Marci's One Week Meal Plan by Marci Sloane

Marci’s week of healthy diabetes meals planned for you!
C = carbohydrates servings/exchanges
P = protein servings/exchanges
F = fat servings/exchanges

Day One
Breakfast	1 cup cooked oatmeal made with water (2 C) 2 walnuts, chopped (1 F) 1 poached egg (1 P) Cinnamon
Lunch	2 slices whole-wheat bread (2 C) 3 ounces turkey, tuna or other lean protein (3 P) Lettuce, tomato Mustard
Snack	Baked apple (1 C) 4 walnuts, chopped (2 F)
Dinner	Salad with 2 tsp. olive oil plus vinegar (2 F) 1 medium size sweet potato (2 C) 1 cup broccoli, steamed with 1/2 cup no-salt canned diced tomatoes (1 C) 5 ounces salmon, grilled with garlic and 1 Tbsp. of light teriyaki sauce (5 P)
Snack	1 fruit (1 C) 6 almonds, slivered (1 F)
Day Two
Breakfast	1 1/2 cups Wheatena made with water (3 C) 1 fruit (1 C) 2 walnuts, chopped (1 F) Cinnamon
Lunch	1 large slice pizza plain or with vegetables (2 C) (2 P) (2 F)
Snack	1 fruit (1 C) 1/4 cup cottage cheese (1 P)
Dinner	6 ounces fish, poultry, or lean meat (6 P) 3 cups vegetables (2 C) 1 slice low-fat cheese melted on top (1 P) 2 Tbsp. avocado (1 F)
Snack	2 fruits (2 C) 12 almonds (2 F)
Day Three
Breakfast	1 cup cooked Wheatena or grits or oatmeal (2 C) 4 walnuts, chopped (2 F) 1 slice whole grain bread (1C) 1/4 cup 1% cottage cheese or 1 slice low-fat cheese (1P)
Lunch	Large salad: 3 cups salad/veggies (1 C) Add 4 ounces shrimp (4 P) 2-4 Tbsp low-fat dressing (2F) 1 small roll (1C)
Snack	12 ounces low-sodium V8 or tomato juice (1 C)
Dinner	Large Salad (1 C) 4 ounces of chicken (4 P) 2 Tbsp. light dressing (1 F) 1 fruit (1 C)
Snack	1 fruits (1 C) 6 cashews (1 F)
Day Four
Breakfast	1 slice whole-grain bread (1 C) 1/2 cup fat-free or 1% cottage cheese (2 P) 11 cup fresh fruit (1 C)
Lunch	2 slices rye bread (2 C) 2 slices low-fat cheese (2 P) or 2 ounces turkey, tuna, salmon 2 slices tomato
Snack	3-4 cups of popcorn (1 C)
Dinner	Salad with 2 Tbsp. light dressing (1 F) 10 low-sodium black olives (1 F) 5 ounces fish or poultry (5 P) grilled with spices 1 whole grain pita bread (2 C) 1-2 tsp. olive oil for bread (1-2 F)
Snack	2 fruits (2 C) 12 almonds (2 F)
Day Five
Breakfast	1 English muffin (2 C) 1 egg fried in butter spray (1 P) 1 slice low-fat cheese (1 P) 1 slice tomato (optional)
Lunch	2 slices whole-wheat bread (2 C) 2 ounces shrimp or chicken salad (2 P) 1 Tbsp. light mayonnaise (for salad) (1 F) lettuce, tomato
Snack	1 light fruit yogurt (1 C) (1 P) 12 almonds (2 F)
Dinner	1 Tbsp. olive oil (3 F) to sauté 3 cups vegetables (2 C) 4 ounces fish, poultry, or lean meat (4 P) 1/2 cup cooked brown rice (1C)
Snack	Sugar-free Jell-O (free) 1 fruits (1 C) 25-calorie fat-free hot cocoa (free)
Day Six
Breakfast	2 frozen whole-grain waffles (2 C) 2 Tbsp. sugar-free syrup 1 cup berries (1C)
Lunch	Large salad (1 C) 3 ounces chicken (3 P) 10 peanuts (1 F) 1 Tbsp. olive oil plus vinegar (3 F)
Snack	1 cup carrots and celery (free)
Dinner	2 cups vegetables steamed with 2 Tbsp. salsa (2 C) 1/2 cup black beans and 1/2 cup brown rice cooked (2 C) (1P) 4 ounces shrimp grilled or baked with spices (4 P) 1 ounce low-fat shredded cheese melted on top (1 P)
Snack	3/4 cup high fiber cereal (at least 3 grams), low sugar cereal (under 5 grams) (1 C) 3 dried apricots (1 C) 12 cashews (2 F)
Day Seven
Breakfast	1 cup cooked oatmeal made with water (2 C) 1 small banana (1 C) 2 walnuts, chopped (1 F) Cinnamon
Lunch	2 slices rye bread, sour dough, whole grain (2 C) 2 ounces turkey, chicken 1 ounce low-fat cheese (3 P) Lettuce, tomato 1 Tbsp lite mayo (1 F)
Snack	1 fruit (1 C) 1/2 cup low fat cottage cheese (2 P)
Dinner	4 ounces shrimp (4 P) sautéed with 1 Tbsp. olive oil (3 F) 2 cups non-starchy vegetables 1 small potato (2 C) 1 Tbsp. whipped butter (1 F)
Snack	Sugar-free Jell-O (free) 1 mini popcorn bag (4 cups) (1C)