Diabetes Ebook: Meal Plan For Diabetes Control

FIT
Meal Plan for

Diabetes Control
Helping
you to get
healthy!
FIT
Meal Plan for Diabetes Control
Thank you for downloading this meal plan

from Healthways FIT.
Eating a diabetes-friendly diet can make the
difference in your ability to keep your blood sugar
levels under control. But it can be difficult to stick
to a dietunless you have a plan.
In this eBook, youll find 21 delicious,
diabetesfriendly recipes to use for breakfasts,
lunches, and
dinners. Round out the meals as needed with lean
protein, whole grains, fruits, dairy and/or vegetables.
About Healthways FIT: Healthways FIT is your online community for
health and wellness. Recipes and meal plans are among the many perks
you will receive as a member of Healthways FIT. Some people also are
eligible for a free gym membership and
personalized health coaching through
SilverSneakers. Youll see a lot more progress if
you combine nutrition with exercise, so check
today to see if youre eligible for this benefit!
Please enjoy this healthy meal plan to guide you
on the path to wellness.
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Note: This meal plan suggests healthy dishes to incorporate into your
overall balanced diet. It is not meant to be a substitute for
professional medical advice. For recommendations on your daily
nutritional needs, please consult your doctor.
Your 7-day meal plan

Your meal plan includes 7 breakfasts, 7 lunches and 7 dinners for a total of 21 recipes.
DAY 1
Monday
Breakfast
Cream Cheese-Stuffed French Toast
Lunch
White Bean and Salmon Salad
Dinner Cuban-Marinated Sirloin Kabobs with Grilled Asparagus
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DAY 2
Breakfast
Lunch
Tuesday
Apple Pie Oatmeal with Vanilla Greek Yogurt
Turkey-Cranberry Wraps
Dinner Blackened Tilapia with Orange-Avocado Salad
DAY 3
Breakfast
Lunch
DAY 4
Lunch
Wednesday
Blueberry Flax Yogurt Smoothie
Whole Wheat Pasta with Spinach, Tomato, and Feta
Thursday
Curried Chicken Salad Stuffed Pitas
Dinner Turkey Burgers with Roasted Pepper Mayo and Herbed Sweet Potato Fries Breakfast
Veggie and Goat Cheese Scramble
Dinner Jamaican Pork Tenderloin with Lemony Green Beans
DAY 5
Breakfast
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Friday
Oat, Fruit, and Walnut Granola
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Lunch
Quinoa Tabbouleh Salad
Saturday
DAY 6
Dinner Italian Beef and Rice Stuffed Peppers

Breakfast
Banana-Carrot and Pecan Muffins
Lunch
Lemony Hummus
Sunday
DAY 7
Lunch
Butternut Squash Soup
Dinner Mexican Chicken Tortilla Soup

Breakfast
Tomato and Basil Frittata
Dinner Grilled Shrimp with Lime Cream
Day 1: Breakfast
Cream Cheese-Stuffed French
Toast
Ingredients
(8-ounce) 1/3-less-fat cream cheese,

softened
1 Tbsp. low sugar sweet orange
marmalade (such as Smuckers)
4 slices 100% whole grain bread
cup egg substitute
cup fat-free milk
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1/4 tsp. ground cinnamon

Vegetable cooking spray
1 tsp. powdered sugar
Instructions
1. Spread cream cheese evenly
over 2 slices of bread. Spread
evenly with marmalade.
Cover with remaining bread
slices.
2. Whisk together egg
substitute, milk and
cinnamon. Dip stuffed bread
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slices into egg mixture, coating

both sides.
3. Cook bread slices in a large
nonstick skillet coated with
cooking spray over mediumhigh
heat 2 minutes on each side or
until golden. Sprinkle evenly with
powdered sugar.
Nutrition Facts
Servings: 2
Calories: 280
Calories from Fat: 70
Total Fat: 8 g
Saturated Fat: 3.5 g
Cholesterol: 15 mg
Sodium: 530 mg
Total Carbohydrate: 34 g
Dietary Fiber: 6-10 g
Sugars: 12 g
Protein: 19 g
Exchanges/Choices
Day 1: Lunch
White Bean and Salmon Salad
Ingredients
2 carbohydrate
2 lean protein
2 Tbsp. fresh lemon juice

