Meal Plans To “Conquer Diabetes and Prediabetes”

For both types 1 and type 2 diabetes, carbohydrate restriction is a great way to help control blood sugars and minimize the toxicity and expense of drug therapy. Here are some low-carb recipes from my book, Conquer Diabetes and Prediabetes.

Breakfast:  Mexican Scrambled Eggs

4 large eggs (50 g each)

1.5 tbsp (22 ml) olive oil

4 tbsp (60 ml) Pico de Gallo a la Rose (see my post of Jan. 5, 2013) or commercial picante sauce (having 2 g or fewer carbs per 2 tbsp)

salt and pepper

Whisk the eggs until smooth, add salt and pepper to taste; set aside. Heat the olive oil in a medium-sized frying pan then add the eggs and cook until done, scrambling now and then. Transfer to plate and top with 4 tbsp (60 ml) Pico de Gallo a al Rosa. Digestible carb grams: 6.

Lunch:  Low-Carb Chili

1 cup (240 ml) Low-Carb Chili (see below)

1 oz (28 g) almonds

Enjoy 1 oz of almonds around mealtime or later as a snack. Digestible carb grams: 13.


It’s spicy, but not hot spicy. Peeled and sliced cold cucumbers make a nice side dish. If your children or housemates aren’t eating low-carb, they may enjoy the chili mixed 50:50 with cheese macaroni, and buttered cornbread on the side.


20 oz (567 g) raw ground beef, 80% lean meat/20% fat

20 oz (567 g) raw pork Italian sausage

1 large onion

14.5 oz (411 g) canned diced tomatoes

4 oz (113 g) tomato paste

1 tbsp (15 ml) dry unsweetened cocoa powder

5  garlic cloves

½ tsp (2.5 ml) salt

¼ tsp (1.2 ml) ground allspice

2 tbsp (30 ml) chili powder

¼ tsp (1.2 ml) ground cinnamon

½ tbsp (7.5 ml) ground cumin

¼ tsp (1.2 ml) ground cayenne pepper

2 packets (1 g per packet) Splenda tabletop sweetener

1 cup (240 ml) water


Cut the Italian sausage into small pieces. Sauté the sausage, ground beef, onions, and garlic in a large pot. Don’t just brown the meat, cook it thoroughly. When done, drain off the fat if desired. Add the remainder of ingredients, bring to a boil, then simmer for about an hour. Add additional water if the chili looks too thick. Makes eight cups. Serving size is one cup (240 ml).

Nutrient Analysis:

Recipe makes 8 servings of 1 cup (240 ml). Each serving has 492 calories, 14 g carbohydrate, 3 g fiber, 11 g digestible carbohydrate, 24 g protein, 38 g fat. 10% of calories are from carbohydrate, 21% from protein, 69% from fat.

Notes: Analysis is based on fat not being drained from the cooked meat. Calorie count and calories from fat would be a bit lower if you drained off fat.

Dinner:  Shark and Broccoli

4 oz (110 g) shark, raw

2 cloves (3 g) garlic, peeled and diced

3 tbsp (45 ml) olive oil

1.5 cups (150 g) chopped raw broccoli

salt and pepper

6 oz (180 ml) dry white wine

Lightly salt and pepper the shark, then set aside. Sauté the garlic in 2 tbsp (30 cc) of the olive oil a few minutes over medium heat. Then add the broccoli and sauté to your preference, adding salt and pepper to taste. Remove to a dish. Add another 1 tbsp (15 ml) olive oil to the pan and sauté the shark at medium heat until done, careful not to overcook. Enjoy with dry white wine. Digestible carb grams: 11.

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