Looking for quick, easy meals that leave you with more time for fun in the sun? This month's meal plan is full of tasty suppers that are ready in 30 minutes or less.
Your June Meal Plan
Updated on May 13, 2024
1/30
Day 1: Salsa Verde Chicken Casserole
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Total Time: 30 minutes
Main Ingredients: Rotisserie chicken, sour cream, corn tortillas, Monterey Jack cheese
Level: Beginner
Main Ingredients: Rotisserie chicken, sour cream, corn tortillas, Monterey Jack cheese
Level: Beginner
Nutrition Facts:
1 serving: 400 calories, 23g fat (13g saturated fat), 102mg cholesterol, 637mg sodium, 22g carbohydrate (5g sugars, 3g fiber), 26g protein.
Feed a crowd with this creamy casserole. Top it with all the fixings that you’d normally put on tacos.
This is a rich and surprisingly tasty rendition of all the Tex-Mex dishes molded into one packed, beautiful casserole. Best of all, it’s ready in only half an hour! —Recipe contributor Janet McCormick, Proctorville, Ohio
2/30
Day 2: Pork Chops With Nectarine Salsa
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Total Time: 20 minutes
Main Ingredients: Pork loin chops, salsa, nectarines
Level: Beginner
Main Ingredients: Pork loin chops, salsa, nectarines
Level: Beginner
Nutrition Facts:
1 pork chop with 1/2 cup salsa: 246 calories, 10g fat (3g saturated fat), 55mg cholesterol, 279mg sodium, 15g carbohydrate (10g sugars, 2g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1 fruit.
This dinner is the perfect change of pace from your usual savory pork chops. The sweetness from the nectarines perfectly offsets the spicy rub.
My special pork dish has so much flavor and is a snap to prepare. A sweet, fruity salsa perfectly balances the spicy rub that coats the pan-fried chops. —Recipe contributor Bonnie Bufford, Nicholson, Pennsylvania
3/30
Day 3: Grilled Chicken Ranch Burgers
Total Time
25 min
Servings
16 servings
From the Recipe Creator:
Total Time: 25 minutes
Main Ingredients: Ground chicken, ranch salad dressing
Level: Beginner
Main Ingredients: Ground chicken, ranch salad dressing
Level: Beginner
Nutrition Facts:
1 burger: 371 calories, 19g fat (5g saturated fat), 79mg cholesterol, 498mg sodium, 26g carbohydrate (4g sugars, 1g fiber), 24g protein.
These chicken burgers are a nice change from beef and even a bit healthier. Load them up with your favorite burger toppings.
This is one of the most fantastic, flavorful burgers I’ve ever made. Ranch is a favorite in dips and dressings, and believe me, it doesn’t disappoint in these burgers, either! —Recipe contributor Kari Shifflett, Lake Mills, Iowa
4/30
Chicken and Broccoli with Dill Sauce
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Total Time: 30 minutes
Main Ingredients: Chicken breast, broccoli florets, dill
Level: Beginner
Main Ingredients: Chicken breast, broccoli florets, dill
Level: Beginner
Nutrition Facts:
1 serving: 274 calories, 9g fat (2g saturated fat), 100mg cholesterol, 620mg sodium, 8g carbohydrate (4g sugars, 2g fiber), 39g protein. Diabetic Exchanges: 5 lean meat, 1 vegetable, 1 fat.
This light dill sauce is a great way to use freshly grown dill. If you buy whole broccoli stalks, save the stems to use in soups and stir-fries.
I’ve had this chicken and broccoli recipe for so many years, I don’t remember when I first made it. Serve it with a side of couscous or rice for a complete meal, or add some sliced mushrooms or carrots for extra veggies. —Recipe contributor Kallee Krong-McCreery, Escondido, California
5/30
Day 5: Jiffy Ground Pork Skillet
Total Time
30 min
Servings
5 servings
From the Recipe Creator:
Total Time: 30 minutes
Main Ingredients: Ground pork, penne pasta, tomato sauce, zucchini
Level: Beginner
Main Ingredients: Ground pork, penne pasta, tomato sauce, zucchini
Level: Beginner
Nutrition Facts:
1.330 cups: 317 calories, 14g fat (5g saturated fat), 61mg cholesterol, 408mg sodium, 27g carbohydrate (7g sugars, 2g fiber), 21g protein.