tsp. grated lemon rind
1 Tbsp. extra-virgin olive oil
tsp. freshly ground black pepper
tsp. kosher salt
tsp. minced fresh garlic or tsp.
garlic powder
1 (20-ounce) can great northern
beans, rinsed and
drained
1 (6-ounce) pouch
pink salmon, flaked
4 green onions, thinly sliced
cup chopped fresh flat-leaf
parsley
Iceberg or butter lettuce leaves
(optional)
Instructions
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2 meat
1 /2 fat
Day 1: Dinner
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1. Whisk together first 6
ingredients.
2. Place beans and next 3
ingredients in a bowl. Gently
stir in lime juice mixture. Serve
salad in lettuce leaves, if
desired.
Nutrition Facts
Servings: 4
Calories: 188
Total Fat: 6 g
Saturated Fat: <1 g
Cholesterol: 35 mg
Sodium: 674 mg
Dietary Fiber: 6.3 g
Sugars: <1 g
Protein: 16 g
Exchanges/Choices
1.5 carbohydrate
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Cuban-Marinated Sirloin
Kabobs with Grilled Asparagus
Ingredients
1 pound top sirloin

cup finely chopped onion
cup orange juice
cup lime juice
2 Tbsp. chopped fresh garlic
1 Tbsp. dried oregano
1 tsp. ground cumin
tsp. kosher salt
tsp. freshly ground pepper
Grilled Asparagus
Lime wedges (optional)
1 pound fresh asparagus
tsp. kosher salt
Instructions
1. Trim sirloin of any excess fat and
cut into 1 1/2-inch cubes. Place
meat in a zip-top plastic bag.
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2. Stir together onion and next 5

ingredients. Pour into bag with meat.
Seal bag and shake gently to coat
meat evenly with marinade; chill 4
hours.
3. Snap off tough ends of asparagus.
Place in a flat dish. Drizzle with olive
oil. Sprinkle with salt and pepper,
tossing to coat. Place asparagus in a
grill pan or over aluminum foil pierced
evenly with holes. Grill over mediumhigh heat 5 minutes or until browned
on all sides.
4. Pat meat dry with paper towels. Rub
olive oil evenly over meat; sprinkle
evenly with salt and pepper. Thread
meat evenly onto wooden skewers.
Grill over medium-high heat 8 to 10
minutes or to desired degree of
doneness, turning every 2 minutes to
cook all sides. Serve with grilled
asparagus and lime wedges, if
desired.
Nutrition Facts
Servings: 4
Calories: 262
Total Fat: 15.9 g
Cholesterol: 65 mg
Sodium: 416 mg
Sugars: 4 g
Protein: 26 g
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Exchanges/Choices
3 lean meat 1 fat

1 vegetable
Day 2: Breakfast
Apple Pie Oatmeal with Vanilla
Greek Yogurt
Ingredients
1 1/2 cups fat-free milk

1 cup unsweetened apple juice or
cider
cup steel cut oats
1/8 tsp. kosher salt
Fuji or Braeburn apple, peeled
and
chopped
tsp. apple pie spice
cup fat-free plain Greek yogurt
Instructions
1. Bring milk and juice to a boil
over medium-high heat in a
medium saucepan. Stir in
oats and salt; reduce heat to
medium. Stir in apple and
cinnamon.
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2. Cook 20 minutes or until oats

and apples are tender, stirring
occasionally.
3. Top with yogurt.
Nutrition Facts
Servings: 4
Calories: 170
Total Fat: 2 g
Saturated Fat: <5 g
Cholesterol: <5 mg
Sodium: 135 mg
Dietary Fiber: 2 g
Sugars: 13 g
Protein: 8 g
Exchanges/Choices
2 carbohydrate
Day 2: Lunch
Turkey-Cranberry Wraps
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Ingredients
1 cup whole berry cranberry sauce

