When I started this plan I started on the diabetes plan and then reverted over to the normal plan when I reached the point I was not on medication anymore. After about 9 months I was able to control my type 2 with just my food program.
I will show you an example low carb meal plan for women with type 2 diabetes and without diabetes. If you are type 2 you should consult with your doctor and show them the food plan so they can decide with you if it is a good fit for you. I am not a doctor and will not pretend to know whats best for you. Only you and your physician can make that decision. I take no responsibility should you not see your physician before beginning any changes to your diet.
Food Plan Without Type 2 Diabetes
Breakfast -
4 oz Protein or 2 eggs
1/2 cup dairy
1/4 cup starch
1/4 cup or 1/2 fruit
Optional - vegetable
Example -
2 eggs, 1 slice approved bread toasted with butter, 1/4 cup berries, 1/2 cup fat free greek yogurt, coffee
2 eggs, 1/4 steel cut oats, 1/2 apple, 1/2 cup of almond milk, coffee
2 egg omelet with spinach, 1 cutie orange, 1/4 cup brown rice in a bowl with 1/2 cup of vanilla almond milk, coffee
4 oz tofu, 1/4 cup watermelon, 1/4 cup Quinoa, 1/2 cup milk, coffee
Snack
Snacks should be eaten 2 to 3 hours after breakfast. It should consist of a veggie or protein bar. A protein bar will keep you fuller for longer. The only protein bars that are acceptable are those low in fat, carbs, and sugars. I eat adkins protein bars as they are easily accessible, at almost all stores nationwide.
Example -
1 adkins protein bar
1 pure protein bar
Unlimited green veggies
Lunch
Meat / protein should be weighed after it is cooked.
4 oz Protein
1/4 cup or 1/2 fruit
Unlimited vegetable
Unlimited vegetable
Example -
4 oz skinless boneless chicken breast, 1/2 apple, cucumber slices, cherry tomatoes
4 oz turkey burger, 1/4 cup honeydew, green beans, carrots
4 oz steak on a bed of lettuce and spinach with tomato wedges and cucumbers with fat free dressing, 1/2 cup berries
4 oz cooked or raw shrimp, broccoli, cauliflower, 1/2 orange
Snack
Snacks should be eaten 2 to 3 hours after lunch. It should consist of a veggie or protein bar. A protein bar will keep you fuller for longer. The only protein bars that are acceptable are those low in fat, carbs, and sugars. I eat adkins protein bars as they are easily accessible, at almost all stores nationwide and they have a wider selection than pure protein bars.
Example -
1 adkins protein bar
1 pure protein bar
Unlimited green veggies
Dinner
Meat / protein should be weighed after it is cooked.
Unlimited vegetable
Example -
4 oz skinless boneless chicken breast, 1/2 apple, cucumber slices, cherry tomatoes
4 oz turkey burger, 1/4 cup honeydew, green beans, carrots
4 oz steak on a bed of lettuce and spinach with tomato wedges and cucumbers with fat free dressing, 1/2 cup berries
4 oz cooked or raw shrimp, broccoli, cauliflower, 1/2 orange
Snack
Snacks should be eaten 2 to 3 hours after lunch. It should consist of a veggie or protein bar. A protein bar will keep you fuller for longer. The only protein bars that are acceptable are those low in fat, carbs, and sugars. I eat adkins protein bars as they are easily accessible, at almost all stores nationwide and they have a wider selection than pure protein bars.
Example -
1 adkins protein bar
1 pure protein bar
Unlimited green veggies
Dinner
Meat / protein should be weighed after it is cooked.
4 oz Protein
1/4 cup starch / carb
Unlimited vegetable
Unlimited vegetable
Example -
4 oz venison steak, 1/4 cup sweet potato with butter, mushrooms and onions cooked in butter placed over steak, lettuce and spinach salad with cucumbers and fat free dressing
4 oz fish baked with salt free lemon pepper, butter, and a half lemon squeezed over it, 1/4 cup brown rice, snow peas, and carrots
4 oz ground turkey with homemade or Mrs Dash taco seasoning in approved pita bread or wrap, shredded lettuce, tomato, onions, cucumbers, peppers if desired.
