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A Meal Plan Featuring Asian Flavors

Oct 2012
Tired of eating the same foods every day? Give your meal plan an Asian twist. Asian cuisine can be a healthy, diabetes-friendly option.

Breakfast

Brown Rice Congee with Stir-Fried Herbs

  • Calories320
  • Carbohydrates52 g

1 cup Brown Rice Congee with Stir-Fried Herbs

1 scrambled egg (serve over Rice Congee if desired)

½ teaspoon Sriracha Chili Sauce (drizzle over scrambled egg)

1 small banana

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Lunch

Sweet Potato Ginger Soup w/ Asian Tofu Salad

  • Calories490
  • Carbohydrates50 g

1 cup Sweet Potato and Ginger Soup

Asian Salad made with:

  • 2 cups leaf lettuce
  • ¼ cup grated carrots
  • ¼ cup diced red bell pepper
  • 2 tablespoons dry roasted peanuts
  • 1 ½ tablespoons low-fat sesame ginger salad dressing

Sautéed Tofu (served over Asian Salad)

  • 3 ounces tofu cubed
  • 1 tablespoon canola oil

1 small orange

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Afternoon Snack

Rice Crackers and Fruit

  • Calories150
  • Carbohydrates30 g

1 small peach

6 rice crackers

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Dinner

Beef Teriyaki with Stir-Fried Veggies

  • Calories540
  • Carbohydrates40 g

½ cup Beef Teriyaki served over:

  • ½ cup brown rice

Sautéed Veggies:

  • 1 ¼ cups bok choy, chopped into large pieces
  • ½ cup onions, diced
  • ½ cup mushrooms, sliced
  • 2 teaspoons canola oil
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Evening Snack

Edamame and Mango

  • Calories145
  • Carbohydrates20 g

½ cup unshelled edamame, heated and ready to eat

½ cup sliced mango

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Need to Adjust the Plan?

Tips for adjusting the calories and carbohydrates in this month's meal plan.

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Nutritional Information for the Meal Plan

  • Calories 1645
  • Carbohydrates 192 g
  • Protein 76 g
  • Fat 68 g
  • Saturated Fat 10.7 g
  • Cholesterol 248 mg
  • Sodium 1475 mg
  • Dietary Fiber 29 g

Featured Article

Asian Cuisine - The Basics!

Asian cooking is all about balance - a concept that's also important for diabetes! Learn how to incorporate balance into your own meals.

On-The-Go Tips

Quick & Easy Stir-Fry

Stir-fry is an Asian-inspired dish that's perfect when time is tight. Find out exactly how to make this family-friendly dish!

Feautred Cookbook

Asian Flavors Diabetes Cookbook

by Corinne Trang

This book takes elegant, easy to prepare, and naturally healthy recipes and meals of Asian cuisine and crafts them specifically for people with diabetes. Find more than 100 recipes from all over Asia.

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Adjust the Meal Plan

Find tips to adjust the carbohydrates and calories in this month's meal plan to better fit your needs.

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Grocery List

A complete list of groceries to save time and help you follow this month's meal plan.

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*Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.

About Our Meal Plans

Learn about the nutrition guidelines we follow to create our one-day meal plans.

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