Healthy Calendar Diabetic Cooking. Lara Rondinelli-Hamilton

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СКАЧАТЬ #2

      1 low-carb tortilla

      1 egg or 1/4 cup egg substitute (add veggies such as green pepper and onion to egg when cooking)

      1 ounce reduced-fat cheddar cheese

      1 cup mixed berries

      Roll ingredients into a burrito and serve fruit on the side.

      Breakfast #3

      1 cup almond milk

      1 cup unsweetened frozen berries

      2 ounces plain Greek yogurt

      Put in a blender and mix for a delicious smoothie.

      Breakfast #4

      1 whole-wheat English muffin

      1 egg or 1/4 cup egg substitute (add veggies such as green pepper and onion to egg when cooking)

      1 ounce reduced-fat cheddar cheese

      1 slice Canadian bacon

      Serve as a sandwich.

      Breakfast #5

      1/2 cup egg substitute

      1 cup chopped spinach (or vegetables of your choice)

      1/2 cup diced tomato

      2 Tbsp reduced-fat cheddar cheese

      1 slice whole-wheat toast

      1 slice Canadian bacon

      Prepare omelet with first four ingredients, serve with toast and Canadian bacon.

      Breakfast #6

      1 slice whole-wheat toast, served with

      2 tsp peanut butter

      4 ounces plain, fat-free Greek yogurt

      3/4 cup sliced strawberries

      Breakfasts with 45 Grams Total Carbohydrate

      Breakfast #1

      1 cup oatmeal, served with cinnamon, to taste, and 1 Tbsp chopped walnuts

      1 cup fat-free milk

      Breakfast #2

      6 ounces light yogurt

      1 cup blueberries

      1 Tbsp sliced almonds

      1 slice whole-wheat bread, served with 1 tsp sugar-free jam

      Breakfast #3

      1/2 cup low-fat cottage cheese

      1/2 cup pineapple

      1 whole-wheat English muffin, served with 1 tsp trans-fat-free margarine

      Gluten-Free Breakfasts with 30 Grams Total Carbohydrate or Less

      Breakfast #1

      1 slice gluten-free bread, served with 1 tsp sugar-free jam

      1 hard-boiled egg

      1 cup strawberries

      Breakfast #2

      1/2 cup low-fat cottage cheese

      1/2 cup pineapple

      1 slice gluten-free bread, served with 1 tsp trans-fat-free margarine

      Breakfast #3

      6 ounces plain, fat-free Greek yogurt

      1 1/2 cups blueberries

      1 Tbsp sliced almonds

      Breakfast #4

      1 corn tortilla

      1 egg or 1/4 cup egg substitute add 1 ounce reduced-fat cheese, and veggies, such as green pepper and onion, to eggs when cooking

      1 cup mixed berries

      Combine ingredients in tortilla to make a burrito served with berries on the side.

      Breakfast #4

      1 cup almond milk

      1 cup unsweetened frozen berries

      2 ounces plain, fat-free Greek yogurt

      Put in a blender and mix for a delicious smoothie.

      Breakfast #5

      1/2 cup egg substitute

      1 cup chopped spinach (or vegetables of your choice)

      1/2 cup diced tomato

      2 Tbsp reduced-fat cheddar cheese

      1 slice gluten-free bread, toasted

      1 slice Canadian bacon

      Prepare omelet with first four ingredients, serve with toast and Canadian bacon.

      Gluten-Free Breakfasts with 45 Grams Total Carbohydrate

      Breakfast #1

      1 egg or 1/4 cup egg substitute, cooked with 1 ounce low-sodium ham, served on 2 slices gluten-free bread (for lower carbs, serve on corn tortillas instead)

      1 cup melon

      Serve as a sandwich with melon on the side.

      Breakfast #2

      1/2 cup gluten-free hot cereal (aim for 4 grams fiber per serving), served with cinnamon

      1 Tbsp chopped walnuts

      1 cup fat-free milk

      Breakfast #3

      1 gluten-free waffle, served with

      2 tsp peanut butter

      4 ounces plain, fat-free Greek yogurt

      1 cup strawberries

      Healthy Lunch Ideas

      Great Lunch Recipes

       Spring Rolls

       Chicken Caesar Salad

       Chicken Guacamole Salad

       Mandarin Orange Chicken Salad

       Pesto Chicken Pita

       Toasted Almond Chicken Salad Sandwich

       Salad Niçoise СКАЧАТЬ