Food Cures (34 page)
Authors: Carol Svec
STEP 4…MEAL PLANS
These sample menus include foods and specific food combinations that have been shown to help glycemic control. Each meal is perfectly balanced with the right mix of high-quality carbs, protein, fat, and calories to help keep your blood sugars under control. Some people find counting carbs helpful and necessary. Therefore, I provide the total calories and grams of carbohydrate for every meal and snack (each meal is 45 grams carb or less). And for people who are most comfortable using the food exchange system, I also present how each meal breaks down into various exchanges. Make sure you pay close attention to the carbohydrate portions with each meal—my numbers and your blood sugars will count on it. If your blood sugars test high on any particular day, choose the lower-carb meal options. Please note places where reduced-calorie breads are used. See Joy’s Picks for breads that are 45 calories or less per slice.
Every day, choose
one
option for each of the three meals—breakfast, lunch, and dinner. Then, one or two times per day, choose from a variety of my suggested snacks. Approximate calories have been provided to help adjust for your personal weight management goals. If you find yourself hungry (and if weight is not an issue), feel free to increase the portion sizes for protein and fat only—extra portions of carbohydrate may increase your blood sugar. Beverage calories are
not
included. If you’d prefer something other than water, stick with sugar-free beverages only.
BREAKFAST OPTIONS
(Approximately 300 to 400 calories, less than 45 grams carbohydrate)
Ham and Cheese Omelet with Toast
Beat 1 whole egg with 3 egg whites. Cook in heated pan coated with nonstick cooking spray. Add 2 ounces chopped lean ham. When bottom side is cooked, gently flip. Top with 2 tablespoons shredded fat-free cheese. Fold omelet over and cook until cheese melts and egg mixture is firm; season with salt substitute and ground black pepper. Enjoy with 1 toasted slice whole wheat bread (or 2 toasted slices reduced-calorie whole wheat bread) topped with 2 teaspoons reduced-fat soft tub, trans fat-free margarine spread.
319 calories, 16 g carbohydrate
Exchanges: 1 medium-fat meat, 41/3 very lean meats, 1 starch, ¾ fat
Toast with Cream Cheese, Tomato, Onion, and Lox
2 slices reduced-calorie, whole wheat bread, toasted. Top each with 1 tablespoon fat-free or light cream cheese, sliced tomato, onion, and 2 ounces smoked salmon.
300 calories, 26 g carbohydrate
Exchanges: 2 lean meats, 1 starch, 1 vegetable, ½ fat
Cinnamon-Walnut Cottage Cheese with Apple Slices
1 cup fat-free or 1% reduced-fat cottage cheese mixed with optional cinnamon and topped with 1 tablespoon chopped walnuts and 1 tablespoon ground flaxseed. Enjoy with 1 sliced apple.
320 calories, 29 g carbohydrate
Exchanges: 4 very lean meats, 1 fruit, 2 fats
Scrambled Eggs with Turkey Bacon and Fruit
Beat 1 whole egg with 3 egg whites. Cook in heated pan coated with nonstick cooking spray, adding preferred chopped vegetables (onion, red and green peppers, tomato). Enjoy with 2 strips reduced-fat turkey bacon and 1 orange (or ½ grapefruit or ¼ cantaloupe).
320 calories, 30 g carbohydrate
Exchanges: 1 medium-fat meat, 2 lean meats, 11/3 very lean meats, 1 vegetable, 1 fruit
Oatmeal with Berries, Flaxseed, and Nuts
½ cup dry oatmeal prepared with water; top with 2 tablespoons ground flaxseed (or wheat germ), 2 tablespoons chopped nuts (walnuts, pecans, soy nuts, or slivered almonds) and ½ cup berries (sliced strawberries, raspberries, and/or blackberries). Sweeten with optional sugar substitute.
350 calories, 43 g carbohydrate
Exchanges: 1 starch, 1 fruit, 4 fats
Cereal with Milk and a Hard-Boiled Egg
1 cup whole grain fortified cereal with 1 cup milk (fat-free, 1% reduced-fat, or enriched/fortified soy). Enjoy with 1 hard-boiled egg (or 2 strips reduced-fat turkey bacon).
320 calories, 43 g carbohydrate
Exchanges: 1 medium-fat meat, 1¼ starch, 1 fat-free milk
Strawberry-Banana Cottage Cheese with Almonds
1 cup fat-free or 1% reduced-fat cottage cheese mixed with ¼ sliced banana, ½ cup chopped strawberries, and 2 tablespoons slivered almonds.
332 calories, 27 g carbohydrate
Exchanges: 4 very lean meats, 1½ fruits, 2 fats
Breakfast Burrito
Beat 1 whole egg with 2 egg whites. Cook on heated griddle coated with nonstick cooking spray. Mix cooked eggs with ¼ cup black beans and 2 tablespoons fat-free or reduced-fat shredded cheese; wrap in 1 whole grain or spinach tortilla (150 calories or less), adding optional onions, peppers, salsa, and/or hot sauce.
