Diabetes Sample 1200 Calorie Meal Plan

Sample Detailed 1200 Calorie Mealplan(1191 Calories)

Breakfast  - 300 Calories
Lunch  - 400 Calories
Dinner  - 350 Calories
Snack  - 150 Calories

*BREAKFAST

Sweet Mornin' Oatmeal      130 calories
(recipe)
1/2 cup milk                      75 calories
slice of toast                    60 calories
2 tablespoons Easy Grape
Jelly (recipe)                    20 calories   (285 calories)
 

*LUNCH (525 calories)

Low-fat tuna sandwich made of:
(1/2 can tuna packed in water     75 calories
1 teaspoons low-fat mayonnaise    25 calories
2 slices bread                   120 calories
1/2 cup onions                     30 calories
3 cups Easiest Vegetable Soup   135 calories
(recipe)
Dill pickle                         16 calories  (401 calories)
 

*DINNER

1 piece Phony Fried Chicken   185 calories
1 baked potato (medium)         120 calories
1/2 cup applesauce               50 calories (355 calories)
 

*SNACK (150 calories)

12 Fat-Free Pretzels                               110 calories)
1 Icee Pop (regular Life Savers, Trix, etc...)
OR
2 Icee Pops (sugar-free Trix, ext...)               40 calories
 

Recipes for sample mealplan

One Step

Recipes Of The Week - RCP17

Recipe #1

SWEET MORNIN'OATMEAL (Makes 2 servings)

INGREDIENTS

1/2 cup apple juice, 1 cup water, 1/4 teaspoon cinnamon, 1/4
teaspoon nutmeg, 2/3 cup old fashioned rolled oats

Combine the apple juice, water, cinnamon and nutmeg in a a pot
that can be covered.  Cook on high heat unti it boils. Stir in
the oats.  Turn the heat down and simmer for 6 to 10 minutes,
stirring it about three times during this period.  Cover the pan
and remove it from the heat.  Let it stand for 2-3 minutes before
serving.

Per serving: 130 Calories; 26.5 grams Carbohydrates; 4 grams
Protein; trace Fat; 1/2 Fruit Exchange; 1-1/4 Bread Starch
 

Recipe

GRAPE JELLY (Makes 1-1/2 cups)
(This is considered a Free Food for your mealplanning.  If you
don't know what a Free Food is I have a file you can read that
will explain it to you)

INGREDIENTS

1/4 cup water, 1-1/2 cups grape juice concentrate (12 ounce can,
unsweetened), 1 envelope gelatin (1 tablespoon), 1/2 teaspoon
lemon juice (this is optional)

DIRECTIONS

Combine the water, concentrate, lemon juice (optional) and
gelatin in a medium size sauce pan.  Let it rest 5 minutes to
soften the gelatin.  Put your pan on the stove over medium heat.
Bring it to a full boil, stirring constantly.  Pour into a
container and store it in the refrigerator until it's set.

Remove it from the refrigerator at least ten minutes before you
want to use it (to allow it to soften).  It's served best at room
temperature.  Always put it back into the refrigerator after use.

Per Serving: 10 calories (Free Food); 2.5 grams Carbohydrate; 0
Protein; 0 grams Fat
 

One Step

Recipes For The Week - RCP22

Recipe #1
 

EASIEST VEGETABLE SOUP (makes 2 quarts)

1 cup water, 2 teaspoon pepper, 2 (16 ounce cans beef broth), 1/2
cup celery, 1 (16 ounce can of tomatoes in juice), 1 bay leaf, 1
potato (diced), 1 small package of mixed vegetables (frozen), 1/4
cup chopped cabbage, 1 tablespoon salt, 1/2 cup egg noodles
(uncooked), 1 large chopped onion

Place all the ingredients in a pot or kettle and bring to a boil.

Cover the pot and reduce the heat.  Simmer at least one hour
until the vegetables are tender.  Season the soup to taste with
additional salt and pepper (if needed)

Per serving (1 cup): 45 calories; 9 grams Carbohydrates; 3 grams
Protein; Trace Fat; 1 Vegetable Exchange, 1/4 Bread Exchange;
 

One Step

Recipe of the week - RCP16
 

Phony-Fried Chicken (Makes 12 servings)
(I'd like to thank the club members who sent this recipe in.)

(Be sure to use very cold chicken and yogurt.  Soak the chicken
the cold water since it will help the breading adhere and be
crispy.  Experiment with different seasonings and make this
recipe a family favorite.)
 

INGREDIENTS

6 chicken drumsticks (skin removed), 3 whole chicken breasts
(halved and skin removed), 1 cup plain non-fat yogurt, light
vegetable oil cooking spray, 3 1/2 cups ice water

BREADING INGREDIENTS

1 cup all-purpose flour, 1 tablespoon Old Bay seasoning, 1/2
teaspoon garlic powder, 1/8 teaspoon ground black pepper, 1/2
teaspoon Creole seasoning, 1/2 teaspoon dried thyme, 1/2 teaspoon
dried basil, 1/2 teaspoon dried oregano, 1 cup dried Italian
bread crumbs, dash cayenne pepper

DIRECTIONS

Preheat your oven to 400 degrees.  Coat a baking sheet with 3
sprays of vegetable oil.  Put the chicken in a large bowl of ice
water.  Put the yogurt in a medium bowl and set it aside.

Toss all the breading ingredients in a large tight-sealing
plastic bag.  Seal the bag and shake it well to mix.

Remove 2 pieces of chicken from the ice water and roll each piece
in the yogurt.  Put the chicken in the plastic bag with the
breading ingredients.  Reseal the bag and shake to coat
thoroughly.  Transfer the breaded chicken to the prepared baking
sheet.  Repeat these steps until all 12 pieces of chicken are
breaded.  Spray the chicken lightly with the vegetable oil.

Place the baking sheet on the bottom shelf of your oven and bake
for 1 hour.  Turn the pieced every 20 minutes to allow for even
browning.  Serve hot or at room temperature.

Per Serving:
Breast: 185 calories; 2.2 grams Fat
Drumstick: 195 calories; 4.2 grams Fat