Family Friendly Diabetes Meal Plan for Fall

Just because you have a condition that requires a certain eating pattern—like diabetes—doesn’t mean you have to eat differently from your family. This sample diabetes meal plan proves it, with 7 days of diabetes-friendly meals that the whole family will love following.See More Diabetes-Friendly Meal PlansTo make a plan that works for the whole family, we included simple yet delicious recipes that use familiar ingredients and easy techniques, so they can be made even on the busiest of week nights. This healthy plan coupled with family exercise—like walking, bike riding or simply playing in the backyard—can make a big difference in reaching your health goals. As the weather cools, kids head back to school and we settle into our routine, fall is the perfect time to focus on healthy eating and family meals.How We Made This Healthy, Family-Friendly Diabetes Meal PlanThe nice part about a diabetes-friendly diet and a plain old regular diet is that they look pretty much the same. In this plan, you’ll see balanced ingredients, like hearty whole grains, lean proteins, healthy fats, fruits and veggies (fresh or frozen), herbs and spices (to add flavor without the need for too much salt) and plenty of fiber—at least 30 grams a day—to help manage blood sugar levels, keep you feeling satisfied for longer after a meal, boost gut healthand the many other benefits of fiber. Plus, we did the carb counting for you and kept each meal between 45 to 60 grams of carbs to help keep blood sugars balanced.What you’ll see less of in this plan are foods high in saturated fats, refined carbs, sodium and added sugar—all of which can have a negative impact on diabetes and health in general if you eat too much. This doesn’t mean you can’t eat some of these foods! Just try to enjoy them in moderation and opt for go for the healthy options more often.Here’s what to eat more of for a healthy diabetes diet—and general healthy diet!EggsLean meat like chicken, ground turkey and lean-cuts of beefBeans and lentilsSeafood, especially things high in healthy omega-3 fats, like salmonDairy items like milk, yogurt and cheeseNuts and seeds, including nut-butters like peanut butter or almond butterVegetables, especially fresh or frozen varieties without added saltWhole grains like wheat bread, brown rice, quinoa and whole-wheat pastaFruit, especially fresh or frozen fruit without added sugarWater, seltzer or other unsweetened drinksHerbs and spices for flavorHow to Meal-Prep Your Week of Meals:PrepareChicken Caprese Pasta Salad Bowlsto have for lunch on Days 2 through 5.Whip upHoney-Mustard Vinaigretteto have throughout the week.CookEasy Loaded Baked Omelet Muffinsto have for breakfast throughout the week.Day 1Family-Friendly Cooking Tip:If you feel like you’re spending too muchmoneyat the grocery store, a few simple strategies can make a difference. Try planning your meals for the week ahead, which saves money because we are only buying what we need and reduces food waste. Always shop with a list and avoid going to the store hungry. Check out the grocery list we have for this healthy meal plan here.Breakfast (439 calories, 58 g carbohydrates)1 whole-wheat English muffin2 Tbsp. natural peanut butter1 medium appleA.M. Snack (200 calories, 14 g carbohydrates)1 cup plain nonfat plain Greek yogurt1/4 cup raspberries1 Tbsp. chopped almondsLunch (493 calories, 57 g carbohydrates)1 servingVeggie & Hummus Sandwich1 large pearP.M. Snack (187 calories, 23 g carbohydrates)2 medium carrots, sliced1/3 cup hummus or ranch dipDinner (578 calories, 58 g carbohydrates)1 servingSlow-Cooker Vegan Chili2 cups mixed greens topped with 1/2 an avocado and 1 servingHoney-Mustard VinaigretteEvening Snack (183 calories, 12 g carbohydrates)2 Tbsp. dry-roasted unsalted almonds1 Tbsp. dark-chocolate chipsDaily Totals:2,014 calories, 79 g protein, 231 g carbohydrates, 67 g fiber, 96 g fat, 16 g saturated fat, 1,772 mg sodiumMeal-Prep Tip:Prep ingredients for theSlow-Cooker Vegan Chiliso you can put