The Ultimate Diabetes Meal Planner. Jaynie F. Higgins

Pancakes or Waffles*

       Beef and Barley Stew

       Cinnamon Red Cabbage

       Vegetable Lasagna

       Fruit and Crème Parfait

      *Indicates that the recipe has been used previously.

      †This recipe is used as a snack, but its ingredients are in the shopping list.

      1500 calorie MEAL PLAN WINTER WEEK 3

      1800 calorie MEAL PLAN WINTER WEEK 3

      2000 calorie MEAL PLAN WINTER WEEK 3

      2200 calorie MEAL PLAN WINTER WEEK 3

      SHOPPING LIST WINTER WEEK 3

      Vegetables

      ____asparagus

      ____bean sprouts

      ____bell peppers, green and red

      ____cabbage, red

      ____cabbage, shredded

      ____carrots

      ____cauliflower

      ____celery

      ____collard greens

      ____cucumber

      ____eggplant

      ____garlic

      ____green beans, French-style

      ____green onions

      ____kale

      ____lettuce

      ____mushrooms

      ____onions, yellow or white

      ____red potatoes

      ____spinach (frozen and fresh)

      ____summer squash

      ____sweet potatoes

      ____tomatoes

      ____tomatoes, red grape

      ____zucchini

      Meats

      ____beef roast, chuck or boneless

      ____beef steak, sirloin

      ____boneless ham

      ____chicken breasts, boneless, skinless

      ____ground beef, 96% lean

      ____ground turkey, lean

      ____haddock fillets

      ____ham, lean

      ____pork chops

      ____sausage, turkey, smoked, lean

      ____turkey ham, lean

      Fruits

      ____apples

      ____avocado

      ____bananas

      ____blackberries

      ____blueberries

      ____cantaloupe

      ____grapefruit

      ____green grapes, seedless

      ____kiwi fruit

      ____lemon

      ____nectarines

      ____oranges

      ____peaches

      ____pears

      ____pineapple (chunks and crushed)

      ____raisins

      ____tangerines

      Dairy

      ____buttermilk, fat-free

      ____egg substitute

      ____egg whites

      ____milk, nonfat

      ____Smart Balance Light margarine

      ____sour cream, fat-free

      ____whipped topping, fat-free

      ____yogurt, plain, fat-free

      Cheese

      ____American, fat-free, shredded

      ____cheddar, sharp, reduced-fat

      ____cottage cheese, fat-free or reduced-fat

      ____feta, reduced-fat

      ____mozzarella, fat-free and reduced-fat

      ____Parmesan, reduced-fat

      ____provolone, reduced-fat

      Bread, Grains, & Pasta

      ____bagel, whole-grain

      ____barley

      ____bread crumbs

      ____bread, pumpernickel, rye, or multigrain

      ____bread, whole-grain, whole-wheat

      ____bulgur

      ____dinner rolls

      ____elbow macaroni, whole-wheat

      ____lasagna noodles

      ____pita pocket bread

      Beans

      ____red lentils

      Nuts

      ____almonds

      ____Brazil nuts

      ____hazelnuts

      ____peanuts

      ____pecans

      ____pine nuts

      ____walnuts

      Condiments

      ____canola mayonnaise

      ____catsup, no-salt

      ____Dijon mustard

      ____horseradish

      ____tartar sauce

      ____Worcestershire sauce, reduced-sodium

      Spices & Herbs

      ____bay leaf

      ____black pepper

      ____cayenne pepper

      ____cinnamon, ground

      ____cloves, ground

      ____cumin, ground

      ____cumin seed

      ____curry powder

      ____dill weed

      ____dry mustard

      ____ginger, ground

      ____nutmeg, ground

      ____paprika

      ____parsley

      ____red pepper flakes

      ____rosemary

      ____tarragon

      ____thyme leaves

      ____turmeric, ground

      Other