30-Day Meal Plan for People with Diabetes
Day 1

Breakfast

• 2 (four-inch) whole grain pancakes
• 1/2 cup mixed berries
• 2 teaspoons sugar-free maple syrup
• 1 cup fat-free milk

Lunch

• Herbed Chicken Soup with Spring Vegetables  (see recipe below)
• 1 cup tossed salad with 2 tablespoons low-calorie dressing
• 1 (one-ounce) whole grain roll
• 1 small apple

Dinner

• 4 ounces grilled salmon
• 1/2 cup brown rice cooked with low-fat chicken broth
• 1/2 cup cubed cucumber mixed with 1/2 cup cubed tomatoes tossed with 2 teaspoons olive oil and 1 teaspoon balsamic vinegar
• 5 roasted asparagus spears
• 1 (one-ounce) slice rye bread

Snacks

• 10 almonds
• 1/2 cup melon cubes tossed with 1 teaspoon lime juice

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Herb Chicken Soup with Spring Vegetables

 3 sprigs fresh flat-leaf parsley, plus 1 tablespoon chopped
3 sprigs fresh tarragon, plus 1 tablespoon chopped
3 sprigs fresh thyme
1 bay leaf
1 small onion, chopped
2 medium carrots, sliced
1 stalk celery, sliced
3 long strips lemon zest
4 bone-in chicken breast halves, skin removed (2 1/2 to 3 pounds)
4 cups chicken broth, low-sodium canned or homemade
1 bunch medium asparagus, thick ends trimmed, cut into 1-inch segments
1/3 cup fresh or frozen peas
5 medium shiitake mushrooms, stemmed and sliced

Tie the parsley, tarragon, and thyme sprigs and bay leaf together with kitchen twine and put in a large saucepan with the onion, carrot, celery, lemon zest, and chicken breasts. Cover with the broth, bring just to a boil over high heat, skim off any foam that comes to the surface. Adjust the heat to very low and cover. Cook the chicken until firm to the touch, about 20 minutes. Remove the chicken to a platter, when cool enough to handle and pull into large strips; discard the bones.

When ready to serve, add the asparagus, peas, and mushrooms to the broth. Cook until the vegetables are just tender, about 3 to 5 minutes, and remove herb bundle. Return chicken to the broth and warm through.

Divide chicken between 4 large soup bowls and ladle some broth and vegetables into each bowl. Garnish each soup with the chopped parsley and tarragon. Serve.

Copyright 2005 Television Food Network, G.P. All rights reserved.

Nutrition Information
Nutritional Analysis per serving	Calories 269
Fat 4 grams	Saturated Fat 1 gram
Carbohydrates 14 grams	Fiber 5 grams
Protein 47 grams

Recipe Summary
Difficulty: Easy
Prep Time: 20 minutes
Cook Time: 25 minutes
Yield: 4 servings