1 Week Diabetic Vegetarian Meal Plan
1. Veggie Tostadas
Sliced mushrooms prove a tasty and low-fat alternative to ground beef in this Mexican-inspired dish. The mushrooms, along with the zucchini and red bell pepper, give you 10 grams of fiber, which aids in digestion and helps you feel satisfied.
Ingredients: Sliced mushrooms, zucchini, red bell pepper, tostadas
2. Spicy Asparagus-Tempeh Stir Fry
Tofu isn’t the only soybean-based meat replacement out there. While tofu is made by curdling hot soy milk with a coagulant, tempeh is made by fermenting fresh soybeans with a mold and has a earthier, sweeter taste than tofu. It also contains 50% more protein and 7 times the fiber.
Ingredients: Asparagus spears, vegetable broth, low-sodium soy sauce, cornstarch, sesame oil, multigrain tempeh, garlic, crushed red pepper, shiitake mushrooms, brown rice
3. Black Bean Lasagna Rolls
A typical lasagna recipe is a mess of saturated fat and carbs, but this lightened-up dish features a game-changing ingredient: black beans. The beans add fiber and protein and help balance out the Monterey Jack and ricotta cheeses.
Ingredients: Uncooked lasagna noodles, reduced-fat Monterey Jack cheese, part-skim ricotta cheese, green chiles, chili powder, salt, black beans, salsa, cilantro sprigs
4. Barley and Black Bean Salad
Barley has a nutty, hardy flavor that pairs well with the cherry tomatoes, black beans, and bell peppers in this easy-to-make salad. Plus, studies show that the grain may reduce your risk of heart disease.
Ingredients: Pearl barley, black beans, cherry tomatoes, green bell pepper, Monterey Jack cheese with jalapeno peppers, lemon juice, olive oil, salt, cilantro, ground red pepper
5. Tangy Dijon Pasta
Creamy pasta sauce isn’t necessarily off limits when you have diabetes you just need to follow the right recipe, limit portions, and work it into the recommendations set by your dietitian. This recipe’s sauce is made from low-fat sour cream, Dijon mustard, and dry white wine.
Ingredients: Uncooked angel hair pasta, snow pea pods, red onion, sliced pimiento, low-fat sour cream, dry white wine or low-sodium chicken broth, Dijon mustard
6. Three-Pepper Pizza
Green, red, and yellow bell peppers are the star ingredients in this colorful pizza recipe that’s sure to satisfy. Use a whole-wheat pizza crust to add fiber, which can help prevent a spike in blood sugar.
Ingredients: Italian seasoning, tomato paste, water, prebaked refrigerated pizza crust, shredded part-skim mozzarella cheese, green pepper, red pepper, yellow pepper, onion
7. Veggie Sausage-Cheddar Frittata
This frittata cuts saturated fat by using veggie sausage instead of meat, and ramps up the nutritional value of the dish by mixing in antioxidant-packed veggies. Each serving also packs in 21 grams of belly-flattening protein.
Ingredients: Green bell pepper, mushrooms, vegetable protein sausage, salt, pepper, egg substitute, fat-free half-and-half, reduced-fat sharp Cheddar cheese