Your average blood sugar level over two to three months. Also worth considering is nutrition, which everyone can benefit.

1. 30 Delicious Diabetes Friendly Dinner
Ideas
These healthy, balanced meal ideas are safe for people with type 2 diabetes
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Choose red over green cabbage to boost the amount of beneficial vitamins and
minerals such as choline, potassium and vitamins A and C. Even better? Add a slice
of avocado to each chalupa to increase the amount of insoluble fiber and heart-healthy
benefits.
Nutrition Facts
1 chalupa: 206 calories, 6g fat (2g saturated fat), 45mg cholesterol, 400mg sodium,
17g carbohydrate (3g sugars, 3g fiber), 19g protein. Diabetic Exchanges: 2 lean
meat, 1 starch, 1/2 fat.
and tasty enough for the whole family to enjoy.
Day 1: Baked Chicken Chalupas

2. Day 2: Ginger Halibut with Brussels Sprouts
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To cut the sodium without losing that unique umami flavor, use Worcestershire,
coconut aminos or low-sodium soy sauce instead of regular soy sauce.
Nutrition Facts
1 fillet with brussels sprouts: 234 calories, 12g fat (2g saturated fat), 56mg
cholesterol, 701mg sodium, 7g carbohydrate (2g sugars, 3g fiber), 24g
protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 vegetable.

3. Day 3: Chipotle Shredded Beef
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This beef is delicious whether you serve it all rolled up in a tortilla, with corn salsa in
a burrito, in a bun or over rice or mashed potatoes. So many options! —Darcy
Williams, Omaha, Nebraska
Nutrition Facts
2/3 cup beef mixture with 1/2 cup cooked rice (calculated without optional
ingredients): 345 calories, 13g fat (4g saturated fat), 74mg cholesterol, 194mg
sodium, 31g carbohydrate (6g sugars, 3g fiber), 26g protein. Diabetic Exchanges: 3
lean meat, 2 starch.

4. Day 4: Cinnamon-Apple Pork Chops
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The cinnamon that zests up this main dish has a stabilizing impact on blood sugar as
well as a cholesterol-lowering effect, two benefits people with diabetes can
appreciate. Pair it with this cauliflower mash, which is similar to mashed potatoes but
without the same calories, carb content or blood sugar-spiking impact.
Nutrition Facts
1 pork chop with 2/3 cup apple mixture: 316 calories, 12g fat (4g saturated fat), 62mg
cholesterol, 232mg sodium, 31g carbohydrate (25g sugars, 4g fiber), 22g
protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 fruit, 1 fat.

5. Day 5: Mushroom Turkey Tetrazzini
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This creamy, comforting casserole makes a fantastic way to use up that leftover
Thanksgiving turkey. And it’s a real family-pleaser! —Linda Howe, Lisle, Illinois.
Nutrition Facts
1 cup: 357 calories, 7g fat (3g saturated fat), 71mg cholesterol, 717mg sodium, 38g
carbohydrate (5g sugars, 3g fiber), 34g protein. Diabetic Exchanges: 3 starch, 3 lean
meat, 1/2 fat.

6. Day 6: Rosemary Chicken with Spinach & Beans
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Don’t be fooled by their high carbohydrate content. Regularly eating beans is linked
with better blood sugar control and lower blood pressure, making these complex carbs
an excellent choice for people with diabetes.
Nutrition Facts
1 chicken breast half with 3/4 cup sauce: 348 calories, 9g fat (2g saturated fat), 94mg
cholesterol, 729mg sodium, 25g carbohydrate (5g sugars, 6g fiber), 41g
protein. Diabetic Exchanges: 5 lean meat, 2 vegetable, 1 starch, 1 fat.

7. Day 7: Turkey-Stuffed Bell Peppers
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These well-seasoned ground-turkey-stuffed peppers are so tasty, you won’t even miss
having real cheddar cheese. Round out the meal with a salad or a side of rice. —Judy
Hand-Truitt, Birmingham, Alabama
Nutrition Facts
2 stuffed pepper halves: 323 calories, 10g fat (0 saturated fat), 45mg cholesterol,
771mg sodium, 20g carbohydrate (6g sugars, 4g fiber), 40g protein. Diabetic
Exchanges: 5 lean meat, 2 vegetable, 1 starch, 1/2 fat.

8. Day 8: Bow Ties with Sausage & Asparagus
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Fast and easy, this dish can also be tweaked to cut the carbs and more than double the
fiber simply by replacing the whole wheat pasta with a chickpea-based pasta. Boost
flavor further by tossing in roasted cherry or sun-dried tomatoes.
Nutrition Facts
1-1/3 cups: 247 calories, 7g fat (2g saturated fat), 36mg cholesterol, 441mg sodium,
28g carbohydrate (2g sugars, 4g fiber), 17g protein. Diabetic Exchanges: 2 lean
meat, 1-1/2 starch, 1 vegetable.

