Lunch
Morning Snack
Breakfast
Week One: 1,800-Calorie Meal Plan
Orange indicates recipes in this book.
indicates leftovers.
Day 1
Day 2
Day 3
Mini Greek Pizza
Muffins (2 muffins)
80
3/4 cup nonfat plain
yogurt103
11/2 cups strawberries
80
2 Tbsp. walnuts
96
3/4 cup nonfat plain yogurt
with 1/2 tsp. agave
nectar*113
1/2 cup strawberries
27
11/2 Tbsp. natural unsalted
peanut butter
141
3 wheat crispbreads
73
3/4 cup nonfat plain yogurt
with 1 tsp. agave
nectar123
3 Tbsp. walnuts
143
1/2 cup mango
50
2 graham cracker squares59
Carbs/Calories:43g/359
Carbs/Calories:43g/354
Carbs/Calories:46g/375
1 medium apple
95
1 Tbsp. natural unsalted
peanut butter
94
Carbs/Calories:28g/189
Tuna slaw: Mix 3 oz. canned
light tuna in water (no salt
added), 1 cup shredded
cabbage, 3/4 cup shredded
carrot, 11/2 tsp. walnut oil*
and 1 tsp. lemon juice;
serve on 1 slice wholewheat bread
290
1 cup grapes
104
1/2 cup skim milk
42
Vanillait: Warm 1 cup skim
milk; shake until frothy;
add 1/2 tsp. agave nectar
and 1/4 tsp. vanilla 93
12 unsalted dry-roasted
almonds92
Carbs/Calories:18g/185
Bean & green salad: Toss
1/3 cup fat-free refried
beans, 3 cups mixed
greens, 1 Tbsp. walnut
oil, 1 tsp. lime juice; serve
with 3 6-inch corn
tortillas, warmed
365
1 medium orange
62
Carbs/Calories:57g/436
1 medium orange
62
15 unsalted dry-roasted
almonds115
Day 4
2/3 cup cooked oatmeal
2 Tbsp. raisins
1/4 cup walnuts
1 plum
111
54
191
30
Carbs/Calories:45g/386
Vanillait: Warm 1 cup skim
milk; shake until frothy;
add 1/2 tsp. agave nectar
and 1/4 tsp. vanilla 93
12 unsalted dry-roasted
almonds92
Carbs/Calories:18g/185
Carbs/Calories:19g/177
Open-face sandwich:
1 garden veggie burger
on 1/2 whole-wheat
English muffin
185
Sweet & sour slaw: 1 cup
shredded cabbage, 1/2 cup
shredded carrot, drizzle
with 1 Tbsp. cider vinegar,
2 tsp. walnut oil and
1 tsp. agave nectar 140
11/2 cups raspberries
96
Mini Greek Pizza
Muffins (1 muffin) 40
Salad: 3 cups mixed salad
greens, drizzled with 2
tsp. raspberry vinegar
and 1 tsp. walnut oil; top
with 1 Tbsp. walnuts 115
11/2 cups strawberries
80
3 graham cracker squares89
3/4 cup skim milk
62
Carbs/Calories:58g/386
Day 5
Day 6
Day 7
1 large egg and 1 large
egg white, scrambled 89
1/4 cup Fire-Roasted
Salsa 10
1 corn tortilla, brushed
with 2 tsp. walnut oil,
toasted132
11/2 cups blueberries
127
2 Tbsp. natural unsalted
peanut butter
188
2 graham cracker squares59
Mango shake: Blend 3/4 cup
skim milk, 1/2 cup diced
mango and 11/2 tsp.
agave nectar
142
Herb scramble: Beat 2 egg
whites with 1 Tbsp.
chopped herbs; fry in
1 Tbsp. canola oil
158
1/2 whole-wheat English
muffin with 1 Tbsp. fruitsweetened strawberry
preserves92
Broiled Mango102
Carbs/Calories:46g/389
Carbs/Calories:46g/358
Carbs/Calories:46g/352
3/4 cup nonfat plain yogurt
with 1/2 sliced banana,
sprinkled with cinnamon
and vanilla
156
Afternoon Snack
Carbs/Calories:15g/96
Carbs/Calories:59g/421
Herbed ricotta spread: 1/4
cup nonfat ricotta, mixed
with 1 Tbsp. chopped
fresh herbs and 1 tsp.
olive oil
85
4 whole-wheat pretzel
sticks (1/2 oz.)
51
Herbed ricotta spread: 1/4
cup nonfat ricotta, mixed
with 1 Tbsp. chopped
fresh herbs and 1 tsp.
olive oil
85
4 whole-wheat pretzel
sticks (1/2 oz.)
