THE DIABETES PRESCRIPTION

BREAKFAST

Creating a mealplan will create a shopping list for you and allow you to quickly print out all of the recipes for that week.
It’s easy to do.

  1. On each recipe card, you will see a button that says ADD TO MEALPLAN. Click the button to add the meal to your meal plan. 
  2. Click INBOX to see your meal plan. You may have to hit refresh in your browser to pull the recipes in.
  3. From INBOX, you can view and print a shopping list, as well as print all of the recipes. 

Meals 200 calories or less

Strawberry chia smoothie

Total Time: 2 minutes
Servings: -8
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Ingredients

  • 1 cup frozen strawberries
  • 1 cup spinach
  • 3 teaspoons chia seeds
  • 0.5 large granny smith apple
  • 1 cup water

Instructions

  • add ingredients to high speed blender and blend until smooth

Nutrition

Calories: 169 kcal | Carbohydrates: 33 g | Protein: 4 g | Fat: 4 g | Saturated Fat: 1 g | Sodium: 40 mg | Potassium: 556 mg | Fiber: 10 g | Sugar: 19 g | Vitamin A: 2873 IU | Vitamin C: 98 mg | Calcium: 128 mg | Iron: 2 mg

Blackberry Ginger breakfast smoothie

Servings: 1
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Ingredients

  • 1 cup Kale
  • 1 tbsp Ginger
  • 1/2 cup Blackberries
  • 1/2 each Granny Smith Apple
  • 1/2 Each large Carrot
  • 1 cups Water

Instructions

  • Add the ingredients to a high speed blender and blend until smooth. You may need to add more water to adjust the thickness.

Nutrition

Calories: 101 kcal | Carbohydrates: 21 g | Protein: 5 g | Fat: 1 g | Saturated Fat: 1 g | Sodium: 40 mg | Potassium: 562 mg | Fiber: 8 g | Sugar: 7 g | Vitamin A: 7085 IU | Vitamin C: 111 mg | Calcium: 142 mg | Iron: 2 mg

Strawberry Banana Breakfast Smoothie

Servings: 1
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Ingredients

  • 1 cup Kale
  • 1/2 medium carrot
  • 1 cups Frozen Whole Strawberries
  • 1/2 medium Banana (frozen is fine)
  • 1 cups water

Instructions

  • Add all of the ingredients to a high-speed blender and blend until smooth. You may need to add more water to adjust the thickness.

Nutrition

Calories: 144 kcal | Carbohydrates: 33 g | Protein: 5 g | Fat: 1 g | Saturated Fat: 1 g | Sodium: 60 mg | Potassium: 858 mg | Fiber: 5 g | Sugar: 16 g | Vitamin A: 11789 IU | Vitamin C: 172 mg | Calcium: 134 mg | Iron: 2 mg

Meals 200 – 300 calories

Eggs and Toast

Servings: 1
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Ingredients

  • 2 each eggs
  • 1 slice Dave’s Killer Bread toasted
  • 1/2 tbsp Brummel and Brown buttery spread

Instructions

  • I think you’ve got this one. 

Nutrition

Calories: 220 kcal | Carbohydrates: 20 g

Veggie Frittata

Total Time: 20 minutes
Servings: 2
5gm carb per serving
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Ingredients

  • 4 large eggs
  • ½ teaspoon salt
  • 1 medium tomato chopped
  • ½ green bell pepper
  • 1 tablespoon fresh chives finely chopped (or 1 teaspoon dried chives)
  • ½ cup shredded cheddar cheese

Instructions

  • Preheat oven to 350°F. Spray muffin tin with cooking spray and set aside
  • In a bowl whisk the eggs and salt, then add in the chopped vegetables and chives and ¼ cup of the cheddar cheese and whisk to combine. Pour into prepared skillet and sprinkle remaining ¼ cup cheddar cheese on top.
  • Bake for ~20 minutes, until just set.

Notes

Can be stored for 3-4 days in the refrigerator in a sealed container. 
To reheat. Wrap in parchment paper (or a paper towel if you don’t have parchment). Set microwave power to 50%.  reheat for 2- 3 minutes.

