Bobbi’s Diabetic Menu Day 1 Breakfast 1 Cup Skim Milk 1 Orange, medium 1 Cup Cheerios Cereal Morning Snack 1 Cup Cantaloupe Melon Lunch Grilled Shrimp Skewers over White Bean Salad 1 Whole-Wheat Pita Bread, small 1 Cup Skim Milk 1 Fudgecicle, no sugar added Afternoon Snack 2 Tablespoons Prepared Hummus 3 Ounces Celery Sticks Dinner 1/2 Cup Cooked Brown Rice North African Spiced Carrots Tomato-Herb Marinated Flank Steak 1/2 Banana, small

Day 2 Breakfast – 1 Whole-Wheat English Muffin – 1 Cup Skim Milk – 1/2 Cup Blueberries – 1 Teaspoon Fat Free Cream Cheese Morning Snack – 1 Apple, small Lunch – 1 Cup Tossed Salad Mix – 1 Tablespoon Fat Free Blue Cheese Salad Dressing – Hungarian Beef Goulash – 1/2 Cup Fresh Pineapple – 1 Slice Reduced-Calorie Oatmeal Bran Bread Afternoon Snack – 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener Dinner – Asian Green Bean Stir-Fry – 1 Cup Skim Milk – Five-Spice Tilapia – 1/2 Cup Cooked Quinoa – 1 Nectarine, medium

Day 3 Breakfast – 1 Cup Skim Milk – 1/2 Banana, small – 1 Cup Bran Flakes Cereal Morning Snack – 1 Fruit & Nut Granola Bar Lunch – Chopped Greek Salad with Chicken – 1 Whole-Wheat Bread – Vanilla-Orange Freezer Pops Afternoon Snack – 6 Ounces Nonfat Vanilla or Lemon Yogurt Dinner – 1 Cup Steamed Brussels Sprouts – Grilled Shrimp – 1/2 Cup Cooked Couscous – 1 Peach, medium

Day 4 Breakfast 1 Scrambled Eggs 2 Slices Reduced-Calorie Oatmeal Bran Bread 1/2 Cup Grapefruit 1 Cup Skim Milk Morning Snack 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener Lunch 1 Cup Tossed Salad Mix 1 Tablespoon Fat Free French Salad Dressing Cheese-&-Spinach-Stuffed Portobello 1/2 Cup Unsweetened Applesauce Afternoon Snack 1/2 Plain Bagel 2 Tablespoons Prepared Hummus Dinner 1/2 Cup Cooked Quinoa Roasted Baby Bok Choy 1 Cup Strawberries

Day 5 Breakfast – 1 Cup Skim Milk – 1 Whole-Wheat English Muffin – 1 Teaspoon Creamy Peanut Butter – 1 Tablespoon Sugar-Free Jam Morning Snack – 1 Orange, medium Lunch – Chicken Breast Baked – 1 Cup Skim Milk – 1 Whole-Wheat Pita Bread, small – 1 Cup Watermelon Afternoon Snack – 6 Ounces Nonfat Vanilla or Lemon Yogurt Dinner – Singapore Chile Crab with Spinach – 1/2 Cup Cooked Brown Rice – Rainbow Pepper Saute’ – 1 Cup Cantaloupe Melon

Day 6 Breakfast – 1 Cup Skim Milk – 1 Plum – Quick Breakfast Taco Morning Snack – 1 Apple, small Lunch – 1 Veggie Burger – 1 Whole-Wheat Roll – Bok Choy-Apple Slaw – 1 Apricot Afternoon Snack – 3 Ounces Carrot Sticks – 1/4 Cup Salsa Dinner – 1 Cup Skim Milk – 1 Cup Tossed Salad Mix – 1 Tablespoon Low Calorie Caesar Salad Dressing – Grilled Salmon – 1/2 Cup Cooked Brown Rice – 1 Peach, medium

Day 7 Breakfast – 1 Cup Skim Milk – 1/2 Cup Hot Oatmeal – 1 Ounce Dried Fruit – 1 Tablespoon Walnuts Morning Snack – 1 Kiwi Lunch – 1 Cup Tossed Salad Mix – Vegetable Soup Homemade – 1 Tablespoon Low Calorie Caesar Salad Dressing – 1 Slice Reduced-Calorie Oatmeal Bran Bread – 1 Cup Honeydew Melon Afternoon Snack – 1 Cup Blackberries – 1 Cup Skim Milk Dinner – Chicken with green olive and prunes – 1/2 Cup Cooked Brown Rice – 1/2 Cup Steamed Summer Squash – 1/2 Cup Mango

With each meal you can choose water, unsweetened tea (any type), or skim milk Dr. Tina, I have enjoyed this class. I have learned a lot of great tips and information that I will carry with me. I have already tried the meatless Mondays that you told me to incorporate in my weekly meal planning. I have cut way down on my coffee intake and no more sweetened creamers. I have lost 15 pounds in the last couple months. I will miss this class. Hope you have a wonderful summer. ~Roberta