This savory dish is great for any season. Try swapping ground Italian sausage or ground turkey for the pork.
Some people call it dinner hour, but many of us call it rush hour. Slow down the pace with this so-simple mouthwatering ground pork meal. The only thing you’ll have left over is time to share with your family at the table. —Recipe contributor Brigitte Schaller, Flemington, Missouri
6/30
Chicken with Peach-Avocado Salsa
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
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 of time. —Shannon Roum, Cudahy, Wisconsin
Nutrition Facts:
1 chicken breast half with 1/2 cup salsa: 265 calories, 9g fat (2g saturated fat), 94mg cholesterol, 536mg sodium, 9g carbohydrate (4g sugars, 3g fiber), 36g protein. Diabetic Exchanges: 5 lean meat, 1 fat, 1/2 starch.
7/30
Day 7: Blackened Tilapia with Zucchini Noodles
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Total Time: 30 minutes
Main Ingredients: Zucchini, tilapia
Level: Beginner
Main Ingredients: Zucchini, tilapia
Level: Beginner
Nutrition Facts:
1 serving: 203 calories, 4g fat (1g saturated fat), 83mg cholesterol, 522mg sodium, 8g carbohydrate (5g sugars, 2g fiber), 34g protein. Diabetic Exchanges: 5 lean meat, 1 vegetable, 1/2 fat.
The ingredients in this recipe are super easy to find. With a spice blend of cumin and smoked paprika, the tilapia has a lot of flavor. Zucchini noodles keep this meal light.
I love quick and bright meals like this one-skillet wonder. The way it tastes, you’d think it takes a lot more effort, but it goes from prep to dinner table in half an hour. The recipe works well with any light fish, or even shrimp. —Recipe contributor Tammy Brownlow, Dallas, Texas
8/30
Asian Chicken Salad
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
I love their crunchy, citrusy salad so much that once I made my husband drive an hour to the nearest Applebee's restaurant just so I could eat it! It was time to come up with my own version. I'm completely happy with the results—and my husband is, too! Find more of my recipes at my blog, mandysrecipeboxblog.com. —Mandy Bird, Holbrook, Idaho
Nutrition Facts:
1 serving: 419 calories, 25g fat (3g saturated fat), 11mg cholesterol, 602mg sodium, 42g carbohydrate (20g sugars, 7g fiber), 12g protein.
9/30
Day 9: Strawberry, Blue Cheese & Steak Salad
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Total Time: 30 minutes
Main Ingredients: Sirloin steak, strawberries, blue cheese
Level: Beginner
Main Ingredients: Sirloin steak, strawberries, blue cheese
Level: Beginner
Nutrition Facts:
1 serving: 289 calories, 15g fat (4g saturated fat), 52mg cholesterol, 452mg sodium, 12g carbohydrate (5g sugars, 4g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 2 vegetable, 2 fat, 1/2 fruit.
This bright salad hits every flavor profile. The sweet strawberries, rich cheese and tangy dressing combine to create a warm, filling dinner.
At lunch one day, a friend told me about a steak salad she’d had at a party. It sounded so fantastic I had to try it for myself. My family would eat it nonstop if we could. Can’t seem to get enough of that tangy dressing! —Recipe contributor Alma Winberry, Great Falls, Montana
10/30
Day 10: Chicken Taco Pockets
Total Time
25 min
Servings
8 servings
From the Recipe Creator:
Total Time: 25 minutes
Main Ingredients: Crescent rolls, rotisserie chicken
Level: Beginner
Main Ingredients: Crescent rolls, rotisserie chicken
Level: Beginner
Nutrition Facts:
1/2 pocket: 393 calories, 24g fat (7g saturated fat), 47mg cholesterol, 896mg sodium, 29g carbohydrate (7g sugars, 0 fiber), 16g protein.