Nutrition

Calories: 240 kcal

Making fitness shake

Servings: 1 person
9gm carb per serving

This drink is creamy, chocolaty, and will satisfy a sweet tooth. It functions well as a meal replacement, a snack, or as a pre/post-workout drink.• The high protein content helps curb appetite
• If taken before workouts, whey helps enhance muscle strength, endurance, and decrease muscle breakdown.
• If taken after workouts, whey helps enhance muscle recovery and boost muscle protein synthesis.
• You get 620mg of calcium in this drink, which is excellent for bone health. Many of my patients are getting less than the required 1000mg of calcium in their diet per day, which has a slow but devastating effect on their bone health. 
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Ingredients

  • 8 oz unsweetened almond milk
  • 2 scoops EAS chocolate whey (if you decrease to 1 scoop, reduce the calories by 85, protein by 15gm, and the carbs by 4.

Notes

Try it out.

Nutrition

Calories: 210 kcal

Cheese Toast

20gm carb per serving
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Ingredients

  • 1 slice Dave’s Killer bread
  • 1 slice cheddar cheese (Recommend Sargento sharp cheddar as far as grocery store sliced cheese brands. If you’re splurging, get Tilamook cheddar)
  • 1 tablespoon of bummel and brown.

Instructions

  • Turn on the broiler
  • While the broiler heats, lightly toast the bread in the toaster (this allows the bread to be crispy throughout. If you don’t mind a soft bottom of your toast, then you could skip this step)
  • Butter the bread and top with cheese. Place on a cookie sheet
  • Place under the broiler until cheese melts.

Notes

Many mass produced cheeses available in the grocery stores are inexpensive, but often times can be bland or bitter. When you are eating something that is just cheese and bread, the ingredients need to spot on. In my opinion, Sargento strikes the the best balance between affordability and palatablity.
But if you love your Kraft cheese slices, I’m not gonna judge you. 

Nutrition

Calories: 250 kcal

Apple Cinnamon Peanut Butter Toast

Servings: 1 person
35gm carb per serving
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Ingredients

  • 1 slice dave’s killer bread, 21 whole grains and seeds
  • 1 tbsp Jif Natural Crunchy peanut butter
  • 1/2 each apple, small, sliced thin
  • 1 tsp honey
  • 1/2 tsp cinnamon

Instructions

  • Toast the bread, then top with the peanut butter, apple slices, and cinnamon. drizzle with honey. 

Nutrition

Calories: 260 kcal

Peanut butter toast

Servings: 1
25gm carbs per serving
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Ingredients

  • 1 slice dave’s killer bread (21 whole grains and seeds)
  • 1.5 tbsp Jif Natural Crunchy peanut butter (If you want, you can substitute with almond butter or cashew butter)
  • 1 tsp Flaxseed optional.

Instructions

  • I think you got this one. 

Nutrition

Calories: 300 kcal

Meals 300 – 400 calories

Bacon, Eggs, and Toast

Servings: 1
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Ingredients

  • 2 large eggs
  • 1 slice dave's killer bread
  • 1/2 tbsp brummel and brown buttery spread
  • 2 slices bacon

Nutrition

Calories: 320 kcal | Carbohydrates: 18 g

Meals 400 – 500 calories

Make-ahead breakfast burritos

Total Time: 40 minutes
Servings: 4
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Ingredients

  • 8 ounces cherry tomatoes
  • 1 jalapeño sliced in half and seeds removed
  • 1/2 small onion cut into wedges
  • 1 lime sliced in half
  • 1/3 cup cilantro
  • 6 large eggs
  • 1 teaspoon olive oil
  • 1 cup shredded pepper jack cheese
  • 1 cup fat-free refried beans
  • 4 large tortillas

Instructions

  • Arrange oven rack 6 inches from broiler; heat broiler.
  • Spary a foil-inled baking sheet with cooking spray. Arrange tomatoes, onion, and jalapeño on the baking sheet and broil until blistered, 10 to 12 minutes. Let vegetables cool, then transfer to food processor. Add the juice of 1 lime, cilantro and 1/4 teaspoon salt. pulse to combine (salsa should be slightly chunky). 
  • Crack the eggs into a bowl and beat until scrambled. Season with salt and pepper. Heat the oil in a large nonstick pan over medium and add the eggs to the pan. Cook eggs, stirring constantly, until cooked to your liking (about 2-3 minutes for medium soft eggs). Take off heat.
  • On each tortilla, spread 1/4 cup beans, 1/4 cup cheese, 1/4 of the eggs, and 2 tablespoons salsa. Roll up the burritos and wrap in aluminimum foil. Freeze for up to 3 weeks. To reheat, remove foil and microwave until heated through, about 3-5 minutes.

Nutrition

Calories: 460 kcal | Carbohydrates: 36 g