15 Diabetes-Friendly Dinner Recipes

These healthy, balanced meal ideas are safe for people with type 2 diabetes and tasty enough for the whole family to enjoy.

By Lauren BedoskyMedically Reviewed by Lynn Grieger, RDN, CDCES

Reviewed: March 8, 2021

Medically Reviewed

Prioritizing nonstarchy veggies such as zucchini is a smart choice for people with diabetes.

Natasa Mandic/Stocksy

Dinnertime is different when you’re living with type 2 diabetes. Specifically, strategies like portion control and carbohydrate counting are crucial to keep in mind to manage weight and lower your A1C — your average blood sugar level over two to three months. Also worth considering is nutrition, which everyone can benefit from.

“My general recommendation is to aim for a balance of nutrients at meals,” says Amy Kimberlain, RD, a certified diabetes care and education specialist (CDCES) and spokesperson for Academy of Nutrition and Dietetics in Miami. She suggests making carbs a quarter of your plate, lean protein another quarter, and nonstarchy veggies the last half. “Having a balanced plate not only helps in the management of one’s blood sugar levels, but also helps to keep you fuller longer,” Kimberlain notes.

But that doesn’t mean you have to sacrifice flavor. When you have a family to feed, you won’t want to.

These 15 diabetes-friendly recipes are balanced and tasty enough for anyone — regardless of whether they have diabetes — to enjoy.

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Mediterranean Low-Carb Broccoli Salad

Food Faith Fitness

This salad recipe is loaded with nonstarchy vegetables, including broccoli, artichoke hearts, sun-dried tomatoes, and onions. These foods are high in fiber, which will help you feel full longer, says Brittany Poulson, RD, CDCES, and author of Healthy Family Cookbook, who is based in Grantsville, Utah. “Healthy fats are included from olives and olive oil, making this a heart-smart choice, as well,” she says. Olives and olive oil are a rich source of monounsaturated fat, which helps lower your risk of heart disease, notes the American Heart Association (AHA). As diabetes doubles your risk of heart disease, according to the Centers for Disease Control and Prevention (CDC), it’s important to prioritize monounsaturated fats in your diabetes diet.

Plus, this salad’s creamy dressing uses protein-packed Greek yogurt (25.2 grams per cup) instead of high-fat mayonnaise (10.3 grams of fat; 1.6 grams from saturated fat per tablespoon).

One serving of this recipe (⅛ of the total) from the blog Food Faith Fitness provides 182 calories, 14.7 grams (g) of carbs, 5.9 g of protein, 12.4 g of fat, and 3.6 g of fiber.

RELATED: A Guide for Eating Dairy When You Have Diabetes

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659

Chicken Veggie Stir-Fry

Liz’s Healthy Table

Stir-fries make it easy to score a healthy diabetes dinner. And this recipe features plenty of diabetes-friendly veggies, including carrots, broccoli, zucchini, and green onions. It also features chicken as a lean protein choice, Poulson says. The American Diabetes Association (ADA) suggests choosing chicken without the skin to cut back on saturated fat and cholesterol.

And instead of salt, this chicken and veggie dish from Liz’s Healthy Table borrows tons of flavor from garlic, jalapeño, fresh ginger, lime, and reduced-sodium soy sauce. Too much sodium, which is in salt, can raise blood pressure levels, increasing heart disease risk, as the U.S. Food and Drug Administration notes.

One serving of this meal (¼ of the total recipe) packs 220 calories, 11 g of carbs, 26 g of protein, 3 g of sugar, 3 g of fiber, 9 g of fat (1.5 g saturated fat), and 380 milligrams (mg) of sodium.

If you want to add more carbs, be sure to serve this recipe over brown rice instead of white rice so you can get whole grains. Whole grains will help keep blood sugar spikes at bay, Poulson explains. A ½-cup of brown rice will add 150 calories and 33 g of carbs to the recipe, according to estimates from the U. S. Department of Agriculture (USDA).

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661

Vegetarian Lentil Tacos

Cooking Classy

These meatless tacos from Cooking Classy combine several healthy ingredients, including green lentils, vegetable broth, diced tomatoes, green chiles, yellow onion, garlic, cilantro, lime, and a variety of spices (cumin, chili powder, ancho chili powder, paprika, cayenne pepper). Using pulses like lentils in place of traditional taco starches like rice may slow digestion of sugar, ultimately lowering blood sugar levels, according to a study published in April 2018 in The Journal of Nutrition. And, “lentils add nutrients such as protein, fiber, iron, and magnesium,” Poulson says.

One serving (1/9 of the total) offers 145 calories, 2 g of fat, 23 g of carbs, 10 g of fiber, 2 g of sugar, and 8 g of protein. Poulson recommends using corn tortillas, whole-wheat tortillas, or wrapping your filling with a large lettuce leaf.

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662

Healthy General Tso’s Chicken

Plated Cravings

For a healthier version of a popular Chinese takeout dish, try this General Tso’s chicken recipe found on the Plated Cravings blog. “This homemade version removes the breading and skips the deep frying, both of which make it a healthier option for people with type 2 diabetes,” Poulson says.

