Cookbooks and websites are great sources for finding recipes, but sometimes you need help putting together a whole meal! The Diabetes Plate Method is a simple way to build healthy, balanced meals with no carb-counting or measuring needed. Here we have 6 simple, balanced meals, featuring recipes from Diabetes Food Hub to help you plan meals this week.
1. Easy Weeknight Chicken Dinner
Pecan-Crusted Chicken Breast
300 calories, 3 grams carbohydrate
Mixed greens salad with light vinaigrette
40 calories, 4 grams carbohydrate
Try this recipe: Simple Side Salad with Balsamic Vinaigrette
Homemade sweet potato fries
140 calories, 31 grams carbohydrate
Try this recipe: Sweet Potato Fries
THE WHOLE PLATE:
480 calories, 38 grams carbohydrate
Choices: 2 starch, 1 nonstarchy vegetable, 5 lean protein, 2 fat
2. Taco Night
Turkey Tacos
260 calories, 19 grams carbohydrate
1/2 cup coleslaw
130 calories, 16 grams carbohydrate
Try this recipe: Kale Apple Slaw
Half grilled plum topped with 1 tbsp nonfat plain Greek yogurt and cinnamon
40 calories, 8 grams carbohydrate
Try this recipe: Just Peachy Bowls
THE WHOLE PLATE:
430 calories, 43 grams carbohydrate
Choices: 2 carbohydrate, 1/2 fruit, 1 nonstarchy vegetable, 2 lean protein, 3 fat
3. Simple Seafood Dinner
Parmesan- and Lemon-Crusted Flounder with Green Beans Amandine
290 calories, 18 grams carbohydrate
1/2 cup cooked brown rice
120 calories, 25 grams carbohydrate
THE WHOLE PLATE:
410 calories, 43 grams carbohydrate
Choices: 2 starch, 2 nonstarchy vegetable, 3 lean protein, 1 fat
4. Make-Ahead Lunch
Chicken and Roasted Red Pepper Lettuce Cups
390 calories, 25 grams carbohydrate
1/2 baked sweet potato topped with cinnamon
60 calories, 15 grams carbohydrate
1 cup nonfat plain Greek yogurt topped with honey and pecans
160 calories, 11 grams carbohydrate
THE WHOLE PLATE:
610 calories, 51 grams carbohydrate
Choices: 2 starch, 2 nonstarchy vegetable, 1 fat-free milk, 4 lean protein, 2 fat
5. Savory Breakfast Plate
Herb Soft Scrambled Eggs on Toast
170 calories, 16 grams carbohydrate
1 cup arugula salad with shaved parmesan and lemon-and-oil vinaigrette
50 calories, 1 gram carbohydrate
Small pear
80 calories, 22 grams carbohydrate
THE WHOLE PLATE:
300 calories, 39 grams carbohydrate
Choices: 1 starch, 1 1/2 fruit, 1 medium fat protein, 1 1/2 fat
6. Soup-and-Salad
Jalapeño Chicken and Corn Chowder
180 calories, 21 grams carbohydrate
1 cup arugula salad with shaved parmesan and lemon-and-oil vinaigrette
50 calories, 1 gram carbohydrate
1/2 cup diced watermelon
25 calories, 28 grams carbohydrate
THE WHOLE PLATE:
255 calories, 28 grams carbohydrate
Choices: 1 starch, 1/2 fruit, 1 nonstarchy vegetable, 2 lean protein, 1 fat
Looking for more meal inspiration? Check out this article for more plate method meals
