Meal Plans From “Conquer Diabetes and Prediabetes”

These recipes are from Conquer Diabetes and Prediabetes.

Day 3

Breakfast:  Bacon and Eggs

3 large eggs (50 g each)

1.5 tbsp (22 ml) olive oil

6 slices pork bacon, cured (about 50 g cooked)

Fry the eggs in olive oil. Bake or fry the bacon. Digestible carb grams: 2.

Lunch:  Chicken Salad Over Mixed Greens

1 large egg (50 g)

4 oz (110 g) cooked, diced chicken (canned or freshly sautéed in olive oil)

½ oz (14 g) raw onion, diced (about 2 tbsp)

8-inch stalk (40 g or 20-cm stalk) of raw celery, diced

2.5 tbsp (40 ml) Miracle Whip Dressing or regular Mayonnaise

2 oz (60 g) romaine lettuce

2 oz (60 g) raw baby spinach

1 oz (28 g) almonds

salt and pepper

Hard-boil an egg, then peel and dice. In a bowl, place the chicken and add the egg, onion, celery, and Miracle Whip Dressing or regular mayonnaise. Mix all together, with salt and pepper and/or a dash of lemon juice to taste. Place on bed of lettuce and baby spinach. Enjoy almonds around mealtime or later as a snack. Digestible carb grams: 10.

Dinner:  Baked Balsamic Salmon and Green Beans

16 oz (450 g) salmon filets

salt and pepper

4 cloves (12 g) garlic, minced

1 tbsp (15 ml) olive oil

1.5 oz (45 ml) white wine for the glaze

4.5 tsp (22 ml) mustard

4 tbsp (60 ml) balsamic vinegar

1 tbsp (15 ml) granulated Splenda (or 1 packet (1g) of tabletop Splenda)

1.5 tbsp (22 ml) fresh chopped oregano (or 1 tsp (5 ml) dried oregano)

200 g canned green beans (or fresh green beans sautéed in olive oil/garlic)

5 oz (150 ml) dry white wine

This makes two large servings.

Preheat oven to 400°F (200°C). Line a baking sheet or pan (8″ or 20 cm) with aluminum foil. Lightly salt and pepper the fish in the lined pan, with the skin side down.

Now the glaze. Sauté the minced garlic in olive oil in a small saucepan over medium heat for about three minutes, until it’s soft. Then add and mix white wine (1.5 oz), mustard, vinegar, granulated Splenda, and 1/8 tsp (0.625 ml) salt. Simmer uncovered over low or medium heat until slightly thickened, about three minutes. Remove glaze from heat and spoon about half of it into a separate container for later use.

Drizzle and brush the salmon in the pan with the glaze left in the saucepan. Sprinkle the oregano on top.

Bake the fish in the oven for about 10–13 minutes, or until it flakes easily with a fork. Cooking time depends on your oven and thickness of the fish. Over-cooking the fish will toughen it and dry it out. When done, use a turner to transfer the fish to plates, leaving the skin on the foil if able. Drizzle the glaze from the separate container over the filets with a spoon, or brush it on. Don’t use the unwashed brush you used earlier on the raw fish.

Heat canned green beans (200 g) on stovetop or serve at room temperature straight out of the can.

Enjoy a 5-oz glass of dry white wine with your meal. This recipe makes two servings of fish and green beans. Digestible carb grams in wine, half the fish, half the green beans: 14.

(The balsamic vinegar adds six g of carb to each serving. To reduce vinegar carbs to zero, you could try this recipe with red wine vinegar, white wine vinegar, or cider vinegar. I’ve not tried that. Digestible carbs per serving would drop to 8 g.)

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