Know the Type 2 Diabetes Diet Formula

Diabetes-friendly meals should have the following formula: Fill half your plate with non-starchy vegetables, a quarter of your plate with lean protein, and the final quarter with starchy foods. Add an 8-ounce glass of low-fat or fat-free milk and a piece of fruit, and dinner is done.

The goal is to have a larger portion of non-starchy vegetables like greens, broccoli, and tomatoes, and a smaller portion of starchy foods. Starchy foods like whole-grain bread, rice, pasta and beans containcarbohydrates that can raise blood sugar levels.

Once you have your portions in order, the options are endless.

Plan Ahead

The next step to simplifying your diabetes meal routine is to plan ahead. Not only will it help you avoid the urge to pick up the phone and order delivery, it will also save you money.

If possible, plan your meals a week at a time, or at least a few days out. Use leftovers from one dinner for lunch the next day, and your meal planning is a timesaver, too.

Stick to a list. Once your weekly meal plan is complete, make a grocery list. With list in hand, you’ll be less likely to make expensive and unhealthy impulse purchases.

Stock up on staples. Buy non-perishable items like whole-grain pasta, brown rice, quinoa, and flours when they’re on sale and in bulk. You can also stock up on perishable items like vegetables, meats, and poultry when they're on sale or in season. Just store them in the freezer.

Make Sides the Star

An easy way to add variety to dinner-plate staples like fish or grilled chicken breast is to make side dishes more interesting by switching up some of the ingredients or seasoning, says Angela Ginn, RD, LDN, CDE, a nutrition education coordinator at the University of Maryland Center for Diabetes and Endocrinology in Baltimore and a spokesperson for the American Academy of Nutrition and Dietetics. “Make a different side dish every night,” she says. “Instead of baked sweet potato fries, try roasted butternut squash.”

If you have a favorite way to prepare your meat or vegetables, try adding a new spice, like curry or cayenne, or a seasoning blend for a different taste, Ginn says. If you’re in a brown rice rut, experiment with a new whole grain, like quinoa or bulgur.

That way you can recycle your leftover chicken with fresh flavors and sides that make dinner more interesting.

Quick Dinner Ideas

“I always keep certain staples in my house for quick-and-easy meals,” says Toby Smithson, RD, LDN, CDE, author of Diabetes Meal Planning and Nutrition for Dummies, and a spokesperson for the American Academy of Nutrition and Dietetics. “Eggs are one of those staples and can be made in many healthy ways.”

Having breakfast for dinner is a favorite strategy for Smithson, who’s been successfully managing her own diabetes for more than 40 years.

French toast topped with fresh, frozen, or canned fruit or eggs served with oatmeal, grits, or waffles are some of her favorite quick breakfast-for-dinner ideas.

Another easy diabetes recipe standby is a basic stir-fry, made with soy, tempeh, or chicken with frozen stir-fry vegetable mixes. Smithson serves this with brown rice and store-bought vegetable egg rolls to complete the meal.

When it comes to speed and healthy benefits, it’s hard to beat fish, Smithson says. Grilled fish with microwave-steamed potatoes or corn and fresh or frozen vegetables is a heart-healthy meal in minutes.

Easy Diabetes Recipes for Dinner

Here are Ginn’s and Smithson's foolproof diabetes dinner favorites. Ginn's recipes include three of her favorite quick and savory sides to make a new meal out of leftovers, listed at the bottom:

Lemon Garlic Salmon

4 tablespoons tub margarine, unsalted
4 teaspoons minced garlic
2 teaspoons lemon pepper seasoning
4 4-ounce salmon filets
Lemon wedges

Season salmon on both sides with lemon pepper.

Melt margarine in medium skillet over medium-high heat. Stir in the garlic, then add the salmon, and cook for about 10 minutes per inch of thickness, flipping halfway through to brown each side. It’s done when the fish flakes easily with a fork.

Place on serving plate and squeeze fresh lemon juice on top.

Serves 4.