1 Tbsp. Dijon mustard
4 (10-inch) whole wheat flour
tortillas
4 romaine lettuce leaves, ribs
removed
8 ounces sliced low-sodium turkey
breast
Instructions
1. Stir together cranberry sauce
and mustard.
2. Place 1 tortilla on a flat
surface. Spread about cup
cranberry mixture evenly over
tortilla. Top with 1 lettuce
leaf and 2 ounces (about 2
slices) turkey; roll up. Repeat
with remaining tortillas,
cranberry mixture, lettuce
and turkey.
3. Cut wraps in half at a
diagonal. Wrap in plastic
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Ingredients
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wrap and chill until ready to

serve.
Nutrition Facts
Servings: 4
Calories: 267
Total Fat: 0.5 g
Saturated Fat: <1 g
Cholesterol: 25 mg
Sodium: 585 mg
Sugars: 10 g
Protein: 21 g
Exchanges/Choices
3 carbohydrate
2 very lean meat
Day 2: Dinner
Blackened Tilapia with
Orange-Avocado Salad
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2 Tbsp. fresh lime juice

1 tsp. Dijon mustard
tsp. kosher salt
1 Hass avocado, peeled and sliced
2 navel oranges, peeled and
sectioned
red onion, thinly sliced
1 1/2 tsp. blackened seasoning
2 (8-ounce) tilapia filets
Instructions
1. Whisk together first 4
ingredients in a medium
bowl. Slowly add oil, whisking
until blended. Add avocado
slices, gently turning to coat
all sides (to prevent avocado
from turning brown).
2. Arrange orange slices on a
deep plate; top with avocado
slices and onion slices; drizzle
with lime juice mixture. Set
aside.
3. Sprinkle blackened seasoning
evenly on both sides of fish.
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4. Cook fish in a non-stick skillet

coated with cooking spray over
medium-high heat 3 minutes on
each or until fish flakes slightly
with a fork. Serve with OrangeAvocado Salad.
Nutrition Facts
Servings: 4
Calories: 300
Total Fat: 14 g
Saturated Fat: 3 g
Cholesterol: 65 mg
Sodium: 312 mg
Dietary Fiber: 6 g
Sugars: 9 g
Protein: 32 g
Greek yogurt
1 Tbsp. ground flax seeds
Instructions
1. Place all ingredients in a
blender and process 20 30
seconds or until smooth.
Serve immediately.
Nutrition Facts
Exchanges/Choices
1 carbohydrate
4 very lean meat
1 fat
Day 3: Breakfast
Blueberry Flax Yogurt
Smoothie Ingredients
cup fresh or frozen blueberries

eight inch banana, chilled
1 (6-ounce) container plain or nonfat
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Servings: 1
Calories: 253
Total Fat: 3 g
Saturated Fat: <1 g
Cholesterol: 4 mg
Sodium: 70 mg
Dietary Fiber: 7 g
Sugars: 18 g
Protein: 18 g
Exchanges/Choices
2 carbohydrate
2 very lean protein
Day 3: Lunch
Whole Wheat Pasta with Spinach,
Tomato, and Feta
Ingredients
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2 garlic cloves, chopped

