Your Diabetic-Friendly Meal Plan for July
Updated: Jun. 02, 2022
Jazz up your July menu with these diabetic-friendly recipes! Sit back and soak up the sun, we've got dinner covered for you.
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Day 1: California Burger Bowls
Burgers are a weekly staple at our house year-round. Skip the fries, chips and bun—you won’t need them with these loaded veggie & fruit burgers. To spice up the mayo, add 1/2 tsp. of chipotle powder. —Courtney Stultz, Weir, Kansas
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Day 2: Cilantro Lime Shrimp
A quick garlicky lime marinade works magic on these juicy shrimp. They come off the grill with huge flavors perfect for your next cookout. —Melissa Rodriguez, Van Nuys, California
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Day 3: Grilled Watermelon Gazpacho
It’s cool and tangy with a whole lot of great grilled flavor. If you like a little more spice, just add more jalapenos. —George Levinthal, Goleta, California
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Day 4: California Burger Wraps
I love the way these fresh flavors blend together. It’s a snap to throw this together using leftover burgers for a quick, healthy dinner. —Rachelle McCalla, Batesville, Arkansas
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Day 5: Turkey and Pasta Ranch Salad
This easy pasta salad is loaded with fresh veggies, and the classic ranch dressing makes it appealing to kids. —Julie Peterson, Crofton, Maryland
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Day 6: Spicy Plum Salmon
I created this sweet and spicy salmon after being challenged to use healthier ingredients. The fresh plum sauce really complements the smoky grilled fish. —Cheryl Hochstettler, Richmond, Texas
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Day 7: Caprese Salad Kabobs
I often make these for my family to snack on, and it’s a great recipe for the kids to help make. —Christine Mitchell, Glendora, California
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Day 8: Key West Flank Steak
My husband, Jason, is the cook in our family. This is his recipe, inspired by his Colombian roots and our visits to Key West. Sometimes we grill extra lime and onion slices alongside. Serve with sides of rice and fried plantains. —Gretchen Ospina, Columbia Heights, Minnesota
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Day 9: Hearty Chicken Gyros
I love reinventing classic recipes to fit our taste and healthy lifestyle. This recipe is quick to prepare and can be served with oven fries or on its own. You can add Greek olives, omit the onion, or even use cubed pork tenderloin for a new taste. —Kayla Douthitt, Elizabethtown, Kentucky
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Day 10: Tequila Lime Shrimp Zoodles
This tangy shrimp dish is a smart way to cut carbs without sacrificing flavor. If you don't have a spiralizer, you can use thinly julienned zucchini to get a similar effect. —Brigette Schroeder, Yorkville, Illinois
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Day 11: Strawberry-Turkey Spinach Salad
This light, refreshing salad is a true showstopper, visually and nutritionally, with fresh strawberries and yellow pepper strips tossed with fresh baby spinach. Serve with warm whole wheat rolls or flax or bran muffins. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
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Day 12: Fantastic Fish Tacos
Searching for a lighter alternative to traditional fried fish, I came up with this crispy, crunchy fish tacos recipe. It's a hit with friends and family. —Jennifer Palmer, Rancho Cucamonga, California
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Day 13: Baked Chicken with Bacon-Tomato Relish
We eat a lot of chicken for dinner, so I'm always trying to do something a little different with it. My children love the crispiness of this chicken, and my husband and I love the flavorful relish—you can't go wrong with bacon! —Elisabeth Larsen, Pleasant Grove, Utah
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Day 14: Classic Cobb Salad
Making this salad is a lot like putting in a garden. I plant everything in nice, neat sections, just as I do with seedlings. —Patricia Kile, Elizabethtown, Pennsylvania
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Day 15: Tomato-Melon Chicken Salad
Nothing says summer like picking watermelon, tomatoes and raspberries, then tossing them together in a salad. The addition of grilled chicken makes it a satisfying summery meal. —Betsy Hite, Wilton, California
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Day 16: Tuna Teriyaki Kabobs