everything in the slow-cooker tomorrow morning so it’s ready in time for dinner.Day 2Family-Friendly Cooking Tip:Pizza is a family favorite, but many of the take-out or frozen pizza options tend to be greasy and high in saturated fat. For dinner tonight, we opt for a healthy homemade option with a whole-wheat crust that the whole family will love. See more of our healthy pizza recipeshere.Breakfast (397 calories, 44 g carbohydrates)1 servingEasy Loaded Baked Omelet Muffins1 whole-wheat English muffin2 Tsp. strawberry jam1 clementineA.M. Snack (305 calories, 31 g carbohydrates)1 medium apple2 Tbsp. natural peanut butterLunch (514 calories, 49 g carbohydrates)1 servingChicken Caprese Pasta Salad BowlsP.M. Snack (127 calories, 12 g carbohydrates)1 clementine12 dry-roasted unsalted almondsDinner (563 calories, 49 g carbohydrates)1 servingChicken Parmesan Pizza1 servingTraditional Greek SaladEvening Snack (100 calories, 6 g carbohydrates)3/4 cup nonfat plain Greek yogurtDaily Totals: 2,005 calories, 118 g protein, 192 g carbohydrates, 28 g fiber, 89 g fat, 23 g saturated fat, 2,284 mg sodiumDay 3Family-Friendly Shopping Tip:Breakfast tends to be the trickiest meal of the day for busy families. We lovemuffin-tin omeletsfor a quick, healthy and high-protein breakfast. Plus, they are freezer-friendly.Breakfast (397 calories, 44 g carbohydrates)1 servingEasy Loaded Baked Omelet Muffins1 whole-wheat English muffin2 Tsp. strawberry jam1 clementineA.M. Snack (95 calories, 25 g carbohydrates)1 medium appleLunch (514 calories, 49 g carbohydrates)1 servingChicken Caprese Pasta Salad BowlsP.M. Snack (131 calories, 35 g carbohydrates)1 large pearDinner (624 calories, 51 g carbohydrates)1 servingScallion-Ginger Beef & Broccoli2 cups mixed greens1/4 of an avocado1 servingHoney-Mustard VinaigretteEvening Snack (228 calories, 10 g carbohydrates)1 cup nonfat plain Greek yogurt2 Tbsp. dried chopped walnutsDaily Totals:1,990 calories, 117 g protein, 215 g carbohydrates, 37 g fiber, 79 g fat, 19 g saturated fat, 1,934 mg sodiumDay 4Family-Friendly Cooking Tip:Bringing lunch from home helps save money and tends to be healthier than most takeout options. See all of ourhealthy meal-prep lunches, including ideas forkid’s school lunch.Breakfast (439 calories, 58 g carbohydrates)1 whole-wheat English muffin2 Tbsp. natural peanut butter1 medium appleA.M. Snack (154 calories, 13 g carbohydrates)1 cup nonfat plain Greek yogurt1/4 cup blueberriesLunch (514 calories, 49 g carbohydrates)1 servingChicken Caprese Pasta Salad BowlsP.M. Snack (62 calories, 15 g carbohydrates)1 medium orangeDinner (607 calories, 48 g carbohydrates)1 servingAmerican Goulash1 servingTraditional Greek SaladEvening Snack (206 calories, 7 g carbohydrates)1/4 cup dry-roasted unsalted almondsDaily Totals:1,982 calories, 116 g protein, 191 g carbohydrates, 34 g fiber, 88 g fat, 19 g saturated fat, 1,877 mg sodiumDay 5Family-Friendly Cooking Tip:To prevent low blood sugars overnight, especially if you’re on insulin, it’s recommended that people with diabetes have a snack at night that includes protein and carbohydrates. Examples include nuts and fruit, a few crackers with cheese or peanut butter or an apple with peanut butter.Breakfast (402 calories, 41 g carbohydrates)1 servingChocolate-Peanut Butter Protein ShakeA.M. Snack (154 calories, 13 g carbohydrates)1 cup nonfat plain Greek yogurt1/4 cup blueberriesLunch (514 calories, 49 g carbohydrates)1 servingChicken Caprese Pasta Salad BowlsP.M. Snack (116 calories, 31 g carbohydrates)1 large appleDinner (581 calories, 60 g carbohydrates)1 servingChicken & Broccoli Casserole1/2 cup cooked brown rice2 cups mixed greens1 servingHoney-Mustard VinaigretteEvening Snack (241 calories, 16 g carbohydrates)1/4 cup dry-roasted unsalted almonds1 clementineDaily Totals:2,008 calories, 123 g protein, 211 g carbohydrates, 34 g fiber, 78 g fat, 18 g saturated fat, 1,000 mg sodiumMeal-Prep Tip:Reserve 2 servings ofChicken & Broccoli Casseroleand 1 cup cooked brown rice from dinner tonight to have for lunch on Days 