4 large plum tomatoes, chopped
4 cups fresh baby spinach
tsp. kosher salt
tsp. dried oregano
1 (8-ounce) package whole wheat
linguine
1/2 cup crumbled reduced fat feta
cheese
Instructions
1. Saut garlic in olive oil in a
large deep skillet over
medium-high heat 1 minute.
Add tomatoes and next 3
ingredients; cook 2 minutes
or until spinach wilts. Remove
from heat.
2. Cook pasta in a large Dutch
oven according to package
directions; drain. Add pasta
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to tomato mixture. Sprinkle with

cheese. Serve immediately.
Nutrition Facts
Servings: 4
Calories: 300
Total Fat: 10.2 g
Saturated Fat: 4 g
Cholesterol: 15 mg
Sodium: 308 mg
Sugars: 3 g
Protein: 11 g
Exchanges/Choices
2
1
2
2
carbohydrate
lean meat
vegetable
fat
Day 3: Dinner
Turkey Burgers with Roasted Pepper Mayo and Herbed Sweet
Potato Fries
Fry Ingredients
2 large sweet potatoes, unpeeled (about 5 ounces each)

1 Tbsp. olive oil
1 /4 tsp. kosher salt
1 tsp. dried rosemary
tsp. ground red pepper
Fry Instructions
1. Cut potatoes lengthwise in half; cut each half lengthwise in half. Cut
each piece into -inch thick strips. Place strips on a baking sheet. Drizzle
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with oil, tossing well to coat. Sprinkle with salt and remaining 3
ingredients; tossing to coat.
2. Bake at 450 for 15 minutes. Gently turn strips with a spatula to ensure
even browning. Bake 10 more minutes or until potatoes are browned
and tender.
Burger Ingredients
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cup finely chopped roasted red peppers

cup reduced-fat mayonnaise
11 /4 pounds lean ground turkey breast
tsp. salt
4 lettuce leaves
8 tomato slices
4 red onion slices
4 reduced-calorie whole wheat hamburger buns
Burger Instructions
3. Stir together minced peppers and mayonnaise. Set aside.
4. Combine turkey, salt and pepper; divide into 4 patties.
5. Cook patties in a nonstick skillet coated with cooking spray over
mediumhigh heat 5 minutes on each side or until done.
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6. Spread roasted pepper mixture over bottoms of buns. Top evenly with
turkey patties, lettuce, tomato, and onion; cover with tops of buns.
Serve with Herbed Sweet Potato Fries.
Nutrition Facts
Servings: 4
Calories: 310
Total Fat: 11 g
Cholesterol: 60 mg
Sodium: 806 mg
Dietary Fiber: 4 g
Sugars: 12 g
Protein: 26 g
Exchanges/Choices
2 carbohydrate
3 very lean meat
( continued from pg. 13)
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over medium-high heat 2

minutes
2. Add tomato and cook 2
minutes or until liquid is
absorbed.
3. Reduce heat to medium; add
egg substitute, salt and
pepper. Cook, stirring
occasionally, 2 minutes or until
egg is cooked.
4. Sprinkle with goat cheese. Let
stand until cheese softens,
about 1 minute.
Day 4: Breakfast
Nutrition Facts
Veggie and Goat Cheese
Scramble Ingredients
cup chopped red or green bell

pepper
cup chopped onion
2 tsp. olive oil
cup chopped tomato
1 cup egg substitute
tsp. kosher salt
cup crumbled herbed goat cheese
Instructions
1. Saut bell pepper and onion in
oil in a large non-stick skillet
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Servings: 2
Calories: 230
Total Fat: 15 g
Saturated Fat: 6 g
Cholesterol: 15 mg
Sodium: 6200 mg
Dietary Fiber: 3 g
Sugars: 3 g
Protein: 20 g
Exchanges/Choices
3 medium fat protein

1 vegetable
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2. Cook almonds in a dry skillet

over medium-high heat 5
minutes, or until lightly
browned, stirring often.
3. Stir together yogurt and next 4
ingredients. Add reserved
chicken and grapes, stirring
gently to coat. Place each of
mixed greens and chicken
salad into pita rounds.
Day 4: Lunch
Curried Chicken Salad Stuffed
Pitas
Ingredients
1 to 1 1/4-pound package boneless,

