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A Holiday Meal Plan

Nov 2011
See how holiday food and traditional dishes can fit into a healthy diabetes meal plan this November.

Breakfast

Wheat Bagel with Peanut Butter & Banana

  • Calories442
  • Carbohydrates56 g
  • ½ 100% whole wheat bagel (4 inch diameter) topped with:
    • 2 tablespoons natural peanut butter
    • 1 medium-sized banana, (about 7-8 inches long) sliced
  • 8 fluid ounces coffee with:
    • 2 fluid ounces 2% reduced-fat milk
    • 1 packet artificial sweetener
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Lunch

Veggie Chili

  • Calories357
  • Carbohydrates51 g
  • 1 ¼ cup Veggie Chili topped with:
    • 2 tablespoons reduced-fat cheddar cheese, shredded
  • 1 cup cooked green beans flavored with:
    • 2 teaspoons unsalted margarine spread

 

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Afternoon Snack

Guacamole

  • Calories184
  • Carbohydrates24 g
  • ¼ cup guacamole to use as a dip for:
    • ½ pita, cut into wedges
    • ½ cup sliced cucumbers
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Dinner

Turkey with Potatoes, Salad, and Stuffing

  • Calories548
  • Carbohydrates60 g
  • 4 ounces roasted turkey (skinless, white meat) topped with:
    • ¼ cup canned cranberry sauce
  • 1 cup Green Salad with Raspberry Vinaigrette
  • ½ cup Potato Casserole
  • ¼ cup stuffing
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Evening Snack

Fruit and Nuts

  • Calories109
  • Carbohydrates16
  • 1 orange
  • 1 tablespoon chopped walnuts
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Need to Adjust the Meal Plan?

Fitting in dessert and how to alter carbohydrates and calories.

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Nutritional Information for the Meal Plan

  • Calories 1640
  • Carbohydrates 209 g
  • Protein 81 g
  • Fat 61 g
  • Saturated Fat 12.5 g
  • Cholesterol 102 mg
  • Sodium 1960 mg
  • Dietary Fiber 41 g

Photo: Burwell and Burwell Photography - Veggie Chili from Healthy Calendar Diabetic Cooking.

Featured Cookbook

Healthy Calendar Diabetic Cooking

by Lara Rondinelli, RD, LDN, CDE, and Chef Jennifer Bucko

Find November's featured recipes in Healthy Calendar Diabetic Cooking! It includes an entire year’s worth of recipes along with grocery lists to make it easier than ever to eat healthy!

Featured Article

Steps to a Healthy Holiday

Don't stray from healthy habits this holiday season! Here are some solutions to the holiday dilemmas you encounter every year...

On-The-Go Tips

It's Shopping Season...

Wondering what to do when hunger hits at the mall? Ideas for healthier snacks and quick meals you can grab on-the-go...

About Our Meal Plans

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

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Adjust the Holiday Meal Plan

How to fit in dessert, and ideas for adjusting calories and carbohydrates in this month's meal plan.

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How Many Calories?

Calculate the number of calories you should eat each day to maintain your present body weight:

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Calculate My Calories

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.

I do some moderate exercise every day in addition to doing my usual activities. For example, I walk about 1.5 to 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's moderately active.

I am very active every day in addition to doing my usual activities. For example, I walk more than 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's very active.

How Many Calories?

This number estimates how many calories you should eat per day to keep your body weight where it is now.

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.

Calculate My Calories

*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.

See More Meal Plans

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

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