Menus For Quick Meals

This is a supplementary information on the article “Meal Planning, Healthy Food Choices and Every Day Menus’ which I wrote yesterday. For many of us diabetics, especially those who live alone & by themselves, or for those who don’t have anyone to prepare their meals all the time, a handy reference for quick meals is a blessing. We don’t have to exert so much effort or stress ourselves worrying about what meals to prepare on a particular day or time. I just gotten this book lately titled “Diabetes Meals on the Run” by Betty Wedman-St. Louis. This reference book suits this purpose. In Chapter 4, there is a sample of ‘Menus for Quick Meals’ that we can easily avail for our own use.

For our immediate reference, I am copying this sample for ‘Menus for Quick Meals’ on this blog.

DAY 1

Breakfast

Bagel
Low-fat cream cheese
Orange Juice

Lunch

Turkey Waldorf Salad on Lettuce
Crackers

Dinner

Flank Steak on Asian Slaw
Baked Sweet Potato
Fresh Fruit Cup
Cookie

DAY 2

Breakfast

Oatmeal Banana Smoothie

Lunch

California Pizza
Grapes

Dinner

Sherried Scallops
Rice
Green beans
Mixed vegetable salad
Low-fat salad dressing
Raspberry Dip

DAY3

Breakfast

Ready-to-eat cereal
Low-fat milk
Strawberries

Lunch

Chicken Salad with Mango
Wild Rice Salad
Oatmeal cookie

Dinner

Peppered Pork with Apricot Glaze
Buttered noodles
Oranged-glazed Carrots
Spinach salad
Low-fat salad dressing

DAY 4

Breakfast

Melon Cubes
Peanut butter on toasted English muffin

Lunch

Moroccan Turkey Burgers
Lettuce and tomato
Pear

Dinner

Shrimp Vermouth
Rice
Peas and onions
Caesar salad
Chocolate Chip bread Pudding

DAY 5

Breakfast

Cottage cheese on raisin toast
Grapefruit juice

Lunch

Zesty Refried Bean Dip
Vegetables
(carrots, celery,green pepper strips, cucumber slices, broccoli florets)
Bread sticks

Dinner

Greek Chicken with Capers
Garlic Fries
Mixed vegetables
Blueberries

DAY 6

Breakfast

Banana Soy Smoothie

Lunch

Gazpacho
Portobello Sanwich
Sugar cookie

Dinner

Low-fat Tofu Alfredo
Mixed vegetable salad
Low-fat salad dressing
Strawberries

DAY 7
Breakfast

Instant oatmeal
Low-fat milk
Raisins

Lunch

Spaghetti Pie
Mixed vegetable salad
Low-fat salad dressing
Peach

Dinner

Honey-glazed salmon
Buttered noodles
Broccoli spears
Granola Blueberry Crisp

DAY 8

Breakfast

Ready-to-eat cereal
Low-fat milk
Strawberries

Lunch

Mexican Tuna Salad
Whole grain bread
Apple

Dinner

Swordfish with fresh tomatoes
Roasted potatoes with pesto
Spinach
Pound cake

DAY 9

Breakfast

Breakfast Hot Dog
Orange juice

Lunch

Grilled Shrimp Cocktail
Croissant
Grapes

Dinner

Orange Herbed Pork Tenderloin
French Potato Salad
Mixed vegetable salad
Low-fat salad dressing
Kahlua Fudge Sauce
Sponge cake squares

DAY 10

Breakfast

Bagel
Low-fat cream cheese
Grapefruit juice

Lunch

Greek Chicken Salad
Crackers
Orange Wedges

Dinner

Ham and Broccoli Casserole
Sliced tomato
Low-fat dressing
Fresh Peach Cake

DAY 11

Breakfast

Hard-cooked egg
Toasted English muffin
Butter or margarine
Melon cubes

Lunch

Spinach-Macaroni-Bean Salad
Muffin
Apple

Dinner

Artichoke-Spinach Pizza
Fresh fruit cup

DAY 12

Breakfast

Instant oatmeal
Low-fat milk
Apricots

Lunch

Meditarranean Nicoise Salad
Hard roll and butter or margarine
Melon Wedge

Dinner

Spiced Turkey Breast with Peach salsa
Buttered noodles
Peas and onions
Angel food cake slice

DAY 13

Breakfast

Toasted frozen waffle
Peanut butter
Orange juice

Lunch

Chicken Mandarin Orange Salad
Bagel
Butter or margarine

Dinner

Lamb and Fig Kabobs
Rice
Green beans
Tomato and cucumber salad
Low-fat salad dressing
Walnut cake

DAY 14

Breakfast

Ready-to-eat cereal
Low-fat milk
Grapefruit juice

Lunch

Lemon-Dill Chicken
Muffin
Mixed vegetable salad
Low-fat salad dressing
Grapes

Dinner

Salmon and Tomatoes En Parchment
Noodles
Jalapeno Corn Muffins
Asparagus
Fresh fruit in season


(Source: Weldman-St. Louis, Betty, PH.D, R.D., L.D. Diabetes Meals on the Run. New York. McGraw-Hill, 2002. )