skinless chicken breast halves
cup slivered almonds

cup nonfat Greek yogurt
3 Tbsp. reduced-fat mayonnaise
1 tsp. curry powder
tsp. kosher salt
tsp. pepper
1 cup green or red seedless grapes,
halved
2 cups mixed greens
4 (4-inch) whole wheat pita rounds
Instructions
1. Bring 4 cups water to a boil in
a medium saucepan. Add
chicken; reduce heat to
medium and simmer 20
minutes or until done. Remove
chicken from pan; cool slightly.
Cut into bitesize pieces. Set
aside.
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Nutrition Facts
Servings: 4
Calories: 400
Calories from fat: 120
Total fat: 14 g
Saturated fat: 1.5 g
Cholesterol: 75 mg
Sodium: 620 mg
Total carbohydrate: 38 g
Dietary fiber: 4 g
Sugars: 7 g
Protein: 31 g
Exchanges/Choices
2 carbohydrate
2 lean protein
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Day 4: Dinner
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Jamaican Pork Tenderloin with Lemony Green Beans
Pork Ingredients
3 /4 pound pork tenderloin

cup orange juice, divided
2 tsp. Jamaican Jerk seasoning
1 /4 cup no sugar added grape jelly (such as Smuckers )
2 Tbsp. Creole mustard
Pork Instructions
1. Rub 2 Tbsp. orange juice over pork. Rub with seasoning. Place pork in an
aluminum foil-lined roasting pan.
2. Bake at 450 for 25 minutes or until a meat thermometer inserted into
thickest portion registers 155 degrees. Let pork stand 5 minutes before
slicing.
3. Whisk together jelly, mustard, and remaining 2 Tbsp. orange juice in a
small saucepan. Cook over low heat, whisking constantly until smooth
and thoroughly heated. Drizzle over pork slices.
Green Bean Ingredients
3
1
1
1
1
cups water
pound fresh green beans, trimmed
Tbsp. extra-virgin olive oil
tsp. grated lemon rind
Tbsp. fresh lemon juice
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tsp. kosher salt

Green Bean Instructions

4. Bring 3 cups water to a boil in a large saucepan over medium-high heat.
5. Add green beans, and cook 5 minutes or until crisp-tender.
6. Drain and return green beans to pan.
7. Stir in olive oil and remaining ingredients.
Nutrition Facts
Servings: 4
Calories: 250
Total fat: 9 g
Cholesterol: 80 mg
Sodium: 536 mg
Dietary fiber: 3 g
Sugars: 10 g
Protein: 28 g
Exchanges/Choices
3 very lean meat

2 vegetable
1 /2 carbohydrate
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Day 5: Breakfast
Oat, Fruit, and Walnut Granola
Ingredients
2 cups rolled oats

1 cup chopped walnuts
cup dried blueberries
cup chopped dried apricot
cup dried cherries
cup honey
1/3 cup butter, melted
1 tsp. vanilla extract
Instructions
1. Stir together oats and next 4
ingredients in a large bowl.
2. Stir together honey, butter,
and vanilla extract. Drizzle
over oat mixture, stirring to
coat. Spoon oats mixture into
an aluminum foil-lined baking
sheet coated with cooking
spray, spreading mixture
evenly.
3. Bake at 350 for 20 to 25
minutes, stirring after 15
minutes for even browning. Let
stand 5 minutes.
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Nutrition Facts
Servings: 12
Calories: 317
Total fat: 12.9 g
Cholesterol: 15 mg
Sodium: 42 mg
Dietary fiber: 5.6 g
Sugars: 18 g
Protein: 6.2 g
Exchanges/Choices
3 carbohydrate
2 fat
2
0
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juice and next 3