6 & 7.Day 6Family-Friendly Diabetes Tip:If you have diabetes, theMediterranean dietcan help lower your blood sugars and improve heart health. Check out ourMediterranean diet plansand all of ourdiabetes-friendly Mediterranean diet dinner recipesfor more ideas.Breakfast (402 calories, 41 g carbohydrates)1 servingChocolate-Peanut Butter Protein ShakeA.M. Snack (101 calories, 27 g carbohydrates)1 medium pearLunch (477 calories, 57 g carbohydrates1 servingChicken & Broccoli Casserole1/2 cup cooked brown riceP.M. Snack (139 calories, 5 g carbohydrates)18 dry-roasted unsalted almondsDinner (593 calories, 54 g carbohydrates)1 servingEasy Italian Wedding Soup1 small whole-wheat dinner roll2 cups mixed greens1 servingHoney-Mustard VinaigretteEvening Snack (305 calories, 31 g carbohydrates)1 medium apple2 Tbsp. natural peanut butterDaily Totals:2,017 calories, 97 g protein, 215 g carbohydrates, 36 g fiber, 89 g fat, 19 g saturated fat, 1,599 mg sodiumDay 7Alison Miksch Photography / Kindsey Lower Prop Styling / Rishon Hanners Food Styling.Family-Friendly Cooking Tip:As most kids are going back to school and we begin to settle into a routine, it’s the perfect time to get on track with our health and cook more meals at home. Whether you have apicky eateror are just trying to findfamily-friendly recipes, we are here to help.Breakfast (439 calories, 58 g carbohydrates)1 whole-wheat English muffin2 Tbsp. natural peanut butter1 medium appleA.M. Snack (206 calories, 7 g carbohydrates)1/4 cup dry-roasted unsalted almondsLunch (477 calories, 57 g carbohydrates1 servingChicken & Broccoli Casserole1/2 cup cooked brown riceP.M. Snack (131 calories, 35 g carbohydrates)1 large pearDinner (602 calories, 55 g carbohydrates)1 servingVegetarian Enchilada Casserole1 servingChopped Guacamole SaladEvening Snack (154 calories, 13 g carbohydrates)1 cup nonfat plain Greek yogurt1/4 cup blueberriesDaily Totals:2,009 calories, 89 g protein, 226 g carbohydrates, 44 g fiber, 90 g fat, 19 g saturated fat, 1,503 mg sodiumWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Just because you have a condition that requires a certain eating pattern—like diabetes—doesn’t mean you have to eat differently from your family. This sample diabetes meal plan proves it, with 7 days of diabetes-friendly meals that the whole family will love following.See More Diabetes-Friendly Meal PlansTo make a plan that works for the whole family, we included simple yet delicious recipes that use familiar ingredients and easy techniques, so they can be made even on the busiest of week nights. This healthy plan coupled with family exercise—like walking, bike riding or simply playing in the backyard—can make a big difference in reaching your health goals. As the weather cools, kids head back to school and we settle into our routine, fall is the perfect time to focus on healthy eating and family meals.How We Made This Healthy, Family-Friendly Diabetes Meal PlanThe nice part about a diabetes-friendly diet and a plain old regular diet is that they look pretty much the same. In this plan, you’ll see balanced ingredients, like hearty whole grains, lean proteins, healthy fats, fruits and veggies (fresh or frozen), herbs and spices (to add flavor without the need for too much salt) and plenty of fiber—at least 30 grams a day—to help manage blood sugar levels, keep you feeling satisfied for longer after a meal, boost gut healthand the many other benefits of fiber. Plus, we did the carb counting for you and kept each meal between 45 to 60 grams of carbs to help keep blood sugars balanced.What you’ll see less of in this plan are foods high in saturated fats, refined carbs, sodium and added sugar—all of which can have a negative impact on diabetes and health in general if you eat too much. This doesn’t mean you can’t eat some of these foods! Just try to enjoy them in moderation and opt for go for the healthy options more often.Here’s what to eat more of for a healthy diabetes diet—and general healthy diet!EggsLean meat like chicken, ground turkey and