Outsmart Diabetes 1-Week Meal Plan

You'll choose a meal plan based on two calorie levels: 1,400 or 1,600. (Sedentary, shorter women should follow the 1,400-calorie plan; for men and taller and/or more active women, 1,600 calories is best.) Either way, you'll eat three meals and two snacks a day—each with a healthy dose of the Fat-Fighting 4. Here is the first week of a 1,400-calorie plan. (You can repeat meals to maximize your food dollars or to replace one you don't care for.)

DAY 1

Breakfast: Veggie omelet: Cook 1 egg white in a pan with 2 tsp canola, peanut, or olive oil; 1/2 c spinach leaves; 1/2 c mushrooms; and onion, garlic, and herbs as desired. Top with 1/4 c reduced-fat cheese. Serve with 1 slice whole grain toast spread with 1 tsp canola-oil margarine and 1/2 c fat-free milk.

Lunch: Mixed-up salad: Toss 2 c vegetable greens, 3/4 c low-fat cottage cheese, and 1/2 c mandarin orange slices with 2 Tbsp light Italian dressing. Top with 2 Tbsp chopped almonds or walnuts. Serve with 5 whole grain crackers (such as Triscuits).

Snack: Yogurt: 6 oz light, fat-free, or low-fat flavored yogurt.

Dinner: Grilled fish tacos: Place 2 oz grilled fish and 1 c shredded cabbage, seasoned with rice vinegar, between 2 corn tortillas. Top with 2 Tbsp light sour cream. Serve with 2 c veggies (such as eggplant, mushrooms, green beans, and onions) marinated in 2 Tbsp light Italian dressing and 1 tsp olive oil, then grilled.

Snack: Hummus and crackers: 2 Tbsp hummus on 2 whole grain rye crispbreads.

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