9. Day 9: Tuscan Fish Packets
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Tilapia is an excellent source of B12, a vitamin that gets depleted with regular
Metformin use. Make the dish feel more substantial by doubling to tripling the amount
of zucchini, a low starch vegetable that’s perfect for people with diabetes. The foil
packets also make this low-calorie fish a snap when it comes to cleanup.
Nutrition Facts
1 serving: 270 calories, 2g fat (1g saturated fat), 83mg cholesterol, 658mg sodium,
23g carbohydrate (4g sugars, 7g fiber), 38g protein. Diabetic Exchanges: 5 lean
meat, 1 starch, 1 vegetable.

10. Day 10: Rosemary Pork Medallions with Peas
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It's nice to have a quick meal to fix after coming home from work. It's simple to
prepare and doesn't use a lot of ingredients, so it's great for beginner cooks. —Laura
McAllister, Morganton, North Carolina
Nutrition Facts
3 ounces cooked pork with 1/3 cup peas: 260 calories, 10g fat (3g saturated fat), 69mg
cholesterol, 571mg sodium, 15g carbohydrate (4g sugars, 3g fiber), 28g
protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1/2 fat.

11. Day 11: Chicken Ole Foil Supper
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Comforting and complex, this dish boasts four (or more, depending on the salsa you
choose) different plant-based ingredients, making it a healthy home run for people
managing diabetes.
Nutrition Facts
1 serving: 405 calories, 13g fat (6g saturated fat), 91mg cholesterol, 766mg sodium,
34g carbohydrate (8g sugars, 6g fiber), 37g protein. Diabetic Exchanges: 4 lean
meat, 2 starch, 1 fat.

12. Day 12: Quinoa Unstuffed Peppers
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Quinoa is definitely a “go-for-it” grain for people with diabetes since it is high in
protein and low on the glycemic index, meaning it causes a slower, steadier rise in
blood sugar. It’s also a good source of at least seven other vitamins and minerals that
promise to protect your body from the effects of aging, including vitamins C and E,
calcium, folate, manganese and potassium. Since this dish is solid on flavor and
protein, you can even skip the sausage to create a nutritionally complete and filling
meal.
Nutrition Facts
1 cup: 261 calories, 9g fat (2g saturated fat), 42mg cholesterol, 760mg sodium, 28g
carbohydrate (3g sugars, 4g fiber), 17g protein. Diabetic Exchanges: 2 starch, 2
medium-fat meat.

13. Day 13: Cedar Plank Salmon
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Improving blood levels of vitamin D is known to help prevent and reverse diabetes,
and salmon is an excellent source of this tough-to-find nutrient. The fish also does a
double number on hunger because it’s packed with a decent dose of omega-3 fatty
acids as well as protein! Since each fillet is naturally low-carb, you can still serve
them over a starch, such as one-half cup brown rice, quinoa or amaranth to make it
feel plentiful and complete.
Nutrition Facts
1 fillet with 2 tablespoons sauce: 304 calories, 16g fat (3g saturated fat), 84mg
cholesterol, 186mg sodium, 10g carbohydrate (6g sugars, 3g fiber), 29g
protein. Diabetic Exchanges: 4 lean meat, 1/2 starch.

14. Day 14: Artichoke Ratatouille Chicken
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This Mediterranean-inspired meal includes artichokes, a vegetable that’s extra
beneficial for people with diabetes thanks to surprisingly high amount of blood-sugar
steadying fiber in each piece. You can also make the dish more robust by adding
another heart-healthy Greek staple, olives.
Nutrition Facts
1-2/3 cups: 252 calories, 9g fat (2g saturated fat), 67mg cholesterol, 468mg sodium,
15g carbohydrate (4g sugars, 4g fiber), 28g protein. Diabetic Exchanges: 3 lean
meat, 1 starch, 1 fat.

15. 15 day : Spicy Roasted Sausage, Potatoes and Peppers
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I love to share my cooking, and this hearty meal-in-one has gotten a savory reputation
around town. People have actually approached me in public to ask for the recipe. —
Laurie Sledge, Brandon, Mississippi
Nutrition Facts
1-1/2 cups: 257 calories, 11g fat (3g saturated fat), 65mg cholesterol, 759mg sodium,
24g carbohydrate (5g sugars, 3g fiber), 17g protein. Diabetic Exchanges: 3 lean
meat, 1 starch, 1 vegetable, 1 fat.