lean-cuts of beefBeans and lentilsSeafood, especially things high in healthy omega-3 fats, like salmonDairy items like milk, yogurt and cheeseNuts and seeds, including nut-butters like peanut butter or almond butterVegetables, especially fresh or frozen varieties without added saltWhole grains like wheat bread, brown rice, quinoa and whole-wheat pastaFruit, especially fresh or frozen fruit without added sugarWater, seltzer or other unsweetened drinksHerbs and spices for flavorHow to Meal-Prep Your Week of Meals:PrepareChicken Caprese Pasta Salad Bowlsto have for lunch on Days 2 through 5.Whip upHoney-Mustard Vinaigretteto have throughout the week.CookEasy Loaded Baked Omelet Muffinsto have for breakfast throughout the week.Day 1Family-Friendly Cooking Tip:If you feel like you’re spending too muchmoneyat the grocery store, a few simple strategies can make a difference. Try planning your meals for the week ahead, which saves money because we are only buying what we need and reduces food waste. Always shop with a list and avoid going to the store hungry. Check out the grocery list we have for this healthy meal plan here.Breakfast (439 calories, 58 g carbohydrates)1 whole-wheat English muffin2 Tbsp. natural peanut butter1 medium appleA.M. Snack (200 calories, 14 g carbohydrates)1 cup plain nonfat plain Greek yogurt1/4 cup raspberries1 Tbsp. chopped almondsLunch (493 calories, 57 g carbohydrates)1 servingVeggie & Hummus Sandwich1 large pearP.M. Snack (187 calories, 23 g carbohydrates)2 medium carrots, sliced1/3 cup hummus or ranch dipDinner (578 calories, 58 g carbohydrates)1 servingSlow-Cooker Vegan Chili2 cups mixed greens topped with 1/2 an avocado and 1 servingHoney-Mustard VinaigretteEvening Snack (183 calories, 12 g carbohydrates)2 Tbsp. dry-roasted unsalted almonds1 Tbsp. dark-chocolate chipsDaily Totals:2,014 calories, 79 g protein, 231 g carbohydrates, 67 g fiber, 96 g fat, 16 g saturated fat, 1,772 mg sodiumMeal-Prep Tip:Prep ingredients for theSlow-Cooker Vegan Chiliso you can put everything in the slow-cooker tomorrow morning so it’s ready in time for dinner.Day 2Family-Friendly Cooking Tip:Pizza is a family favorite, but many of the take-out or frozen pizza options tend to be greasy and high in saturated fat. For dinner tonight, we opt for a healthy homemade option with a whole-wheat crust that the whole family will love. See more of our healthy pizza recipeshere.Breakfast (397 calories, 44 g carbohydrates)1 servingEasy Loaded Baked Omelet Muffins1 whole-wheat English muffin2 Tsp. strawberry jam1 clementineA.M. Snack (305 calories, 31 g carbohydrates)1 medium apple2 Tbsp. natural peanut butterLunch (514 calories, 49 g carbohydrates)1 servingChicken Caprese Pasta Salad BowlsP.M. Snack (127 calories, 12 g carbohydrates)1 clementine12 dry-roasted unsalted almondsDinner (563 calories, 49 g carbohydrates)1 servingChicken Parmesan Pizza1 servingTraditional Greek SaladEvening Snack (100 calories, 6 g carbohydrates)3/4 cup nonfat plain Greek yogurtDaily Totals: 2,005 calories, 118 g protein, 192 g carbohydrates, 28 g fiber, 89 g fat, 23 g saturated fat, 2,284 mg sodiumDay 3Family-Friendly Shopping Tip:Breakfast tends to be the trickiest meal of the day for busy families. We lovemuffin-tin omeletsfor a quick, healthy and high-protein breakfast. Plus, they are freezer-friendly.Breakfast (397 calories, 44 g carbohydrates)1 servingEasy Loaded Baked Omelet Muffins1 whole-wheat English muffin2 Tsp. strawberry jam1 clementineA.M. Snack (95 calories, 25 g carbohydrates)1 medium appleLunch (514 calories, 49 g carbohydrates)1 servingChicken Caprese Pasta Salad BowlsP.M. Snack (131 calories, 35 g carbohydrates)1 large pearDinner (624 calories, 51 g carbohydrates)1 servingScallion-Ginger Beef & Broccoli2 cups mixed greens1/4 of an avocado1 servingHoney-Mustard VinaigretteEvening Snack (228 calories, 10 g carbohydrates)1 cup nonfat plain Greek yogurt2 Tbsp. dried chopped walnutsDaily Totals:1,990 calories, 117 g protein, 215 g carbohydrates, 37 g fiber, 79 g fat, 19 g saturated fat, 