These stuffed pockets are ready in a jiffy. Rotisserie chicken makes the dinner that much quicker to prepare. Serve it with lettuce, guacamole and sour cream.
We love these taco-flavored sandwiches made with crescent dough. They make a quick, easy lunch or supper with a bowl of soup or a crisp salad. I also like to cut them into smaller servings for parties. —Recipe contributor Donna Gribbins, Shelbyville, Kentucky
11/30
Day 11: Blushing Penne Pasta
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
Total Time: 30 minutes
Main Ingredients: Penne pasta, half and half, tomato paste
Level: Beginner
Main Ingredients: Penne pasta, half and half, tomato paste
Level: Beginner
Nutrition Facts:
1 cup: 335 calories, 10g fat (6g saturated fat), 34mg cholesterol, 431mg sodium, 47g carbohydrate (4g sugars, 2g fiber), 12g protein.
You’re going to want to make extra of this creamy and light sauce. This recipe can be served with garlic bread or a salad.
I reworked this recipe from an original that called for vodka and heavy whipping cream. My friends and family had a hard time believing a sauce this rich, flavorful and creamy could be light. —Recipe contributor Margaret Wilson, Hemet, California
12/30
Day 12: Black Bean & Beef Tostadas
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Total Time: 30 minutes
Main Ingredients: Ground beef, black beans, tostada shells
Level: Beginner
Main Ingredients: Ground beef, black beans, tostada shells
Level: Beginner
Nutrition Facts:
2 tostadas: 392 calories, 14g fat (4g saturated fat), 35mg cholesterol, 1011mg sodium, 46g carbohydrate (2g sugars, 10g fiber), 23g protein.
This one skillet dinner can be customized to your taste. It’s a quick and easy meal for a busy weeknight.
You only need a handful of ingredients to make one of our family’s favorites. It’s also easy to double for company! —Recipe contributor Susan Brown, Kansas City, Kansas
13/30
Day 13: Quick Tacos al Pastor
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Total Time: 25 minutes
Main Ingredients: Pork roast, corn tortillas, onion, cilantro
Level: Beginner
Main Ingredients: Pork roast, corn tortillas, onion, cilantro
Level: Beginner
Nutrition Facts:
2 tacos: 317 calories, 11g fat (3g saturated fat), 57mg cholesterol, 573mg sodium, 36g carbohydrate (12g sugars, 5g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.
Have any leftover pork? These sweet and tangy tacos are bright and light.
We loved the pork and pineapple tacos from a food truck in Hawaii. My husband, a high school football referee, gives my version a thumbs-up. —Recipe contributor Lori McLain, Denton, Texas
14/30
Day 14: Carolina Shrimp Sautee
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Total Time: 25 minutes
Main Ingredients: Linguine, mushrooms, shrimp
Level: Beginner
Main Ingredients: Linguine, mushrooms, shrimp
Level: Beginner
Nutrition Facts:
1 serving: 481 calories, 19g fat (11g saturated fat), 171mg cholesterol, 752mg sodium, 46g carbohydrate (3g sugars, 3g fiber), 34g protein.
A huge leap from buttered noodles, this recipe is rich with flavor. It’s also full of protein, thanks to the shrimp and mushrooms.
Seafood is very popular in my state. I altered this recipe several times and now it’s truly a family favorite. —Recipe contributor Teresa Hildreth, Stoneville, North Carolina
15/30
Day 15: Pork Chops with Rosemary Glaze
Total Time
25 min
Servings
8 servings
From the Recipe Creator:
Total Time: 25 minutes
Main Ingredients: Pork loin chops, Worcestershire sauce, dried rosemary
Level: Beginner
Main Ingredients: Pork loin chops, Worcestershire sauce, dried rosemary
Level: Beginner
Nutrition Facts:
1 pork chop: 246 calories, 8g fat (3g saturated fat), 86mg cholesterol, 284mg sodium, 11g carbohydrate (10g sugars, 0 fiber), 30g protein. Diabetic Exchanges: 4 lean meat, 1 starch.
