Diet Menu Plans

Tips and recipes to help you keep your diet on track.

By Kerri-Ann Jennings, MS, RD
WebMD Magazine - Feature

How do you get all the you need in a day while still being mindful of calories and carbs? The secret is to plan ahead.

Meal planning depends on lots of things, like your taste preferences, medications, and activity level, says Jill Weisenberger, RDN, CDE, author of - Week by Week.

Recommended Related to Diabetes

If you have diabetes, a healthy diet does more than keep your blood sugar under better control. A good diabetes diet can also help prevent or delay the onset of complications such as nerve pain or heart disease. Although some people talk about a "diabetes diet, " there's really no such thing, experts say. The same healthy diet recommended for those without diabetes will help you if you have diabetes, too. You may need to then tailor the meal plan to your specific needs, such as lowering your cholesterol...

But good general advice to follow is to keep your carbs consistent - eat the same amount at, lunch, and dinner to keep from spiking or dipping too low. Weisenberger recommends 45 grams as a target for the three main meals of the day. "If you go lower than 30 grams at a meal, it's going to be really hard to get all the you need, such as fiber and phytochemicals, " the health-boosting in .

This sample meal plan provides 1, 400 calories. Supplement with to reach your personal calorie goals.

Breakfast

If you're rushed in the mornings, make a snap with mix-and-match prepared items such as hardboiled eggs, nuts or seeds, a part-skim cheese stick, peanut butter, or yogurt for protein; toast, crispbread, or unsweetened instant oatmeal for whole grains; plus any kind of fruit - dried fruit, a banana, an apple.

Menu

Avocado Toast and Egg

Café au lait made with a half cup 1% milk

Medium orange

Avocado Toast and Egg

This has to be one of the most satisfying, easy breakfasts around, thanks to a helping of fiber from the avocado and whole-grain bread. For an extra flavor kick, sprinkle with Cajun seasoning or smoked paprika.

Makes 1 serving.

Ingredients:

1 slice 100% whole grain bread

1/5 avocado

1 egg

salt and pepper

Directions:

1. Toast bread. Scoop out avocado and mash onto toast. Top with a poached or soft-boiled egg and sprinkle with salt and pepper.

Per serving: 235 calories, 10 g protein, 19 g carbohydrate, 14 g fat (3 g ), 164 mg, 7 g fiber, 3 g sugar, 194 mg sodium. Calories from fat: 52%

Lunch

Getting out of the two-slices-of-bread sandwich rut can be an easy way to control carbs. Stick to a small whole wheat pita or enjoy some rye crispbreads alongside a protein- and veggie-loaded salad or soup for a satisfying midday meal.