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Make Your Carbs Count!

March 2014
See our sample meal plan for ideas on how to plan your own meals filled with healthy sources of carbohydrate and other nutrient-packed foods!

Breakfast

Turkey Sausage and Egg Casserole

  • Calories400
  • Carbohydrate39 g

Fruit salad made with:

  • 1 cup whole strawberries, sliced
  • 1 kiwi, peeled and sliced

1 ounce almonds (about 22 almonds)

1 cup coffee with:

  • 2 tablespoons 1% milk, if desired

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Lunch

Black Bean Rice Bowl

  • Calories400
  • Carbohydrate55 g

Rice bowl made with the following ingredients mixed together:

  • ½ cup cooked brown rice
  • 1/3 cup reduced sodium canned black beans, drained and rinsed
  • ¼ cup pico de gallo OR 2 tablespoons salsa
  • 1 cup shredded romaine lettuce
  • ¼ cup diced avocado
  • ¼ cup reduced-fat shredded cheddar cheese
  • Dash hot sauce


2 celery stalks, cut into snack-size pieces with:

  • 2 tablespoons roasted red pepper hummus

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Afternoon Snack

Sugar Snap Peas & Popcorn

  • Calories145
  • Carbohydrate18 g

1 cup fresh sugar snap peas

3 cups light popped popcorn

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Dinner

Pistachio Crusted Salmon & Cous Cous

  • Calories465
  • Carbohydrate44 g

1 Pistachio Crusted Salmon Filet

½ cup Apricot Pine Nut Cous Cous

1 ¼ cups steamed green beans seasoned with:

  • Lemon juice and ground pepper, to taste

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Evening Snack

Cottage Cheese and Fruit

  • Calories160
  • Carbohydrate19 g

½ cup 2% low-fat cottage cheese

1 orange

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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 1570
  • Carbohydrate 176 g
  • Protein 94 g
  • Fat 58 g
  • Saturated Fat 12 g
  • Cholesterol 125 mg
  • Sodium 1840 mg
  • Dietary Fiber 37 g

Featured Cookbook

The Healthy Carb Cookbook

by Chef Jennifer Bucko, MCFE, & Lara Rondinelli, RD, LDN, CDE

With diabetes, not only do you have to count the carbs you're eating; it’s also important that you are choosing healthy sources of carbohydrate. This unique cookbook with over 150 recipes shows you how to fit more fruits, vegetables, and other healthy carbohydrate sources into your meal plan without added fuss.

Featured Article

Make Your Carbs Count!

Having diabetes doesn’t mean you have to follow a low-carb diet or avoid carbohydrate foods.

Meal Makeover

Whole Grain Salads

Looking for a quick meal that’s also balanced and healthy? A simple grain salad can serve as a quick, one-pot meal

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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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