A couple blog readers have asked to see meal plans for the Low-Carb Diabetic Diet. I’ve lined up three days worth so far, to be published today, Jan. 12, and Jan. 19, 2013. I’ll do more if requested. These recipes are from Conquer Diabetes and Prediabetes.
Day 1
Breakfast: Eggs and Bratwurst
3 large eggs
1.5 tbsp (22 ml) olive oil
salt and pepper
1 (66g) pre-cooked bratwurst
Sauté eggs in the olive oil, salt and pepper to taste. Microwave a pre-cooked bratwurst. Digestible carb grams: 2.
Lunch: Tossed Tuna Salad and Almonds
3.5 oz (100 g) lettuce
1.5 oz (42 g) chopped onion
5.5 oz (150 g) chunked tomatoes
5-oz can (140 g) of solid white albacore tuna packed in water (drain and discard the fluid)
1.5 tbsp (22 ml) extra virgin olive oil
½ tbsp (7.5 ml) balsamic vinegar
salt and pepper
1 oz (28 g) almonds
In a 3-qt (3 liter) bowl, put lettuce, onion, chunked tomatoes, and tuna (3.25 oz or 90 g at this point). Add the olive oil, balsamic vinegar, and salt and pepper to taste. Mix well with a fork. Enjoy almonds separately, before, during, or after salad. Digestible carb grams: 12.
Dinner: Steak and Mushrooms
1.5 tbsp (21 g or 22 ml) butter
2 tsp (10 ml) olive oil
6 oz (170 g) steak
5 oz (140 g) sliced white mushrooms
2 tsp (10 ml) Worcestershire sauce or A.1. Steak Sauce
5 oz (150 ml) red wine
salt and pepper
Grill or sauté (with olive oil or butter) the steak. Melt 1.5 tbsp (22 ml) of butter in pan, add mushrooms and cook over medium heat about 3 minutes, stirring frequently. Season steak and mushrooms with salt and pepper to taste. Enjoy steak with your favorite steak sauce or Worcestershire sauce, but no more than 2 g of carbs in the sauce (e.g., 2 tsp (10 ml) of A.1. Sauce or Lea & Perrins Worcestershire sauce has 2 g of carb). Digestible carb grams: 10.
Diabetic Mediterranean Diet 