3-Day Meal Plan

So before you diabetic teens go cleaning out your fridge and stuffing your pantry with tofurkey jerky, you have to remember that being diabetic doesn’t mean your all that different from other teens. You can still eat the foods you enjoy without sending your blood sugar levels on a roller coaster ride. Small changes, such as exchanging wheat bread for white bread, can let you eat good food that’s good for you. Here’s a sample of the foods you might eat over a three-day period.

Day 1
Breakfast:
2 slice Whole-wheat toast
1 cup low fat milk
1 medium-sized Banana

Lunch:
1 Turkey wrap (whole wheat wrapper/tortilla, lettuce, cheese)
1 bottle of water
A handful of carrot sticks

Snack:
A handful of nuts
1 medium sized apple

Dinner:
1 fillet of fish
1 cup of brown rice
1 small salad with low fat dressing
Water

Day 2:
Breakfast:
1 bowl of high fiber cereal
1 medium sized orange
1 cup low fat milk

Lunch:
1 medium sized apple
1 peanut butter sandwich on whole wheat bread
1 cup of low fat milk

Snack:
A handful of soybeans

Dinner:
1 roasted chicken breast
2 slices of whole grain bread
1 small spinach salad with light dressing
Water

Day 3:
Breakfast:
1 whole grain waffle
2 scrambled eggs
A handful of strawberries
1 cup low fat milk

Lunch:
1 burrito (whole wheat tortilla, black beans, salsa, cheese, tomatoes, lettuce, corn)
1 cup brown Spanish rice
Water

Snack:
A handful of celery with peanut butter
1 small container of yogurt

Dinner:
1 serving of tofu stir fry (tofu, broccoli, carrots, garlic, snow peas, zucchini, green onions, ginger, whole wheat noodles)
1 small Chinese chicken salad
Water

Dessert:
1 cup low fat frozen yogurt with fruit topping