In line with the previous post we continue with practical ways to help alleviate or mitigate diabetes through meal plans. As stated in the aforementioned article Phase 1 is not intended to be a plan that lasts forever. It is only intended to jump start your transformation and accelerate weight loss when combined with an exercise plan. Eventually there should be a transition to Phase 2 which usually happens at the 4-6 week mark. As with any meal plan or exercise regime please consult with a trusted medical practitioner.
Approved Foods for Phase 1
Beverages
|
Lean
Meat/Protein (grilled or boiled 3.5 oz.for women, 6 oz.for men - choose one per meal)
|
Vegetables
(raw or steamed, 1 cup; choose one per meal)
|
Fruits
(choose one per meal or as a snack)
|
Breads
|
●
Water
●
Tea
●
Coffee
|
●
Lobster
●
Veal
●
Beef
●
Chicken breast
●
Crab
●
Fresh white fish
●
Shrimp
●
Bison (buffalo)
●
Elk
●
Venison (deer)
●
Egg (only occasionally either hard boiled, poached or
scrambled but no oils
|
●
Spinach
●
Chard
●
Chicory
●
Beet greens
●
Green salad
●
Tomato
●
Celery
●
Fennel
●
Onions
●
Red radishes
●
Cucumbers
●
Asparagus
●
Cabbage
|
●
Apple
●
Granny Smith apple*
●
1/2 Grape- fruit
●
1/2 cup Straw- berries
(You may choose to eat your
fruit with a meal or as a snack)
*Recommended
|
●
1 Piece Doctor Krack-er Crisp Bread
|
Phase 1, Week 1 Meal Plan
Day One:
Breakfast:
○
Fresh white fish or one egg (hard boiled or poached).
Vegetables can be added to the egg (onions, tomato, spinach, chicory, celery
with a little salt and pepper to taste. No cheese or mushrooms.
○
1 apple
○
Or you may have a protein shake with fruit
Snack:
○
1/2 cup strawberries
Lunch:
○
Chicken breast
○
1 cup spinach or green salad
○
1 Doctor Kracker Seedlander Crispbreads
Snack:
○
1/2 grapefruit
Dinner:
○
Lean beef, elk, buffalo, veal, or filet mignon
○
1 cup green salad or asparagus
○
5 pieces 365 mini-toast
Day Two:
Breakfast:
○
1 egg and 2 extra egg whites
○
1/2 grapefruit
○
Or a protein shake
Snack:
Lunch:
○
Fresh white fish
○
1 cup cabbage or green salad
○
1 Doctor Kracker Seedlander Crispbreads
Snack:
○
1/2 cup strawberries
Dinner:
○
Crab or shrimp
○
1 cup asparagus or green salad
○
5 pieces 365 mini-toast
Day Three:
Breakfast:
○
Fresh white fish or one egg (hard boiled or poached).
Vegetables can be added to the egg (onions, tomato, spinach, chicory, celery
with a little salt and pepper to taste). No cheese or mushrooms.
○
1 Granny Smith apple
○
Or a protein shake
Snack:
○
1/2 Strawberries
Lunch:
○
Chicken breast
○
1 cup tomatoes or green salad
○
1 Doctor Kracker Seedlander Crispbreads
Snack:
Dinner:
○
Deer, elk, veal or fillet mignon
○
1 cup spinach or green salad
○
5 pieces 365 mini-toast
Day Four:
Breakfast:
○
Fresh white fish or one egg (hard boiled or poached).
Vegetables can be added to the egg (onions, tomato, spinach, chicory, celery
with a little salt and pepper to taste. No cheese or mushrooms.
○
1/2 grapefruit
○
Or protein shake
Snack:
○
1/2 cup strawberries
Lunch:
○
Chicken breast
○
1 cup romaine salad
○
1 Doctor Kracker Seedlander Crispbreads
Snack:
Dinner:
○
Filet mignon
○
1 cup spinach or green salad
○
2 slice melba toast
Day Five:
Breakfast:
○
Shrimp or one egg (hard boiled or poached). Vegetables
can be added to the egg (onions, tomato, spinach, chicory, celery with a little
salt and pepper to taste). No cheese or mushrooms.
○
1 Granny Smith apple
○
Or protein shake
Snack:
○
1/2 grapefruit
Lunch:
○
Fresh white fish
○
1 cup cucumbers or green salad
○
1 Doctor Kracker Seedlander Crispbreads
Snack:
○
1/2 strawberries
Dinner:
○
Veal, filet mignon, or extra lean hamburger meat
○
1 cup mixed greens salad or asparagus
○
5 pieces 365 mini-toast
Day Six:
Breakfast:
○
Shrimp or one egg (hard boiled or poached). Vegetables
can be added to the egg (onions, tomato, spinach, chicory, celery with a little
salt and pepper to taste). No cheese or mushrooms.
○
1 Granny Smith apple
○
Or protein shake
Snack:
○
1/2 grapefruit
Lunch:
○
Fresh white fish
○
1 cup cabbage or green salad
○
1 Doctor Kracker Seedlander Crispbreads
Snack:
○
1/2 cup strawberries
Dinner:
○
Deer, elk, veal or fillet mignon
○
1 cup mixed greens salad or asparagus
○
1 Doctor Kracker Seedlander Crispbreads
Day Seven:
Breakfast:
○
Fresh white fish or one egg (hard boiled or poached).
Vegetables can be added to the egg (onions, tomato, spinach, chicory, celery
with a little salt and pepper to taste. No cheese or mushrooms.
○
1 Granny Smith apple
○
Or a protein shake
Snack:
○
1/2 grapefruit
Lunch:
○
Chicken breast
○
1 cup romaine salad
○
1 Doctor Kracker Seedlander Crispbreads
Snack:
○
1/2 cup strawberries
Dinner:
○
Veal, filet mignon, or extra lean hamburger meat
○
1 cup mixed greens salad or asparagus
1 Doctor Kracker
Seedlander Crispbreads
