Diabetes Suggested Meals

Breakfast:

Breakfast – Canadian Bacon and Herb (Total net carbs – 4 g) with Coffee or Tea 3 eggs (or egg substitutes)  

• 1 ounce cheese 
• 1 tablespoon fresh parsley 
• 1 tablespoon fresh basil 
• Pinch salt and pepper 
• 1 tablespoon coconut oil (or olive oil) 
• 2 slices Canadian Bacon 

Preparation 

Coat large skillet (preferably nonstick) with cooking coconut oil (or olive oil) and place over medium heat. In a bowl, mix together eggs and herbs and season with salt and pepper. 

Pour egg mixture in skillet. Cover pan and cook over low heat until eggs are cooked and puffy, 4-6 minutes

Lunch:

Lunch – Salad (Total net carbs – 7 g)  

• 2 cups lettuce (iceberg) 
• 2 tomato slices 
• 3 slices cucumber 
• 1 scallion 
• Sliced chicken breast 
• Cheese (optional) 
• 1-1/2 tablespoons olive oil 
• 1-1/2 teaspoons vinegar (red or white) 
• 1/2 pinch parsley and dill weed  Salt and pepper

Preparation 

Slice small tomato into 6 slices, a medium cucumber into 10 equal slices and dice scallion. Add ingredients together in bowl. 

To make dressing, mix olive oil, vinegar and spices in a small mixing bowl.

 Drizzle over salad mixture. 

Dinner:

Stuffed Chicken Breast (Total net carbs – 9 g)  

• 1 skinless boneless chicken breast half 
• 1 ounce crumbled feta cheese with peppercorn, garlic and herbs 
• 1/4 cup roasted red sweet peppers
• 1 tablespoon olive oil 
• 1/4 cup chicken broth 
• 1 cup broccoli

 Preparation 

Drain and cut the red sweet peppers into strips. 

Place chicken breast between two pieces of plastic wrap. Pound lightly with flat side of meat mallet to 1/4 inch thick. Sprinkle chicken breast with feta cheese. 

Place sweet pepper strips in center of chicken breast. Fold over filling and roll up each chicken breast half and secure with wooden toothpicks.

In a medium, nonstick skillet, cook chicken in hot oil over medium heat for about 5 minutes, turning over to brown evenly. 

Add chicken broth to skillet and bring to boiling. Reduce heat, simmer and cover for about 8 minutes until done. 

To serve, spoon juices over stuffed chicken breast. 

Total net carbs for the day – 20 g 

**This is a suggested meal plan. If you find yourself hungry during the day, you may add extra lean meats into the plan or as a snack. You may assume most proteins are free of carbohydrates (fish, chicken and other lean meats). To learn what carbohydrate counts are in a variety of foods, check out