| Breakfast | Quick Yogurt Parfait: Mix 1 c plain yogurt with 1 c raspberries and 8 walnut halves
1 oz Cabot Sharp Light Cheddar (about 1/4 cup) | | Lunch | Top a microwaved potato with 2 oz Cabot Sharp Light Cheddar (about 1/2 cup)
1 oz GF lean sandwich meat and 1/2 c steamed broccoli
1 small orange
1 c lowfat (1%) milk | | Snacks | 3 cups plain popcorn
2 4-inch rice cakes
1/4 c cottage cheese
1 c cucumber slices
34 grapes
1 c lowfat (1%) milk | | Dinner | 
Tamale Skillet Supper
5 c salad greens with 1 large tomato and 2 Tbsp GF reduced fat dressing
1 6" corn tortilla |
| Breakfast | 1 c cooked quick grits, 1 tsp butter, 1 oz Cabot Sharp Light Cheddar, shredded (about 1/4 cup)
1 medium pear
1 c lowfat milk (1%) | | Lunch | Quick Corn Quesadilla: Between two 6-inch corn tortillas, melt 2 oz Cabot Sharp Light Cheddar (about 1/2 cup) with 1/2 c chopped green bell pepper in the microwave. Top
with 1/4 c salsa
1 c cantaloupe cubes
1 kiwi, peeled and sliced
1 c lowfat milk (1%) | | Snacks | 1 oz Cabot Sharp Light Cheddar (about 1/4 cup)
4 4-inch rice cakes
1 c carrot slices
1 small apple
1 c lowfat (1%) milk | | Dinner | Chicken Stir Fry: 4 oz chicken, 3 tsp vegetable oil, 1 Tbsp GF soy sauce, 1 c cooked mixed veggies and 2/3 c brown rice |
| Breakfast | 1 1/4 c GF Rice or Corn Chex
3/4 c blueberries
1 c low fat (1%) milk
1 hard-cooked egg | | Lunch | 2 Tbsp GF peanut butter and
2 small apples (sliced) on 5 4-inch rice cakes
1 c carrot sticks
1 c lowfat (1%) milk | | Snacks | 9 almonds
1 c edamame
1 small apple
1 c Cabot Plain Nonfat Yogurt | | Dinner | 
Crustless Spinach Quiche
1 c steamed asparagus spear pieces
1 c raspberries
2/3 c brown rice |
| Breakfast | 1/4 c Cabot Cottage Cheese
1 medium pear
1/2 c cooked GF oatmeal
1 c lowfat (1%) milk | | Lunch | Crunchy Chicken Salad: 2 oz chopped cooked chicken with 17 grapes (cut in half), 1/2 stalk chopped celery (chopped), 1 Tbsp reduced-fat mayo on 2 1/2 c shredded broccoli slaw (without dressing)
1 1/2 c heated winter squash
1 c lowfat (1%) milk | | Snacks | 3 cups plain popcorn
34 grapes
1 c lowfat (1%) milk | | Dinner | Jake's Tailgate Chili
1/2 large baked potato (with skin)
1 oz Cabot Sharp Light Cheddar, shredded (about 1/4 cup) |
| Breakfast | 
Orange Yogurt Smoothie
| | Lunch | Tasty Nachos: 100% corn tortilla chips with 2 oz Cabot Sharp Light Cheddar, 1/2 c diced green pepper (about 1/2 cup), 2 oz cooked chicken and 1/4 c salsa
1 1/2 c mixed raw veggies with 2 Tbsp gluten free, fat free salad dressing
1 c lowfat (1%) milk | | Snacks | 1 c GF Rice or Corn Chex mixed with 4 Tbsp dried fruit pieces
1 c carrot sticks
6 oz Cabot Flavored Nonfat Yogurt | | Dinner | Creamy Chicken and Spinach: 2 tsp olive oil, 2.5 oz frozen chopped spinach (1/4 of bag), 1 1/2 Tbsp half and half, 4 oz chicken
2/3 c quinoa with 1 tsp olive oil and 2 tsp mint |
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This menu plan is based on an 1800 calorie/day diet (50% Carbohydrate, 20% Protein, 30% Fat). Each complies with the DASH Diet (Dietary Approaches to Stop Hypertension) and provides the following Exchanges for Diabetes Meal Planning: 8 Starch, 8 Lean Meat, 4 Vegetable, 4 Fruit, 3 Low-Fat Milk and 4 Fat. Exchange calculations are based on the American Dietetic Association Choose Your Foods: Exchange Lists for Diabetes, 2007 |
