7 Day Meal Plan – 45 gram Carbohydrate 
          This meal plan contains ideas for meals that each have 45 grams of carbohydrates 
          Tips for Healthy Eating                                                        Tips for Saving Money 
            Choose healthy fats in moderate amounts (olive oil,                           Try buying items in bulk such as pasta, cereal, 
               canola oil, avocados, nuts and seeds).                                         oatmeal, nuts, etc.  
            Eat more high-fibre foods such as vegetables,                                 Buy in-season fruits and vegetables. 
               legumes, and whole grain breads and crackers.                               Buy day-old bread and keep bread in 
               High fibre foods should have at least 4 grams of fibre                         the freezer. 
               per serving.                                                                Buy no-name brand products.  
            Include fish 2 or more times a week.                                          Check flyers and watch for coupons. 
            Aim for 7 to 10 servings of vegetables and fruits each 
               day; include extra veggies as snacks.                                     Helpful Resources and Websites 
            Include vegetarian meals using beans, lentils, peas,                          Diabetes Canada – Just The Basics  
               or tofu.                                                                    Health Canada – Meal Planning Basics 
            Choose lower fat dairy products (1% milk, less than                           Unlock Food – www.unlockfood.ca 
               20% Milk Fat, cheese, and yogurt).  
            Eat meals about 4 to 6 hours apart. If your meals are                         Dietitians of Canada – Plan Well Shop Smart 
               spaced more than 4 to 6 hours apart, you might benefit                      Eatracker – Food and Activity Tracker (Web and App) 
               from a healthy snack.                                                       Cookspiration – Recipe Ideas (Web and App) 
          Protein Pancakes                                  Makes: 8 pancakes            Curried Lentils                               Makes: 2 cups of lentils 
          Prep time: 10 minutes                          Cook time: 10 minutes           Ingredients 
          Ingredients:                                                                      1 Tbsp olive oil                  1 chopped onion 
            1 cup large flake oats             1 ripe banana                              1 chopped carrot                  2 Tbsp chopped garlic 
            2 large eggs                       1/2 cup egg whites                         1 Tbsp yellow curry paste         1 Tbsp cumin 
            ¼ cup low fat milk                 4 tsp baking powder                        1 Tbsp coriander                  ½ tsp fenugreek 
            pinch of salt                      1 tsp cinnamon                             2 Tbsp chopped fresh ginger       2 cups lentils 
            1 to 2 scoops unsweetened          2 Tbsp. ground flaxseeds                   1 cup diced canned                6 cups vegetable or chicken 
             protein powder                                                                  tomatoes                           stock 
          Method                                                                            1 tsp salt                        ½ cup chopped cilantro 
          Blend all ingredients in a blender at medium speed until well mixed.           Method 
          Heat a non-stick griddle to medium high heat. Add batter in small              Heat 1 Tbsp olive oil, add chopped onion and carrots, and cook until 
          circles. When the edges start to look browned (2 to 3 minutes), flip           soft. 
          and cook for another minute or two on the other side.                          Mix in garlic, ginger, cumin, coriander, fenugreek, and curry paste. 
          Top with sugar-free syrup, peanut butter, Greek yogurt, nuts, or               Add lentils, canned tomatoes, stock and salt, stir, cover the pot and 
          fresh berries!                                                                 simmer for 30-40 minutes until lentils are soft. 
          Tip:      Refrigerate or freeze cooked pancakes.                               Add chopped cilantro. 
                    Reheat in a toaster for a quick, on-the-go breakfast. 
                                                                        www.fraserhealth.ca 
                                This information does not replace the advice given to you by your healthcare provider. 
          Catalogue #262255 (November 2019)                                                                                                                     
          To order: patienteduc.fraserhealth.ca                                                                                                  Page 1 of 2 
           7 Day Meal Plan: 45 gram Carbohydrate – continued                                                                                                                                                                                                                                                          *Tbsp = Tablespoon                          tsp = teaspoon 
                                      Monday                                            Tuesday                                          Wednesday                                            Thursday                                              Friday                                           Saturday                                             Sunday 
                        Eggs & Avocado Toast                               TexMex Tofu Scramble                            Blueberry Ricotta Oatmeal  Veggie Omelette & Toast                                                              Cereal with Milk                                  Protein Pancakes                                       French Toast 
                    1 to 2 large eggs, poached                         Scramble                                           ¾ cup steel cut oats                                1 to 2 eggs                                        1 cup high fibre dry cereal                        2 pancakes                                         2 slices whole grain bread  
                    2 slices whole grain toast                         150g crumbled firm tofu                            Prepare with                                        1 ounce light cheese                               1 cup milk                                         Top with                                           Dip into mix below:  
               t    ¼ avocado, sliced                                  ¼ cup green pepper, diced                          1 cup unsweetened soy milk  ¾ cup sliced veggies (onion,  ½ cup unsalted nuts and/or                                                                      1 Tbsp. maple syrup                                2 egg 
               as   1 medium orange                                    ⅛ cup onion                                                                                                pepper, mushroom)                                  seeds 
               kf                                                      chili powder, cumin, salt                              or water                                                                                                                                              1 cup strawberries                                 ¼ cup unsweetened soy milk  
               rea                                                                                                        Top with                                            Serve with                                                                                                 (see recipe on Page 1)                        ¼ tsp cinnamon  
               B                                                       Serve with:                                        ¼ cup chopped almonds                               2 slices whole grain toast                                                                                                                               Top with: 
                                                                       ¼ cup salsa                                        2 Tbsp. ricotta cheese                              1 medium apple                                                                                                                                           1 cup thawed frozen berries 
                                                                       2 slices whole grain bread                         1 cup blueberries                                                                                                                                                                                            ¼ cup plain Greek yogurt 
                                                                       ½ banana 
                              Garbanzo Salad                                      Smoked Gouda                                          Salmon Melt                                     Wild Rice Salad                           Chickpeas Hummus Wrap                                Chicken Avocado Wrap                                     Tuna Pasta Salad 
                    Salad                                                         Grilled Cheese                          3 ounces canned salmon                              Combine                                            1 whole wheat wrap                                 1 whole wheat wrap                                 Salad 