This light glaze is similar to barbecue sauce but with citrusy orange juice. It’s sweet and tangy.
Rosemary adds a special touch to these beautifully glazed pork chops that are just right for any meal. —Recipe contributor Louise Gilbert, Quesnel, British Columbia
16/30
Thai Chicken Linguine
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
When I’m feeding a crowd, I multiply this Thai-inspired chicken with pasta and snow peas. The merrymaking begins when everybody digs in, even the kids. —Teri Rumble, Jensen Beach, Florida
Nutrition Facts:
1-1/3 cups: 377 calories, 13g fat (2g saturated fat), 104mg cholesterol, 697mg sodium, 44g carbohydrate (12g sugars, 5g fiber), 25g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 2 fat.
17/30
Chicken Lettuce Wraps
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
Filled with chicken, mushrooms, water chestnuts and carrots, these lettuce wraps are both healthy and yummy. The gingerroot, rice wine vinegar and teriyaki sauce give them delicious Asian flair. —Kendra Doss, Smithville, Missouri
Nutrition Facts:
2 wraps: 230 calories, 9g fat (2g saturated fat), 63mg cholesterol, 278mg sodium, 12g carbohydrate (5g sugars, 3g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 fat.
18/30
Day 18: Muffuletta Pasta
Total Time
25 min
Servings
8 servings
From the Recipe Creator:
Total Time: 25 minutes
Main Ingredients: Bow tie pasta, ham, pepperoni, Italian cheese blend
Level: Beginner
Main Ingredients: Bow tie pasta, ham, pepperoni, Italian cheese blend
Level: Beginner
Nutrition Facts:
1-1/2 cups: 739 calories, 48g fat (21g saturated fat), 119mg cholesterol, 1638mg sodium, 48g carbohydrate (2g sugars, 2g fiber), 27g protein.
Inspired by the classic New Orleans sandwich, this muffuletta pasta is made with ham and an olive spread.
A friend gave me this recipe when she learned that I love muffuletta sandwiches. Very rich and filling, this easy skillet supper goes together quickly on a busy weeknight. Serve with some cheesy garlic bread. —Recipe contributor Jan Hollingsworth, Houston, Mississippi
19/30
Day 19: Honey Walleye
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
Total Time: 20 minutes
Main Ingredients: Walleye filets, honey
Level: Beginner
Main Ingredients: Walleye filets, honey
Level: Beginner
Nutrition Facts:
3 ounces cooked fish: 389 calories, 22g fat (3g saturated fat), 133mg cholesterol, 514mg sodium, 23g carbohydrate (5g sugars, 1g fiber), 25g protein.
Walleye is a mild and sweet fish. This breaded version makes for a light dinner with sweet and savory notes.
My state is known as the Land of 10,000 Lakes, so fishing is a favorite recreational activity here. This recipe is a quick way to prepare all the fresh walleye hooked by the anglers in my family. —Recipe contributor Kitty McCue, St. Louis Park, Minnesota
20/30
Day 20: Classic Cobb Salad
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Total Time: 20 minutes
Main Ingredients: Lettuce, tomatoes, avocado, ham, hard-boiled eggs, turkey
Level: Beginner
Main Ingredients: Lettuce, tomatoes, avocado, ham, hard-boiled eggs, turkey
Level: Beginner
Nutrition Facts:
1 serving: 260 calories, 15g fat (5g saturated fat), 148mg cholesterol, 586mg sodium, 10g carbohydrate (5g sugars, 4g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 2 fat.
This healthy salad is the perfect centerpiece for your summer table. It tastes like something you’d get at a restaurant.