ingredients. Drizzle over
quinoa mixture, tossing
to coat.
Day 5: Lunch
Quinoa Tabbouleh Salad
Ingredients
Nutrition Facts
2 cups water
1 cup dry quinoa
4 plum tomatoes finely chopped
2 cups chopped fresh parsley
small purple onion, finely chopped
1 cucumber, peeled, seeded and
finely
chopped
cup chopped fresh mint (optional)
cup lemon juice
tsp. kosher salt
Instructions
1. Bring 2 cups water to a boil in
a saucepan. Add quinoa.
Cover, reduce heat and
simmer 15 minutes or until
liquid is absorbed. Remove
from heat; uncover. Fluff with
a fork.
2. Place quinoa, tomatoes and
next 4 ingredients in a large
bowl. Whisk together lemon
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Servings: 4
Calories: 240
Total fat: 10 g
Cholesterol: 0 mg
Sodium: 300 mg
Dietary fiber: 4 g
Sugars: 3 g
Protein: 7 g
Exchanges/Choices
2 carbohydrate
1 vegetable
1 fat
2
1
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Day 5: Dinner
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Italian Beef and Rice Stuffed Peppers
Ingredients
4 medium-size red bell peppers

Cooking spray
3 /4 pound extra-lean ground beef
1 cup chopped onion
1 /2 cup chopped Italian (flat leaf) parsley
1 tsp. smoked paprika
1 /4 tsp. kosher salt
1 /4 tsp. garlic powder
1 /2 (8.8-ounce) package microwaveable whole grain brown rice (such as Uncle Bens
)
2 cups bottled pasta sauce, divided
1 /2 cup grated Asiago or Pecorino Romano cheese
1 /2 cup dry red wine
Instructions
1. Cut tops off bell peppers; reserve tops. Discard seeds and membranes.
Place peppers, cut sides down, in a baking dish; cover with plastic wrap.
Microwave at high 2 minutes or until peppers are crisp-tender. Cool.
2. Heat a large nonstick skillet over medium-high heat coated with cooking
spray. Add beef and next 5 ingredients; cook 5 minutes or until beef is
lightly browned, stirring to crumble. Remove from heat. Stir in rice, 1/2
cup pasta sauce, and cheese.
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3. Place remaining 1 1/2 cups pasta sauce and wine in a small saucepan;
bring to a boil. Spoon about 3/4 to 1 cup beef mixture into each pepper.
Place peppers, facing up, in a 2-quart baking dish coated with cooking
spray; Pour wine mixture over peppers. Cover with foil.
4. Bake at 450 for 20 minutes. Uncover, and bake 5 more minutes or until
lightly browned. Serve peppers with sauce. Garnish with pepper tops.
Nutrition Facts
Servings: 4
Calories: 316
Total fat: 8 g
Cholesterol: 58 mg
Sodium: 698 mg
Sugars: 14 g
Protein: 25 g
Exchanges/Choices
2
1
1
5
1
very lean meat

lean meat
carbohydrate
vegetable
fat
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3. Place paper or foil liners in a 6cup muffin tin. Spoon batter

evenly into muffin cups.
4. Bake at 375 for 22 minutes or
until muffins are lightly
browned and a toothpick
inserted in center comes out
clean.
Day 6: Breakfast
Banana-Carrot and Pecan
Muffins
Ingredients
1 cup whole wheat flour

1 tsp.
baking powder
1 tsp. ground cinnamon
tsp. baking soda
tsp. kosher salt
cup canola oil
1 /3 cup brown sugar
1 large egg
1 /3 cup vanilla sugar-free yogurt
cup shredded carrot
cup mashed banana
1 tsp. vanilla extract
cup chopped pecans
Instructions
1. Combine first 5 ingredients in a
large bowl.
2. Whisk together oil, sugar and
egg in a medium bowl. Add
yogurt and next 3 ingredients.
Stir oil mixture into flour
mixture in large bowl. Stir in
pecans.
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Nutrition Facts
Servings: 6
Calories: 270
Total fat: 14 g
Cholesterol: 30 mg
Sodium: 360 mg
Dietary fiber: 3 g
Sugars: 17 g
Protein: 5 g
Exchanges/Choices
2 carbohydrate
3 fat
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1. Place first seven ingredients in

the bowl of a food processor.
Process until combined.
2. Add olive oil and cup water;
process until smooth, adding
more water to ensure a
smooth, thick consistency,
stopping once to scrape down
sides.
Nutrition Facts
Day 6: Lunch
Lemony Hummus
Ingredients
1 (15-ounce) can chickpeas, drained

