Food Plan Example
Low Calorie/Fat Meal Plan for Blood Sugar Control + Weight Loss

by Marcie Millar, RD, LDN, Cert in Herbal Medicine & DSHEA Law

LOW CALORIE, LOW FAT MEAL PLAN FOR BLOOD SUGAR CONTROL AND WEIGHT LOSS

BREAKFAST

  • 2 EGGS, ANY STYLE, WITH OPTIONAL VEGGIES & 2 LEAN PIECES BREAKFAST MEAT, 1 TSP BUTTER OR OIL OR
  • 1 SCOOP PROTEIN POWDER W/ 1 CUP 0-30 CALORIE LIQUID, OPTIONAL HANDFUL OF PEANUTS OR
  • 3/4 CUP HOOD LOW-FAT COTTAGE CHEESE W/ 1/2 CUP FRESH OR FROZEN NO-SUGAR-ADDED BERRIES OR
  • 2 SALT/PEPPERRED HARD BOILED EGGS & 1 PIECE OR 1/2 CUP FRESH FRUIT
  • OPTIONAL SNACKS

    LATE AM, MID PM, LATE EVENING:
  • 1/2 BANANA OR 1 APPLE WITH 1 TBSP PEANUT BUTTER OR HANDFUL PEANUTS OR 1 STRING CHEESE OR
  • 2 STRING CHEESE, 3 LIGHT TRISCUITS W/ 1 TBSP PEANUT BUTTER OR
  • 1/2 CUP FRESH FRUIT W/ READY WHIP - OPTIONAL 1/4 CUP PEANUTS OR
  • 1 HIGH PROTEIN BAR- 10 OR MORE GRAMS, LOW CARB - 0-10 GRAMS CARB OR INDIGESTABLE SUGAR/SUGAR SUBSTITUTE OR
  • LOW CALORIE ‹60KCAL DIET POP OR FUDGICLE W/ HANDFUL PEANUTS OR
  • 1 SALTED/PEPPERED HARD BOILED EGG W/ CUCUMBER, CELERY, OR PEPPER STRIPS
  • DINNER

  • PAL SIZE PROTEIN WITH 2 1-CUP SERVINGS NON-STARCHY VEGGIES- SEE LIST- 3 NIGHTS A WEEK OPTIONAL 1/2 STARCHY VEGGIES, BROWN/WILD RICE
  • BEVERAGES

  • WATER/FLAVORED WATER, "ICE", "FROST", "CLEAR CHOICE", DIET JUICE OR DIET TEA OR COFFEE