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Create Your Plate

March 2015
This meal plan’s lunch and dinner are great examples of the diabetes plate method at work. The addition of a balanced breakfast and nutritious snacks helps to round out your day.

Breakfast

English Muffin with Peanut Butter

  • Calories370
  • Carbohydrate46 g

½ 100% whole wheat English muffin, toasted

  • 1 Tbsp natural peanut butter


1 banana

1 hard-boiled egg

1 cup coffee

  • 1 Tbsp half-and-half

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Lunch

Turkey Pita and Strawberries

  • Calories345
  • Carbohydrate51 g

Turkey pita

  • 1 whole wheat pita
  • 2 ounces lower-sodium deli turkey
  • ½ cup lettuce
  • 4 slices tomato
  • 1 tsp yellow mustard

1 cup whole strawberries

1 piece light string cheese

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Afternoon Snack

Chickpea Tabbouleh Salad

  • Calories180
  • Carbohydrate19 g

1 cup Chickpea Tabbouleh Salad

8 baby carrots

  • 1 Tbsp ranch dressing

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Dinner

Pork Chops Stuffed with Apples and Dates

  • Calories490
  • Carbohydrate54 g

1 serving Pork Chops Stuffed with Apples and Dates

1 cup Zesty Broccolini and Garlic

1/3 cup brown and wild rice mix

1 cup nonfat milk

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Evening Snack

Fruit and Nuts

  • Calories230
  • Carbohydrate21 g

1 orange

1 ounce dry roasted unsalted almonds

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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 1615
  • Carbohydrate 191 g
  • Protein 92 g
  • Fat 60 g
  • Saturated Fat 11.3 g
  • Cholesterol 285 mg
  • Sodium 1625 mg
  • Dietary Fiber 32 g

Featured Cookbook

The Family Classics Cookbook

by The American Diabetes Association

This book features over 140 tasty recipes plus other tips and techniques from our Diabetes Forecast Magazine. For the new or aspiring chef, there is a section called Cooking 101, featuring tips and tricks for developing your kitchen skills.

Featured Article

When Meal Planning Gets Complicated… A Simple Solution

Looking for a simple solution to diabetes meal planning? The Diabetes Plate Method can be a good place to start for many people with diabetes.

Meal Makeover

How to Fill Half Your Plate with Nonstarchy Veggies

Try to fill half of your plate with nonstarchy vegetables at lunch and dinner. Find lots of ideas and recipe ideas to help you create a healthier plate.

Adjusting the Meal Plan

See how you can adjust the amount of carbohydrate and calories in this month's meal plan.

Read More

Grocery List

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

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.

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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.

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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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