cup fresh lemon juice
1 1/2 Tbsp. tahini
1 large garlic clove, coarsely chopped
tsp. kosher salt
tsp. ground cumin
1 /4 to 1/3 cup water
Instructions
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Calories: 190
Total fat: 8 g
Saturated fat: 1 g
Cholesterol: 0 mg
Sodium: 622 mg
Dietary fiber: 5 g
Sugars: 0 g
Protein: 6 g
Exchanges/Choices
2 carbohydrate
1 1/2 fat
Day 6: Dinner
Mexican Chicken Tortilla Soup
Ingredients
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1 small sweet onion, chopped

2 tsp. extra-virgin olive oil
4 cups fat-free, low sodium chicken
broth
2 cups chopped cooked chicken
breast ( about 1 large chicken
breast )
1 cup frozen corn kernels
cup chunky hot (spicy) salsa
2 Tbsp. fresh lime juice (about 1
large
lime)
tsp. ground cumin
tsp. kosher salt
9 unsalted tortilla chips
cup chopped fresh cilantro
Lime wedges (optional)
Instructions
1. Saut onion in oil in a large
saucepan over medium-high
heat 2 minutes or until
tender.
2. Add broth and next seven
ingredients. Reduce heat to
medium, and cook,
uncovered, 10 minutes or
until thoroughly heated.
3. Break tortilla chips into
soup.
4. Sprinkle each serving with
cilantro and if desired, serve
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with lime wedges, if desired.
Nutrition Facts
Servings: 3
Calories: 156
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 23 mg
Sodium: 350 mg
Dietary fiber: 3 g
Sugars: 6 g
Protein: 13 g
Exchanges/Choices
1 carbohydrate
1 very lean meat
1 fat
Day 7: Breakfast
Tomato and Basil Frittata
Ingredients
cup chopped onion

1 garlic clove, minced
2 plum tomatoes, chopped
cup fresh basil leaves, thinly sliced
8 large egg whites
tsp. kosher salt
2
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tsp. pepper
cup finely shredded reduced-fat
Italian cheese blend
Instructions
1. Saut onions in hot oil in a
large non-stick, oven-safe
skillet coated with cooking
spray 2 minutes or until
tender. Add garlic; saut 1
minute. Add tomato and cook
1 minute or until liquid is
absorbed; sprinkle evenly with
basil.
2. Whisk together eggs, salt and
pepper. Pour over onion
mixture in skillet. Sprinkle
evenly with cheese.
3. Place in oven and broil on
High, 6 inches from heat, 5
minutes or until eggs are firm
and cheese is melted and
lightly browned.
Nutrition Facts
Servings: 2
Calories: 260
Total fat: 14 g
Saturated fat: 6 g
Cholesterol: 6 mg
Sodium: 860 mg
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Sugars: 2 g
Protein: 28 g
Exchanges/Choices
1 lean meat
2 vegetable
3 fat
Day 7: Lunch
Butternut Squash Soup
Ingredients
1 large sweet onion, chopped

2 carrots, peeled and chopped
2 celery ribs, chopped
2 garlic cloves, minced
1 Tbsp. chopped fresh ginger or 1
tsp.
ground ginger
1 butternut squash, peeled and
cubed
1 (32-oune) container fat-free, low
sodium chicken or vegetable
broth
1 cup whole milk
tsp. kosher salt
tsp. ground nutmeg
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Instructions
1. Saut onion, carrots, and
celery in hot oil in a large
Dutch oven over medium-high
tender. Add garlic and ginger
and saut 1 minute. Add
squash and chicken broth;
bring to a boil. Reduce heat,
and simmer 30 minutes or until
squash is tender.
2. Process squash mixture in a
blender or food processor, in
batches, until smooth. Return
squash mixture to Dutch oven.
Stir in milk and remaining
ingredients. Cook over medium
thoroughly heated.
Nutrition Facts
Servings: 6
Calories: 212
Total fat: 5 g
Cholesterol: 10 mg
Sodium: 426 mg
Sugars: 13 g
Protein: 8.3 g
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Exchanges/Choices
1 medium fat meat