                    1 cup cooked Garbanzo                              2 slices of whole grain bread  Mix with                                                                1 cup of cooked wild rice,                         Blend                                              Add                                                1 cup cooked pasta 
                        beans                                          Filling                                            1 Tbsp. mayonnaise                                      cooled                                         ½ cup cooked chickpeas                             ¼ avocado, sliced                                  2 to 3 ounces of canned tuna 
                    1 ½ cup diced vegetables                           1/3 cup smoked gouda                               1 tsp dried dill                                    1 cup arugula, chopped                             1 Tbsp. fresh lemon juice                          3 ounces grilled chicken                           1 cup peas 
                        (tomato, green pepper,                             cheese                                         ¼ tsp black pepper                                  1/3 pomegranate, seeds only  ½ Tbsp. tahini                                                           2 to 3 tomato slices                               1 cup diced vegetables 
                        cucumber, celery)                              ½ cup arugula                                                                                          1 oz. feta                                         1 clove garlic, minced                             ½ cup Romaine lettuce                                   (onions, tomato, cucumber) 
               ch   2 large olives, diced                              ¼ medium jar roasted                               2 slice whole grain toast                           ¼ cup toasted pecans                               ¼ tsp cumin, ground                                Serve with:                                        2 large olives, diced 
               n    ¼ cup feta cheese, crumbled                                                                           1 ounce light cheese                                1/3 cup red or green onion,                        ¼ tsp black pepper, ground 
               u                                                           red pepper                                                                                                                                                                                                                                                  Dressing 
               L    2 Tbsp. sun flower seeds                                                                              Serve with:                                             sliced                                         Mix with                                           1 cup carrot and celery                            ½ Tbsp. lemon juice 
                    Dressing                                           Serve with:                                        1 cup carrot sticks                                 Dressing                                           ½ cup shredded cabbage                             sticks with dip                                    1 Tbsp. olive oil 
                    1 Tbsp. balsamic dressing                          1 cup mixed green salad                            1 medium apple                                      ½ Tbsp. white wine vinegar                         ¼ bell pepper, sliced                                                                                 ½ Tbsp. plain yogurt 
                    1 Tbsp. olive oil                                  1 Tbsp. Italian dressing                                                                               2 Tbsp. olive oil                                  1 green onion, sliced                                                                                 1 Tbsp. fresh parsley 
                    1 clove garlic, minced                                                                                                                                    1 pinch of chopped garlic                          1 Tbsp fresh parsley                                                                                  1 tsp Dijon mustard 
                    Black pepper, to taste                                                                                                                                        and pepper                                                                                                                                           A pinch of garlic powder and 
                    1 medium pear                                                                                                                                                                                                                                                                                                      black pepper 
                               Turkey Burger                            Southwest Lettuce Wraps                                 Chicken Satay Salad                                      Salmon Steaks                             Pork Chop & Applesauce                                Beef Broccoli Stir Fry                                      Lentil Curry 
                    3 to 4 ounce turkey patty                          Wraps                                              1 cup spinach                                       3 to 4 ounces grilled salmon  3 to 4 ounces lean                                                      1 cup cooked brown rice                            1 cup lentil vegetable curry  
                    1 whole grain bun                                  3 pieces Romaine lettuce                            ½ cup no sugar added                               steak                                                  pork chop                                      Sauté                                              2 small whole wheat roti  
                    Top with                                           Filling                                                canned mandarin                                 Marinade:                                          ½ cup roasted new potatoes   3 to 4 ounce grilled steak                                                    or 1 pita  
                    Lettuce, tomato, onion                              ½ cup sweet potato                                3 to 4 ounce chicken breast  (Sesame oil, lemon juice,                                                 ½ cup unsweetened                                  1 cup broccoli florets                             1/3 cup plain Greek yogurt  
                    2 Tbsp. Tzatziki                                       roasted at 400F with                           2/3  cup brown rice                                 garlic powder, dill spice, salt                        applesauce                                                                                              (see recipe on Page 1) 
                    Serve with                                             (smoked paprika, chili                         1 to 2 cup mixed vegetables  and ground pepper)                                                        1 ½ cups carrots and                               Mix and add sauce: 
                    Side salad                                             powder, turmeric, garlic,                      1 Tbsp. sesame-ginger                                                                                      Brussel sprouts                                1 tsp sesame oil 
               er                                                                                                             dressing 
               n    1 to 2 Tbsp. Greek dressing                            black pepper)                                                                                      Serve with:                                        ¾ cup plain yogurt                                 1 to 2 Tbsp. low sodium 
               in                                                                                                                                                                                                                                                                        soy sauce 
               D                                                       ½ cup black beans                                                                                      1 cup cooked barley                                2 Tbsp. hemp seeds 
                    ½ cup plain yogurt                                 ½ cup green bell pepper                                                                                1 to 2 cups grilled                                                                                   1 to 2 Tbsp. water 
                    1 cup blackberries                                 ½ cup tomato                                                                                           vegetables (peppers,                                                                                  ¼ tsp crushed red pepper 
                                                                       Toppings                                                                                               tomato, onion, zucchini,                                                                                  flakes 
                                                                       2 Tbsp. fresh salsa                                                                                    mushrooms) 
                                                                       2 Tbsp. Greek yogurt 
                                                                       ¼ cup old cheddar cheese 
                                                                       1 cup melon 
            
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