Tomato Zucchini Gratin

1½ pounds of ¼-inch cut tomatoes
2 medium zucchini, cut into ⅛-inch slices
3 teaspoon olive oil
3 cloves garlic, minced
1 shallot, chopped
¼ cup thinly sliced basil
¾ cup grated parmesan cheese

Prep time: 15 minutes
Cook time: 20 minutes

In a wide dish, sprinkle salt as desired on sliced tomatoes and set aside. Preheat oven to 375 degrees. Add 1 teaspoon of oil to a non-stick skillet over medium heat. Sauté garlic and shallots until tender. Remove from pan. Add zucchini and sauté until golden. Remove from pan and transfer to a plate.

In an 8-inch baking dish, layer half of the zucchini slices and top with half of the tomatoes. Sprinkle with half of the garlic, shallots, basil, and ¼ cup of parmesan cheese. Repeat with zucchini, tomatoes, garlic, shallots, and basil. Drizzle the remaining oil and cheese on top. Cover with foil and bake for 20 minutes or until the cheese is bubbling.

Serves 4.

Spicy Spinach and Mushroom Burgers

½ pound ground turkey breast
⅓ cup finely diced onion
¼ cup chopped red pepper
¼ cup frozen chopped spinach, thawed and drained
2 crushed garlic cloves, finely minced
1½ tablespoon Worcestershire sauce
1 tablespoon mustard
3 tablespoons ketchup
1½ teaspoon steak spice
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon cayenne pepper, optional
1 egg
½ cup plain breadcrumbs
1 cup sliced mushrooms

Prep time: 10 minutes
Cook time: 10-15 minutes

In a large bowl, mix all ingredients through cayenne pepper. Beat egg and add to meat mixture along with half of the breadcrumbs, mixing well. Lightly form burger patties and press into shape. Use the other half of the breadcrumbs to coat the burgers.

Prepare stove-top or outdoor grill and cook for 5 to 6 minutes on one side, flip, and cook the other side for 4 to 5 minutes. While the burgers are cooking, place a medium-size skillet on medium heat. Add 1 tablespoon margarine; when melted, add the mushrooms and sauté until soft. Remove burgers and top with sautéed mushrooms.

Serves 5.

Cumin Beef Kabobs

Spice rub:
2 tablespoons chili powder
1 tablespoon ground coriander seeds
1 tablespoon dry mustard
1½ teaspoons dried oregano
1½ teaspoons ground cumin
½ teaspoon kosher salt
Freshly ground pepper

2 pounds of sirloin steak, cubed
Grilling skewers

Prep Time: 15 minutes
Cook Time: 10-15 minutes

Preheat a stove-top or outdoor grill to high heat. Season the beef cubes with the spice rub. Place seasoned beef cubes on skewer and grill, turning ocassionally, for 15 minutes or to desired doneness.

Serves 6.

Herbed Tomatoes

3 tablespoons olive oil
2 cloves garlic, minced
1 pint grape tomatoes
2 tablespoons basil, chopped
2 tablespoons parsley, chopped
1 teaspoon salt
Pepper to taste

Prep time: 5 minutes
Cook time: 6 minutes

Heat oil in a large sauté pan. Add garlic to oil, cook for 30 seconds, and add tomatoes and herbs. Reduce heat to low and toss occasionally for 5 minutes. Remove and serve.

Serves 5.

Rainbow Salad With Champagne Dressing

1 bag of salad mix with shredded carrots
1 yellow pepper, diced
1 cucumber, diced

Dressing:
3 tablespoons champagne vinegar or apple cider vinegar
½ teaspoon garlic, minced
1 teaspoon shallots, minced
½ teaspoon Dijon mustard
Fresh ground pepper
1 teaspoon honey
Up to 1/3 cup of light olive oil

Prep Time: 15 minutes

In a bowl, place all ingredients through honey. Drizzle in oil, whisking briskly until emulsified.

Serves 4-6.

Orange-Ginger Carrots

1½ pounds young carrots
2 teaspoons olive oil
¼ cup orange juice
1 1-inch piece of ginger, peeled and cut into thin slices
¼ teaspoon salt
1 teaspoon fresh orange zest

Prep time: 10 minutes
Cook time: 20 minutes

Halve carrots lengthwise. In a non-stick skillet, cook carrots in heated oil over medium heat for 10 minutes, stirring once. Add orange juice, fresh ginger and salt; toss to coat. Cook covered for 6 to 8 minutes until carrots are to desired tenderness. Uncover and cook for 2 more minutes until liquid is reduced by half. Sprinkle with orange zest and serve hot.