• Elle

Diabetes + Meat and Potatoes Palate

When talking nutrition there are many paths to reach the same goal.

The standard meat and potatoes diet feels comfortable for many people when considering ease of grocery shopping/preparing food. If it is what you are used to it can also feel the most satiating.


By making small modifications you can eat the flavors you want while meeting your nutrition goals with diabetes.


Not all diabetic management looks the same. Please make sure you always follow advice of your endocrinology office first. If you are interested in having ideas like this personalized for your diet and medication regimen let's talk more!





Extra fiber will help keep you full. If it feels hard to think about decreasing your steak portion use these strategies to keep feeling full.

  • drink a large glass of water before you eat

  • add vegetables to your plate

  • take a break before eating more, check in with yourself to make sure you really do need more food (it can take up to 20 minutes for your brain to get the message that your stomach is satisfied)

* carb exchanges listed are all based on one serving, recipe links prepare more than one serving when followed exactly


Chocolate Peanut butter Oatmeal: 3.25 carb exchanges

  • 1/2 cup milk (.5 carbs)

  • 1/2 cup oats (dry) (2 carbs)

  • 1 tbsp chocolate chips (.5 carbs)

  • 1 tbsp peanut butter (.25 carbs)

Banana roll up: 3.75 carb exchanges

  • 1 taco size flour tortilla (2carbs)

  • 1 tbsp peanut butter (.25 carbs)

  • 1 tbsp chocolate chips ( .5 carbs)

  • 1 small banana (1 carb)


Chicken with mushrooms: 3.5 carb exchanges

  • 1 serving of printed recipe (.5 carbs)

  • 1 cup broccoli (0 carbs)

  • 2/3 cup rice or couscous (2 carbs)

  • Water (0carbs)

  • 1/2 cup fruit (1 carb)

Cheese and spinach portabella: 2.5 carb exchanges

  • 1 stuffed mushroom cap (1 carb)

  • 1 cup califlower (.5 carb)

  • 1/2 cup unsweetened applesauce (1 carb)

Beef Goulash: 3.5 carb exchanges

  • 2 cups of recipes (1 carbs)

  • 1 cup cooked zucchini (.5 carb)

  • 2/3 cup yogurt, 1 6oz container (1 carb)

  • 1/2 cup fruit in yogurt (1 carb)

Motz stuffed burger: 3.5 carb exchanges

  • 1 burger (recipe gives you 4 servings) (1 carb)

  • 1/2 whole wheat hamburger bun (1 carb)

  • 1 cup sautéed mushrooms/peppers (.5 carbs)

  • 1/2 cup pineapple (1 carb)

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