Eating Healthy All Week
A week of healthy breakfast, lunch, and dinner menus.
Ask and you shall receive. Everyone says, "Please tell me what to eat." Here are 7 days of breakfast, lunch, and dinner menus. Each meal contains 30 grams carbohydrates or less, as well as a source of protein and/or healthy fat. The meals are either gluten-free or instructions are given on how to make each meal gluten-free (always confirm all products are gluten-free before using). Start your week off healthy with this menu.
Fruit smoothie made with 3/4 cup frozen berries, 2 ounces flavored Greek yogurt, 1/2 cup almond milk (28g carbs).
1/2 cup sliced peaches, 1/2 cup cottage cheese, 1 slice whole-wheat bread (23g carbs).
Make it gluten-free by using gluten-free bread.
1 hard boiled egg, 1/2 cup oatmeal with cinnamon, 1 cup strawberries (30g carbs).
Make it gluten-free by using gluten-free rolled oats.
6 ounces plain Greek yogurt (mix in 1 tsp sugar-free jelly), 1 cup blueberries, 2 tsp almonds (30g carbs).
1 whole-wheat waffle, 2 tsp peanut butter, 1 cup melon (30g carbs).
Make it gluten-free by using a gluten-free waffle.
Egg sandwich made with ham and egg, served on whole-wheat English muffin (25g carbs).
Make it gluten-free by serving on gluten-free wrap or bread.
Starbuck's Chicken Sausage Breakfast Wrap (33g carbs).
No gluten-free alternative for this wrap available at Starbucks. Gluten-free food items may be available at different locations.
Homemade creamy chicken salad made with 2 tbsp light mayonnaise, 2 tbsp almonds, and 1/2 cup grapes. Serve on 5 whole-wheat crackers (30g carbs).
Make it gluten-free by serving on gluten-free crackers.
Tuna Salad made with 2 tbsp light mayonnaise, celery, and onions. Serve on 5 whole-wheat crackers. 1 cup sliced cucumber, cherry tomatoes and celery with 3 tbsp hummus (25g carbs).
Make sure hummus is gluten-free and serve tuna salad on gluten-free crackers.
Ham and Cheese sandwich on whole-wheat sandwich thin. Side green salad with 2 tbsp salad dressing (25g carbs).
Make it gluten-free by using gluten-free wrap and confirm salad dressing is gluten-free.
Homemade chicken and avocado wrap (can use rotisserie cooked chicken or grilled chicken) — add 1/4 avocado and tomatoes serve on low carb or gluten-free LaTortilla Factory wrap (low carb wrap = 18g carbs and gluten-free wrap = 30g carbs).
Healthy Homemade Plate – 1/2 cup cottage cheese, 1 small pear, 2 tbsp walnuts, 5 whole-wheat crackers, and 3 ounces turkey lunch meat (30g carbs).
Make it gluten-free by using gluten-free crackers.
Wendy's Apple Pecan Chicken Salad — use half serving of the Pomegranate Vinaigrette dressing (34g carbs).
Make it gluten-free by ordering without Pecans*.
1 bowl black bean soup and Greek salad with tomatoes, feta cheese, and 2 tbsp salad dressing (30g carbs).
Low-Carb Knaidlach (Matzoh Balls) "Baked Potato" Dip Vegetable Souffle Poached Cajun Catfish Orange-Ginger Chicken Skewers Strawberry-Rhubarb Sundaes Spiced Orange Compote Braised Bell Peppers Oatmeal Nut Cookies Spiced Tea
So, this holiday weekend I traveled. And I realize that when it comes to diabetes, healthy eating, and activity - I don't do so hot on when it comes to traveling. My bloodsugars held steady while getting to my destination - probably because I packed a little snack pack of healthy food and tested before getting on my way, but once I got going - all bets were off. Upon arrival at the hotel, I found very little healthful food within walking distance. Though every menu has a...