It starts with a lean protein source (boneless chicken breasts) and marinades it in a very small amount of cornstarch, salt, and pepper. It then adds a simple stir-fry made of peanut oil, dried chiles, toasted sesame seeds, and chopped scallion. Peanut oil, for one, is a good source of heart-healthy monounsaturated fats, according to the ADA.

Finally, you’ll pour on a sauce made of ketchup, rice vinegar, hoisin sauce, a touch of brown sugar, and soy sauce (look for low-sodium versions of sauces and condiments, especially considering the recipe includes 718 mg of sodium).

One-quarter of this recipe packs 207 calories, 10 g of carbs, 12 g of protein, 12 g of fat (2 g of saturated fat), and 7 g of sugar. “To keep the meal low-carb, serve with a side of sauteed or steamed veggies instead of piling it on a bed of white rice,” Poulson says.

RELATED: 8 Healthy Carbs for People With Diabetes

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663

Banh Mi Chicken Burger Lettuce Wraps

Diabetic Foodie

Enjoy the flavors of a banh mi sandwich without tons of blood-sugar-spiking carbs and unhealthy saturated fats. These burgers from Diabetic Foodie use lettuce wraps in place of bread, and lean proteins like ground chicken or turkey in place of pork.

All those pickled cucumbers, radishes, and carrots also help make this a great meal for people with type 2 diabetes: “I love that this recipe piles the vegetables on top, hitting that goal of increasing nonstarchy vegetables at meal time,” Poulson says. Top the burgers with thinly sliced jalapeños and a small amount of sriracha mayo (optional). Be sure to use low-sodium soy sauce to whip up the burgers.

Each burger offers 242 calories, 11 g of fat (3 g saturated fat), 11 g of carbs, 2 g of fiber, 11 g of sugar, 23 g of protein, and 561 mg of sodium.

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664

Lemon Garlic Salmon

Healthy Fitness Meals

Fatty fish like the baked salmon featured in this recipe is a great source of omega-3 polyunsaturated fatty acids, according to the AHA. If you have type 2 diabetes, eating foods with omega-3 fatty acids may help reduce your risk of diabetes-related complications like heart disease and stroke. This recipe calls for baking your salmon with healthy, flavorful ingredients like lemons, lemon zest, garlic cloves, olive oil, and fresh parsley.

One of these salmon fillets from Healthy Fitness Meals provides 294 calories, 9 g of carbs, 29 g of protein, 17 g of fat (2 g saturated fat), 2 g of fiber, and 2 g of sugar. Pair the fish with a side salad or serving of roasted nonstarchy veggies, such as asparagus, to balance it out.

RELATED: The Best Types of Fish for a Healthy Heart

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665

Summer Tomato and Zucchini Quinoa Pizza

Simply Quinoa

“Just because you have diabetes doesn’t mean you have to miss out on your favorites, including pizza,” Poulson says. Case in point: This recipe from Simply Quinoa. It starts with a crust made of quinoa and hummus, which provide fiber, healthy fats, and protein, Poulson notes. Use more hummus to make the sauce and then add healthy toppings. “This recipe does what I often suggest to people with diabetes who still want to enjoy pizza, and that’s to top it with veggies,” Poulson says. Use nonstarchy veggies like zucchini and tomatoes, as these add flavor, fiber, vitamins, and minerals without tons of carbs, she adds.

One serving (1/12 of the recipe) packs 150 calories, 13 g of carbs, 4 g of protein, 10 g of fat (1 g of saturated fat), 3 g of fiber, and 1 g of sugar. Optional: Garnish with shredded vegan cheese, chopped basil, and red pepper flakes.

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666

Mexican Chopped Salad

The Cafe Sucre Farine

This chopped salad from The Cafe Sucre Farine is loaded with vegetables, with many of the nonstarchy variety: romaine lettuce, bell peppers, onions, jicama, zucchini, and tomatoes. It also includes black beans, which offer plenty of satiety-promoting protein and fiber (15.8 g protein and 18.1 g fiber per cup of the reduced-sodium variety). Bake your own tortilla chips and whisk together the recipe’s homemade honey-lime dressing so you can be sure how much salt and oil you’re getting.

One-eighth of this recipe provides 228 calories, 8 g of fat (1 g of saturated fat), 35 g of carbs, 10 g of sugar, 5 g of protein, 7 g of fiber. Add grilled chicken or fish if you’d like more protein.

RELATED: The Healthiest Greens for Your Salad

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Mediterranean Grilled Salmon Kabobs

Erhardt’s Eat

These grilled salmon kabobs from Erhardt’s Eat are healthy and packed with flavor. They take chunks of omega-3-packed salmon and nonstarchy veggies like zucchini, grape tomatoes, and red onion, and then marinate everything in dried spices, olive oil, and lemons. Add the lean protein and veggies to skewers and cook on the grill for a quick, healthy meal for diabetes.

