A Clean & Simple Meal Plan for the New Year

All Recipes | Featured Recipes | Healthy Eating Blog | Diabetes Cookbooks | Register 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. 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 DINNER Herbs de Provence Chicken with Easy Middle Eastern Green Beans 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. Seasonal Baked Whitefish Pouches with Sweet Potato Masala 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 Cilantro Lime Quinoa 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 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. Powerhouse Salad 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 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. Egg and Avocado Toasts 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 Snack: BBQ Popcorn 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. Dessert: Peppermint Chocolate “Nice Cream” 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 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 created your free account, you can save recipes, then drag-and-drop them into your meal plan. Register now >> 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 >> 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. Get 30% off with code SIMPLE20 when you purchase from ShopDiabetes.org Also available online at: or in-store at Sam’s Clubs nationwide. There’s nothing we can’t do when we’re Connected for Life. VIEW ONLINE | MANAGE YOUR COMMUNICATIONS | FORWARD TO A FRIEND American Diabetes Association | 2451 Crystal Drive, Suite 900, Arlington, VA 22202 | 1-800-DIABETES Please add askada@diabetes.org for answers about Diabetes Food Hub or for resources for living well with diabetes. Click Here to Unsubscribe. © 2020 American Diabetes Association, All rights reserved.