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Meals for the Holidays

Dec 2013
Curious if you can still enjoy your favorite holiday foods with diabetes? You can! Check out our sample meal plan below to see how!

Breakfast

Vegetable Omelet

  • Calories420
  • Carbohydrate31 g

Vegetable omelet made with:

  • 4 sliced mushrooms and ¼ cup diced bell pepper, all sautéed with cooking spray
  • ½ cup egg substitute
  • top omelet with 1 ounce reduced-fat sharp cheddar cheese and 2 tablespoons salsa

½ whole wheat English muffin topped with:

  • ½ tablespoon trans free margarine

1 kiwi, peeled and sliced

8 fluid ounces coffee

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Lunch

Pasta Fagioli

  • Calories340
  • Carbohydrate51 g

1 cup Pasta Fagioli

4 unsalted whole wheat crackers

1 cup sugar snap peas

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Afternoon Snack

Cottage Cheese with Tomatoes and Basil

  • Calories170
  • Carbohydrate22 g

½ cup low-fat 2% cottage cheese mixed with:

  • 8 cherry tomatoes, halved
  • 2 fresh basil leaves, cut into thin strips
  • ground black pepper (to taste)

½ cup sliced pears

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Dinner

Turkey with Potatoes and Ratatouille

  • Calories445
  • Carbohydrate56 g

4 ounces roasted turkey breast

2/3 cup Scalloped Potatoes

1 cup Ratatouille

½ cup fresh fruit salad

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Evening Snack

Toast with Almond Butter & Cinnamon

  • Calories180
  • Carbohydrate13 g

1 slice low-carb bread, toasted and topped with:

  • 1 tablespoon almond butter
  • sprinkle of cinnamon

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Adjust the Meal 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 1555
  • Carbohydrate 173 g
  • Protein 110 g
  • Fat 46 g
  • Saturated Fat 13.5 g
  • Cholesterol 150 mg
  • Sodium 1865 mg
  • Dietary Fiber 36 g

Photo: Pasta Fagioli from Healthy Calendar Diabetic Cooking, 2nd Edition; Photographer: Renée Comet

Featured Cookbook

Healthy Calendar Diabetic Cooking 2nd Ed.

by Lara Rondinelli-Hamilton, RD, LDN, CDE, and Chef Jennifer Bucko Lamplough

This calendar cookbook provides seasonal recipes with clear and easy-to-follow instructions. You’ll also find month-by-month, week-by-week, and day-by-day meal plans with grocery lists!

Featured Article

Holiday Cooking and Eating

It can be extra hard to eat healthy around the holidays since food is the focus of many celebrations. This year, try changing your mindset a bit.

Meal Makeover

Fitting in Holiday Desserts

We’ll show you some ways you can fit a portion of tasty dessert into your meal plan without sabotaging blood glucose control.

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Grocery List

This grocery list can help you follow our one-day meal plan and includes all of the ingredients you need to make this month’s three featured cookbook recipes:

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See More Meal Plans

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

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About Our Meal Plans

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

Read More

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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.