1,934 mg sodiumDay 4Family-Friendly Cooking Tip:Bringing lunch from home helps save money and tends to be healthier than most takeout options. See all of ourhealthy meal-prep lunches, including ideas forkid’s school lunch.Breakfast (439 calories, 58 g carbohydrates)1 whole-wheat English muffin2 Tbsp. natural peanut butter1 medium appleA.M. Snack (154 calories, 13 g carbohydrates)1 cup nonfat plain Greek yogurt1/4 cup blueberriesLunch (514 calories, 49 g carbohydrates)1 servingChicken Caprese Pasta Salad BowlsP.M. Snack (62 calories, 15 g carbohydrates)1 medium orangeDinner (607 calories, 48 g carbohydrates)1 servingAmerican Goulash1 servingTraditional Greek SaladEvening Snack (206 calories, 7 g carbohydrates)1/4 cup dry-roasted unsalted almondsDaily Totals:1,982 calories, 116 g protein, 191 g carbohydrates, 34 g fiber, 88 g fat, 19 g saturated fat, 1,877 mg sodiumDay 5Family-Friendly Cooking Tip:To prevent low blood sugars overnight, especially if you’re on insulin, it’s recommended that people with diabetes have a snack at night that includes protein and carbohydrates. Examples include nuts and fruit, a few crackers with cheese or peanut butter or an apple with peanut butter.Breakfast (402 calories, 41 g carbohydrates)1 servingChocolate-Peanut Butter Protein ShakeA.M. Snack (154 calories, 13 g carbohydrates)1 cup nonfat plain Greek yogurt1/4 cup blueberriesLunch (514 calories, 49 g carbohydrates)1 servingChicken Caprese Pasta Salad BowlsP.M. Snack (116 calories, 31 g carbohydrates)1 large appleDinner (581 calories, 60 g carbohydrates)1 servingChicken & Broccoli Casserole1/2 cup cooked brown rice2 cups mixed greens1 servingHoney-Mustard VinaigretteEvening Snack (241 calories, 16 g carbohydrates)1/4 cup dry-roasted unsalted almonds1 clementineDaily Totals:2,008 calories, 123 g protein, 211 g carbohydrates, 34 g fiber, 78 g fat, 18 g saturated fat, 1,000 mg sodiumMeal-Prep Tip:Reserve 2 servings ofChicken & Broccoli Casseroleand 1 cup cooked brown rice from dinner tonight to have for lunch on Days 6 & 7.Day 6Family-Friendly Diabetes Tip:If you have diabetes, theMediterranean dietcan help lower your blood sugars and improve heart health. Check out ourMediterranean diet plansand all of ourdiabetes-friendly Mediterranean diet dinner recipesfor more ideas.Breakfast (402 calories, 41 g carbohydrates)1 servingChocolate-Peanut Butter Protein ShakeA.M. Snack (101 calories, 27 g carbohydrates)1 medium pearLunch (477 calories, 57 g carbohydrates1 servingChicken & Broccoli Casserole1/2 cup cooked brown riceP.M. Snack (139 calories, 5 g carbohydrates)18 dry-roasted unsalted almondsDinner (593 calories, 54 g carbohydrates)1 servingEasy Italian Wedding Soup1 small whole-wheat dinner roll2 cups mixed greens1 servingHoney-Mustard VinaigretteEvening Snack (305 calories, 31 g carbohydrates)1 medium apple2 Tbsp. natural peanut butterDaily Totals:2,017 calories, 97 g protein, 215 g carbohydrates, 36 g fiber, 89 g fat, 19 g saturated fat, 1,599 mg sodiumDay 7Alison Miksch Photography / Kindsey Lower Prop Styling / Rishon Hanners Food Styling.Family-Friendly Cooking Tip:As most kids are going back to school and we begin to settle into a routine, it’s the perfect time to get on track with our health and cook more meals at home. Whether you have apicky eateror are just trying to findfamily-friendly recipes, we are here to help.Breakfast (439 calories, 58 g carbohydrates)1 whole-wheat English muffin2 Tbsp. natural peanut butter1 medium appleA.M. Snack (206 calories, 7 g carbohydrates)1/4 cup dry-roasted unsalted almondsLunch (477 calories, 57 g carbohydrates1 servingChicken & Broccoli Casserole1/2 cup cooked brown riceP.M. Snack (131 calories, 35 g carbohydrates)1 large pearDinner (602 calories, 55 g carbohydrates)1 servingVegetarian Enchilada Casserole1 servingChopped Guacamole SaladEvening Snack (154 calories, 13 g carbohydrates)1 cup nonfat plain Greek yogurt1/4 cup blueberriesDaily Totals:2,009 calories, 89 g protein, 226 g carbohydrates, 44 g fiber, 90 g fat, 19 g saturated fat, 1,503 mg sodium

