Vegan menu for people with diabetes

Vegetarian Journal, March-April, 2003 by Nancy Berkoff, Cathy Conway, Erin M. Crandell, Reed Mangels

TUESDAY

Breakfast: 1/2 cup orange slices
2 slices whole wheat toast with
2 Tablespoons peanut butter
8 ounces enriched soymilk

Morning Snack: 5 vanilla wafers
1/2 cup apricot nectar

Lunch: 1 1/2 cups spinach and romaine salad with
1 Tablespoon sliced berries, 6 almonds,
and fat-free salad dressing
Bean enchilada (Fold 1/2 cup beans
into 1 tortilla and top with salsa.)
8 ounces enriched soymilk

Afternoon Snack: 1/2 cup soy ice cream

Dinner: 1/2 cup steamed broccoli with
1/4 cup red peppers
1 cup steamed, baked, roasted, or microwaved
potatoes with 1/2 teaspoon curry powder and
2 Tablespoons vegan sour cream
1 tofu hot dog or 1 ounce vegan deli slices

Evening Snack: 3 graham crackers with
2 Tablespoons nut butter
8 ounces enriched soymilk

WEDNESDAY

Breakfast: 1/2 cup apricot nectar
Breakfast pizza: 2 English muffin halves with
1 teaspoon vegan margarine and
1 1/2 ounces soy cheese
1/2 cup Salsa
8 ounces enriched soymilk

Morning Snack: 1/2 cup fat-free tortilla or pita chips
1/2 cup carrot juice

Lunch: 1 cup vegetable bean soup
1/4 bagel with 2 teaspoons soy cream cheese
1/4 bagel with 1 Tablespoon nut butter
8 ounces enriched soymilk

Afternoon Snack: Creamy tomato smoothie
made with 1 cup tomato juice and
1/2 cup silken tofu

Dinner: 6-ounce grilled portobello "steak"
1/2 cup braised swiss chard
1/2 cup baked or steamed sweet potato with
2 Tablespoons canned pineapple chunks
1/2 cup baked tofu

Evening Snack: 1 medium pear or apple
8 ounces enriched soymilk

THURSDAY

Breakfast: 1/4 cup cranberry-apple juice with
1 cup hot whole grain cereal, topped with
1/4 cup peaches and 1 teaspoon vegan margarine
8 ounces enriched soymilk

Morning Snack: 1/2 cup vegetable juice (like V-8)
1 cup croutons or crackers

Lunch: Veggie Wrap:
One 7-8" tortilla with 1/2 cup grilled vegetables,
1 1/2 Tablespoons vegan mayonnaise,
1 1/2 ounces vegan cheese, and
6 strips soy bacon
8 ounces enriched soymilk

Afternoon Snack: 1/2 cup baked veggie chips with
1/2 cup nonfat refried beans mixed with salsa

Dinner: 8 ounces baked tofu with
1/4 cup tomato sauce
1/2 cup steamed spinach and onions
1 dinner roll spread with 1 teaspoon vegan margarine
1/2 cup grapes

Evening Snack: 3 cups lowfat popcorn with
2 teaspoons nutritional yeast
8 ounces enriched soymilk

FRIDAY

Breakfast: 1/2 cup cold whole grain cereal with
1/2 cup sliced banana
1 slice toast with 1 teaspoon vegan margarine
8 ounces enriched soymilk

Morning Snack: 1 medium fresh apple or pear
2 breadsticks

Lunch: 2 veggie burgers on 1/2 whole wheat bun
layered with lettuce, tomato, and shredded carrots
Cucumber sticks
8 ounces enriched soymilk

Afternoon Snack: 1/2 cup sugar-free vanilla pudding
(You may create this at home with a sugar-free mix
like Sorbee or Estee and any nondairy milk.)
with 2 Tablespoons pistachios or pecans

Dinner: 1 cup pasta with mushroom sauce
(Use 1/2 cup soymilk, 1/4 cup minced mushrooms,
and 1 teaspoon garlic. Heat and add 2 chunks tofu.)
1/2 cup braised kale or chard
1 cup berries
4 ounces enriched soymilk

Evening Snack: 2 Tablespoons nut butter with
3 ginger snaps