Lunch: 1 whole-wheat steamed vegetable bun and sliced bean curd (33 g carbohydrates)ĭinner: 1 cup (250 mL) cooked rice, mapo tofu and bok choy (45 g carbohydrates) Day 4īreakfast: 2 slices multi-grain bread, 1 egg, cucumber, tomato, lettuce, avocado (30 g carbohydrates) Lunch: 1 cup (250 mL) cooked rice and steamed chicken with broccoli (45 g carbohydrates)ĭinner: ⅔ cup (150 mL) cooked rice, pork bone and lotus root soup (1 cup/250 mL lotus root), fish-paste-stuffed tofu, stir-fry celery (40 g carbohydrates) Day 3īreakfast: Oatmeal made with ⅔ cup/150 mL dry oats with walnuts (tip: add unsweetened ground black sesame or almond for a lower- carbohydrate alternative to sesame soup or almond soup), 1 cup (250 mL) unsweetened calcium-fortified soy beverage (36 g carbohydrates) Lunch: 9 pieces steamed dumplings and choy sum (45 g carbohydrates)ĭinner: 1 cup (250 mL) cooked rice, steamed chicken with shiitake mushroom and Chinese cabbage (45 g carbohydrates) Day 2īreakfast: 1 boiled egg, steamed broccoli and 2 slices multi-grain bread (30 g carbohydrates)

The carbohydrates are balanced throughout each day with each meal containing 30-45 grams of net carbohydrates, and snacks containing around 15 grams of carbohydrates. Depending on your goals and lifestyle, your calories and carbohydrates may need to be adjusted, so modify the number of snacks or portion sizes accordingly.īreakfast: 1 cup (250 mL) cooked rice vermicelli in soup with shredded chicken and bok choy (44 g carbohydrates) It features diabetes-friendly foods, such as low-glycemic-index carbohydrates and healthy fats like canola oil. This meal plan includes traditional Chinese dishes, as well as some non-traditional options and snacks.

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