Meal Guidelines For Blood Sugar Balancing

• Eat 15-20 grams/protein at each meal, about palm-sized (2-3 eggs, 6-8 oz meat).
• Eat as many green, and then multi-colored (red, yellow, orange and purple) veggies as possible each day. Strive for 4-5 cups veggies/daily.
• Use only extra virgin olive oil, palm oil, coconut oil/coconut butter/coconut milk, ghee, flaxseed oil (do not heat), or avocado. Avoid canola oil and use seed oils sparingly.
• Eat one, 2 servings max of fruit daily, always with protein: nuts, nut butter, or other protein source.
• Include small amounts (1/2 – 1 cup) of starchy veggies (root vegetables) at each meal.
• Eliminate or minimize grains. Do not eat grain-based foods with breakfast or lunch.
• Drink at least 64 oz fresh water or herbal and green teas daily. Avoid coffee.

Do NOT let more than 3 hours go by without eating. Plan ahead: think about your meals and your schedule the night before, or several nights before, ideally. You should not need to snack on this meal plan, but snacks are included.

Day 1

8am breakfast: 2-3 egg scramble with 2-4 oz ground chicken or chicken sausage, chopped spinach, onion, garlic, herbs 11am snack if needed: 10 nuts or 1 tbsp nut butter and fresh seasonal fruit 1pm: leafy green salad with chopped veggies, hard boiled egg, turkey or chicken breast, skin-on 4pm snack if needed: turkey roll-up (2-3 turkey slices rolled around avocado and hummus) 6-7pm: oven roasted fish (coconut crusted salmon: rub salmon with olive oil, sea salt and pepper and pat with flaked coconut. Bake at 375 for 20 minutes), ½ cup brown rice, sautéed greens

Day 2

8am: protein smoothie w/ super greens, tahini, cinnamon, berries 11am: raw veggie and hummus 1pm: bunless lamb burger, leftover greens, sweet potato with coconut butter 6-7 pm: shrimp fajitas (with 1 brown rice tortilla) OR ground turkey tacos with black beans

Day 3

8am: chicken sausage , stir fried with spinach and avocado 11am: nuts/fruit 1pm: coconut milk soup with chicken, side salad 6-7pm: pesto chicken breast, braised red cabbage (slice cabbage and sauté in olive oil + chicken broth) dessert/snack: dark chocolate (1-2 squares) with coconut cream

Day 4

8am: turkey bacon, hardboiled egg, and optional fresh fruit noon-1pm: leftover chicken breast, kim chee or sauerkraut (look for cultured veggies at Whole Foods – great for digestion and delicious complement to meals), leftover braised red cabbage 3-4: raw veggies, hummus 6-7pm: spiced lamb stew, sautéed spinach