3 ounces cooked chicken, chopped, mixed with 1 Tbsp light mayo, chopped onion, 1/4 cup grapes, halved, and 1 Tbsp slivered almonds
10 gluten-free crackers (serve salad on crackers instead of bread)
1/2 cup cottage cheese
1/2 cup strawberries
Serve chicken salad on gluten-free crackers with strawberries and cottage cheese on the side.
Lunch #4 (Egg White Salad)
3 hard-boiled egg whites, mixed with 1 Tbsp light mayo and 1 tsp Dijon mustard, served on
Mixed greens OR 14 baked corn chips
1 cup fresh fruit
Gluten-Free Lunches with 45 Grams Total Carbohydrate
Lunch #1 (Turkey or Ham Wrap)
1 gluten-free tortilla, with 1 Tbsp hummus, lettuce leaves, and tomato slices
1 small apple
Small green salad, with 1 Tbsp light dressing (gluten-free)
Lunch #2 (Tuna Salad)
3 ounces water-packed tuna, with 1 Tbsp light mayo, chopped celery, and chopped onion, served on
2 slices gluten-free bread
1 cup carrots, cucumbers, and cauliflower, served with 2 Tbsp hummus
1 cup milk or 6 ounces light yogurt
Serve tuna salad on sandwich thin with veggies, hummus, and yogurt on the side.
Lunch #3
1 cup gluten-free canned soup (lentil or black bean)
1/2 natural peanut butter and sunflower seed sandwich, made with 1 slice gluten-free bread, 1 Tbsp peanut butter, and 2 tsp sunflower seeds
1 cup strawberries
Lunch #4
3 ounces leftover chicken breast, chopped, mixed with 1/2 cup fat-free refried beans, served on
14 baked tortilla chips OR 2 corn tortillas
Green salad, with 2 Tbsp light ranch dressing (gluten-free)
1 medium orange
Here are some low-carb snacks with 15–20 grams of carbohydrate:
• 4 whole-wheat crackers with 1 Tbsp natural peanut butter
• 1 small pear and a small handful (12) of almonds
• 3 1/2 ounces flavored Greek yogurt
• 3 cups light microwave or air-popped popcorn with 1 Tbsp butter
• 1/2 cup sugar-free pudding
• 1/2 cup peaches and 1/2 cup low-fat cottage cheese
• 1 small protein bar with around 15 grams carbohydrate
• 1 small apple with 1 Tbsp natural peanut butter
• 1/2 turkey sandwich on whole-wheat bread with light mayonnaise
• 4 baby carrots and 4 celery stalks dipped in 2 Tbsp hummus
• 1 corn tortilla with 1 slice turkey and 1 Tbsp reduced-fat shredded cheese, heated in the microwave
Here are some snacks with even fewer carbs (under 15 grams):
• Small handful (12) of almonds, walnuts, or pecans
• 3 celery stalks with 1 Tbsp natural peanut butter
• String cheese
• Light Laughing Cow Cheese Wedge spread on cucumber slices
• 1/2 cup low-fat cottage cheese
• Hard-boiled egg
• Sugar-free gelatin with whipped topping
• 1 slice of ham spread with 2 tsp light cream cheese, rolled up
• Cucumber rounds topped with 2 Tbsp avocado and 1 tsp sunflower seeds
More Gluten-Free Transformations
| Instead of | Try this Gluten-Free Substitute |
| Canned chicken or beef broth | Gluten-free chicken or beef broth |
| Bread crumbs | Gluten-free bread crumbs or gluten-free oats |
| Flour tortilla | Corn or gluten-free tortilla |
| Soy sauce | Gluten-free soy sauce |
| Pasta | Gluten-free quinoa or rice pasta |
| Couscous | Quinoa |
| Flour | Gluten-free flour |
| Whole-wheat pita | Gluten-free tortilla or gluten-free crackers |
| Hamburger bun | Gluten-free bun or lettuce wrap |
January A Fresh Start
Happy New Year! These three words are followed by another three words—New Year’s Resolutions. We all start off the year with good intentions of living a healthier lifestyle. People with diabetes often set goals to practice better diabetes management, including improving their eating habits. This book is designed to help you meet your goals and start the year off right. In the following pages you will find a grocery list for the food items you need to kick off the New Year with healthy recipes. Soon, you’ll find that healthy cooking and eating is easier than you thought. And yes, it can taste good, too!
January Recipes
| Week 1 | Sloppy Joes and Corn Salad Spinach and Mushroom Pizza Tangy Apricot-Glazed Pork Tenderloin and Lucky Black-Eyed Peas Peanut-Crusted Cod Tortellini Soup |
| Week 2 |
Blackened Catfish
|