Sample Two Day Diabetic Vegetarian Menu

Though the task of planning out a diabetic vegetarian menu might seem a bit daunting, with a little creativity forethought, it can actually be very simple. Consider the following two-day menu for some ideas and inspiration:

Day one

Breakfast:
1/2 cup melon slices2 slices French toast (made with soy milk and cooked in vegetable oil with 1/4 cup chopped peaches or apricots4 ounces enriched soymilk
Morning Snack: 1/2 cup fresh grapes6 assorted low-fat crackers Sparkling waterLunch: 1 cup mushroom barley soup with2 ounces smoked seitan (A chewy, protein-rich food made from wheat gluten and used as a meat substitute) 1/2 cup green and wax bean salad with2 teaspoons sesame seeds and 2 Tablespoons reduced-fat salad dressing8 ounces enriched soymilk
Afternoon Snack: 1/2 cup sugar-free chocolate pudding (You may create this at home with a sugar-free mix like Sorbee or Estee and any nondairy milk.)
Dinner: 1 cup chili with lentils with1/4 cup prepared Textured Vegetable Protein (TVP) over 1/3 cup white rice 1/2 cup steamed or roasted carrots1/2 cup fresh pineapple slices
Evening Snack: 1/2 cup pretzels8 ounces enriched soymilk

Day Two

Breakfast: 1/3 cup cranberry juice or sugar free cranberry juice cocktail 3/4 cup cooked oatmeal with 1/2 banana and1 teaspoon vegan margarine8 ounces enriched soymilk
Morning Snack: 3 cups low fat popped popcorn with2 teaspoons nutritional yeast1/2 cup orange juiceLunch: 6" pita stuffed with 2 ounces meat substitute (equivalent to 2 ADA meat exchanges), lettuce, radishes, and cucumbers1 cup shredded cabbage with 1-1/2 Tablespoons vegan mayonnaise8 ounces enriched soymilk
Afternoon Snack: Fruit smoothie made with8 ounces soymilk, 2 ounces silken tofu, and1/2 cup frozen or fresh berries, blended together3 sugar-free ginger snaps
Dinner: Baked eggplant (1/2 cup) with1/4 cup tomato sauce1/2 cup black beans with 1/3 cup brown riceone medium baked apple
Evening Snack: 2 Tablespoons peanut butter on 6 crackers

Put some Variety in your New Vegetarian Diet

You've weighed your options carefully, studied the pros and the cons, and decided that the vegetarian lifestyle is right for you. But where do you start making the changes? Do you go ‘cold turkey?’ Do you adopt a more gradual approach to transitioning to vegetarianism?

However you choose to make the change, you can begin to achieve the health benefits of vegetarianism by significantly cutting down on the amount of meats consumed, and making vegetables, fruits, legumes, and whole grains the focus of your meals.

Choose whole-grain products like whole wheat bread and flour, instead of refined or white grains. Eat a wide variety of foods, and don’t be afraid to try vegetables, fruits, grains, breads, nuts, or seeds that you’ve never tried before. Experiment and explore! You may discover a new favorite or two, and learn fresh new ways to liven up more traditional vegetarian dishes. Many vegetarian foods can be found in any grocery store.

Specialty food stores may carry some of the more uncommon items, as well as many vegetarian convenience foods. When shopping for food, plan ahead, shop with a list and read food labels. And if you decide to eat dairy products, choose non-fat or low-fat varieties, and limit your egg intake to 3-4 yolks per week.

Becoming a vegetarian can be as easy as you choose to make it. Whether you enjoy preparing delectable, delicious meals or choose quick and easy ones, vegetarian meals can be very satisfying. If you get in the habit of keeping the following on hand, meal preparation time will become a snap:

Ready-to-eat, whole-grain breakfast cereals, and quick-cooking whole-grain cereals such as oatmeal, whole-grain breads and crackers, such as rye, whole wheat, and mixed grain and other grains such as barley and bulgur wheat-Canned beans, such as pinto, black beans, and garbanzo beans -Rice (including brown, wild, etc.) and pasta (now available in whole wheat, spinach, and other flavors) with tomato sauce and canned beans and/or chopped veggies.

Vegetarian soups like lentil, navy bean, or minestrone. A wide variety of plain frozen vegetables, and canned and frozen fruit-Fortified soymilks and soy cheeses, should you choose to not eat dairy go for a wide variety of fresh fruits and vegetables, which should be the core of any dietAs you learn to experiment with foods and learn that a meatless diet doesn’t have to lack variety, you’ll find your decision for vegetarianism was not only wise, but easy and fun come mealtime.