16. 16 Day : Wild Mushroom Pizza
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What's great about this wild mushroom pizza is you don't need to worry about finding
the right toppings. Whatever wild mushrooms are in season or at your market will
work beautifully. I like to get as many different ones as possible. —James
Schend, Taste of Home Deputy Editor
Nutrition Facts
1 slice: 284 calories, 10g fat (5g saturated fat), 22mg cholesterol, 357mg sodium, 37g
carbohydrate (3g sugars, 3g fiber), 12g protein. Diabetic Exchanges: 2-1/2 starch, 2
medium-fat meat, 1/2 fat.

17. Day 17: Chicken with Peach-Avocado Salsa
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If you love fruit but fear its high sugar content, this recipe is a perfectly balanced way
to bring it back into your diet. By pairing this sweet stone fruit with the glucose-
steadying chicken, you can enjoy this dish without worrying about sugar spikes.
Peaches also contain plant compounds called phenols that the body uses to take down
disease-causing inflammation.
Nutrition Facts
1 chicken breast half with 1/2 cup salsa: 265 calories, 9g fat (2g saturated fat), 94mg
cholesterol, 536mg sodium, 9g carbohydrate (4g sugars, 3g fiber), 36g
protein. Diabetic Exchanges: 5 lean meat, 1 fat, 1/2 starch.

18. Day 18: Mediterranean Pot Roast Dinner
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If you crave old-fashioned comfort foods, this diabetes-friendly dish will easily
become a favorite. Ingredients such as lean beef and low carb vegetables work
together to help offset the blood sugar spikes normally linked with starchy potatoes.
To reduce the calories and bring down the carbohydrate count, cut the number of
potatoes by one-third and replace with extra helpings of more flavorful ingredients
such as mushrooms, tomatoes and onions.
Nutrition Facts
5 ounces cooked beef with 1 cup vegetables: 422 calories, 18g fat (6g saturated fat),
111mg cholesterol, 538mg sodium, 28g carbohydrate (6g sugars, 4g fiber), 37g
protein. Diabetic Exchanges: 5 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fat.

19. Day 19: Cod with Hearty Tomato Sauce
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This savory recipe is great for people looking for a simple, satisfying way to increase
their fish intake. Eating fish two to three times weekly is recommended for people
with diabetes since it is a lean protein that doesn’t wreak havoc on blood sugar the
way fatty options do. Swap out traditional pasta for zucchini noodles to get an extra
serving of vegetables while also slashing calories and carbs.
Nutrition Facts
1 fillet with 3/4 cup sauce: 271 calories, 8g fat (1g saturated fat), 65mg cholesterol,
746mg sodium, 17g carbohydrate (9g sugars, 4g fiber), 29g protein. Diabetic
Exchanges: 3 lean meat, 2 vegetable, 1-1/2 fat.

20. Day 20: Kimchi Cauliflower Fried Rice
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At the base of this Korean-inspired dish is cauliflower, a non-starchy, cruciferous
vegetable that is loaded with suforaphane, a plant compound known to protect blood
vessels from diabetes-related damage. Bonus: Kimchi is a fermented cabbage that
bolsters beneficial bacteria in the gut. To cut the amount of cholesterol-raising
saturated fat, swap out pork for turkey bacon or nix it altogether.
Nutrition Facts
1 serving: 254 calories, 17g fat (5g saturated fat), 204mg cholesterol, 715mg sodium,
13g carbohydrate (6g sugars, 6g fiber), 15g protein. Diabetic Exchanges: 2 high-fat
meat, 2 vegetable.

21. 21 Day : Curried Chicken Skillet
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Warm and aromatic, curry powder is a blend of spices—including cardamom,
cinnamon, coriander and turmeric—which adds pungent flavor to chicken as well as
supplies the body with increased protection against diabetic vascular disease.
Nutrition Facts
2 cups: 367 calories, 11g fat (2g saturated fat), 62mg cholesterol, 450mg sodium, 39g
carbohydrate (8g sugars, 6g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2-
1/2 starch, 1/2 fat.

22. 22 Day Lentil Loaf
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This modern take on an American classic is hearty, yet it’s healthier than the
traditional beef-based version because it’s low in saturated fat. Plus, people with
diabetes who regularly eat legumes have been found to have lower blood pressure and
better blood sugar control compared to those who don’t.
Nutrition Facts
1 slice: 213 calories, 5g fat (3g saturated fat), 43mg cholesterol, 580mg sodium, 29g
carbohydrate (5g sugars, 5g fiber), 14g protein. Diabetic Exchanges: 2 lean meat, 1-
1/2 starch, 1 vegetable, 1/2 fat.