One serving (¼ of the total recipe) offers 316 calories, 20.7 g of fat (2.8 g saturated fat), 4.3 g of carbs, 30.4 g of protein, 1.2 g of fiber, and 2.2 g of sugar. Optional: Top the kabobs with tzatziki sauce.

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668

Low-Carb Zucchini Lasagna

Diabetes Strong

Traditional lasagna is loaded with calories, carbs, and saturated fat, making it a bad choice for people with type 2 diabetes. But this version from Diabetes Strong uses zucchini in place of pasta to decrease carbs and calories dramatically without losing any flavor, says Poulson.

The zucchini contributes plenty of nutrients, she adds. For example, one medium zucchini provides 35 g of vitamin C, making it an excellent source of the nutrient. This antioxidant may be lacking in many people with type 2 diabetes, perhaps thanks to high levels of oxidative stress brought on by abnormalities in blood sugar metabolism, notes previous research.

This recipe also cuts back on saturated fat by using extra-lean ground beef and only a ½ cup of cheese, Poulson says.

One-quarter of this recipe offers 244 calories, 12.3 g of carbs, 30.4 g of protein, 7.9 g of fat (3.5 g saturated fat), 6.3 g of sugar, and 3.6 g of fiber.

RELATED: The Best Cold-Weather Foods for People With Diabetes

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Easy Quinoa Salad

Two Peas & Their Pod

For an easy, healthy meal, try this salad from blog Two Peas & Their Pod. It starts with fiber- and protein-rich quinoa (1 cup has 5.2 g of fiber and 8.1 g of protein) and adds plenty of healthy ingredients. “To balance the fiber-rich carbs in the quinoa, this recipe does a great job at filling the bowl with nonstarchy vegetables,” Poulson says. Then, it “ups the satiety factor even more with healthy fats in the olive oil-based vinaigrette dressing and avocado that’s mixed in.”

One serving (⅙ of the total recipe) contains 225 calories, 19 g of carbs, 4 g of protein, 15 g of fat (2 g saturated fat), 4 g of fiber, and 3 g of sugar. Add a lean protein like skinless chicken or turkey, or a plant-based protein option such as tofu to balance it out.

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670

Cauliflower Tacos

A Mind “Full” Mom

For a vegetarian meal, try these roasted cauliflower tacos from A Mind “Full” Mom. The taco filling is made up of nonstarchy cauliflower roasted in taco seasoning and heart-healthy olive oil. It’s then drizzled with homemade avocado lime sauce, which adds in a bit of plant-based protein and healthy fats for satiety, Poulson says. Serve in tortillas (Poulson recommends whole-wheat or soft corn for some whole grains), or use a lettuce wrap to lower the carb count. Top with pickled red onions, chopped cilantro, and a dash of queso fresco or feta cheese (optional).

To add additional protein, keep it simple. “You could easily add in a small side of black or pinto beans to increase the protein, while keeping it plant-based,” Poulson says.

A serving of this recipe (¼ of the total) provides 147 calories, 11 g of fat (1 g saturated fat), 11 g of carbs, 6 g of fiber, 3 g of sugar, and 3 g of protein.

RELATED: Study Suggests Why a Plant-Based Diet May Help Prevent Type 2 Diabetes

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671

Slow Cooker Chicken Noodle Soup

A Sweet Pea Chef

This hearty chicken noodle soup combines skinless chicken breasts, low-sodium chicken broth, garlic, onion, carrots, celery, and a variety of herbs. Plus, it uses zucchini in place of pasta noodles. “Because there are no noodles, it’s low-carb, making it a great option for someone who is watching their carbohydrate intake,” Poulson says.

Plus, “this chicken vegetable soup is jam-packed with color and nutrients, and brings plenty of flavor as well,” Poulson notes.

One-sixth of this recipe from A Sweet Pea Chef offers 226 calories, 5 g of fat (1 g saturated fat), 14 g of carbs, 3 g of fiber, 32 g of protein, and 5 g of sugar.

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672

No-Cook Zucchini Noodles With Pesto

Healthy Seasonal Recipes

This low-carb vegetarian dish from Healthy Seasonal Recipes is easy to whip up. Plus, there’s no cooking required.

You can make your own zucchini noodles (“zoodles”) with a spiralizer, mandoline, or vegetable peeler. Or, buy them pre-made. Either way, you’ll end up with a low-carb pasta dish that’s also rich in vitamins, minerals, and fiber. Mix the “zoodles” with a bit of homemade pesto (find a recipe on the blog) and top with nonstarchy tomatoes and a bit of fresh Parmesan. “[This recipe] goes above and beyond filling half your plate with nonstarchy veggies by filling the entire plate with them!” Poulson says.

One-half of this recipe provides 242 calories, 19 g of fat (4 g saturated fat), 10 g of carbs, 3 g of fiber, 7 g of protein, and 6 g of sugar. “If you want to make this more of a hearty meal for dinner, you could easily add in some grilled [skinless] chicken breast or ground turkey meatballs,” Poulson says.