Making this salad is a lot like putting in a garden. I plant everything in nice, neat sections, just as I do with seedlings. —Recipe contributor Patricia Kile, Elizabethtown, Pennsylvania
21/30
Day 21: Beef Skillet Supper
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
Total Time: 30 minutes
Main Ingredients: Ground beef, egg noodles, tomato sauce, cheddar
Level: Beginner
Main Ingredients: Ground beef, egg noodles, tomato sauce, cheddar
Level: Beginner
Nutrition Facts:
1 serving: 368 calories, 16g fat (7g saturated fat), 90mg cholesterol, 548mg sodium, 30g carbohydrate (4g sugars, 2g fiber), 24g protein.
This dish features an ingredient you don’t see every day: mexicorn! It’s a combination of corn, green peppers and red peppers. It adds a pop of color to this cheesy, hearty pasta.
Sometimes I’ll make extra of this comforting, noodle-y supper to guarantee leftovers. It’s a great take-along dish for work or school. Trim calories from the entree by substituting ground turkey for the beef and low-fat cheese for the full-fat cheddar. —Recipe contributor Tabitha Allen, Cypress, Texas
22/30
Artichoke Chicken
Total Time
55 min
Servings
8 servings
From the Recipe Creator:
Rosemary, mushrooms and artichokes combine to give chicken a wonderful savory flavor. I've served this dish for a large group by doubling the recipe. It's always a big hit with everyone—especially my family! —Ruth Stenson, Santa Ana, California
Nutrition Facts:
1 serving: 235 calories, 11g fat (4g saturated fat), 70mg cholesterol, 773mg sodium, 8g carbohydrate (1g sugars, 3g fiber), 24g protein.
23/30
Day 23: Guacamole Tossed Salad
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
Total Time: 15 minutes
Main Ingredients: Salad greens, avocados, tomatoes, red onion
Level: Beginner
Main Ingredients: Salad greens, avocados, tomatoes, red onion
Level: Beginner
Nutrition Facts:
1 serving: 531 calories, 51g fat (7g saturated fat), 12mg cholesterol, 868mg sodium, 17g carbohydrate (3g sugars, 10g fiber), 9g protein.
Calling all guacamole lovers! This innovative salad takes all the ingredients in guacamole and combines them in a rich salad.
The fresh blend of avocados, tomatoes, red onion and greens in my salad gets additional pizazz from crumbled bacon and a slightly spicy vinaigrette. —Recipe contributor Lori Fischer, Chino Hills, California
24/30
Day 24: Veggie Fajitas
Total Time
25 min
Servings
8 fajitas
From the Recipe Creator:
Total Time: 25 minutes
Main Ingredients: Flour tortillas, cheddar cheese, zucchini, summer squash
Level: Beginner
Main Ingredients: Flour tortillas, cheddar cheese, zucchini, summer squash
Level: Beginner
Nutrition Facts:
1 fajita: 375 calories, 21g fat (10g saturated fat), 35mg cholesterol, 853mg sodium, 35g carbohydrate (4g sugars, 3g fiber), 13g protein.
Make use of your summer veggies in this quick and easy dinner. If you don’t want to cook your fajita veggies on the stovetop, you could also bake them in the oven for a more hands-off approach.
For a scrumptious and super healthy party dish, these colorful, hearty veggie fajitas packed with crisp-tender vegetables are perfect. —Recipe contributor Sarah Mercer, Wichita, Kansas
25/30
Day 25: Skillet Mac & Cheese
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Total Time: 25 minutes
Main Ingredients: Pasta, Velveeta cheese
Level: Beginner
Main Ingredients: Pasta, Velveeta cheese
Level: Beginner
Nutrition Facts:
1-1/2 cups: 600 calories, 37g fat (23g saturated fat), 144mg cholesterol, 1185mg sodium, 40g carbohydrate (9g sugars, 1g fiber), 23g protein.
Velveeta cheese shines in this quick mac and cheese recipe. Cube the cheese so it melts easier.
