Mission Delivery: Meal Planning and Fitness Edition
You Are in Charge!
Healthy Living=Healthy Choices
Week 6: Meal Plan for One Day
Featured Cookbook: Lickety-Split Diabetic Meals by Zonya Foco, RD, CHFI, CSP
A diabetes cookbook, easy meal planner, and self-care guide all in one! This book is complete with time-saving tips, and everything from 1-minute meals to slow-cooker recipes.
Breakfast-Strawberry Banana Smoothie and Toast
1 smoothie made in the blender using:
1/2 cup light original or vanilla soymilk
1/4 cup light vanilla or lemon yogurt
2/3 cup unsweetened frozen strawberries
1/2 ripe banana
1 tablespoon ground flaxseed
1 slice 100% whole wheat bread topped with:
1 tablespoon unsalted almond butter
10” lavash flat bread or flour tortilla
¼ cup ready-made hummus
¼ cup ready-made tabouli
10 romaine lettuce leaves, whole or chopped
1 cup alfalfa or bean sprouts
2 large tomatoes, chopped
10 red-tipped lettuce leaves or purple kale (optional)
- Lay out lavash flat bread or flour tortilla on a flat surface.
- Pile hummus and tabouli in a long row, side by side on lavash or tortilla.
- Add romaine lettuce generously.
- Add sprouts and tomatoes as desired.
- Get ready to roll! Starting from the edge of a long side, roll it up. Cut in half.
Afternoon Snack-Tzatziki and Vegetables
2 cups plain non-fat yogurt
½ cucumber, peeled, seeded, and chopped
2 large cloves of garlic, minced
½ teaspoon of dill weed (can use 1 teaspoon of chopped fresh dill instead)
¼ teaspoon salt
2 teaspoons lemon juice
1 teaspoon olive oil
6 cups of fresh vegetables (choose a variety: fresh green beans (slightly steamed), green, red, or yellow peppers, carrots, celery, zucchini, yellow squash, tomatoes, cucumbers, radishes, broccoli, and cauliflower. )
- 12-24 hours before serving, line a strainer with a paper coffee filter or cheesecake cloth. Place over a bowl. Spoon yogurt into coffee filter, cover, and refrigerate for 12-14 hours.
- Yogurt will now be thick. Discard the collected liquid beneath or use it in soups or breads. Remove yogurt from the filter and place in a small bowl.
- Mix cucumber, garlic, dill weed, salt, lemon juice, and olive oil into yogurt. Refrigerate for one hour before serving.
- Serve with a variety of vegetables like: fresh green beans (lightly steamed), green, red, or yellow bell peppers, carrots, celery, zucchini, yellow squash, tomatoes, cucumbers, radishes, broccoli, and cauliflower.
Dinner- Cranberry Pork Roast over Noodles
2 pound pork tenderloin, frozen (on long roast or cut into 8 thick slices)
1 can (16 ounces) jellied cranberry sauce
½ cup orange juice
1 tsp dry mustard
¼ ground cloves
1 bag (8 ounce) whole wheat egg noodles, dry
1 head broccoli (2 or 3 stalks) cut into florets
1 bag (one pound) baby carrots
1 tablespoons water
2 tablespoons cornstarch
2 tablespoons water
- 8 hours before serving, place pork tenderloin in slow cooker
- In a medium bowl, mix together cranberry sauce, orange juice, dry mustard, and ground cloves (mashing cranberry sauce).
- Pour over roast and cook on LOW for 8 hours, or on HIGH for 4 hours.
- 20 minutes before serving, put a large pot of water on to boil.
- Add noodles to boiling water, set timer for 10 minutes or according to package directions.
- Place broccoli, baby carrots, and 1 tablespoon of water in microwave-safe dish, cover, and cook on HIGH for 7 minutes.
- Drain 2 cups of juice from roast. Skim off any fat (if there is any, pork tenderloin is so lean). Add water if necessary, to make 2 cups. Pour into small saucepan and bring to a boil over medium heat.
- In a small cup, mix together cornstarch and 2 tablespoons of water and pour into boiling juice while whisking. Cook 1 minute until thick and bubbly.
- Drain noodles and serve sauce over the sliced pork and noodles, with vegetables on the side.
Evening Snack- Peaches and Cottage Cheese
1/2 cup low-fat (2%) cottage cheese
1/2 cup no-sugar added diced peaches
Grocery List for the one day meal plan
□ Banana – 1
□ Romaine lettuce – 1 lettuce head
□ Alfalfa or bean sprouts – 1 cup
□ Tomatoes – 2 large
□ Purple kale (optional) – 1 bunch
□ Red grapes – 1 bag
□ Green, red, or yellow bell pepper – 1
□ Cucumber – 1
□ Garlic – 1 head
□ Fresh dill weed (can use dried dill instead if desired) – 1 bunch
□ Broccoli – 1 head
□ Baby carrots – 1 1-pound bag
Meat, Poultry, Fish
□ Frozen pork tenderloin – 2 pounds
Dairy and Eggs
□ Light soymilk (original or vanilla) – 1 pint
□ Light vanilla or lemon yogurt – 4 ounces
□ Plain non-fat yogurt – 16 ounces (2 cups)
□ Reduced-fat cheddar cheese – 1 block
□ Low-fat (2%) cottage cheese – 1 small container (at least ½ cup)
□ 100% whole wheat bread – 1 loaf
□ 10” lavash flat bread or flour tortilla – 1
□ Whole wheat egg noodles (dry) – 1 8-ounce bag
□ Jellied cranberry sauce – 1 16-ounce can
□ No-sugar added diced peaches – 1 can
Condiments, Seasonings, Baking Needs
□ Unsalted almond butter -1 jar
□ Ready-made hummus – 1 small containter
□ Ready-made tabouli – 1 small container
□ Orange juice – 4 fluid ounces
□ Lemon juice
□ Olive oil
□ Dry mustard
□ Ground cloves
□ Unsweetened frozen strawberries – 1 bag
□ Ground flaxseed – 1 (you can add this to a lot of things: smoothies, baked products like muffins or pancakes, cereal, salads, etc)
□ unsalted mixed nuts – 1 container
We hope your enjoy each recipe. For more information about the recipes please visit us at www.diabetes.org/myfoodadvisor. See you next week!
-Your Mission Delivery Team