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60 Incredibly Delicious Diabetic Dinner Recipes

With a maximum of 40g carbohydrates per serving, these recipes are the most delectable way to meet your diabetic diet needs. Best of all, even non-diabetic family members will love them, too.

For a healthy, simple supper, turn to these delicious dinner ideas for people with diabetes. You’ll find the details for the recipes in this video in the following five slides.

Want more diabetic-friendly recipes? Sign up for our free newsletter Balanced Plate: Thriving with Diabetes.

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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

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This tropical favorite is a delicious and healthy dinner with tons of flavor! You can substitute regular rice for the cauliflower rice if desired. —Bethany DiCarlo, Harleysville, Pennsylvania

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Everyone will enjoy these fork-tender, slow-cooker pork chops with a creamy, light gravy. Serve with a green vegetable, mashed potatoes and coleslaw or a salad. These are the best slow cooker pork chops. —Sue Bingham, Madisonville, Tennessee

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If you’re not in the mood to cook, then you can always visit one of the best restaurants for diabetics.

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I’m always up for new ways to cook salmon. In this dish, a sweet sauce gives the fish and green beans some down-home barbecue tang. Even our kids love it. —Aliesha Caldwell, Robersonville, North Carolina

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One of our favorite comfort-food dinners is spaghetti and meatballs. We’re crazy about this lighter, healthier version that features so many veggies. It has the same beloved flavors with more nutritious ingredients! —Courtney Stultz, Weir, Kansas

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I’ve liked the chicken and artichoke combo for a long time. Here’s my own lemony twist. With all the praise it gets, this dinner is so much fun to serve. —Carly Giles, Hoquiam, Washington

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This salad can be served as a cool and satisfying dinner or lunch. The delicious taste and smooth texture of avocados mixed with the crisp shrimp salad is heavenly. —Teri Rasey, Cadillac, Michigan

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This sheet-pan chicken and veggies meal tastes as if it took hours of hands-on time to put together, but the simple ingredients can be prepped in mere minutes. The rosemary gives it a rich flavor, and the meat juices cook the veggies to perfection. It’s unbelievably easy! —Sherri Melotik, Oak Creek, Wisconsin

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Think of this stir-fry as your chance to play with heat and spice. I balance the savory beef with coconut milk and a spritz of lime. —Joy Zacharia, Clearwater, Florida

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I was raised as a southern girl, with the love of barbecue built into my DNA. This slow-cooker recipe allows me to enjoy the flavors I grew up eating, while still following a healthy diet. —Heidi Mulholland, Cumming, Georgia

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Simple recipes that land on the table fast are lifesavers. I serve skillet pork chops with veggies and, when my husband lobbies, cornbread stuffing. —Tracey Karst, Ponderay, Idaho

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Perfect for an end-of-the-week meal, this sensational dish comes together quickly with leftover rice. I learned a great tip for the steak recently: Partially freeze it, and it will be easy to cut into thin slices. —Simone Garza, Evansville, Indiana

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My husband had a poor perception of healthy food until he tried this beefy casserole. The combination of pasta, oregano, mushrooms and green peppers makes it a favorite healthy pasta recipe in our house. —Theresa Smith, Sheboygan, Wisconsin

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I created this recipe when I didn’t have the ingredients for my go-to dish. After making this, it became my new favorite! —Jackie Burns, Kettle Falls, Washington

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I needed a fast supper while babysitting my grandchild. I used what my daughter-in-law had in the fridge and turned it into what’s now one of our favorite chicken and spinach recipes. —Sandra Ellis, Stockbridge, Georgia

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When my husband and I wanted to live healthier, our first step was to eat more power foods, such as whole grains, fresh veggies and protein. Combined with our love for Italian food, this tasty lasagna is one of the nutritious results.—Jennifer Yaden, Richmond, Kentucky

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I created this dish after my three kids tried Chinese takeout and asked for more. To make things easy for myself, I typically use a rotisserie chicken from the deli. —Naylet LaRochelle, Miami, Florida

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Pork tenderloin becomes amazingly tender in this braised stew. It’s a fantastic meal for a cold winter night. —Nella Parker, Hersey, Michigan

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I’ve used my Nicoise as an appetizer or a main-dish salad, and it’s a winner every time I put it on the table. Here’s to a colorful, make-ahead salad! —Jan Meyer, St. Paul, Minnesota

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When we barbecue, we like to wow our guests, so dogs and burgers are out! We make tuna skewers topped with salsa—the perfect easy recipe. My five kids like to help me put them together. —Jennifer Ingersoll, Herndon, Virginia

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The unique fruit and mayo combination puts this burger over the top. You can also substitute nectarines for the peaches. They’re both delicious! —Charlene Chambers, Ormond Beach, Florida

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I really like the rich taste of sesame oil in this Thai-inspired dish. If you don’t have it, canola oil does the trick, too. To get a similar nuttiness, toss in a handful sliced almonds before serving. —Kelli Whiting, Fortville, Indiana

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This recipe is special to me because it’s an easy one-pot meal that tastes like you spent the whole day in the kitchen. My family loves it. —Lynn Bowen, Geraldine, Alabama

