Food and diabetes: Sample meal plans

Breakfast

Each of these four breakfast examples has four carbohydrate choices.

1 slice toast = 1 carbohydrate choice 1/2 cup hot cereal = 1 carbohydrate choice 1 tablespoon peanut butter 1/2 medium banana = 1 carbohydrate 1 cup (8 ounces) skim milk = 1 carbohydrate choice coffee or tea

1 (4-inch) pancake = 1 carbohydrate choice 1 egg 2 tablespoons of light syrup = 1 carbohydrate choice 1 cup melon or berries = 1 carbohydrate choice 1 cup skim milk = 1 carbohydrate choice 1 teaspoon margarine coffee or tea

1 1/2 cups dry, unsweetened cereal with 1 cup skim milk = 3 carbohydrate choices 1/2 cup orange juice = 1 carbohydrate choice coffee or tea

1 1/2 cups dry, unsweetened cereal with 1 cup skim milk = 3 carbohydrate choices 1/2 cup orange juice = 1 carbohydrate choice coffee or tea

Lunch

Each of these four lunch examples has four carbohydrate choices.

1 hamburger bun = 2 carbohydrate choices 1 small hamburger 1 teaspoon mayonnaise green salad tablespoons salad dressing 1 cup skim milk = 1 carbohydrate choice

1 cup soup (broth-based) = 1 carbohydrate choice 1 sandwich (2 slices of bread, 2 oz. low-fat meat, 1 tablespoon light mayonnaise) = 2 carbohydrate choices 1 cup cantaloupe cubes = 1 carbohydrate choice coffee, tea or diet soda (pop

1 cup soup (broth-based) = 1 carbohydrate choice 1 sandwich (2 slices of bread, 2 oz. low-fat meat, 1 tablespoon light mayonnaise) = 2 carbohydrate choices 1 cup cantaloupe cubes = 1 carbohydrate choice coffee, tea or diet soda (pop

3 slices thin crust medium-sized cheese pizza = 3 carbohydrate choices lettuce salad with 2 tablespoon low calorie salad dressing 1/2 cup frozen yogurt = 1 carbohydrate choice coffee, tea or diet soda (pop)

Dinner

Each of these three dinner examples has four carbohydrate choices.

1 pork chop 1 small baked potato = 1 carbohydrate choice 1 teaspoon margarine 1/2 cup coleslaw = 1 carbohydrate choice 1 cup watermelon cubes = 1 carbohydrate choice 1 cup (8 ounces) skim milk = 1 carbohydrate choice

3 meatballs with 1/2 cup sauce = 1 carbohydrate choice 2/3 cup pasta = 2 carbohydrate choices green salad with 1 tablespoon dressing 1 cup strawberries = 1 carbohydrate choice coffee, tea or diet soda (pop)

1 cup stir fry (meat and vegetables) = 1 carbohydrate choice 2/3 cup steamed rice = 2 carbohydrate choices 1/2 cup low-fat ice cream = 1 carbohydrate choice coffee, tea or diet soda (pop)

Snacks

These examples of snack options have 1 to 2 carbohydrate choices.

6 ounces artificially sweetened yogurt = 1 carbohydrate choice 1 (3-inch) cookie = 1 carbohydrate choice 1 granola bar (15 to 20 carbohydrate grams) = 1 carbohydrate choice 15 mini pretzel twists = 1 carbohydrate choice

1 piece fresh fruit = 1 to 2 carbohydrate choices 1 cup skim milk and 3 graham crackers = 2 carbohydrate choices one-half bag microwave light popcorn = 2 carbohydrate choices

Related Links

Examples of one carbohydrate choice (15 grams)

My eating guide

Food and diabetes: Dining out

Food and diabetes: Healthy eating

Diabetes, endocrinology and metabolism specialists

First published: 12/01/2006
Last updated: 12/01/2006

Reviewed by: Allina Patient Education experts