2800 Calorie Menu Plan
DAY 1
BREAKFAST: 1½ cup cornflakes OR 1 cup cooked oatmeal
1 slice whole wheat toast OR ½ English muffin
1 cup skim or 1% milk
2 tsp. margarine OR 2 Tbsp. reduced-fat margarine
1 egg or ¼ cup scrambled egg substitute
½ grapefruit OR ½ cup orange juice
AM SNACK: 4-4 inch across rice cakes
½ cup unsweetened applesauce OR 1 cup honeydew melon
LUNCH: 1 cup vegetable beef soup
1 turkey sandwich
  • 2 slice whole wheat bread
  • 3 oz. sliced turkey breast
  • 3 tsp. mayonnaise OR 3 Tbsp. reduced-fat mayonnaise
  • lettuce, tomato, and mustard, as desired
1 cup raw carrot OR celery sticks
1 small apple
PM SNACK: 5-10 non-fat whole wheat crackers
1 oz. reduced-fat cheese
½ cup fruit cocktail
DINNER: 1-4 oz. baked pork chop
½ cup cooked noodles
1 whole wheat dinner roll
2 tsp. margarine OR 2 Tbsp. reduced-fat margarine
1 cup cooked green beans
1 small, unfrosted brownie (2"x2" square)
1 cup skim or 1% milk
BEDTIME SNACK: 1 cup skim or 1% milk
9 graham crackers AND 2 Tbsp. peanut butter
DAY 2
BREAKFAST: 2-4½ inch square reduced-fat waffle OR 4-4 inch reduced-fat pancakes
1¼ cup strawberries OR ¾ cup blueberries
2 Tbsp. sugar-free maple syrup
1 egg OR ¼ cup scrambled egg substitute
1 cup skim or 1% milk
AM SNACK: 1 ½ oz. pretzels
17 grapes OR 1 small orange
LUNCH: 1 hamburger
  • 2 oz. hamburger bun
  • 3 oz. cooked, lean hamburger patty
  • 1 Tbsp. catsup and mustard,
  • lettuce and tomato, if desired
16-25 (3 oz.) French fried potatoes
1 cup lettuce salad
2 Tbsp. salad dressing OR 4 Tbsp. reduced-fat salad dressing
1 cup cantaloupe cubes OR ½ cup canned pears
PM SNACK: 1 peanut butter and jelly sandwich
  • 2 slices whole wheat bread
  • 2 Tbsp. peanut butter
  • 1 Tbsp. jelly or jam
DINNER: 1-4 oz. barbecue chicken breast OR 4 oz. baked fish
1 small baked potato OR ½ cup mashed potatoes
1 whole wheat dinner roll OR 1 slice whole wheat bread
1 tsp. margarine OR 1 Tbsp. reduced-fat margarine
½ cup steamed broccoli
½ cup cooked carrots
½ cup low-fat frozen yogurt
1 cup skim or 1% milk
BEDTIME SNACK: 1 cup skim or 1% milk, 5 vanilla wafers
1 cup sugar-free pudding
DAY 3
BREAKFAST: 1 bagel with 4 Tbsp. reduced-fat cream cheese
½ cup shredded wheat
1 cup skim or 1% milk
1 oz. Canadian bacon
1 small banana OR ½ cup canned peaches
AM SNACK: ½ cup applesauce OR 1 medium peach
16 animal crackers
LUNCH: 1 cup tomato soup (made with water)
1 grilled ham and cheese sandwich
  • 2 slices whole wheat bread
  • 1 oz. sliced cheese
  • 2 oz. sliced ham
  • 3 tsp. margarine OR 3 Tbsp. reduced-fat margarine
½ cup vegetable juice
¾ cup fresh pineapple OR 1 small orange
PM SNACK: 8 slices melba toast
¼ cup reduced-fat cottage cheese
½ cup pineapple juice OR 1 small nectarine
DINNER: 1-4 oz. broiled flank steak
¾ cup cooked white or brown rice
½ cup cooked cauliflower OR asparagus
1 tsp. margarine OR 1 Tbsp reduced-fat margarine
1 cup lettuce salad
2 Tbsp. salad dressing OR 4 Tbsp. reduced-fat salad dressing
3 gingersnaps OR 2 small fat-free cookies
1 cup skim or 1% milk
BEDTIME SNACK: 1 cup fruit flavored yogurt sweetened with Nutrasweet®,
6 gingersnaps AND 1 small granola bar
FREE FOODS:
The following food items are considered "free" in the diabetic diet and may be eaten as often as you would like throughout the day:
sugar-free Jell-O®
sugar-free gum
mineral water
coffee
tea
tonic water (sugar-free)
mustard
vinegar
herbs
Tabasco sauce
sugar substitutes (Equal®, Sweet 'n Low®, etc.)
bouillon or broth (low sodium)
club soda
diet soft drinks (sugar-free)
drink mixes (sugar-free)
lemon juice
soy sauce
garlic
spices
Worcestershire sauce