Just because you have a condition that requires a certain eating pattern—like diabetes—doesn’t mean you have to eat differently from your family. This sample diabetes meal plan proves it, with 7 days of diabetes-friendly meals that the whole family will love following.

See More Diabetes-Friendly Meal Plans

To make a plan that works for the whole family, we included simple yet delicious recipes that use familiar ingredients and easy techniques, so they can be made even on the busiest of week nights. This healthy plan coupled with family exercise—like walking, bike riding or simply playing in the backyard—can make a big difference in reaching your health goals. As the weather cools, kids head back to school and we settle into our routine, fall is the perfect time to focus on healthy eating and family meals.

How We Made This Healthy, Family-Friendly Diabetes Meal Plan

The nice part about a diabetes-friendly diet and a plain old regular diet is that they look pretty much the same. In this plan, you’ll see balanced ingredients, like hearty whole grains, lean proteins, healthy fats, fruits and veggies (fresh or frozen), herbs and spices (to add flavor without the need for too much salt) and plenty of fiber—at least 30 grams a day—to help manage blood sugar levels, keep you feeling satisfied for longer after a meal, boost gut healthand the many other benefits of fiber. Plus, we did the carb counting for you and kept each meal between 45 to 60 grams of carbs to help keep blood sugars balanced.

What you’ll see less of in this plan are foods high in saturated fats, refined carbs, sodium and added sugar—all of which can have a negative impact on diabetes and health in general if you eat too much. This doesn’t mean you can’t eat some of these foods! Just try to enjoy them in moderation and opt for go for the healthy options more often.

Here’s what to eat more of for a healthy diabetes diet—and general healthy diet!

How to Meal-Prep Your Week of Meals:

Day 1

Family-Friendly Cooking Tip:If you feel like you’re spending too muchmoneyat the grocery store, a few simple strategies can make a difference. Try planning your meals for the week ahead, which saves money because we are only buying what we need and reduces food waste. Always shop with a list and avoid going to the store hungry. Check out the grocery list we have for this healthy meal plan here.

Breakfast (439 calories, 58 g carbohydrates)

A.M. Snack (200 calories, 14 g carbohydrates)

Lunch (493 calories, 57 g carbohydrates)

P.M. Snack (187 calories, 23 g carbohydrates)

Dinner (578 calories, 58 g carbohydrates)

Evening Snack (183 calories, 12 g carbohydrates)

Daily Totals:2,014 calories, 79 g protein, 231 g carbohydrates, 67 g fiber, 96 g fat, 16 g saturated fat, 1,772 mg sodium

Meal-Prep Tip:Prep ingredients for theSlow-Cooker Vegan Chiliso you can put everything in the slow-cooker tomorrow morning so it’s ready in time for dinner.

Day 2

Family-Friendly Cooking Tip:Pizza is a family favorite, but many of the take-out or frozen pizza options tend to be greasy and high in saturated fat. For dinner tonight, we opt for a healthy homemade option with a whole-wheat crust that the whole family will love. See more of our healthy pizza recipeshere.

