Eat to Lose Weight

Excerpt from Prevention's Diabetes Diet Cookbook reprinted with permission by Rodale, Inc. Copyright 2007 by Rodale.

Phase 1: Meal Plans and Sample Menu 

WEEK 1 / MONDAY

Breakfast

½ cup cooked rolled oats with 1 tablespoon ground flaxseed

½ cup sliced peaches topped with ¼ cup low-fat cottage cheese
Snack

2 pieces whole grain crispbread with 1 teaspoon almond butterLunch

1 serving Fresh Pea Soup with Mint1 ounce Swiss cheese with

½ medium pear

Snack

1 ½ servings Peanut Butter and Raisin Porcupines
Dinner

1 serving Orange-Soy Salmon with Vegetables

1/3 cup cooked brown riceMixed greens with 1 tablespoon Homemade Salad Dressing
Snack

½ serving whole grain crackers with 1 tablespoon cream cheese

DAILY ANALYSIS

Calories: 1,484

Carbohydrate: 153 grams

Protein: 92 grams

Fat: 56 grams

Saturated Fat: 14 grams

Cholesterol: 140 milligrams

Sodium: 1,403 milligrams

Fiber: 31 grams

CARBOHYDRATE CHOICES10

DIETARY EXCHANGES

Starch: 7

Fruit: 2

Milk: 0

Vegetable: 3

Meat: 9

Fat: 5