I love to BBQ but don’t always want a heavy dinner. These are perfect in the summer, and you’ll have room for dessert! —Holly Battiste, Barrington, New Jersey
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Day 17: Turkey & Apricot Wraps
For these wraps, I combined the traditional Southern appetizer of jam and cream cheese with the turkey, apple and Brie sandwiches we ate at my bridal luncheon. I like to sneak fresh spinach into recipes because it has such a mild flavor. —Kim Beavers, North August, South Carolina
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Day 18: Golden Beet and Peach Soup with Tarragon
One summer we had a bumper crop of peaches from our two trees, so I had fun experimenting with different recipes. After seeing a beet soup recipe in a cookbook, I changed it a bit to include our homegrown golden beets and sweet peaches. —Sue Gronholz, Beaver Dam, Wisconsin
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Day 19: Chinese Chard with Almonds
The chard in my garden inspires all kinds of recipes. This one makes an amazing side dish, especially in spring. —Nancy Heishman, Las Vegas, Nevada
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Day 20: Simple Grilled Steak Fajitas
After moving to a new state with two toddlers in tow, I came up with effortless fajitas. They make an easy weeknight meal on the grill or in a cast-iron skillet. —Shannen Mahoney, Odessa, Missouri
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Day 21: Chicken with Peach-Avocado Salsa
This super fresh dinner is pure summer—juicy peaches, creamy avocado, grilled chicken and a kick of hot sauce and lime. To get it on the table even quicker, make the salsa ahead. —Shannon Roum, Cudahy, Wisconsin
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Day 22: Grilled Garden Veggie Pizza
Pile on the veggies—the crisp, grilled crust can take it! This colorful, healthy pizza looks as fresh as it tastes. —Diane Halferty, Corpus Christi, Texas
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Day 23: Zucchini Roll-Ups
We love lasagna, but these zucchini roll-ups are a little healthier and a lot quicker! Using zucchini "pasta" also makes the dish gluten free and grain free. To make zucchini strips, use a box grater or mandoline to get even slices. —Courtney Stultz, Weir, Kansas
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Day 24: Tangy Cilantro Lime Confetti Salad
I love standout salads that burst with flavor—the kind that make you feel as if you're splurging without having to eat that piece of chocolate cake. This is one of my very favorites, and everyone I serve it to loves it as well. —Jasey McBurnett, Rock Springs, Wyoming
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Day 25: Grecian Chicken
The caper, tomato and olive flavors will whisk you away to the Greek isles. This easy skillet dish is perfect for hectic weeknights. —Jan Marler, Murchison, Texas
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Day 26: Feta Tomato-Basil Fish
I rely on my husband for the main ingredient in this fuss-free dish. He fills our freezer after his summer fishing trip. —Alicia Szeszol, Lindenhurst, Illinois
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Day 27: Italian Sausage-Stuffed Zucchini
I've always had to be creative when getting my family to eat vegetables, so I decided to make stuffed zucchini using the pizza flavors that everyone loves. It worked! We like to include sausage for a main dish but it could be a meatless side too. —Donna Marie Ryan, Topsfield, Massachusetts
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Day 28: Tomato-Herb Grilled Tilapia
This super tilapia with ginger and lemon takes dinner over the top with minimal prep. Grilling the fish in foil is about as easy as it gets. —Trisha Kruse, Eagle, Idaho
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Day 29: Sesame Beef & Asparagus Salad
Cooking is one of my favorite hobbies—especially when it comes to experimenting with fresh ingredients like these. This meaty salad is wonderful at the start of asparagus season. —Tamara Steeb, Issaquah, Washington
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Day 30: Triple Tomato Flatbread
Tomatoes are the reason I have a vegetable garden, and I developed this recipe as a way to show off my garden's plum, sun-dried and cherry tomatoes. The dish is easy and will impress. —Rachel Kimbrow, Portland, Oregon
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Day 31: Artichoke Steak Wraps
This simple, fast and flavorful dish is one the whole family loves. It's surprisingly easy to make, and you can broil the steak if you don't want to venture outside.—Greg Fontenot, The Woodlands, TexasOriginally Published: June 19, 2020
