The ADA’s diabetes plate method makes creating your own diabetes menu simple and tasty |

RECIPES: Build Your Low-Carb Diabetes Meal Plan

  |  by 

An important part of a diabetes meal plan is balancing the carbohydrates starch and sugar. These should only be eaten in moderation to help manage blood sugar spikes. But that doesn’t mean meals can’t be delicious and easy to prepare. These resources will help ensure proper proportions without too much work.

The American Diabetes Association recommends meal planning to make managing diet and blood sugar easier. Their “Diabetes Plate Method” simplifies meals while maintaining healthy portions and proportions of carbohydrates. Each plate consists of half non-starchy vegetables, a quarter carbohydrates and a quarter protein.

Learn more at

Lemon Chicken with Rosemary and Garlic


juice and zest of 1 lemon

2 cloves garlic (minced)

2 tbsp white wine

2 tsp cornstarch

1 1/4 lbs chicken tenderloins

1/4 tsp salt

1/8 tsp black pepper

2 tbsp olive oil

2 tbsp fresh rosemary


  1. In a small bowl, whisk together the lemon juice, wine, and cornstarch. Set aside.
  2. Sprinkle both sides of the chicken with the salt, black pepper, and lemon zest.
  3. Heat the olive oil in a medium skillet over medium heat. Add the rosemary and garlic and cook until fragrant, 30 seconds. Add the chicken and cook until a thermometer inserted into a chicken tender reaches 165°F, 5 minutes on each side. Add the lemon juice mixture and toss to coat. Continue cooking for 3 minutes; the liquid will slightly thicken. Serve warm.

Pair this protein entrée with a double serving of Collard Greens with Yellow Squash and half of a roasted sweet potato.



Andrew works at WSFS Bank where he serves as Internal Communications Manager. Andrew is a former Marketing Communications Manager of Corporate Synergies. Perennial reader and former professor, Andrew holds a Master of Fine Arts in writing.

Read more about 

Read more essential benefits information and current health & wellness matters:
Researchers say they’ve found correlations between dental and heart health, among other conditions. Can brushing on your lunch break keep your oral hygiene in check?
Would you get an A+ in dental hygiene? Take our quiz to find out how much you know.
Research shows that foods low in sugar and high in fiber help prevent cavities and leads to a healthier smile. What are the super seven?
Do you know how dental insurance works, what it covers, how to choose the right plan, and how you can make the best use of it? Learn the answers and smile.
Nearly 1 in 5 employees vape at work, affecting not only physical health, but also learning, mood/mental health, attention and impulse control. Should you avoid the vaporized puff? Find out here.
EVALI is a severe, life-threatening lung condition that doctors cannot, currently, test for with any certainty. Are your kids vaping? How much do you know about it? Take our quiz….
A nutrient-rich diet and lifestyle modifications can reduce lung damage and disease symptoms. Breathe easier, with these key ingredients.
Quitting tobacco is never simple but with the right tools and knowledge about your tobacco cessation coverage, you can get the help you need to succeed.
Most American adults need vision improvement, at a rate of 3 to 1. These 4 common diseases are reasons for getting (or keeping) vision insurance.