp. reduced-fat salad dressing, 1 small dinner roll 1 cup cooked whole wheat fettuccine
2 tsp. olive oil
2 oz chicken breast, cut into strips
1 cup chopped veggies (broccoli, bell pepper, onion)
Garlic powder
Oregano
1 Tbsp. grated parmesan cheese Heat oil in skillet over medium heat. Sautee chicken strips, add vegetables and cook until tender. Combine chicken, vegetables and pasta. Add garlic powder and oregano to taste. Top with parmesan cheese. Snack #3: 1/4 cup cottage cheese,1 cup melon cubes Nutritional Information: 1892 Calories, 15.7 Carb Choices Breakfast: Breakfast Burrito , 1 cup raspberries 1 8-inch flour tortilla
1/2 cup egg substitute
1 tsp olive oil
1/4 cup salsa
2 Tbsp. avocado slices Heat oil in small skillet. Scramble egg substitute in oil. Spoon into tortilla. Top with salsa and avocado. Snack #1: 1 Glucerna Mini-Snack Bar, 1/2 cup unsweetened applesauce Lunch: Pasta Salad , 2 small plums 2/3 cup cooked rotini pasta
1/2 cup kidney beans
1/2 cup chopped broccoli
1/2 cup chopped carrots
2 Tbsp. reduced-fat Italian dressing
1 oz shredded reduced-fat cheese Toss all ingredients to combine Snack 2: 3/4 cup Glucerna Cereal (Crunchy Flakes ?n Strawberries), 4 oz skim milk, 2 Tbsp. sliced almonds Dinner: Beef Kabobs 2 oz beef sirloin steak, cubed
1 cup vegetables (cherry tomatoes, mushrooms, onion, green pepper)
2 Tbsp. reduced fat vinaigrette dressing Combine beef, vegetables and dressing in a bowl. Cover and refrigerate at least 2 hours. Arange beef and vegetables onto 2 skewers. Grill or broil, rotating until beef reaches an internal temperature of 145oF. Snack #3: 6 oz light, reduced sugar yogurt, 5 vanilla wafers (1 starch, 1 fat) Nutritional Information: 1846 Calories, 15.8 Carb Choices
Breakfast: French Toast , 6 oz. skim milk 2 slices whole wheat bread
1/4 cup egg substitute
1/4 cup skim milk
Dash 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. Snack #1: 1 Glucerna Mini-Snack Bar Lunch: Greek Hummus Pita , 3/4 cup canned mandarin oranges in juice, drained 1/2 6-inch pita
1/3 cup hummus
1 cup chopped vegetables (lettuce, tomato, cucumber and onions)
1 oz. reduced-fat feta cheese, crumbled
1 Tbsp. reduced-fat vinaigrette dressing Spread hummus inside pita, stuff with vegetables and cheese, and drizzle with vinaigrette dressing. Snack 2: 1 1/2 cup sliced cucumeber, carrots and celery, 2 Tbsp. reduced-fat salad dressing, 3/4 oz. pretzels Dinner: Classic Burger , 1 cup fresh apples slices 3 oz. lean ground beef, 5% fat
Lettuce, tomato slices and onion slices
1 whole wheat hamburger bun
1 Tbsp. ketchup
1 tsp. mustard Form ground sirloin into a patty and grill or broil to an internal temperature of 160oF. Place cooked hamburger on bun and top with vegetables and condiments. Snack #3: 1 Glucerna Shake Nutritional Information: 1536 Calories, 12.7 Carb Choices Breakfast: 2 (4-inch) pancakes, 3 Tbsp. sugar-free syrup, 1/2 oz. turkey bacon, cooked. 1 cup raspberries Snack #1: 1 Glucerna Snack Shake Lunch: Pita Pizza , 1 cup salad greens, 2 Tbsp. reduced-fat Italian salad dressing, 8 oz. skim milk 1 6-inch pita
1 tomato, sliced
1 oz. reduced-fat mozzarella cheese, shredded Place pita on a baking sheet sprayed with non-stick cooking spray. Arrange tomato slices on top of pita. Top with cheese and bake at 450oF for 7-9 minutes or until cheese is lightly browned. Snack 2: 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 3 oz. chicken breast
1 Tbsp. 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 3-5 minutes or until juices run clear, turning once. Cooking time may vary depending on microwave. Snack #3: 1 bagel, toasted,1 Tbsp. peanut butter Nutritional Information: 1519 Calories, 12.8 Carb Choices Breakfast: 3/4 cup Glucerna Cereal (Crunchy Flakes 'n Strawberries), 4 oz. skim milk, 1/4 cup 2% reduced fat cottage cheese, 1/2 cup canned apricot halves, in juice Snack #1: 1 Glucerna Chocolate Peanut Mini-Snack Bar Lunch: Turkey Avocado Ranch Wrap , 1 (4 oz) unpeeled apple 1 8-inch whole wheat flour tortilla
2 oz. sliced deli turkey breast
1 oz. reduced-fat cheddar cheese
1 Tbsp. reduced-fat ranch salad dressing
1/2 cup shredded lettuce
