Weekly Dinner Menu for Carb-Conscious Diabetics - dummies

Weekly Dinner Menu for Carb-Conscious Diabetics

By Sherri Shafer

This weekly dinner menu is designed to illustrate how to achieve variety in food choices, yet consistency in carb intake, which is very important for diabetics.

You find seven themes for dinner with three carb-range options. Carb and calorie counts are noted for each menu. The main carb-containing foods are in bold font, and the grams of fiber have been subtracted from the total carb count. The portion sizes in the base menus provide 30–45 grams of carb per meal. Tips for incremental carb portion add-ons boost the carb count to achieve 45–60 grams of carb and 60–75 grams of carb. If you choose to eat more than 75 grams of carb, you can add items as needed.

Dinner Menus BASE MENU

30-45 Grams Carb per meal

45-60 Grams Carb per meal 60-75 Grams Carb per Meal Healthy Tips and Options
Monday

Meat-free meal

3 ounces baked tofu

1/2 teaspoon soy sauce

1 teaspoon toasted sesame oil

2/3 cup cooked quinoa

10 spears asparagus with 1 teaspoon olive oil, lemon juice

2 cups lettuce

2 teaspoons salad dressing

Total: 33 grams carb

388 calories

To the base menu add:

1 cup baked or roasted butternut squash made with 1 teaspoon oil or butter

Total: 48 grams carb

510 calories

To the base menu add:

1 cup baked or roasted butternut squash made with 1 teaspoon oil or butter

+

Small apple

Total: 63 grams carb

570 calories

Add slices of radish, onion, cucumber, or purple cabbage to your salad.

Trade out the apple for any fruit portion in Appendix A.

Cook grain in vegetable broth for added flavor.

Opt for flavored vinegar rather than salad dressing if desired.

Low-sodium soy sauce is an option.

Tuesday

South of the border

4 ounces grilled skinless chicken (sliced)

1 small 6-inch corn tortilla

1/2 cup chopped stir-fried onions and bell pepper

1 tablespoon grated cheese

1 tablespoon guacamole

2 teaspoons low-fat sour cream

1/2 cup diced mango

Total: 30 grams carb

420 calories

To the base menu add:

1/2 cup black beans

Total: 45 grams carb

535 calories

To the base menu add:

1/2 cup black beans

+

1 small 6-inch corn tortilla

Total: 60 grams carb

605 calories

You can use fish or lean beef rather than chicken. Spice it up as desired using garlic, chilies, and hot sauce.

If you’re watching your fats, opt for fat-free sour cream and reduced-fat cheese.

1 cup of papaya has the same carb count as 1/2 cup mango, so you can swap.

Wednesday

Asian cuisine

4 ounces lean beef or pork, sautéed with garlic, 1 sliced green onion, and 1 cup chopped broccoli

2/3 cup cooked brown rice

1 teaspoon soy sauce

1 teaspoon sesame oil

1 teaspoon chili paste

Total: 34 grams carb

400 calories

To the base menu add:

1 medium orange

Total: 47 grams carb 460 calories

To the base menu add:

1 medium orange

+

bf1/3 cup cooked brown rice

Total: 61 grams carb 540 calories

Trade out the orange for any equivalent fruit portion.

Try bok choy or Chinese greens rather than broccoli for variety. Add mung bean sprouts.

Low-sodium soy sauce is an option.

Thursday

Italian inspired

2/3 cup cooked whole-grain spaghetti

1/2 cup marinara sauce, no sugar added

3 ounces turkey meatballs (check labels to see whether the product contains any carb)

1 tablespoon grated parmesan cheese

3/4 cup steamed green beans

Total: 45 grams carb

450 calories

To the base menu add:

1/3 cup cooked whole-grain spaghetti

Total: 60 grams carb

530 calories

To the base menu add:

1/3 cup cooked whole-grain spaghetti

+

17 small grapes

Total: 75 grams carb

590 calories

Add a leafy green salad with olive oil and balsamic vinegar.

You can try vegetarian meatballs.

Friday

Catch of the day

4 ounces cooked salmon

Kale salad with 2 cups chopped kale and 2/3 cup cooked farro grain, 2 teaspoons olive oil, and 1 teaspoon vinegar

Total: 41 grams carb

514 calories

To the base menu add:

Dinner roll (whole wheat, small) with 1 teaspoon butter

Total: 56 grams carb

634 calories

To the base menu add:

Dinner roll (whole wheat, small) with 1 teaspoon butter

+

1-1/4 cups cut strawberries

Total: 71 grams carb

694 calories

Salmon may be baked, grilled, or poached. You can switch to any type of fish. Lemon juice may be used as desired.

You can add minced bell pepper, celery, and onions to the kale salad if desired (they add minimal carb).

You can swap the kale for any leafy greens and season the salad as desired with pepper, herbs, and garlic.

You can have watermelon instead of the strawberries.

You can substitute quinoa or brown rice for the farro.

Saturday

Southern comfort

4 ounces cooked chicken breast or thigh (skinless)

1/2 cup mashed potatoes

2 tablespoons gravy

2-inch cube of cornbread (1-1/2 ounces) with 1 teaspoon butter

1/2 cup boiled or steamed collard greens

Total: 35 grams carb

450 calories

To the base menu add:

1/2 cup black-eyed peas

Total: 42 grams carb

540 calories

To the base menu add:

1/2 cup black-eyed peas

+

1 medium peach

Total: 60 grams carb

600 calories

Roast or bake chicken instead of frying. You can cook it with the skin on, but remove skin before eating.

Try reduced-fat margarine or a “light” version.

Skim fat before making gravy or buy low-fat, premade gravy.

Sunday

Stuffed peppers

1 large bell pepper, seeded, steamed but firm

1/2 cup cooked lean ground beef or turkey

Stir in 1/3 cup water, 2 tablespoons of tomato paste, and 1/2 teaspoon Italian seasoning. Add in 1/3 cup cooked brown rice. Simmer all; stuff into pepper.

1 slice of bread (whole wheat) with 1 teaspoon butter

Total: 36 grams carb

397 calories

To the base menu add:

1/2 cup legumes such as navy beans or kidney beans

Total: 50 grams carb

509 calories

To the base menu add:

1/2 cup legumes such as navy beans or kidney beans

+

1 cup melon such as honeydew or cantaloupe

Total: 65 grams carb

569 calories

Swap the meat for vegetarian crumbles if desired.

Chop celery, onion, and garlic and simmer with the ground protein. Adjust seasonings as desired.

Add a leafy green salad if desired, with balsamic vinegar.