Tag Archives: meal plans

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.)

These recipes are from Conquer Diabetes and Prediabetes.

Day 2

Breakfast:  Mexican Eggs and Avocado

3 large eggs (50 g each)

1 tbsp (14 g or 15 ml) butter

½ cup (120 ml) Pico de Gallo a la Rosa (see below)

1 California avocado (135 g), peeled, seeded, and sliced

salt and pepper

Sauté eggs in butter. Top with ½ cup Pico de Gallo a la Rosa (see Special Recipes). May substitute for Pico de Gallo: any serving of commercial picante sauce with no more than 3 g of digestible carb (digestible carb grams = total carb grams in serving minus fiber grams in serving). Salt and pepper to taste. Digestible carb grams: 7.

PICO DE GALLO A LA ROSA

This is a great garnish for several other foods, such as steak and hamburger.

6 oz (170 g) tomatoes

2 oz (56 g) onion

1 jalapeno pepper (14 g)

3–4 tbsp (2 g) cilantro

salt

Chop all vegetables very finely. Use the entire jalapeno, including seeds, but not the stem. If you prefer less spicy heat, use less jalapeno and discard the seeds. Combine all ingredients after chopping. Salt to taste. Eat at room temperature, chilled, or heated at medium heat in a saucepan (about 5 minutes, until jalapenos lose their intense green color). Makes 1.25 cups.

Nutrient Analysis:

Recipe makes about three servings of ½ cup (120 ml) each. One serving has 80 calories, 4 g carb, 1 g fiber, 3 g digestible carb, 1 g protein, minimal fat. 83% of calories are from carbohydrate, 10% from protein, 7% from fat.

Lunch:  Tuna Salad Over Lettuce, with Walnuts

1 large egg (50 g)

3 oz (85 g) romaine lettuce

5-oz can of white albacore tuna packed in water (drain and discard the fluid)

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

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

2 tbsp (30 ml) Miracle Whip Dressing or regular mayonnaise

salt and pepper

dash of lemon (optional)

1 oz (28 g) walnuts

Hard-boil a large egg, then peel and dice. Drain liquid off a 5-ounce can of white albacore tuna (net 3.5 oz or 100 g of fish); empty tuna into bowl. To bowl, add diced egg, diced onion, diced celery, and Miracle Whip Dressing or regular mayonnaise. Mix all together, with salt and pepper and/or a dash of lemon to taste. Place on bed of romaine lettuce. Enjoy walnuts around mealtime. Digestible carb grams: 9.

Dinner:  Baked Trout with Snow Peas (sugar snap peas)

7 tbsp (100 g) extra virgin olive oil

5 garlic cloves (15 g), diced

1.5 tbsp (6 g) raw parsley, chopped

1 tsp (5 ml) salt

1 tsp (5 ml) black pepper

¾ fl oz (22 g or ml) lemon juice

4 leaves (1.5 g) fresh basil, chopped

16 oz (450 g) fresh trout

6 oz (170 g) snow peas (sugar snap peas)

5 oz (150 ml) white wine

This recipe provides two large servings of fish and two servings of snow peas.

In a glass or plastic bowl, mix 5 tbsp (70 g) of the extra virgin olive oil, 3 of the diced garlic cloves (9 g), the chopped raw parsley, salt, black pepper, the lemon juice, and the chopped basil. This is your marinade.

Place fresh trout filets in a medium sized (8–9″ or 20–23 cm diameter) glass baking dish, then cover with marinade. Let sit in refrigerator for 1–2 hours, turning occasionally. Preheat oven to 375°F (190°C). Pull fish dish out of refrigerator once you start the preheat process. Cover glass dish with aluminum foil, then bake in oven for 20–40 minutes. Cooking time depends on your oven and the thickness of the fish. Thin filets about 1/2″ (1.25 cm) thick may be done in 20–25 minutes. Thicker fish (1″ or 2.5 cm)) may take 30–45 minutes. This is a judgment call. When done, it should flake apart readily with a fork. This works well for trout, salmon, cod, tilapia, and perhaps others. Consider squeezing fresh lemon juice on cooked fish for extra zing.

Now the snow peas. Snap off and discard both tips of the snow pea pods. Sauté 2 diced garlic cloves (6 g) in olive oil over medium heat until soft, perhaps a couple minutes. To the pan add the snow peas. Salt and pepper to taste. Stir snow peas often, if not continuously, while cooking over medium heat, about 3 minutes. Enjoy 5 oz (150 ml) white wine with your meal. Digestible carb grams in wine and half the fish, half the snow peas: 11.