1/2 cup diced tomato Spread ranch dressing on tortilla. Top with turkey, cheese, lettuce and tomato. Roll up tortilla. Snack 2: 6 oz. nonfat, reduced sugar yogurt Dinner: 2 oz. baked pork loin roast seasoned with salt-free seasoning mix of choice, 1 cup steamed cabbage with 1 Tbsp. reduced-fat margarine spread, 2/3 cup cooked brown rice, 8 oz. skim milk Snack #3: 1" (1 oz.) slice banana nut bread, 1 Tbsp. reduced-fat margarine spread Nutritional Information: 1507 Calories, 12.7 Carb Choices Breakfast: 1 Glucerna Meal Bar, 8 oz. skim milk Snack #1: 3 peanut butter sandwich crackers Lunch: Ham Sandwich , 1 cup salad greens, 1 Tbsp. fat-free or reduced-fat salad dressing, 1 cup fresh honeydew melon balls 2 slices whole wheat bread
2 oz. lean deli ham
Leaf lettuce
2 Tomato slices
1 Tbsp. light mayonnaise Snack 2: Dinner: Baked Orange Roughy , 3 oz. baked potato, with skin with 1 Tbsp. reduced-fat margarine spread, 1/2 cup steamed broccoli, 1 1/4 cup whole strawberries 2 oz orange roughy filet
2 Tbsp. crushed cornflakes
Dash of black pepper
Dash of salt
1 egg white
1 Tbsp. water
1 Tbsp. all-purpose flour Combine cornflakes, black pepper and salt in a small dish. In another small dish, beat egg white and water. In a third small dish, add flour. Coat fish with flour and dip in egg/water mixture. Toss in the cornflake mixture. Place on a baking sheet coated with cooking spray. Bake at 425oF for 9-11 minutes or until fish flakes easily with a fork. Snack #3: 1 Glucerna Shake Nutritional Information: 1518 Calories, 12.7 Carb Choices Breakfast: Egg White Scramble , 2 slices whole wheat toast, 1 Tbsp. reduced-fat margarine spread, 1 small orange 3 egg whites
1/2 cup chopped green peppers, onions and mushrooms
1 tsp. olive oil Saute green peppers, onions and mushrooms in olive oil in a skillet. Add egg whites and scramble. Snack #1: Tuna Salad Dip 2 oz canned tuna
1 Tbsp. light mayonnaise
2 tsp. pickle relish
4-5 (3/4 oz) reduced-fat whole wheat crackers
1 cup chopped raw veggies (carrots, celery, green peppers) 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 2% reduced-fat cottage cheese, 3/4 cup fresh pineapple Snack 2: 3/4 oz pretzels, 4 pecan halves Dinner: 1 frozen reduced-fat macaroni and cheese entree, 1/2 cup steamed zucchini squash, 1/2 cup (4 oz) sugar-free pudding Snack #3: Glucerna Mini Snack Bar, 6 oz. nonfat, reduced sugar yogurt Nutritional Information: 1502 Calories, 13.0 Carb Choices Breakfast: Breakfast Smoothie 1 Glucerna Shake
1 extra small banana or 1/2 large banana
1/2 cup ice Combine ingredients in a blender and blend until smooth. Snack #1: 1 Glucerna Snack Bar Lunch: Veggie Burger , 1 small tangerine (1/2 fruit) 1 vegetarian burger patty
1 oz. low-fat cheese slice
1 whole wheat bun
2 tomato slices
Leaf lettuce
2 tsp. yellow mustard Snack 2: 5 vanilla wafers, 8 oz. skim milk Dinner: Pasta Primavera , 1 cup salad greens, 2 Tbsp. reduced-fat salad dressing, 4 oz. sugar-free pudding 2/3 cup cooked whole wheat fettuccine
1 1/2 tsp. olive oil
2 oz. boneless, skinless chicken breast, cut into strips
1 cup chopped veggies (broccoli, bell pepper, onion)
Garlic powder
Oregano
1 Tbsp. grated parmesan cheese Heat oil in skillet over medium heat. Sautee chicken strips, add vegetables and cook until tender. Combine chicken, vegetables, and pasta. Add garlic powder and oregano to taste. Top with parmesan cheese. Snack #3: 17 small grapes, 1 oz. reduced-fat string cheese Nutritional Information: 1525 Calories, 12.7 Carb Choices Breakfast: Breakfast Burrito , 1 cup raspberries 1 8-inch flour tortilla
1/2 cup egg substitute
1 tsp. olive oil
1/4 cup salsa
1 oz. avocado slices Heat oil in small skillet. Scramble egg substitute in oil, spoon into tortillam and top with salsa and avocado. Snack #1: 1 Glucerna Mini-Snack Bar Lunch: Pasta Salad , 2 small plums 1/3 cup cooked rotini pasta
1/2 cup kidney beans
1/2 cup chopped broccoli
1/2 cup chopped carrots
2 Tbsp. reduced-fat Italian dressing
1 oz. shredded reduced-fat cheese Toss all ingredients to combine. Snack 2: 6 oz. nonfat, reduced sugar yogurt Dinner: Beef Kabobs , 1 cup cooked wild rice, 4 oz. skim milk 2 oz. beef sirloin steak, cubed
1 cup vegetables (cherry tomatoes, mushrooms, onion, green pepper)
2 Tbsp. reduced-fat vinaigrette dressing Combine beef, vegetables and dressing in a bowl. Cover and refrigerate at least 2 hours. Arrange beef and vegetables onto 2 skewers. Grill or broil, rotating until beef reaches an internal temperature of 145oF. Snack #3: 3/4 cup Glucerna Cereal (Crunchy Flakes 'n Strawberries), 4 oz. skim milk Nutritional Information: 1512 Calories, 12.7 Carb Choices
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