This creamy mac ’n’ cheese is so simple it’s almost too easy! —Recipe contributor Ann Bowers, Rockport, Texas
26/30
Day 26: Salsa Steak Garlic Toasts
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Total Time: 25 minutes
Main Ingredients: Garlic Texas toast, sirloin steak
Level: Beginner
Main Ingredients: Garlic Texas toast, sirloin steak
Level: Beginner
Nutrition Facts:
1 garlic toast with 3/4 cup steak mixture: 375 calories, 16g fat (4g saturated fat), 52mg cholesterol, 721mg sodium, 27g carbohydrate (5g sugars, 1g fiber), 29g protein.
Who doesn’t love garlic bread? This pantry-friendly dinner is quick, colorful and filling.
These open-faced steak sandwiches play up the popular combo of steak and garlic bread. The salsa, sour cream and garnish elevate it into quick, satisfying meal. Substitute chopped green onions or chives for the cilantro if desired. —Recipe contributor Arlene Erlbach, Morton Grove, Illinois
27/30
Day 27: Chicken & Cheese Tortilla Pie
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Total Time: 25 minutes
Main Ingredients: Corn tortillas, green enchilada sauce, rotisserie chicken, cheddar cheese
Level: Beginner
Main Ingredients: Corn tortillas, green enchilada sauce, rotisserie chicken, cheddar cheese
Level: Beginner
Nutrition Facts:
1 piece: 498 calories, 27g fat (14g saturated fat), 122mg cholesterol, 889mg sodium, 26g carbohydrate (2g sugars, 3g fiber), 37g protein.
With just the right amount of kick, this fun dinner is great for kids and adults. Using rotisserie chicken makes it even easier to assemble.
Trust me when I say this hearty dish can be assembled in minutes, then devoured even quicker with no leftovers. —Recipe contributor Karen Kuebler, Dallas, Texas
28/30
Day 28: Sausage and Swiss Chard Pasta
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Total Time: 30 minutes
Main Ingredients: Orecchiette pasta, Italian sausage, Swiss chard
Level: Beginner
Main Ingredients: Orecchiette pasta, Italian sausage, Swiss chard
Level: Beginner
Nutrition Facts:
1-1/3 cups: 487 calories, 25g fat (6g saturated fat), 34mg cholesterol, 726mg sodium, 51g carbohydrate (5g sugars, 4g fiber), 19g protein.
This pasta is rich and satisfying. If you like a bit of heat, feel free to use spicy Italian sausage.
I whipped up lunch with fresh produce from the farmers market, and the result was amazing. The pasta absorbs the cooking liquid quickly, so serve immediately to guarantee the best texture. —Recipe contributor Kate Stiltner, Grand Rapids, Michigan
29/30
Day 29: BLT Skillet
Total Time
25 min
Servings
2 servings
From the Recipe Creator:
Total Time: 25 minutes
Main Ingredients: Bacon strips, whole wheat linguine, tomato
Level: Beginner
Main Ingredients: Bacon strips, whole wheat linguine, tomato
Level: Beginner
Nutrition Facts:
1-1/2 cups: 314 calories, 11g fat (4g saturated fat), 23mg cholesterol, 682mg sodium, 46g carbohydrate (2g sugars, 7g fiber), 14g protein.
We turned the classic sandwich into a pasta dish. Toss some greens in it for your own personal touch.
This quick weeknight meal reminds me of a BLT, with its chunks of bacon and tomato. The whole wheat linguine gives the skillet dish extra flavor and texture. —Recipe contributor Edrie O’Brien, Denver, Colorado
30/30
How to Grill Chicken Breasts
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
My family loves this grilled chicken, and I love having a healthy and tasty recipe that keeps my kitchen cool. —Linda Coss, Lake Forest, California
Nutrition Facts:
1 each: 207 calories, 6g fat (1g saturated fat), 94mg cholesterol, 105mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 34g protein. Diabetic Exchanges: 5 lean meat, 1/2 fat.