380 calories, 35 g carbohydrate
Exchanges: 1 medium-fat meat, 1 lean meat, 1 very lean meat, 2¾ starch, optional 1 vegetable
Whole Grain Waffles with Yogurt and Nuts
2 frozen whole grain waffles, toasted and topped with 6 ounces fat-free flavored yogurt (any brand that uses artificial sweetener, 100 calories or less) and 1 tablespoon chopped nuts (walnuts, pecans, soy nuts, peanuts, or slivered almonds).
319 calories, 43 g carbohydrate
Exchanges: 2 starch, 1 fat, 1 fat-free milk
Vegetable Scramble with Toasted English Muffin
Sauté ½ cup each sliced mushrooms, chopped pepper, chopped onion, and broccoli florets in nonstick cooking spray until soft. Beat 1 whole egg with 2 to 3 egg whites and pour over vegetables. Add 2 tablespoons chopped tomato and continue to cook until eggs are cooked. Season with a pinch of salt and pepper. Enjoy with 1 toasted whole grain English muffin, dry or with optional 2 teaspoons reduced-fat soft tub, trans fat-free margarine. (For ½ of English muffin, you may substitute one of the following fruits: 1 orange, 1 plum, ½ cup berries, ½ grapefruit, or ¼ cantaloupe.)
363 calories, 43 g carbohydrate
Exchanges: 1 medium-fat meat, 1 very lean meat, 2 starch (or 1 starch and 1 fruit, optional ¾ fat), 2 vegetables
Rice Cakes with Cottage Cheese and Tomato
3 rice cakes topped with sliced tomato, onion, and 1 cup fat-free or 1% reduced-fat cottage cheese mixed with 2 tablespoons ground flaxseed.
330 calories, 33 g carbohydrate
Exchanges: 4 very lean meats, 1½ starch, 1 vegetable, 2 fats
Peanut Butter Pita and String Cheese
1 (70-calorie) whole grain pita bread (or 1 slice whole wheat bread) with 1 level tablespoon peanut butter. Enjoy with 1 or 2 reduced-fat string cheeses.
320 calories, 18 g carbohydrate
Exchanges: 1 to 2 medium-fat meats, 1½ starch, 2 fats
LUNCH OPTIONS
(Approximately 400 to 500 calories, less than 45 grams carbohydrate)
Ham, Cheese, and Avocado Sandwich
4 ounces sliced lean ham (or turkey breast), 1 ounce reduced-fat Swiss cheese, 2 to 3 thin slices avocado, lettuce, tomato, and onion on 2 slices reduced-calorie whole wheat bread (45 calories or less per slice); add optional mustard, 2 teaspoons reduced-fat mayonnaise or hummus. Enjoy with 1 cup green, red, or yellow peppers sticks.
416 calories, 34 g carbohydrate
Exchanges: 1 lean meat, 4 very lean meats, 1 starch, 1 vegetable, 1¾ fats
Caesar Salad with Grilled Chicken or Shrimp
Unlimited Romaine lettuce leaves topped with 4 ounces grilled chicken (or cooked shrimp), 1 ounce gated Parmesan cheese (4 to 5 level tablespoons), and optional anchovies (4 fillets); tossed with 4 tablespoons reduced-calorie Caesar dressing (40 calories or less per tablespoon) or 2 tablespoons regular Caesar dressing.
413 calories, 22 g carbohydrate
Exchanges: 2 lean meats, 4 very lean meats, 4 fats
Open-Faced Tuna Melt
Mash 1 can (6 ounces) water-packed light tuna (or canned chicken breast or canned wild salmon) with 1 tablespoon reduced-fat mayonnaise, minced onion, and freshly ground black pepper; spread on 2 toasted slices reduced-calorie, whole grain bread (45 calories per slice). Top each open slice with thinly sliced tomato and 1 small slice (¾-ounce) fat-free or reduced-fat cheese (any variety, including Cheddar, Swiss, or American). Bake in 350°F oven until cheese melts. Enjoy with celery and red, yellow, and green pepper sticks.
453 calories, 31 g carbohydrate
Exchanges: ¾ lean meat, 6 very lean meats, 1 starch, 1 vegetable, 1 fat
Turkey Burger with Veggies
1 (5-ounce) lean turkey burger with lettuce, tomato, onion, and 2 tablespoons ketchup on ½ whole grain bun (or in one 70-calorie pita pocket). Enjoy with 1 cup steamed vegetables (broccoli, cauliflower, spinach, etc.) topped with optional 1 tablespoon grated Parmesan cheese.
416 calories, 37 g carbohydrate
Exchanges: ½ lean meat, 5 very lean meats, 2 vegetables
Edamame with Wild Salmon Dijonnaise
1 cup boiled edamame (soybeans in the pod). Enjoy with 5 ounces canned wild salmon with bones, drained, mashed, and mixed with 1 tablespoon reduced-calorie mayonnaise, 1 to 2 teaspoons Dijon mustard, minced onion, and black pepper to taste. Serve on large bed of leafy greens (spinach, romaine, etc.) tossed with fresh lemon juice or 2 tablespoons low-calorie dressing.
400 calories, 18 g carbohydrate
Exchanges: 1 medium-fat meat, 5 lean meats, 1 starch, 1 vegetable, 1 to 2 fats
Spinach Salad with Beets, Goat Cheese, and Walnuts