Outsmart Diabetes 5-Week Meal Plan

The Outsmart Diabetes Diet is based on new research that found four specific nutrients—fiber, vitamin D, omega-3s, and calcium—work together to help balance blood sugar and encourage weight loss. Build your daily meal plan by choosing one breakfast, one lunch and one dinner, plus two snacks—any combination gets you approximately 1,400 calories a day and a healthy dose of the "Fat-Fighting 4." Remember to eat about every 3 hours and practice portion control.  Follow this mix and match meal plan—adapted from The Outsmart Diabetes Diet—for the next five weeks to help fight fat, maintain healthy blood sugar levels, boost energy, and reduce your diabetes risk.

BREAKFAST

Fruity bagel breakfast: Spread 1 Tbsp light cream cheese and 1 tsp 100 percent fruit spread on ½ of a whole grain bagel. Serve with 1 c fat-free milk.

Crunchy yogurt: Combine 6 oz fat-free light yogurt, ¼ c granola cereal, 1 Tbsp ground flax seed, and 1 Tbsp chopped nuts. Add ground cinnamon and/or sugar substitute to taste.

Eggs and English muffin: Scramble 1 egg in a pan coated with 1 tsp canola or olive oil; top with ¼ c chopped tomato, onion, and chile salsa. Serve with toasted 100 percent whole grain English muffin, spread with 2 Tbsp low-fat (1 percent) cottage cheese, and 1 c fat-free milk.

Good Morning Blend: Stir together 6 ounces fat-free yogurt, 2 Tbsp dried mixed fruit, 2 Tbsp ground flax seed and 2 Tbsp chopped almonds, walnuts, or pecans.

Nutty Oatmeal: Top 1/2 c cooked oatmeal with ¼ c walnuts or other nuts; add ground cinnamon and/or sugar substitute to taste. Serve with 1 c fat-free milk or calcium-enriched soy or rice beverage.

Bagel and cream cheese: Spread 1/2 100% whole grain bagel with 1 Tbsp low fat cream cheese. Serve with 1 c fat-free milk or calcium-enriched soy or rice beverage.

Veggie omelet: Cook 1 egg white in a pan with 2 tsp canola, peanut or olive oil. Add ½ c spinach leaves, ½ c mushrooms, onions, garlic, and herbs as desired; and top with 2 Tbsp reduced fat cheese. Serve with 1 slice 100% whole grain toast spread with 1 tsp canola-oil margarine and 1 c fat-free milk or calcium-enriched soy or rice beverage.

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