Food Plan Example: Low Calorie/Fat Meal Plan for Blood Sugar Control + Weight Loss
LOW CALORIE, LOW FAT MEAL PLAN FOR BLOOD SUGAR CONTROL AND WEIGHT LOSS
by Marcie Millar, RD, LDN, Cert in Herbal Medicine & DSHEA Law – 401-782-6800
Click here for information on customized diet plans or to schedule a consultation.
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
Click here for information on customized diet plans or to schedule a consultation.
