The Ultimate Diabetes Meal Planner. Jaynie F. Higgins

       Sweet Apple Pork Chops

       Fruit Salad Medley

       Fruit Medley

       Veggie Melts

       Whole-Wheat Pasta Salad

       Baked Chicken Baja

       Oatmeal and Apple Muffins*

       Asian Chicken Pitas

       Poppy Seed Fruit Salad

       Cod Teriyaki

       Carrot Slaw

       Low-Fat Corn Bread

       Whole-Grain Muffins*

       Roast Beef and Swiss Roll-Up

       Spinach-Orange Salad

       Potato Salad

       Zesty Orange Oats Peach Crisp

       Fried Bananas*

       Barbecued Pork Sandwich*

       Oven-Roasted Tomatoes*

       Skewered Chicken and Shrimp*

       Cold Pasta Salad*

       Carrots in Sherry Wine*

      *Indicates that the recipe has been used previously.

      1500 calorie MEAL PLAN WINTER WEEK 4

      1800 calorie MEAL PLAN WINTER WEEK 4

      2000 calorie MEAL PLAN WINTER WEEK 4

      2200 calorie MEAL PLAN WINTER WEEK 4

      SHOPPING LIST WINTER WEEK 4

      Vegetables

      ____bean sprouts

      ____bell peppers, red and yellow

      ____broccoli

      ____Brussels sprouts

      ____carrot sticks or baby carrots

      ____carrots

      ____cauliflower

      ____celery

      ____corn on the cob

      ____cucumber

      ____eggplant

      ____garlic

      ____green beans

      ____lettuce, romaine

      ____mushrooms

      ____mustard greens

      ____onions, green

      ____onions, red

      ____onions, yellow or white

      ____peaches

      ____peas

      ____potatoes

      ____potatoes, red

      ____shallots

      ____spinach

      ____squash, any kind with a crooked neck

      ____tomatoes

      ____zucchini

      Meats

      ____bacon, Canadian

      ____beef, lean cut (for broiling on Friday)

      ____chicken breasts, boneless, skinless

      ____cod, fresh or frozen

      ____pork chops, boneless, sirloin

      ____pork tenderloin

      ____roast beef, deli-style

      ____sausage, turkey, lean

      ____scallops

      ____shrimp

      Fruits

      ____apples

      ____bananas

      ____blackberries

      ____blueberries

      ____cantaloupe

      ____cherries

      ____grapefruit

      ____grapes, seedless

      ____kiwi fruit

      ____oranges

      ____pineapple, chunks and crushed, no-added-sugar

      ____plums

      ____raisins

      ____raspberries

      ____strawberries

      Dairy

      ____egg substitute

      ____eggs

      ____half and half, fat-free

      ____milk, nonfat

      ____Smart Balance Light Spread

      ____Smart Balance margarine

      ____sour cream, fat-free

      ____whipped topping, fat-free

      ____yogurt, lemon, fat-free

      ____yogurt, plain, fat-free

      Cheese

      ____any kind, reduced-fat

      ____cheddar, sharp, reduced-fat

      ____mozzarella, fat-free

      ____Swiss, reduced-fat

      Bread, Grains, & Pasta

      ____bread, whole-grain, whole-wheat

      ____dinner rolls, whole-wheat

      ____English muffins, whole-wheat

      ____hamburger buns, whole-wheat

      ____pasta, shells or elbows, whole-wheat

      ____pita breads, whole-grain, 6-inch

      ____rice, whole-grain

      Nuts

      ____almonds

      ____cashews

      ____peanuts, dry roasted

      ____sunflower seeds

      ____walnuts

      Condiments

      ____canola mayonnaise

      ____horseradish

      ____mustard, Dijon

      ____mustard, prepared

      ____soy sauce, light

      ____Worcestershire sauce

      Spices & Herbs

      ____allspice

      ____basil

      ____cilantro

      ____cinnamon, ground

      ____dill seeds

      ____dill weed

      ____garlic powder

      ____ginger, ground

      ____gingerroot

      ____lemon juice

      ____marjoram

      ____mint