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Latino-Style Meals

May 2012
Celebrate Latino culture and cuisine this month! Get ready for Cinco de Mayo and see how authentic Latino foods can fit into a healthy diabetes meal plan.

Breakfast

Egg and Veggie Wraps

  • Calories380
  • Carbohydrates53 g

3/4 cup egg substitute scrambled in non-stick pan with:

  • 1/4 cup finely diced onion
  • 1/4 cup finely diced bell pepper (red or green)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon ground black pepper

2 torn tortillas (stuff each tortilla with ½ of egg and veggie mixture)

2 ounces queso fresco Mexican cheese (top each wrap with 1 ounce)

1 1/4 cup cubed cantaloupe

8 fluid ounces coffee with:

  • 1 tablespoon fat-free half-and-half
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Lunch

Chicken, Avocado, and Black Bean Salad

  • Calories430
  • Carbohydrates51 g

To make salad, combine:

  • 1 cup butter head lettuce or romaine lettuce
  • 1 cup watercress
  • 1/3 cup diced avocado
  • 3 ounces shredded rotisserie chicken breast
  • ¾ cup 50% less sodium black beans (drained and rinsed)
  • ½ cup diced tomatoes

Toss salad in simple dressing made with:

  • 1 teaspoon olive oil
  • 1 teaspoon lime juice
  • 1 teaspoon finely chopped cilantro

1 small orange

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Afternoon Snack

Quesadilla & Mango and Tomato Salsa

  • Calories175
  • Carbohydrates22 g

Quesadilla made with:

  • 1 corn tortilla
  • 2 ounces queso fresco
  • ¼ jalapeno pepper (optional)

1 serving of Mango and Tomato Salsa (top quesadilla with salsa)

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Dinner

Vegetable Paella & Sweet Pepper Salad

  • Calories390
  • Carbohydrates59 g

1 cup Yaya’s Vegetable Paella

1 serving Sweet Pepper, Onion, and Tomato Salad

½ medium corn on the cob, grilled and topped with:

  • 2 teaspoons trans-free margarine
  • 1 teaspoon lime juice
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Evening Snack

Blackberries and Almonds

  • Calories225
  • Carbohydrates19 g

1 cup fresh blackberries

1 ounce unsalted almonds, raw or dry-roasted (this is about 23 almonds)

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Need to 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 1610
  • Carbohydrates 204 g
  • Protein 93 g
  • Fat 57 g
  • Saturated Fat 13 g
  • Cholesterol 113 mg
  • Sodium 1840 mg
  • Dietary Fiber 44 g

Featured Article

Celebrate Cinco de Mayo

Tips for enjoying Latino cuisine on Cinco de Mayo and any other day of the year when you have diabetes.

On-The-Go Tips

The Buzz on Burritos

The secret to building a healthier burrito at a Mexican-style fast food restaurant.

Featured Cookbook

Cooking for Latinos with Diabetes

by Olga V. Fuste, MS, RD, CD

Take a culinary journey through Latin America! This cookbook provides over 100 recipes in both Spanish and English. From empanadas and corn dishes, to rice, beans, and hearty stews - you’ll love bringing the taste of Latin America into your home

Adjust the Meal Plan

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

Read More

See More Meal Plans

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

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Grocery List

A complete list of groceries needed for this month's Latino-Style Meals.

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About Our Meal Plans

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

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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.