1 carbohydrate
2 vegetable
Day 7: Dinner
Grilled Shrimp with Lime
Cream Shrimp
Ingredients
1 pound unpeeled large fresh shrimp

cup fresh lime juice (about 2 large
limes)
2 garlic cloves, minced
tsp. kosher salt
tsp. ground cayenne pepper
Shrimp Instructions
1. Peel shrimp, leaving tails on, if
desired. Place in a shallow
dish.
2. Stir together lime juice and
next four ingredients. Pour
over shrimp; tossing to coat
thoroughly. Thread shrimp
onto wooden skewers.
2
8
FIT
3. Grill shrimp over medium-high

heat 1 minute on each side or
just until shrimp turn pink.
Serve with Lime Cream.
Exchanges/Choices
3 very lean meat

2 fat
Lime Cream
Ingredients
1/2 cup Greek yogurt

1 tsp. grated lime rind
1 Tbsp. fresh lime juice
tsp. salt
1 /8 tsp. ground red pepper
Lime Cream
Instructions
1. Stir together all ingredients.
Serve with grilled shrimp.
Nutrition Facts
Servings: 2
Calories: 254
Total fat: 10.8 g
Cholesterol: 252 mg
Sodium: 677 mg
Dietary fiber: <1 g
Sugars: 3 g
Protein: 33 g
HealthwaysFIT.co m
2
9
FIT
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Meal Plan for

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Your 7-day meal plan

Cream Cheese-Stuffed French Toast

White Bean and Salmon Salad

Dinner Cuban-Marinated Sirloin Kabobs with Grilled Asparagus

Dinner Blackened Tilapia with Orange-Avocado Salad

Dinner Jamaican Pork Tenderloin with Lemony Green Beans

Quinoa Tabbouleh Salad

Dinner Italian Beef and Rice Stuffed Peppers

Banana-Carrot and Pecan Muffins

Butternut Squash Soup

Dinner Mexican Chicken Tortilla Soup

Tomato and Basil Frittata

Dinner Grilled Shrimp with Lime Cream

(8-ounce) 1/3-less-fat cream cheese,

1/4 tsp. ground cinnamon

slices into egg mixture, coating

2 Tbsp. fresh lemon juice

1 pound top sirloin

2. Stir together onion and next 5

3 lean meat 1 fat

1 1/2 cups fat-free milk

2. Cook 20 minutes or until oats

1 cup whole berry cranberry sauce

wrap and chill until ready to

2 Tbsp. fresh lime juice

4. Cook fish in a non-stick skillet

cup fresh or frozen blueberries

2 garlic cloves, chopped

to tomato mixture. Sprinkle with

2 large sweet potatoes, unpeeled (about 5 ounces each)

cup finely chopped roasted red peppers

over medium-high heat 2

Veggie and Goat Cheese

cup chopped red or green bell

3 medium fat protein

2. Cook almonds in a dry skillet

1 to 1 1/4-pound package boneless,

cup slivered almonds

3 /4 pound pork tenderloin

Green Bean Ingredients

tsp. kosher salt

Green Bean Instructions

3 very lean meat

( continued from pg. 17)

2 cups rolled oats

juice and next 3

4 medium-size red bell peppers

very lean meat

( continued from pg. 21)

3. Place paper or foil liners in a 6cup muffin tin. Spoon batter

1 cup whole wheat flour

1. Place first seven ingredients in

1 (15-ounce) can chickpeas, drained

1 small sweet onion, chopped

with lime wedges, if desired.

cup chopped onion

1 large sweet onion, chopped

1 medium fat meat

1 pound unpeeled large fresh shrimp

3. Grill shrimp over medium-high