09/28/2026
Having balanced meals made with whole foods is helpful for managing type 2 diabetes and heart disease.
In another post from our amazing United To Serve Clinical Nutrition volunteers, here’s a simple medium carb dish that is high in fiber and protein:
Lean Beef Tacos
Serves 4
12 Whole corn tortillas
1 lb lean ground beef, 95% lean/5% fat
1 tsp salt
1/4 cup olive oil
1.5 tsp cumin powder
1.5 tsp oregano, dried
1.5 tsp garlic powder
1.5 tsp onion powder
1 tbsp chipotle powder
2 roma tomatoes, diced small
1/2 cup white onion, diced finely
1/2 cup cilantro, minced
Salad:
8 cups lettuce of your choice (a serving is 2 cups)
4 tbsp olive oil
2 limes, cut into wedges
2 limes, cut into halves to squeeze over lettuce
Directions:
1. Set oven to 350 degrees
2. Heat pan to medium-high heat
3. Add olive oil, add spices and oregano, sauté for 1 minute
4. Add ground beef, break up with your spatula and keep sauteing for 7-10 minutes
5. On a baking sheet, layout 3-6 corn tortillas, and heat for 7-10 minutes
6. Assemble each taco with 1/4 cup of ground beef, 1/4 cup of tomatoes, and 1 tbsp of onion and cilantro.
7. Serve with lettuce drizzled with olive oil and freshly squeezed lime.
8. Don’t forget to drink 2 cups of water with your meals.
Buen provecho!
Swipe to read the nutrition facts
This delicious and satisfying meal is high in fiber, protein, saturated fat, and iron.
It has a medium source of carbs, sodium, calcium, and potassium.
Reading food labels can be confusing, but it doesn’t have to be.
The % Daily Value (DV) is a guide based on a 2,000 calorie/day diet.
When you see:
20% DV or more = High source
10-19% = Medium “good” source
Less than 5% = Low source
There’s no food that is good or bad. Just all it like it is, high protein, high fiber, or high saturated fat. That tells you more information about the food than calling it “good” or “bad”.
Some meals may have more saturated fat that others, and that is okay. What is important is it’s all about your long-term eating patterns and your overall health goals.
