Breakfast

Wake-Up Smoothie
INGREDIENTS 1 1/4 cups orange juice, preferably calcium-fortified 1 banana 1 1/4 cups frozen berries, such as raspberries, blackberries, blueberries and/or strawberries 1/2 cup low-fat silken tofu, or low-fat plain yogurt 1 tablespoon sugar, or Splenda Granular (optional) NUTRITION Per serving: 139 calories; 2 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 33 g carbohydrates; 0 g added sugars; 4 g protein; 4 g fiber; 19 mg sodium; 421 mg potassium. Nutrition Bonus: Vitamin C (110% daily value), Fiber (16% dv). Carbohydrate Servings: 2 Exchanges: 2 fruit, 1/2 low-fat milk

Whole Wheat Toast

INGREDIENTS Wheat bread

Low-Sugar Plum Spread

INGREDIENTS 5 pounds plums, pitted and sliced (14-15 cups) 3 Granny Smith apples, washed and quartered (not cored) 1/4 cup white grape juice, or other fruit juice 2 tablespoons lemon juice 3/4 cup sugar, or Splenda Granular 1/4 teaspoon ground cinnamon, or ginger (optional)

NUTRITION Per tablespoon with sugar: 14 calories; 0 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 4 g carbohydrates; 0 g protein; 0 g fiber; 0 mg sodium; 30 mg potassium. Exchanges: free food Nutrition Note: Per tablespoon with Splenda: 0 Carbohydrate Servings; 12 calories; 3 g carbohydrate

Lunch
Mixed Greens with Grapes & Feta
INGREDIENTS DRESSING 1/4 cup extra-virgin olive oil 2 tablespoons red-wine vinegar 1/4 teaspoon salt, or to taste Freshly ground pepper, to taste SALAD 8 cups mesclun salad greens, (5 ounces) 1 head radicchio, thinly sliced 2 cups halved seedless grapes, (about 1 pound), preferably red and green 3/4 cup crumbled feta, or blue cheese NUTRITION Per serving: 133 calories; 10 g fat ( 3 g sat , 6 g mono ); 13 mg cholesterol; 9 g carbohydrates; 3 g protein; 1 g fiber; 239 mg sodium; 183 mg potassium. Nutrition Bonus: Vitamin C (15% daily value), Folate (9% dv). Carbohydrate Servings: 1/2 Exchanges: 1/2 fruit, 1 vegetable, 2 fat

Easy Sauted Fish Fillets

INGREDIENTS 1/3 cup all-purpose flour 1/2 teaspoon salt 1/4 teaspoon freshly ground pepper 1 pound catfish, tilapia, haddock or other white-fish fillets (see Choose Sustainable Fish, opposite), cut into 4 portions 1 tablespoon extra-virgin olive oil NUTRITION Per serving: 163 calories; 8 g fat ( 2 g sat , 5 g mono ); 43 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 13 g protein; 0 g fiber; 368 mg sodium; 249 mg potassium. Carbohydrate Servings: 1/2 Exchanges: 1/2 starch, 3 very lean meat, 1/2 fat

Berry Turkey Sandwich Recipe

Ingredients 4 slices whole wheat bread 2 lettuce leaves 2 slices reduced-fat Swiss cheese 1/4 pound thinly sliced deli turkey breast 4 fresh strawberries, sliced 2 tablespoons reduced-fat spreadable cream cheese 2 teaspoons finely chopped pecans Nutritional Analysis: One sandwich equals 356 calories, 10 g fat (3 g saturated fat), 39 mg cholesterol, 932 mg sodium, 39 g carbohydrate, 5 g fiber, 28 g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch.

PM SnackS
Apple (1 cup, quartered) Fat-Free Cheese Slice

Dinner
Halibut Picante
INGREDIENTS 1 1/4 pounds halibut, striped bass or tilapia fillet, cut into 4 portions 1 teaspoon ground cumin, divided 1/4 teaspoon salt Freshly ground pepper, to taste 1 10-ounce can diced tomatoes with green chiles 1/4 cup sliced green olives with pimientos 2 tablespoons chopped fresh cilantro 1 teaspoon extra-virgin olive oil NUTRITION Per serving: 188 calories; 7 g fat ( 1 g sat , 4 g mono ); 45 mg cholesterol; 4 g carbohydrates; 30 g protein;1 g fiber; 758 mg sodium; 638 mg potassium. Nutrition Bonus: Potassium (18% daily value). Exchanges: 4 very lean meat, 1 fat (mono)

Barley & Wild Rice Pilaf with Pomegranate Seeds

INGREDIENTS 2 teaspoons extra-virgin olive oil 1 medium onion, finely chopped 1/2 cup wild rice, rinsed 1/2 cup pearl barley 3 cups reduced-sodium chicken broth, or vegetable broth 1/3 cup pine nuts

 1 cup pomegranate seeds, (1 large fruit; see Tip) 2 teaspoons freshly grated lemon zest 2 tablespoons chopped flat-leaf parsley

NUTRITION Per serving: 209 calories; 7 g fat ( 1 g sat , 3 g mono ); 3 mg cholesterol; 31 g carbohydrates; 0 g added sugars; 7 g protein; 4 g fiber; 75 mg sodium; 250 mg potassium. Nutrition Bonus: Magnesium (15% dv) Carbohydrate Servings: 2 Exchanges: 2 starch, 1 fat

Steamed Broccoli
INGREDIENTS cup broccoli 1 liter water

Roasted Mango Sorbet

INGREDIENTS 3 ripe mangoes 1/2 cup sugar 1/2 cup water 1/3 cup coarsely mashed banana, (1 small) 2 tablespoons lime juice NUTRITION Per serving: 108 calories; 0 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 28 g carbohydrates; 1 g protein; 2 g fiber; 2 mg sodium; 159 mg potassium. Nutrition Bonus: Vitamin C (40% daily value). Carbohydrate Servings: 2 Exchanges: 2 fruit

Menu Plan for Diabetic