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Sure makes life easy having this tasty dish stashed away in the freezer! Another plus, you throw it all in the slow cooker—no skillet necessary. —Diane Smith, Pine Mountain, Georgia

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I’d wanted to make boeuf bourguignon (beef Burgundy) ever since I got one of Julia Child’s cookbooks, but I wanted to find a way to fix it in a slow cooker. My slow-cooker boeuf bourguignon is still rich, hearty and delicious, but there’s no need to watch it on the stovetop or in the oven. —Crystal Jo Bruns, Iliff, Colorado

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Skillet pork chops make easy comfort food. We have them with a salad and fruit. If you’ve got fresh green beans or steamed broccoli, go for it. —Donna Roberts, Manhattan, Kansas

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These fajitas are the best, and a much healthier version of the typically pan-fried ones you find in restaurants. I like to serve them in flatbreads instead of tortillas. —Erin Michniacki, Manhattan, Kansas

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Such a cool idea for a light lunch or even an appetizer simply served in small lettuce leaves. When I want to make it easier for my kids to eat, I mix it all up with shredded lettuce and serve in a bowl. —Diana Rios, Lytle, Texas

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I’m a busy pastor’s wife and mother of three, and this delicious, inexpensive and easy main dish helps my day run smoother! The steak is so tender and flavorful, my kids gobble it up and my husband asks for seconds. —Lael Griess, Hull, Iowa

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Celeriac, or celery root, is a root veggie that combines well with other seasonal ingredients and adds nice texture and flavor to this puree. —Taste of Home Test Kitchen

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Oh what fun it is to prepare a heavenly salmon with only five ingredients. My dressing serves as a glaze and a flavor-booster for the rice. —Naylet LaRochelle, Miami, Florida

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Just open the fridge and go to town making this throw-together curry. We prefer turkey, but if you like chicken, shrimp, even bean sprouts and carrots, by all means, add them. —Lauren Rush, Clark, New Jersey

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With sweet potatoes, dried cranberries and apple slices, this colorful pork dish is especially popular during fall and winter. —Mary Relyea, Canastota, New York

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I really love African flavors, but you don’t really encounter them much in the U.S. Here the combination of native African ingredients, all of which can be found in the States, transports you to a new culinary place. —Michael Cohen, Los Angeles, California

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We love a homemade meal at the end of the day. But the prep involved? Not so much. My Greek-inspired pasta is lemony, herby and, thankfully, easy. —Roxanne Chan, Albany, California

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My father made up this sweet, flavorful recipe for my mother when he took over the cooking. We serve it with whole wheat pasta or brown rice. —Ann Marie Eberhart, Gig Harbor, Washington

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Here’s a different take on traditional stuffed peppers. I substituted chicken for the beef and used Cubanelle peppers in place of the green peppers that are usually featured in such a dish. —Ron Burlingame, Canton, Ohio

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My husband and I enjoy this southwestern take on lasagna because it’s not as dense or heavy as traditional layered dishes made with pasta. Our two daughters enjoy the mild flavor. —Lisa King, Caledonia, Michigan

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I love to share my cooking, and this hearty sheet-pan dinner has built a reputation for being tasty. People have actually approached me in public to ask for the recipe. —Laurie Sledge, Brandon, Mississippi

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I’ve always heard that it’s important to eat a rainbow of colors to get all of the nutrients we need. Thanks to my garden-grown veggies, this dish certainly fits the bill. —Nicole Ehlert, Burlington, Wisconsin

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I feel the spirit of Julia Child when I make lemon-pepper salmon en papillote (in parchment). It’s the first French recipe I learned, and the delightful little packages are family-friendly. —Renee Greene, New York, NY

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I invented this chicken and veggie dish to use up extra mushrooms and asparagus. My husband suggested I write it down because it’s a keeper. —Rebekah Beyer, Sabetha, Kansas

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When the weather sizzles, get your chill on with a cool chicken salad. Mine uses grapes, pecans and celery for that signature crunch. —Sarah Smiley, Bangor, Maine

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Busy weeknights don’t stop my husband from firing up the grill. This meal-in-one comes together fast. Try it with chimichurri and cotija cheese. —Naylet LaRochelle, Miami, Florida

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My husband and our sons like to have meat with their meals, but I prefer more veggies. This combo with rotini pasta is colorful and healthy, and it keeps everyone happy. —Anna-Marie Williams, League City, Texas

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This is my “go to” recipe for quick dinners, family or guests. It’s colorful, healthy, easy to prepare and absolutely delicious. The best part is it only calls for five ingredients! —Mary Hawkes, Prescott, Arizona

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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

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Here’s a twist on classic meat loaf. You can make these loaves ahead, and they’ll last for a few days. Make meat loaf sandwiches with the leftovers, buns and a little Monterey Jack cheese. —Tasha Tully, Owings Mills, Maryland

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At our house, we just love a good comforting, hearty, tomato-based chili with bold flavors! This unique chili is loaded with veggies and flavor. You can also prepare the recipe in the slow cooker. Just add ingredients to the crock and cook over high heat for about 4 hours. —Courtney Stultz, Weir, Kansas

