An asparagus
omelet with goat cheese is a healthy breakfast option you can make at
home that only contains 6 g carbohydrates and 9 g of fat. This recipe
calls for liquid egg whites, eggs, fat-free milk, chopped scallions,
chopped fresh thyme leaves, chopped parsley, salt, ground black pepper,
asparagus, crumbled low-fat goat cheese and chives for garnish. You can
substitute the goat cheese for fat-free cheddar cheese if you wish to
further reduce the fat content.
Another alternative for breakfast is to make homemade sausage
by
blending together raw, extra lean turkey with 1 tsp. of fennel
seeds, a
dash of salt, black pepper and 1 tsp. of Italian seasoning. Cook
on the stove-top or under the broiler and serve with a low-carb wheat
wrap for a
breakfast with 11 g of carbohydrates and 1 g of sugar.
Other Diabetes Meal Plan Low-Carb Breakfast Options
Yogurt with Berries: A healthful low-carb breakfast can include
fruit, and berries are a solid choice because they are rich in vitamins
and antioxidants. Choose plain low-fat or non-fat yogurt and add your
own fresh or frozen berries to avoid the added sugar found in flavored
yogurts. Strawberries, raspberries
and cranberries all have around 2 g of carbs per quarter-cup serving.
English Breakfast: A traditional English breakfast includes fried
eggs, bacon, sausage, grilled mushroom and tomato, baked beans and
fried bread, according to Project Britain. You can turn this into a
healthy, filling, low-carb feast by omitting the toast and replacing it
with extra tomato and mushroom. If you are concerned about fat, swap
bacon for turkey bacon and substitute a veggie sausage for meat
sausages.
Baked Apple with Cottage Cheese: Apples are low-calorie and may
help protect against heart disease and promote digestive health,
according to the University of Illinois, and a baked apple makes a
simple, nutritious hot breakfast. You should always eat apples with the
skin on to get the maximum amount of fiber, which will help you feel
full for longer, and to take advantage of most of the apple's vitamin C
content, which is just under the skin. Try topping your apple with
low-fat cottage cheese and a sprinkling of cinnamon to add calcium,
protein and vitamins A and D to your breakfast.
Diabetes Meal Planning Low-Carb Lunch Options
Salads can actually be filling low-carb lunch options if you load them
with protein. Use spinach in your salad to obtain iron and top it with
your choice of protein such as tuna, salmon, chicken or shrimp. Toss in
more fruits and vegetables for extra vitamins and minerals such as
asparagus, tomatoes, sprouts and avocado, which provides healthy fat.
Vegetables are sources of complex carbohydrates and fiber that won't
spike your blood glucose levels.
Buffalo chicken bites are another lunch
option you can make at home with cubed boneless, skinless chicken
breasts, hot-pepper sauce or barbecue sauce, trans fat-free margarine,
canola oil, salt, freshly ground black pepper and celery stalks on the
side. This tasty lunch supplies 16 g of protein and only 1 g of
carbohydrates.
Lean turkey wraps are a good low-carb lunch option because they are
low in fat and carbs as well as quick and tasty. Spread honey mustard or
your low-fat sauce of choice on a slice of turkey. Place a reduced-fat
slice of Swiss cheese on top and add spinach, which is packed with
vitamins A and K, and potassium.
Salads also make healthy low-fat,
low-carb lunch options, such as a tuna salad on spinach or grilled
chicken salad on watercress and kale. Feel free to load up on nonstarchy
vegetables when you make a salad because on many low-carb diets,
vegetables are your main source of carbohydrates. Add nutrient- and
antioxidant-rich vegetables such as broccoli, cauliflower, asparagus and
brussels sprouts.
You could also make a
lunch of 4 oz. of steamed shrimp with ¼ cup of brown rice and ½ cup of
broccoli for 17 g of carbs with just 1 g of sugar. Vary your protein
choices if you tire of shrimp or chicken. Choose from seared pork
tenderloin, lean steak, turkey cutlets, white fish or salmon.
Diabetes Meal Plan Low-Carb Dinner Options
Fish is a healthy low-carb dinner option because it supplies your body
with protein and omega-3 fatty acids, which support brain and heart
function. Make five-spice wild salmon on a bed of spinach with finely grated
lime peel, fresh lime juice, extra-virgin olive oil, finely chopped
fresh ginger, Chinese five-spice powder, sugar substitute, salmon
steaks, fresh baby spinach leaves and pressed garlic. This salmon dinner
contains just 5 g carbohydrate and supplies 24 g protein.
Lean meats, such as sirloin steak, turkey breast, ham, duck and
chicken are excellent low-fat, low-carb options for the main dish at
dinner. Fish is another healthy option and the fat in fish has essential
omega-3 and omega-6 fatty acids, which support heart health.
Steak au
poivre is a tasty dinner option you can prepare at home, that only
contains 7g of fat, 8g of carbohydrates and provides 21 g of protein.
The ingredients for this warm, diet-friendly dinner include crushed
garlic, crushed peppercorns, beef tenderloin steak that is trimmed of
all visible fat, olive oil cooking spray, chopped onion, strips of bell
peppers, minced garlic, beef-flavored bouillon granules, ground paprika
and fat-free evaporated milk for a saucy finish when mixed with water,
bouillon granules, paprika and peppercorns.
Another option is to make tacos by wrapping broiled, extra lean
ground beef mixed with chili powder and chopped garlic in leaves of
romaine lettuce. Top with a few slices of avocado for 4 g of
carbohydrates and less than 1 g of sugar.
Another low-carb, low-sugar option is a thinly pounded chicken breast
wrapped around 1 oz. of soft goat cheese and chopped chives. Serve with
10 asparagus spears for 2.5 g of carbohydrates and only trace amounts
of sugar. If you need a quick option, simply broil any fish, poultry or
lean meat and have it with 1 to 2 cups of green beans, sautéed bok choy,
steamed cauliflower or mixed greens for 10 g or less of carbs and 5 g
or less of sugar.
Diabetes Meal Plan Low-Carb Snacks
Keep your blood sugar low throughout the day by minimizing carbohydrate
and sugar consumption. Snack on foods that are low in simple
carbohydrates such as vegetable sticks and hummus, cheese or nuts.
Stuffed baked tomatoes make a yummy after work snack and contain only 4 g
of carbohydrates. The recipe calls for plum tomatoes, shredded
part-skim mozzarella cheese, roughly chopped fresh basil leaves, minced
garlic, freshly grated Parmesan cheese, salt and freshly ground black
pepper.
Diabetes Meal Plan Low-Carb Dessert Options
Believe it or not, you can indulge in desserts and still adhere to your
diet. Just refrain from commercial and restaurant desserts because they
are generally loaded with unhealthy fat, sugar and simple carbohydrates.
Make healthy desserts at home such as fruit smoothies made with mixed
berries, unsweetened almond milk, ice and sugar-free vanilla pudding or
nonfat plain yogurt.
If chocolate is your guilty pleasure, chocolate meringue cookie
kisses should satisfy your craving and only contain 1 g of fat and 2 g
of carbohydrates. The recipe calls for egg whites, cream of tartar,
sugar substitute, unsweetened cocoa powder, vanilla extract and light
whipped topping.
