Perfect Meals by the Plate by The Diabetes Food Hub Team

Cookbooks and websites are great sources for finding recipes, but sometimes you need help putting together a whole meal! The Diabetes Plate Method is a simple way to build healthy, balanced meals with no carb-counting or measuring needed. Here we have 6 simple, balanced meals, featuring recipes from Diabetes Food Hub to help you plan meals this week.

Perfect Meals by the Plate

1. Easy Weeknight Chicken Dinner


Pecan-Crusted Chicken Breast
300 calories, 3 grams carbohydrate

Mixed greens salad with light vinaigrette
40 calories, 4 grams carbohydrate
Try this recipe: Simple Side Salad with Balsamic Vinaigrette

Homemade sweet potato fries
140 calories, 31 grams carbohydrate
Try this recipe: Sweet Potato Fries

THE WHOLE PLATE: 480 calories, 38 grams carbohydrate
Choices: 2 starch, 1 nonstarchy vegetable, 5 lean protein, 2 fat


2. Taco Night


Turkey Tacos
260 calories, 19 grams carbohydrate

1/2 cup coleslaw
130 calories, 16 grams carbohydrate
Try this recipe: Kale Apple Slaw

Half grilled plum topped with 1 tbsp nonfat plain Greek yogurt and cinnamon
40 calories, 8 grams carbohydrate
Try this recipe: Just Peachy Bowls

THE WHOLE PLATE: 430 calories, 18 grams carbohydrate
Choices: 2 carbohydrate, 1/2 fruit, 1 nonstarchy vegetable, 2 lean protein, 3 fat


3. Simple Seafood Dinner


Parmesan- and Lemon-Crusted Flounder with Green Beans Amandine
290 calories, 18 grams carbohydrate

1/2 cup cooked brown rice
120 calories, 25 grams carbohydrate

THE WHOLE PLATE: 410 calories, 43 grams carbohydrate
Choices: 2 starch, 2 nonstarchy vegetable, 3 lean protein, 1 fat
 

4. Make-Ahead Lunch

Chicken and Roasted Red Pepper Lettuce Cups
390 calories, 25 grams carbohydrate

1/2 baked sweet potato topped with cinnamon
60 calories, 15 grams carbohydrate

1 cup nonfat plain Greek yogurt topped with honey and pecans
160 calories, 11 grams carbohydrate

THE WHOLE PLATE: 610 calories, 51 grams carbohydrate
Choices: 2 starch, 2 nonstarchy vegetable, 1 fat-free milk, 4 lean protein, 2 fat
 

5. Savory Breakfast Plate

Herb Soft Scrambled Eggs on Toast
170 calories, 16 grams carbohydrate

1 cup arugula salad with shaved parmesan and lemon-and-oil vinaigrette
50 calories, 1 gram carbohydrate

Small pear
80 calories, 22 grams carbohydrate

THE WHOLE PLATE: 300 calories, 39 grams carbohydrate
Choices: 1 starch, 1 1/2 fruit, 1 medium fat protein, 1 1/2 fat
 

6. Soup-and-Salad


Jalapeño Chicken and Corn Chowder
180 calories, 21 grams carbohydrate

1 cup arugula salad with shaved parmesan and lemon-and-oil vinaigrette
50 calories, 1 gram carbohydrate

1/2 cup diced watermelon
25 calories, 28 grams carbohydrate

THE WHOLE PLATE: 255 calories, 28 grams carbohydrate
Choices: 1 starch, 1/2 fruit, 1 nonstarchy vegetable, 2 lean protein, 1 fat

Looking for more meal inspiration? Check out this article for more plate method meals

Learn more about the Diabetes Plate Method here!

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