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This light dish is perfect for any night of the week, and it looks as good as it tastes! If you have leftover sauteed mushrooms or other vegetables, toss them in as well. —Lisa Speer, Palm Beach, Florida

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I’ve tended a garden for decades, and these colorful “boats” made from cucumbers hold my homegrown tomatoes, peas and dill. It’s absolute garden greatness. —Ronna Farley, Rockville, Maryland

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I like making this dish because it allows me to stay on track for my weight loss without giving up foods I love. —Nicholas Monfre, Oak Ridge, New Jersey

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We love asparagus, so I look for ways to go green. This pasta dish comes together fast on hectic nights and makes wonderful leftovers. —Carol Suto, Liverpool, New York

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I’m married to a marathon runner, which means dinners need to be healthy but flavor-packed. These low-carb wraps are quick and easy. He loves the health aspect, I love the taste! —Melissa Pelkey Hass, Waleska, Georgia

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This is one of my husband’s all-time favorite meals. I’ve even converted some friends to fish after eating this. I serve it with fresh melon when it’s in season to balance the subtle heat of the cabbage mixture. —Elizabeth Bramkamp, Gig Harbor, Washington

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I love Southwest-inspired cuisine, but the dishes are often unhealthy. As a dietitian, I try to come up with nutritious twists on recipes, which is how my stuffed peppers dish was born. —Amber Massey, Argyle, Texas

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I enjoy beef Stroganoff but wanted a version with chicken. For a French twist, I added ham, Swiss and Dijon. It quickly became a family favorite. —Jeanne Holt, Mendota Heights, Minnesota

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I love making this stuffed pepper recipe. It’s one of the few ways I can get my husband to eat veggies. Make it meatless by replacing the beef with eggplant and adding more vegetables like mushrooms or squash. You can also replace the rice with barley, couscous or even orzo. —Jennifer Zimmerman, Avondale, Arizona

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Cajun rice from a restaurant or box can have a lot of sodium and fat. Here’s a hearty, healthy way to trim it down. —Raquel Haggard, Edmond, Oklahoma

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Originally Published: September 18, 2020

Emily Racette Parulski

Emily Racette Parulski is a Senior Editor for Taste of Home, specializing in email newsletters. When she’s not writing about food, she’s baking something sweet to feed her chocolate obsession.

Type 2 Diabetes Diet: Do’s and Don’ts

November 14 is World Diabetes Day. One of the important points in the treatment of diabetes is diet. We tell you which foods are allowed for type 2 diabetes, and which ones are better to forget about.

A person diagnosed with type 2 diabetes manages to maintain normal blood glucose levels only with the help of special nutrition. But in order to achieve excellent results in compensating for the disease, it is important to know what should not be eaten with diabetes, which foods should be limited as much as possible, and which can be consumed without restrictions. It is helpful for people with diabetes to keep a food diary to help control their diet.

What you can eat:

• Animal and vegetable proteins (meat, poultry, fish, eggs, cheese, cottage cheese, legumes).
• Fats of animal and vegetable origin (butter, sour cream and cottage cheese with a high fat content, vegetable oils, nuts).
• Carbohydrates are only slow (cereals, vegetables, greens).
• Spices, spices, herbs.

What not to eat:

• Products that aggravate carbohydrate metabolism disorders. These include:
• Foods with a high glycemic index (flour, sugar, chocolate, white rice, potatoes, heat-treated beets, carrots, and others). Carbohydrates in them are quickly broken down and cause sharp jumps in blood glucose.
• Products containing lactose. It is recommended to limit the consumption of milk and liquid dairy products to 100 ml per day.
• Fructose reduces the sensitivity of cells to insulin, which is already reduced in type 2 diabetes. Therefore, fruits, dried fruits, honey should be limited in the diet (15 g of fructose per day). For example, very sweet fruits (bananas, pears, grapes) should be excluded. It is better to give preference to berries. And use this group of products as a dessert, do not use it as an independent dish. Many snack on fruit – this is wrong.

Type 2 Diabetes Food Chart

Weekly menu for type 2 diabetes mellitus

This is what a sample diet for a type 2 diabetic looks like. Doctors recommend not to make a menu on your own, but to seek advice from nutritionists.

