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All Recipes | Featured Recipes | Healthy Eating Blog | Diabetes
Cookbooks | Register
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A Clean & Simple Meal Plan for the New Year
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A Clean & Simple Meal Plan for the New Year

Do you have a resolution to eat healthier this new year? Diabetes
Food Hub, our new food and cooking website, makes meal planning
easier by providing over a thousand diabetes-friendly recipes to
choose from, an interactive meal planner and a grocery list generator.
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To help get you started, we've come up with a clean and simple
meal plan of recipes featuring natural, healthy and whole foods. This
meal plan is low in sodium, has no added sugar and provides balanced
meals loaded with vegetables, lean protein and whole grains.

See below for more information on using these recipes in the
interactive Diabetes Food Hub Meal Planner.

Get the full meal plan at Diabetes Food Hub
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DINNER

Herbs de Provence Chicken with Easy Middle Eastern Green Be
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Herbs de Provence Chicken
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with Easy Middle Eastern Green Beans
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Make this dinner early in the week and make extra chicken for
leftovers (you can easily double the recipe). You could also add a
whole grain to this meal, like brown rice or Cilantro Lime Quinoa.
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Seasonal Baked Whitefish Pouches with Sweet Potato Masala
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Seasonal Baked Whitefish Pouches
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with Sweet Potato Masala
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The sweet potatoes and the fish pouches cook at the same temperature,
so you can bake everything at once. Start by preparing the Sweet
Potato Masala; you can prepare and bake the fish and vegetable pouches
while the sweet potatoes are roasting.

Sheet Pan Zucchini, Red Pepper & Tofu Stir-Fry with Cila
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Sheet Pan Zucchini, Red Pepper & Tofu Stir-Fry
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with Cilantro Lime Quinoa
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This "stir-fry" is cooked in a sheet pan for an even
easier "hands-off" dinner. This calls for zucchini and red
pepper, but you could use any nonstarchy vegetables, fresh or frozen.

LUNCH

"Love Your Leftovers" BBQ Bowls
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"Love Your Leftovers" BBQ Bowls
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To make this bowl, you can use leftover chicken, quinoa, and
vegetables from any of the dinner meals. Bring it all together with
greens and a drizzle of homemade Fruit-Sweetened BBQ Sauce.
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Powerhouse Salad
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Powerhouse Salad
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This filling salad is a meal all on its own! If you have more chicken
leftover, you could add it to this salad for more protein (or instead
of the hard-boiled egg).

BREAKFAST

Peachy Yogurt & Granola Jar
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Peachy Yogurt & Granola Jar
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Instead of store-bought yogurt containers that are loaded with added
sugar, try this homemade parfait! Plain yogurt is sweetened with a
fruit-based jam and fresh or frozen peach slices. You can prepare the
jars ahead of time but add the Homemade Fruit-Sweetened Granola just
before eating.
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Egg and Avocado Toasts
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Egg and Avocado Toasts
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This recipe boasts whole grains, healthy fats, and protein that will
keep you full until lunch. You can poach the eggs in the microwave for
a simple, yet perfectly cook egg, or top the toast with a sliced
hard-boiled egg that was made ahead of time.

BONUS

BBQ Popcorn
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Snack: BBQ Popcorn
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Instead of piling on salt and butter, this popcorn is flavored with
Fruit-Sweetened BBQ Sauce and smoked paprika. If you don't have
avocado or sunflower oil, you could use canola oil. Or, if you have an
air popper, you can pop the corn without any oil.
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Peppermint Chocolate "Nice Cream"
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Dessert: Peppermint Chocolate "Nice Cream"
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Frozen bananas provide a creamy texture and sweet flavor in this
dairy-free "nice cream." Cacao nibs add a nice crunch, but
it you can't find them in the store, you could use chocolate
chips, or just leave them out.

Download the grocery list here
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TIPS

Unlock All of the Features of Diabetes Food Hub

You can fit these recipes into your weekly meal plan using the
interactive Meal Planner on Diabetes Food Hub to plan out your week.
Once you have
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created your free account, you can save recipes, then drag-and-drop
them into your meal plan.
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Register now >>
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DFH homepage
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Meal Prep Tips

To make things easier during mealtime, there are several things in
this meal plan that you can make and do ahead of time. Check out the
article on Diabetes Food Hub for more shopping and meal prep tips!

Get the full meal plan >>
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Like these recipes?

Find more clean and simple recipes in our new cookbook, The Clean
& Simple Diabetes Cookbook by Jackie Newgent, RDN, CDN. Designed
with simplicity in mind, each recipe in this book uses no more than 7
ingredients and needs only 15 minutes or less of prep time. The book
also includes: strategies for meal planning and prep, essential
how-to's to boost your confidence in the kitchen and healthy
menu ideas.

The Clean & Simple Diabetes Cookbook

Get 30% off with code SIMPLE20 when you purchase from ShopDiabetes.org
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Also available online at:

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Barnes and Noble button
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or in-store at Sam's Clubs nationwide.





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