Diabetes - A 21st Century Scourge: Approved Food List and Sample Meal Plan for Phase One

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