23. Day 23: Pork Tacos with Mango Salsa
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Pork tenderloin is a lean protein, making it an excellent choice for people with
diabetes. Plus, pork is particularly gentle on blood sugar when combined with whole
grains and non-starchy vegetables, such as the high fiber corn tortillas and salsa in this
recipe.
Nutrition Facts
2 tacos: 282 calories, 6g fat (2g saturated fat), 64mg cholesterol, 678mg sodium, 30g
carbohydrate (5g sugars, 5g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2
starch.

24. Day 24: Sweet and Sour Beef
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The top round in this recipe is a great choice for people with diabetes since it is an
extra lean cut. Extra lean cuts of beef (like eye round and sirloin) contain significantly
less saturated fat than other cuts, which means they’re less likely to trigger insulin
resistance and inflammation associated with diabetes.
Nutrition Facts
1 cup: 290 calories, 7g fat (2g saturated fat), 64mg cholesterol, 465mg sodium, 29g
carbohydrate (17g sugars, 3g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 2
vegetable, 1 starch, 1/2 fat.

25. Day 25: Crispy Almond Tilapia
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The nuts in this delicious dish are packed with magnesium and fiber, two nutrients
linked to improved blood sugar balance. Swap out the panko breadcrumbs for almond
meal to create a crunchy coating that has one-fourth the carbohydrates, triple the fiber
and two-thirds the calories.
Nutrition Facts
2 fillet pieces: 251 calories, 13g fat (2g saturated fat), 102mg cholesterol, 537mg
sodium, 9g carbohydrate (1g sugars, 3g fiber), 28g protein. Diabetic Exchanges: 4
lean meat, 2 fat.

26. Day 26: Southwestern Vegetarian Bake
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Adding more meatless dishes to the dinner rotation can benefit people with diabetes.
Often, it automatically ratchets up the number of beans, vegetables and whole grains
in your diet, which is a change associated with increased insulin sensitivity, more
balanced blood sugars and a leaner body weight.
Nutrition Facts
1 cup: 285 calories, 10g fat (5g saturated fat), 21mg cholesterol, 759mg sodium, 36g
carbohydrate (6g sugars, 4g fiber), 15g protein. Diabetic exchanges: 2 starch, 2
vegetable, 1 lean meat, 1 fat.

27. Day 27: Goat Cheese and Spinach Stuffed Chicken
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Spinach is loaded with magnesium, a mineral that’s known to improve the body’s
ability to use insulin, resulting in more well-managed blood sugar. Pair it with a
roasted, non-starchy vegetable side dish, such as asparagus, broccoli or cauliflower.
Nutrition Facts
1 stuffed chicken breast: 347 calories, 14g fat (4g saturated fat), 111mg cholesterol,
532mg sodium, 13g carbohydrate (6g sugars, 5g fiber), 39g protein. Diabetic
Exchanges: 7 lean meat, 1 vegetable, 1 fat.

28. Day 28: Mushroom and Brown Rice Hash with Poached Eggs
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Surprisingly, the soft, delicate eggs that top this dish are an excellent and inexpensive
source of appetite-suppressing protein, particularly for people with diabetes. This is
because, contrary to what was once thought, regularly eating eggs doesn’t raise
cholesterol.
Nutrition Facts
1 serving: 282 calories, 13g fat (3g saturated fat), 186mg cholesterol, 393mg sodium,
26g carbohydrate (4g sugars, 3g fiber), 13g protein. Diabetic Exchanges: 1-1/2
starch, 1-1/2 fat, 1 medium-fat meat.

29. Day 29: Salmon with Mango Citrus Salsa
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The omega-3 fatty acids in salmon offer extra special protection to the heart since they
help lower blood pressure and improve cholesterol. In fact, people who eat the highest
amount of fatty fish have the lowest rates of diabetes.
Nutrition Facts
1 fillet with 1/2 cup salsa: 433 calories, 26g fat (4g saturated fat), 85mg cholesterol,
516mg sodium, 19g carbohydrate (16g sugars, 3g fiber), 30g protein. Diabetic
Exchanges: 5 lean meat, 1-1/2 fat, 1 fruit.

30. 30 Day : Moroccan Vegetarian Stew
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Good news: 25% of the carbohydrates in this steamy North African stew come from
fiber, an undigestable saccharide that doesn’t raise blood sugar at all! Plus, unlike
other soups and stews, it’s a blessing to blood pressure because it is unusually low in
sodium.
Nutrition Facts
1-1/2 cups: 180 calories, 3g fat (0 saturated fat), 0 cholesterol, 174mg sodium, 36g
carbohydrate (8g sugars, 9g fiber), 5g protein. Diabetic Exchanges: 2 starch, 1
vegetable.