You just choose the number of days and then start adding the foods for every meal. The platform offers a wide database of more than 100.000 foods and recipes to choose from. Micronutrient requirements, that’s different for every life stage, are another key aspect.įor example, children and older adults don’t have the same needs. An athlete is not going to have the same calorie needs as a sedentary person.Īnd on top of considering the macronutrient ratio, we have to dig deeper. It’s also about their physical activity levels. This might be by choice or due to a health condition, but they’re an added variable to meal planning.īesides, we must consider each patient’s unique needs, preferences, resources, and so on.Īnd how about calorie needs? They are different for everyone.īut is not only about whether they’re male or female, or how old are they. Diabetes and cardiovascular disease are unfortunately quite common these days.Īnother key aspect is food allergies or dietary restrictions. There’s also the issue of common nutrition-related diseases to consider. Some people want a weight loss meal plan, while others want to gain muscle. To begin with, each patient will have specific goals. Here’s a simple idea for making fruit more fun! Make this recipe your own: choose any combination of nut butter, dried fruit, and chopped nuts that you like.As dietitians, we know that creating customized meal plans is tricky. Peanut Butter, Cranberry, and Walnut Apple Slices Make a bunch in advance and pack in to-go containers for an easy snack on the go. This low-carb snack packs protein, dairy, and veggies onto a portable toothpick or skewer. If you are including snacks in your meal plan, choose snacks that are high in fiber, protein, and/or healthy fats to keep you feeling satisfied throughout the day. These are great for making ahead-just store the granola separately and add just before eating so it stays crunchy. For a more filling breakfast, add a ½ cup of nonfat Greek yogurt and a handful of fresh blueberries (or other seasonal fruit)Ĭarbohydrate foods: whole-wheat bread, blueberriesĮnjoy the flavors of the all-American dessert, apple pie, in a healthy, balanced breakfast parfait. Add a slice of turkey bacon and some sliced tomato for some more protein and veggies. Include at least two food groups in your breakfast, and make sure to include plenty of fiber and protein that will keep you full until lunch time.Īvocado Toast with Turkey Bacon and TomatoĪvocado toast is a quick and easy breakfast that includes whole grains and healthy fats. Nonstarchy Vegetables: lettuce, tomato, onion eggplant, cabbage, bell pepperīreakfast is typically a smaller meal, and may not include foods from all three parts of the plate. Complete the plate with a simple Side Greek Salad with Red Wine Vinaigrette. Veggie-packed Slow-Cooker Ratatouille gets a protein boost by adding white beans. Here is a light, vegetarian meal, perfect for dinner or lunch. Nonstarchy Vegetables: salad greens, onion Pair with simple Mashed Red Potatoes and a Green Salad with Orange, Avocado, and Onion. We gave classic meatloaf a healthy makeover with this Southwest-Style Turkey Meatloaf. Nonstarchy Vegetables: kale tomatoes, onion salsa Top the chili with a dollop of Greek yogurt and Almost Smooth Salsa. Easy Beef Chili is paired with a sweet and savory Kale Apple Slaw. This meal is perfect for lunch or dinner and works great for meal prepping. Nonstarchy Vegetables: Collards, yellow squash Fill half your plate with a double serving of Collard Greens with Yellow Squash and complete your plate with half of a roasted sweet potato topped with a little bit of butter. This perfect weeknight meal features Lemon Chicken with Rosemary and Garlic. Once you have created your free account, you can save recipes, then drag-and-drop them into your meal plan.Ĭlick here for more tips on how to use Diabetes Food Hub Dinner or Lunch Use the interactive Meal Planner on Diabetes Food Hub to plan out your week. Here are some sample plates to help you get started! You can fit these recipes into your weekly meal plan in whatever way works best for you. Learn more about the Diabetes Plate Method To create meals using the Diabetes Plate Method, simply fill half your plate with nonstarchy vegetables, a quarter with lean protein, and one quarter with carbohydrate foods like whole grains, starchy vegetables, or fruit.
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