Diabetes-Friendly Easy Plate Method Dinners

1. Fill 1/2 of the plate with non-starchy vegetables. Choose from: asparagus, broccoli, carrots, cauliflower, green beans, greens (lettuce, spinach, kale, arugula), mushrooms, peppers, snap peas, snow peas, squash (spaghetti squash, zucchini), tomatoes and turnips

2. Fill 1/4 of the plate with lean meat (3 ounces cooked) or a plant-based protein. 

• Choose from these animal proteins: chicken, eggs, fish, lean beef, lean pork, shellfish and turkey.

• OR choose from these plant-based proteins:beans, chickpeas, edamame, hummus, lentils, nuts, nut butters and tofu.

3. Fill 1/4 of the plate with a starchy vegetable or whole grain.

• Choose from these starchy vegetables: corn, peas, plantain, potatoes, pumpkin, squash (acorn, butternut) and sweet potatoes.
• OR choose from these whole grains: barley, brown rice, buckwheat, bulgur, whole-wheat couscous, farro, oatmeal, whole-wheat pasta, quinoa, corn or whole-wheat flour tortillas.

4. Include a serving of fruit and/or dairy when your carbohydrate and calorie budgets allow.

Shopping List:

• asparagus
• broccoli
• carrots
• cauliflower
• green beans
• greens (lettuce, spinach, kale, arugula)
• mushrooms
• peppers
• snap peas
• snow peas
• squash (spaghetti squash, zucchini)
• tomatoes
• turnips
• chicken
• eggs
• fish
• lean beef
• lean pork
• shellfish
• turkey
• beans
• chickpeas
• edamame
• hummus
• lentils
• nuts
• nut butters
• tofu
• corn
• peas
• plantain
• potatoes
• pumpkin
• squash (acorn, butternut)
• sweet potatoes
• barley
• brown rice
• buckwheat
• bulgur
• whole-wheat couscous
• farro
• oatmeal
• whole-wheat pasta
• quinoa
• corn or whole-wheat flour tortillas
• fruit, seasonal, especially berries
• dairy, such as yogurt and milk

Examples of how this can work:

Deconstructed Taco Salad

1/2 plate: Non-starchy vegetable
• Simple taco salad with romaine lettuce, tomatoes, carrots, onion and pickled jalapeño

1/4 plate: Starchy vegetable or grain 
• Corn tortillas

1/4 plate: Protein
• Ground beef with each seasonings and fresh cilantro

Simple Grilled Salmon with Broccolini & Rice

1/2 plate: Non-starchy vegetable
• Steamed broccolini seasoned red pepper flakes

1/4 plate: Starchy vegetable or grain
• Brown rice with fresh lemon zest

1/4 plate: Protein
• Simple grilled salmon

Mediterranean Vegetables with Pita & Hummus

1/2 plate: Non-starchy vegetable
• Sauteed eggplant, peppers & onion

1/4 plate: Starchy vegetable or grain
• Toasted whole-wheat pita bread

1/4 plate: Protein
• Hummus