Monday

Breakfast: buckwheat porridge

Lunch: beef stew with vegetables

Snack: baked apple with cottage cheese

Dinner: pink salmon on a vegetable pillow

Tuesday

Breakfast: barley porridge

Lunch: onion soup or beef with vegetables

Afternoon snack: cabbage salad with apple

Dinner: lean fish

Wednesday

Breakfast: millet porridge with pumpkin

Lunch: chicken fillet and cereals to choose from allowed

Afternoon snack: cottage cheese with berries

Dinner: lean fish or turkey with steamed vegetables

Thursday

Breakfast: scrambled eggs (no more than two eggs per serving)

Lunch: chicken with grits

Afternoon snack: cheesecakes

Dinner: lean beef and vegetables

Friday

Breakfast: cheesecakes

Lunch: white fish fillet in the oven with vegetables

Lunch: cabbage salad

Dinner: turkey

Saturday

Breakfast: any porridge from the list of permitted

Lunch: vegetable puree soup in a slow cooker

Afternoon snack: kiwi smoothie

Dinner: chicken or turkey with vegetables

Sunday

Breakfast: oatmeal

Lunch: chicken soup

Afternoon snack: salad with celery and walnuts

Dinner: lean fish fillet with vegetables

Diet results

Proper nutrition in type 2 diabetes helps to lose weight and thereby reduce insulin resistance of cells, or, in other words, susceptibility to insulin.

Dieting for type 2 diabetes may seem tedious at first, but then it becomes a way of life.

Diabetes is incurable, but it can be controlled and lead a full life. In patients who follow the rules and recommendations, blood sugar normalizes, the general condition of the body improves and immunity increases. A person can also get rid of extra pounds and all sorts of problems associated with diabetes.

You need to remember the main rule: food should be varied. It is important that with food a person receives vitamins and other useful substances necessary for the life of the body.

Natalya Belyaeva, dietitian:

“Type 2 diabetes mellitus belongs to the group of NCD diseases – non-communicable diseases characterized by a long duration and slow progression. By the way, in addition to type 2 diabetes, this group also includes cardiovascular diseases, oncological diseases and chronic respiratory diseases.

Nutrition as a component of a proper lifestyle in type 2 diabetes mellitus, of course, must be organized in accordance with the existing metabolic disorders: be complete, contain all macro- and micronutrients. It is important with nutrition not only to correct the disturbed carbohydrate metabolism in such patients, but also to prevent the formation of other problems.”

More articles about healthy eating.

Weekly menu for type 2 diabetes mellitus

Diabetes mellitus is a common endocrinological disease, in which carbohydrate metabolism is disturbed mainly. The consequences of this disease can be tragic if you do not start treatment on time and ignore the special menu for diabetes.

The most important role in the treatment of this disease is nutrition. Currently, diabetes is a chronic condition, but with the right diet, its devastating effects on the body can be minimal.

Diabetes mellitus type 2 requires an individual menu selection, so if you have been diagnosed with this disease, be sure to consult a doctor. The menu below for diabetes is indicative.

Basic principles of the menu for type 2 diabetes:

1. It is necessary to exclude or sharply reduce the amount of simple carbohydrates in the diet – sugar, honey, jam, chocolate, cakes, cookies, marmalade, semolina and rice cereal. Only occasionally can you use these products. Also, these products may be necessary for the relief of a hypoglycemic state.
2. The diet of patients should contain mainly complex carbohydrates, sources – grain or bran bread, cereals, vegetables, fruits and berries.

All fruits and vegetables are divided into 3 groups:

Group 1 are products containing up to 5 g of carbohydrates per 100 g of product. This group includes: cucumbers, tomatoes, white cabbage and cauliflower, zucchini, eggplant, lettuce, sorrel, spinach, rhubarb, radish, mushrooms, pumpkin, cranberries, lemons, sea buckthorn, apples and sour plums. These products can be consumed up to 600-800 g per day.

Products of the 2nd group contain from 5 to 10 g of carbohydrates per 100 g. This group includes: carrots, beets, onions, rutabaga, celery, sweet peppers, beans, tangerines, oranges, grapefruit, apricots, cherry plum, watermelon, melon, pear, peaches, lingonberries, wild strawberries, raspberries, currants, blueberries, sweet apples and plums. They should be consumed no more than 200 g per day.

And finally, 3rd group. These are foods containing more than 10 g of carbohydrates per 100 g. It includes: potatoes, green peas, sweet potatoes, pineapples, bananas, pomegranates, cherries, figs, dates, persimmons, sweet cherries, grapes, raisins, dried apricots, prunes. Their use in the menu for diabetes is not recommended, or it is extremely rare to do so. Potatoes are allowed in the amount of 200-300 g per day, taking into account the total amount of carbohydrates.

3. It is necessary to enrich the diet with dietary fiber. They are able to lower blood sugar levels and maintain it at an optimal level. Foods rich in dietary fiber include fruits, vegetables, and grains.
4. It is desirable to reduce animal fats in the diet and exclude such products as pork, lamb, goose, duck, liver, heart. Use egg yolks no more than 3-4 times a week.
5. In the menu for type 2 diabetes, proteins should be present in sufficient quantities. Their sources are: cottage cheese and other dairy products, beef, white poultry meat, fish, egg whites.
6. The diet must contain all the necessary vitamins and minerals. To do this, food should be varied and complete.
7. Cooking methods can be used any, preference for cooking, stewing, baking. Do not cook breaded dishes.
8. Diet should be fractional, 4-6 times a day.
9. For patients receiving insulin, it is necessary to record carbohydrates with the calculation of bread units. It is important that the amount of carbohydrates daily be at the same level.

