Bobbi’s Diabetic Menu Day 1

1. Bobbi’sDiabetic MenuDay 1 Breakfast 1 Cup Skim Milk 1 Orange, medium 1 Cup Cheerios Cereal Morning Snack 1 Cup Cantaloupe Melon Lunch Grilled Shrimp Skewers over White Bean Salad 1 Whole-Wheat Pita Bread, small 1 Cup Skim Milk 1 Fudgecicle, no sugar added Afternoon Snack 2 Tablespoons Prepared Hummus 3 Ounces Celery Sticks Dinner 1/2 Cup Cooked Brown Rice North African Spiced Carrots Tomato-Herb Marinated Flank Steak 1/2 Banana, small

2. Day 2 • Breakfast • 1 Whole-Wheat English Muffin • 1 Cup Skim Milk • 1/2 Cup Blueberries • 1 Teaspoon Fat Free Cream Cheese • Morning Snack • 1 Apple, small • Lunch • 1 Cup Tossed Salad Mix • 1 Tablespoon Fat Free Blue Cheese Salad Dressing • Hungarian Beef Goulash • 1/2 Cup Fresh Pineapple • 1 Slice Reduced-Calorie Oatmeal Bran Bread • Afternoon Snack • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener • Dinner • Asian Green Bean Stir-Fry • 1 Cup Skim Milk • Five-Spice Tilapia • 1/2 Cup Cooked Quinoa • 1 Nectarine, medium

3. Day 3 • Breakfast • 1 Cup Skim Milk • 1/2 Banana, small • 1 Cup Bran Flakes Cereal • Morning Snack • 1 Fruit & Nut Granola Bar • Lunch • Chopped Greek Salad with Chicken • 1 Whole-Wheat Bread • Vanilla-Orange Freezer Pops • Afternoon Snack • 6 Ounces Nonfat Vanilla or Lemon Yogurt • Dinner • 1 Cup Steamed Brussels Sprouts • Grilled Shrimp • 1/2 Cup Cooked Couscous • 1 Peach, medium

4. Day 4 • Breakfast • 1 Scrambled Eggs • 2 Slices Reduced-Calorie Oatmeal Bran Bread • 1/2 Cup Grapefruit • 1 Cup Skim Milk • Morning Snack • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener • Lunch • 1 Cup Tossed Salad Mix • 1 Tablespoon Fat Free French Salad Dressing • Cheese-&-Spinach-Stuffed Portobello • 1/2 Cup Unsweetened Applesauce • Afternoon Snack • 1/2 Plain Bagel • 2 Tablespoons Prepared Hummus • Dinner • 1/2 Cup Cooked Quinoa • Roasted Baby Bok Choy • 1 Cup Strawberries

5. Day 5 • Breakfast • 1 Cup Skim Milk • 1 Whole-Wheat English Muffin • 1 Teaspoon Creamy Peanut Butter • 1 Tablespoon Sugar-Free Jam • Morning Snack • 1 Orange, medium • Lunch • Chicken Breast Baked • 1 Cup Skim Milk • 1 Whole-Wheat Pita Bread, small • 1 Cup Watermelon • Afternoon Snack • 6 Ounces Nonfat Vanilla or Lemon Yogurt • Dinner • Singapore Chile Crab with Spinach • 1/2 Cup Cooked Brown Rice • Rainbow Pepper Saute’ • 1 Cup Cantaloupe Melon

6. Day 6 • Breakfast • 1 Cup Skim Milk • 1 Plum • Quick Breakfast Taco • Morning Snack • 1 Apple, small • Lunch • 1 Veggie Burger • 1 Whole-Wheat Roll • Bok Choy-Apple Slaw • 1 Apricot • Afternoon Snack • 3 Ounces Carrot Sticks • 1/4 Cup Salsa • Dinner • 1 Cup Skim Milk • 1 Cup Tossed Salad Mix • 1 Tablespoon Low Calorie Caesar Salad Dressing • Grilled Salmon • 1/2 Cup Cooked Brown Rice • 1 Peach, medium

7. Day 7 • Breakfast • 1 Cup Skim Milk • 1/2 Cup Hot Oatmeal • 1 Ounce Dried Fruit • 1 Tablespoon Walnuts • Morning Snack • 1 Kiwi • Lunch • 1 Cup Tossed Salad Mix • Vegetable Soup Homemade • 1 Tablespoon Low Calorie Caesar Salad Dressing • 1 Slice Reduced-Calorie Oatmeal Bran Bread • 1 Cup Honeydew Melon • Afternoon Snack • 1 Cup Blackberries • 1 Cup Skim Milk • Dinner • Chicken with green olive and prunes • 1/2 Cup Cooked Brown Rice • 1/2 Cup Steamed Summer Squash • 1/2 Cup Mango

8. With each meal you can choose water, unsweetened tea (any type), or skim milk • Dr. Tina, • I have enjoyed this class. I have learned a lot of great tips and information that I will carry with me. I have already tried the meatless Mondays that you told me to incorporate in my weekly meal planning. I have cut way down on my coffee intake and no more sweetened creamers. I have lost 15 pounds in the last couple months. I will miss this class. Hope you have a wonderful summer. • ~Roberta