Diabetes Meals on $7 a Day?or Less!. Patti B. Geil

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СКАЧАТЬ cups chopped lettuce & tomato ($0.48) 1 Tbsp olive oil and vinegar ($0.06)

      1 Chocolate Peanut Butter Drop ($0.06)*

      12 oz iced tea ($0.04)

       Dinner

      3 oz Golden Roasted Turkey Breast ($0.37)*

      1 cup Carrots, Onions, and Potatoes ($0.30)*

      1/2 cup Southern-Style Green Beans ($0.25)*

      1 roll ($0.11)

      1 tsp light margarine ($0.01)

      1 Pumpkin Bar ($0.13)*

      1 cup fat-free milk ($0.16)

       Snack

      1 medium apple ($0.30)

       DAY 3 ($5.48)

       Breakfast

      1 scrambled egg ($0.06)

      2 slices whole-wheat toast ($0.10) 2 tsp light margarine ($0.02)

      2 tsp 100% fruit spread ($0.09)

      1 cup Berry and Banana Blend ($0.61)*

       Lunch (Fast Food)

      1 small chili with 4 crackers ($0.99)

      1 side salad with 1 packet light dressing ($0.99)

      1 small diet soda ($1.09)

       Dinner

      1 cup Sunday Afternoon Split Pea Soup ($0.29)*

      1 serving Gran’s Country-Style Corn Bread ($0.08)*

      1 Personal Fruit Parfait ($0.77)*

      1 cup fat-free milk ($0.16)

       Snack

      3 cups air-popped popcorn ($0.04) with

      2 tsp light margarine, melted ($0.02)

      12 oz diet soda ($0.17)

       DAY 4 ($4.46)

       Breakfast

      3/4 cup bran flake cereal ($0.06) with

      1/2 cup fat-free milk ($0.08)

      1 English muffin ($0.17) with

      2 tsp reduced-calorie margarine ($0.02) and

      2 tsp 100% fruit spread ($0.09)

      1 cup coffee ($0.04)

       Lunch

      1 turkey sandwich: 2 oz leftover Golden Roasted Turkey Breast*

      on 2 slices whole-wheat bread with 1 tsp mustard ($0.35)

      1/2 cup Sassy Sweet Potato Chips ($0.16)*

      1 cup carrot and celery sticks ($0.10) with

      2 Tbsp fat-free ranch-style dressing ($0.12)

      1 medium apple ($0.30)

      12 oz diet soda ($0.17)

       Dinner

      1 serving Beef and Broccoli Stroganoff ($1.69)*

      Sliced tomato and cucumber (1/2 small tomato,

      1/4 medium cucumber) ($0.24) with

      1 Tbsp Versatile Vinaigrette ($0.12)*

      1 slice French bread ($0.06) with

      1 tsp reduced-calorie margarine ($0.01)

      1 Rainbow Parfait ($0.40)*

      12 oz iced tea ($0.04)

       Snack

      1/2 cup fat-free, sugar-free chocolate pudding ($0.24)

       DAY 5 ($3.64)

       Breakfast

      1 slice Cinnamon French Toast ($0.07)*

      1 tsp light margarine ($0.01)

      1 Tbsp maple syrup ($0.05)

      2 slices turkey bacon ($0.16)

      1/2 cup unsweetened apple juice ($0.06)

       Lunch

      1 Gourmet Grilled Cheese Sandwich ($0.72)*

      1 oz baked tortilla chips ($0.28)

      1/2 cup mandarin oranges canned in juice ($0.16)

      12 oz diet soda ($0.17)

       Dinner

      1 serving Marilyn’s Spicy “Fried” Chicken ($0.50)*

      1 serving Green Bean Stir-Fry ($0.48)*

      1 medium ear corn on the cob ($0.22) with

      1 tsp light margarine ($0.01)

      1 serving Spiced Raisin Bread Pudding ($0.23)*

      12 oz iced tea ($0.04)

       Snack

      1 cup Do-It-Yourself Drinkable Yogurt ($0.48)*

       DAY 6 ($3.75)

       Breakfast

      1/2 cup unsweetened pineapple juice ($0.20)

      1 serving Cinnamon Coffeecake ($0.28)*

      1 cup fat-free milk ($0.16)

       Lunch

      1 Southwestern Chicken Wrap-Up ($0.38)*

      1 medium pear ($0.43)

      1 cup Apple-Raspberry Tea Sparkler ($0.18)*

       Dinner

      3 oz Seasoned Pan-Fried Catfish ($0.80)*

      1/2 cup Crunchy Oriental Coleslaw ($0.11)*

      1/2 cup Garden Vegetable Scramble ($0.46)*

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