This menu is more suitable for patients with type 2 diabetes, patients with type 1 diabetes should clearly control their blood sugar levels, the amount of carbohydrates eaten and, based on these data, select the dose of insulin, of course, under the supervision of the attending physician.

MONDAY

Breakfast: buckwheat porridge

Lunch: onion soup; Osso buko or beef stew with vegetables

Snack: baked apples with cottage cheese

Dinner: pink salmon in a slow cooker on a vegetable pillow

TUESDAY

Breakfast: barley porridge with milk

Lunch: onion soup; Osso buko or beef stew with vegetables

Snack: white cabbage salad with apple

Dinner: pink salmon in a slow cooker on a vegetable pillow

MEDIUM

Breakfast: millet porridge with pumpkin in a slow cooker (excluding raisins and sugar)

Lunch: tomato puree soup; homemade chicken sausages + garnish

Snack: cottage cheese with berries

Dinner: squid stew with vegetables + sliced ​​​​fresh vegetables

THURSDAY

Breakfast: frittata with zucchini, spinach and tomatoes (2 eggs per serving)

Lunch: tomato puree soup; homemade chicken sausages + garnish

Snack: diet syrniki

Dinner: squid stew with vegetables + sliced ​​​​fresh vegetables

FRIDAY

Breakfast: diet cheesecakes

Lunch: vegetable puree soup in a slow cooker; fillet of halibut in the oven

Snack: cabbage salad with cranberries

Dinner: chicken paprikash

SATURDAY

Breakfast: cottage cheese pate with radish

Lunch: vegetable puree soup in a slow cooker; fillet of halibut in the oven

Snack: kiwi smoothie

Dinner: chicken paprikash

SUNDAY

Breakfast: couscous with pumpkin and cranberries in a slow cooker

Lunch: cold yogurt soup; chicken casserole in a slow cooker

Snack: salad with celery, mustard and walnuts

Dinner: pagasius fillet in slow cooker

Teas and fruit drinks are suitable for drinks, but they should be consumed without adding sugar. Juices should not be abused, they contain a large amount of simple carbohydrates, the absorption of which is impaired in diabetes.

In addition to the above dishes, fruits should be included in the diet: plus 1-2 fruits for this menu, preferably from the first or second food group. Also, low-fat dairy products should be added to this menu, these can be yogurts, kefir, cottage cheese, fermented baked milk, etc. Make sure the product does not contain sugar.

The Type 2 Diabetes menu has been designed according to the principles of the Menu of the Week system.

Weekly shopping list (for 2 people)

Vegetables, fruits, herbs:
– pumpkin – 550 g
– fresh spinach – 1 cup
– zucchini – 2 pcs.
– tomatoes – 11 pcs.
– cherry tomatoes – 10 pcs.
– garlic – 1 pc.
– greens (parsley, dill, basil) – 5 bunches
– radish – 110 g
– green onion – 17o g
– lettuce – 60 g
– onion – 2 kg
– fresh cucumber – 1 pc.
– Bulgarian pepper – 2 pcs.
– celeriac – 6 stalks
– apples – 4 pcs.
– white cabbage – 400 g
– carrots – 5 pcs.
– green beans – 300 g
– asparagus – 150 g
– fennel – 150 g
– tomatoes in their own juice – 400 g
– cauliflower – 400 g
– potatoes – 5 pcs.
– broccoli – 400 g
– green peas – 200 g
– corn – 200 g
– apples – 4 pcs.
– lemon – 1 pc.
– kiwi – 2 pcs.
– mint – 2 sprigs
– blueberries – 60 g (or other berries)

Nuts, juices :
– apple juice – 50 ml
– orange juice – 100 ml
– walnut – 50 g

Meat, fish, eggs:
– eggs – 8 pcs.
– pangasius – 1 fillet
– beef – 700 g
– pink salmon – 500 g
– chicken fillet – 1200 g
– chicken liver – 200 g
– squid – 250 g
– halibut fillet – 3 pcs.

Dairy products:
– butter – 200 g
– milk – 2.5 liters.
– cottage cheese – 580 g
– hard cheese – 150 g
– cream – 150 ml
– sour cream – 390 g
– yogurt – 320 ml

Grocery, spices and others:
– buckwheat – 2 cups
– pearl barley – 1 cup
– couscous – 1 cup
– oat flakes – 3 tbsp.
– sugar – 2 tbsp.
– millet – 200 g
– vegetable oil – 100 ml
– olive oil – 9st.l.
– sweet paprika – 3 tsp
– soda – 1 pinch
– corn flour – 2 tbsp.
– cinnamon – 1 pinch
– thyme – 1.5 tsp.
– bay leaf – 1 pc.
– dried cranberries – 0.5 cups
– vegetable broth – 1 liter
– black pepper – 10 g
– grain bread – 15 pieces
– dry white wine – 150 g
– tomato paste – 1 tbsp.
– rosemary – 1 tsp
– lemon peel – 1 tsp
– orange peel – 1 tsp
– wheat flour – 4 tbsp.
– starch – 1 tsp
– coriander – 0.