51
1/2 oz. reduced-fat
Cheddar40
11/2 tomato slices drizzled
with 1/2 tsp. olive oil 113
3 rye crispbreads
110
1 medium carrot
25
1 medium orange
62
1 cup skim milk
83
Dinner
evening Snack
Carbs/Calories:60g/543
Kale Chips 1/2 banana
110
53
Carbs/Calories:29g/163
Carbs/Calories:15g/145
Carbs/Calories:66g/433
11/2 Tbsp. natural unsalted
peanut butter
141
2 graham cracker squares59
Carbs/Calories:28g/156
1/3 cup hummus drizzled
with 1 tsp. olive oil
1 medium carrot
2 rye crispbreads
2 plums
1 cup skim milk
178
25
73
61
83
Carbs/Calories:61g/420
2 tsp. natural unsalted
peanut butter
4 whole-wheat pretzel
sticks (1/2 oz.)
Carbs/Calories:58g/451
51
Carbs/Calories:14g/114
Carbs/Calories:15g/200
Saag Tofu195
3/4 cup cooked long-grain
brown rice tossed with
1 Tbsp. walnut oil
282
1/2 cup grapes
52
Carbs/Calories:61g/529
Carbs/Calories:58g/514
110
53
11/2 cups strawberries
80
15 bittersweet chocolate
chips67
1 cup blueberries
84
15 bittersweet chocolate
chips67
Orange spritzer: 1/2 cup
orange juice, crushed
ice and seltzer to fill 61
12 unsalted dry-roasted
almonds92
Orange spritzer: 1/2 cup
orange juice, crushed
ice and seltzer to fill 61
12 unsalted dry-roasted
almonds92
Carbs/Calories:29g/163
Carbs/Calories:29g/147
Carbs/Calories:31g/151
Carbs/Calories:18g/153
Carbs/Calories:18g/153
Carbs/Calories:15g/136
Grilled Tuna with Olive
Relish185
3 oz. steamed red
potatoes60
1 cup steamed broccoli
with 1 Tbsp. each cider
vinegar and walnut oil188
11/2 cups blueberries
127
Maple-Mustard Baked
Chicken248
3 oz. steamed red
potatoes, with skin
60
2 cups each steamed
broccoli and cherry
tomatoes drizzled with
1 Tbsp. walnut oil
214
1 cup raspberries
64
Carbs/Calories:59g/512
1 Tbsp. natural unsalted
peanut butter
94
1 Tbsp. raisins
31
1 graham cracker square30
Carbs/Calories:17g/155
Grilled Tuna, Orange &
Jicama Salad with Red
Onion Dressing251
Garlic toast: 1 slice wholewheat bread with garlic
and 1 Tbsp. walnut oil190
11/2 cups raspberries
96
Carbs/Calories:61g/586
Carbs/Calories:57g/537
Carbs/Calories:61g/560
Kale Chips
1/2 banana
Curried Tofu Salad128
1 cup cooked long-grain
brown rice tossed with
1 Tbsp. each walnut oil
and walnuts
384
Lemony Carrot Salad90
Open-face tomato-ricotta
bites: Drizzle 1 tomato
slice with 1 tsp. olive
oil and top with 1/4 cup
nonfat ricotta; serve on
2 rye crispbreads
174
12 unsalted dry-roasted
almonds92
1 medium apple
95
63
Chipotle-&-Orange
Grilled Chicken150
2 6-inch corn tortillas,
warmed on the grill, with
1/4 cup Fire-Roasted
Salsa115
1 cup steamed spinach
with 1 Tbsp. walnut oil
and a squeeze of lime161
3/4 cup red bell pepper 35
1/2 banana
53
Carbs/Calories:15g/136
Coffee-Braised Pot Roast
with Caramelized
Onions219
Corn relish: Toss 1 cup
each corn and red bell
pepper with 2 tsp. each
cider vinegar and
walnut oil
260
1 cup raspberries
64
1 Tbsp. natural unsalted
peanut butter
94
4 whole-wheat pretzel
sticks (1/2 oz.)
51
3/4 cup nonfat plain yogurt
with 1/2 sliced banana,
sprinkled with cinnamon
and vanilla
156
Carbs/Calories:28g/156
Carbs/Calories:28g/156
Carbs/Calories:63g/427
Herbed ricotta spread:
1/4 cup nonfat ricotta,
mixed with 1 Tbsp.
chopped fresh herbs 45
4 whole-wheat pretzel
sticks (1/2 oz.)
51
3/4 cup nonfat plain yogurt
with 1/2 sliced banana,
sprinkled with cinnamon
and vanilla
156
Orange spritzer: 1/2 cup
orange juice, crushed
ice and seltzer to fill
61
12 unsalted dry-roasted
almonds92
Carbs/Calories:18g/153
Eating Well for Diabetes Meal Plan: 1,800-Calorie Level
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