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This is the diet plan recommended by my doctor that was a success. I'm not diabetic but needed to lose weight and he recommended the diabetic plan. It's all about portion control that doesn't eliminate any food group. My normal weight is 190-200. It worked for me.
Since my weight loss I have moved back to a normal calorie intake.
Diabetic Diet Meal Planning (1900 Calories per Day)
Breakfast
Starch (choose 1)
2 slices bread
2 pancakes (4”)
½ Waffle
2 slices French Toast (Egg Whites)
¾ C. Cereal
1-1/3 C. Hash browns (only if 0.0 grams of Fat)
Or any combination of above (i.e. 1 pancake + 1 slice bread or 2/3 C. Hash browns + 1 slice bread, etc.)
No Vegetables
Fruit (choose 1)
½ Cup of any fruit juice
½ small banana
¼ Cantaloupe
½ Grapefruit
1/8 Honeydew Melon
1 small orange
Milk (choose 1)
½ Cup Egg Whites
½ Cup Skim Milk
½ Cup Lo/No-fat yogurt
Fat (choose 1)
1 tsp. Light Margarine
1 tsp. Canola or Olive Oil
2 Tbsp. Light mayonnaise OR 1 Tbsp. Reg. mayonnaise
Lunch
Starch (choose 1)
2 slices of bread
3 - 6” tortillas
1 Cup Cooked Pasta
½ Cup Cooked Rice
1 potato (6 oz.)
1 Cup of Corn
2/3 cup Baked Beans
1 Cup Dried Beans
Crackers–24 Wheat Thin, 10 Triscuit, 6 Rye Crisp, 10 Low Fat Saltines or 40 Oyster
Vegetables (1/2 Cup) (choose 1) *see free vegetables at the end of the plan
Carrots
Tomatoes
Onions (green onions are free)
Green beans
Green peas
Winter Squash
Fruit (choose 1)
½ small banana
¼ Cantaloupe
½ Grapefruit
1/8 Honeydew Melon
1 small orange
½ Cup of any fruit juice
½ Cup of Apple Sauce
¼ Cup canned fruit cocktail
1 small orange
1 medium peach
1 small pear
½ Cup Pineapple
2 medium plums
2 Tbsp. Raisins
1 Cup Raspberries
1 Cup Watermelon
Meat (choose 1)
2 oz. Lunch meat 95% fat free (approx. 2 medium-thick slices)
4 oz. Canned tuna packed in water
No/Low fat cheese (2 oz.)
2 oz. Fish
2 oz. Any lean beef, pork, chicken (no skin)
½ Cup Crab
½ Cup Low Fat Cottage Cheese
1 oz. Parmesan
3 Tbsp. Peanut Butter
Fat (choose 1)
1 tsp. Light Margarine
1 tsp. Canola or Olive Oil
2 Tbsp. Light mayonnaise OR 1 Tbsp. Reg. mayonnaise
20 peanuts
8 almonds
5 cashews
20 pistachios
20 peanuts
10 pecans
Afternoon Snack (choose 1)
Crackers–24 Wheat Thin, 10 Triscuit, 6 Rye Crisp, 10 Low Fat Saltines or 40 Oyster
1.5 oz. Pretzels
6 Cups Popcorn
Dinner
Starch (choose 1)
1 potato (4 oz.)
1 Cup Cooked Pasta
½ Cup Cooked Rice
2 slices of bread
3 tortillas
1 Cup of Corn
2/3 cup Baked Beans
1 Cup Dried Beans
Crackers–24 Wheat Thin, 10 Triscuit, 6 Rye Crisp, 10 Low Fat Saltines or 40 Oyster
Vegetables (1/2 Cup Cooked, 1 Cup Raw) (choose 1)
Carrots
Tomatoes
Onions (green onions are free)
Green beans
Green peas
Winter Squash
Fruit (choose 1)
½ small banana
¼ Cantaloupe
½ Grapefruit
1/8 Honeydew Melon
1 small orange
½ Cup of any fruit juice
½ Cup of Apple Sauce
¼ Cup canned fruit cocktail
1 small orange
1 medium peach
1 small pear
½ Cup Pineapple
2 medium plums
2 Tbsp. Raisins
1 Cup Raspberries
1 Cup Watermelon
Meat (choose 1)
3-4 oz. Any lean beef, pork, chicken (no skin)
4 oz. Fish
6 oz. Canned tuna packed in water
3/4 Cup Crab
No/Low fat cheese (3 oz.)
2/3 Cup Low Fat Cottage Cheese
1.5 oz. Parmesan
3 oz. (approx. 3 slices) Lunch meat (95% fat free)
4 Tbsp. Peanut Butter
Fat (choose 1)
1 tsp. Light Margarine
1 tsp. Canola or Olive Oil
2 Tbsp. Light mayonnaise OR 1 Tbsp. Reg. mayonnaise
20 peanuts
8 almonds
5 cashews
20 pistachios
20 peanuts
10 pecans
Evening Snack (choose 1)
Crackers–12 Wheat Thin, 5 Triscuit, 3 Rye Crisp, 5 Low Fat Saltines or 20 Oyster
¾ oz. Pretzels
3 Cups Popcorn
*Free Vegetables (1 Cup raw/steamed 3 times per day maximum)
Asparagus Greens Mushrooms
Broccoli Beet Greens Okra
Brus. Sprouts Chard Peppers
Cabbage Collard Radishes
Cauliflower Dandelion Sauerkraut
Celery Kale String Beans, young
Chicory Mustard Summer Squash
Cucumbers Spinach Turnip Greens
Watercress Eggplant
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