Quick and Easy Healthy Meals

Sept. 2016
This month our featured recipes from Two-Step Diabetes Cookbook by Nancy S. Hughes will guide you in making healthy recipes in just two steps!

Breakfast

Sausage Fast Frittata

  • Calories315
  • Carbohydrate32 g


1 serving Sausage and Fresh Basil Fast Frittata
1 cup Superfood Smoothie

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Lunch

Chicken-White Bean Soup with Fresh Veggie Topper

  • Calories521
  • Carbohydrate63 g


1 serving Chicken-White Bean Soup with Fresh Veggie Topper
1 cup Fruit Salad with Honey Yogurt
1 whole wheat roll

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Afternoon Snack

Spicy Cream Dip

  • Calories129
  • Carbohydrate23 g


1 serving of Baby Carrots and Spicy Cream Dip
1/2 cup of 100% orange juice

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Dinner

Smoky Pork Chops with Tomatoes

  • Calories451
  • Carbohydrate45 g


1 serving Smoky Pork Chops with Tomatoes
1 serving of Crispy Baked Broccoli
3/4 cup cooked brown rice

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Evening Snack

Sweet Peanut Buttery Dip

  • Calories120
  • Carbohydrate22 g


1 serving of Sweet Peanut Buttery Dip with 1/2 banana

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Adjust the Plan

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

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Nutrition Information for the Meal Plan

  • Calories 1536
  • Carbohydrate 185 g
  • Protein 98 g
  • Fat 45 g
  • Saturated Fat 9.8 g
  • Cholesterol 178 mg
  • Sodium 2073 mg
  • Dietary Fiber 33 g

Featured Cookbook

Two-Step Diabetes Cookbook

by Nancy S. Hughes

Check out our Two-Step Diabetes Cookbook by Nancy S. Hughes for healthy recipes – all made in just two steps! Getting on a healthy track has never been so easy.

Featured Article

Be a Savvy Grocery Shopper

It may take some practice, but with a few tips in mind you can easily become a savvy grocery shopper.

On-the-Go Tips

Plan a Healthy Breakfast

Eating breakfast has shown to help boost metabolism, which means your body does a better job managing your weight.

Adjust the Meal Plan

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

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Grocery List

A full list of groceries to save time and follow this month's one-day meal plan.

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See More Meal Plans

See all of the meal plans that we have published to date.

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I don't do any physical activity other than what I need to do for my usual activities, such as going to work or school, grocery shopping, or doing chores around the house.

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If you want to lose weight, you may need fewer calories. You should talk with your health care team for more personalized recommendations, but this calculator can help to get you started.

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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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