Breakfast (397 calories, 44 g carbohydrates)

A.M. Snack (305 calories, 31 g carbohydrates)

Lunch (514 calories, 49 g carbohydrates)

P.M. Snack (127 calories, 12 g carbohydrates)

Dinner (563 calories, 49 g carbohydrates)

Evening Snack (100 calories, 6 g carbohydrates)

Daily Totals: 2,005 calories, 118 g protein, 192 g carbohydrates, 28 g fiber, 89 g fat, 23 g saturated fat, 2,284 mg sodium

Day 3

Family-Friendly Shopping Tip:Breakfast tends to be the trickiest meal of the day for busy families. We lovemuffin-tin omeletsfor a quick, healthy and high-protein breakfast. Plus, they are freezer-friendly.

A.M. Snack (95 calories, 25 g carbohydrates)

P.M. Snack (131 calories, 35 g carbohydrates)

Dinner (624 calories, 51 g carbohydrates)

Evening Snack (228 calories, 10 g carbohydrates)

Daily Totals:1,990 calories, 117 g protein, 215 g carbohydrates, 37 g fiber, 79 g fat, 19 g saturated fat, 1,934 mg sodium

Day 4

Family-Friendly Cooking Tip:Bringing lunch from home helps save money and tends to be healthier than most takeout options. See all of ourhealthy meal-prep lunches, including ideas forkid’s school lunch.

A.M. Snack (154 calories, 13 g carbohydrates)

P.M. Snack (62 calories, 15 g carbohydrates)

Dinner (607 calories, 48 g carbohydrates)

Evening Snack (206 calories, 7 g carbohydrates)

Daily Totals:1,982 calories, 116 g protein, 191 g carbohydrates, 34 g fiber, 88 g fat, 19 g saturated fat, 1,877 mg sodium

Day 5

Family-Friendly Cooking Tip:To prevent low blood sugars overnight, especially if you’re on insulin, it’s recommended that people with diabetes have a snack at night that includes protein and carbohydrates. Examples include nuts and fruit, a few crackers with cheese or peanut butter or an apple with peanut butter.

Breakfast (402 calories, 41 g carbohydrates)

P.M. Snack (116 calories, 31 g carbohydrates)

Dinner (581 calories, 60 g carbohydrates)

Evening Snack (241 calories, 16 g carbohydrates)

Daily Totals:2,008 calories, 123 g protein, 211 g carbohydrates, 34 g fiber, 78 g fat, 18 g saturated fat, 1,000 mg sodium

Meal-Prep Tip:Reserve 2 servings ofChicken & Broccoli Casseroleand 1 cup cooked brown rice from dinner tonight to have for lunch on Days 6 & 7.

Day 6

Family-Friendly Diabetes Tip:If you have diabetes, theMediterranean dietcan help lower your blood sugars and improve heart health. Check out ourMediterranean diet plansand all of ourdiabetes-friendly Mediterranean diet dinner recipesfor more ideas.

A.M. Snack (101 calories, 27 g carbohydrates)

Lunch (477 calories, 57 g carbohydrates

P.M. Snack (139 calories, 5 g carbohydrates)

Dinner (593 calories, 54 g carbohydrates)

Evening Snack (305 calories, 31 g carbohydrates)

Daily Totals:2,017 calories, 97 g protein, 215 g carbohydrates, 36 g fiber, 89 g fat, 19 g saturated fat, 1,599 mg sodium

Day 7

Alison Miksch Photography / Kindsey Lower Prop Styling / Rishon Hanners Food Styling.

Family-Friendly Cooking Tip:As most kids are going back to school and we begin to settle into a routine, it’s the perfect time to get on track with our health and cook more meals at home. Whether you have apicky eateror are just trying to findfamily-friendly recipes, we are here to help.

A.M. Snack (206 calories, 7 g carbohydrates)

Dinner (602 calories, 55 g carbohydrates)

Evening Snack (154 calories, 13 g carbohydrates)

Daily Totals:2,009 calories, 89 g protein, 226 g carbohydrates, 44 g fiber, 90 g fat, 19 g saturated fat, 1,503 mg sodium

Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Was this page helpful?

Thanks for your feedback!

Tell us why!OtherSubmit

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