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Low-Stress Holiday Meals

Dec 2012
Fend off holiday stress by keeping meals simple. Stock up on the quick and healthy foods in this meal plan during December!

Breakfast

Whole Grain Cereal with Banana Slices

  • Calories360
  • Carbohydrates52 g

1 cup original Cheerios or similar whole grain cereal with:

  • ¾ cup skim milk
  • 1 small banana, sliced

1 cup coffee with:

  • 1 tablespoon fat-free creamer
  • 1 packet artificial sweetener (optional)

10 walnut halves

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Lunch

Spaghetti Squash with Light Marinara Sauce

  • Calories390
  • Carbohydrates60 g

1 serving Spaghetti Squash with Light Marinara Sauce topped with:

  • ½ cup vegetarian “meat crumbles”

1 cup steamed broccoli tossed with:

  • 1 tablespoon grated Parmesan cheese
  • squeeze of lemon juice
  • freshly ground pepper

1 apple

1 cup skim milk

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Afternoon Snack

Devilled Eggs & Other Finger Foods

  • Calories210
  • Carbohydrates19 g

2 Devilled Egg pieces

8 baby carrots

10 mushroom slices

2 tablespoon low-fat ranch dressing (for dipping veggies)

4 small wheat crackers

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Dinner

A Holiday Dinner

  • Calories510
  • Carbohydrates47 g

3 ounces of roasted chicken

1 serving of Classic Italian Panzanella Salad

1/2 cup mashed potatoes made with the skin on, low-fat buttermilk, and chives, topped with:

  • 2 teaspoons trans-free tub margarine
  • 2 tablespoons plain Greek yogurt (instead of sour cream)
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Evening Snack

Fruit Salad and Almonds

  • Calories160
  • Carbohydrates16 g

1/3 cup of fruit salad (any combination of fruit – oranges, bananas, kiwi, berries, etc.)

15 dry roasted almonds, unsalted

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Nutritional Information for the Meal Plan

  • Calories 1630
  • Carbohydrates 194 g
  • Protein 82 g
  • Fat 65 g
  • Saturated Fat 11 g
  • Cholesterol 280 mg
  • Sodium 1890 mg
  • Dietary Fiber 31 g

Photo: Spaghetti Squash with Light Marinara Sauce from The Stress-Free Diabetes Kitchen. PNC Photography: Photographer: Peter Papoulakos

Featured Cookbook

The Stress-Free Diabetes Kitchen

by Barbara Seelig-Brown

Relax, have a good time, and learn how to make cooking at home a breeze with The Stress Free Diabetes Kitchen. Barbara Seelig-Brown presents dozens of versatile recipes that will become your "go-to" meals.

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