4 oz crab meat, 1/4 cup squash, asparagus and mushrooms cooked in butter or extra virgin olive oil.
After Dinner Snack ONLY if needed
Snacks should be eaten 2 to 3 hours after dinner and at least 2 hours before bedtime. It should consist of a veggie or protein bar. A protein bar will keep you fuller for longer. The only protein bars that are acceptable are those low in fat, carbs, and sugars. I eat adkins protein bars as they are easily accessible, at almost all stores nationwide and I think they taste better than the pure protein bars.
1 adkins protein bar
1 pure protein bar
Unlimited green veggies
Unlimited vegetable
Example -
4 oz venison steak, 1/4 cup sweet potato with butter, mushrooms and onions cooked in butter placed over steak, lettuce and spinach salad with cucumbers and fat free dressing
4 oz fish baked with salt free lemon pepper, butter, and a half lemon squeezed over it, 1/4 cup brown rice, snow peas, and carrots
4 oz ground turkey with homemade or Mrs Dash taco seasoning in approved pita bread or wrap, shredded lettuce, tomato, onions, cucumbers, peppers if desired.
4 oz crab meat, 1/4 cup squash, asparagus and mushrooms cooked in butter or extra virgin olive oil.
After Dinner Snack ONLY if needed
Snacks should be eaten 2 to 3 hours after dinner and at least 2 hours before bedtime. It should consist of a veggie or protein bar. A protein bar will keep you fuller for longer. The only protein bars that are acceptable are those low in fat, carbs, and sugars. I eat adkins protein bars as they are easily accessible, at almost all stores nationwide and I think they taste better than the pure protein bars.
1 adkins protein bar
1 pure protein bar
Unlimited green veggies
Meal Plan with Type 2 Diabetes
The type 2 plan has the addition of fruit and carbs at every meal. You will lose weight regardless of the additional food cause it will help regulate your blood sugar. I lost the majority of my weight with the plan below and then switched to the plan above later in the program.
If you have more than 50 pounds to loose you may want to start with this plan also. It contains just a little more food to help you stay fuller longer and tide you over to your next meal. You can then make the switch to the plan above once you are used to eating healthier.
Breakfast -
4 oz Protein or 2 eggs
1/2 cup dairy
1/4 cup starch
1/4 cup or 1/2 fruit
Optional - vegetable
Example -
2 eggs, 1 slice approved bread toasted with butter, 1/4 cup berries, 1/2 cup fat free greek yogurt, coffee
2 eggs, 1/4 steel cut oats, 1/2 apple, 1/2 cup of almond milk, coffee
2 egg omelet with spinach, 1 cutie orange, 1/4 cup brown rice in a bowl with 1/2 cup of vanilla almond milk, coffee
4 oz tofu, 1/4 cup watermelon, 1/4 cup Quinoa, 1/2 cup milk, coffee
Snack
Snacks should be eaten 2 to 3 hours after breakfast. The only protein bars that are acceptable are those low in fat, carbs, and sugars. I eat adkins protein bars as they are easily accessible, at almost all stores nationwide. In the protein bar section of most stores you will find protein chips made by slimfast.
Example -
1 adkins protein bar
1 pure protein bar
1 bag of protein chips made by adkins or slimfast.
Lunch
Meat / protein should be weighed after it is cooked.
4 oz Protein
1/4 cup or 1/2 fruit
1/4 cup of carbs / starch
1/4 cup of carbs / starch
Unlimited vegetable
Unlimited vegetable
Example -
4 oz skinless boneless chicken breast, 1/2 apple, cucumber slices, cherry tomatoes, 1/4 cup quoina
4 oz turkey burger, 1/4 cup honeydew, green beans, carrots, 1/4 cup winter squash
4 oz steak on a bed of lettuce and spinach with tomato wedges and cucumbers with fat free dressing, 1/2 cup berries, 1/4 cup brown rice
4 oz cooked or raw shrimp, broccoli, cauliflower, 1/2 orange, 1/4 cup yams
Snack
Snacks should be eaten 2 to 3 hours after breakfast. The only protein bars that are acceptable are those low in fat, carbs, and sugars. I eat adkins protein bars as they are easily accessible, at almost all stores nationwide. In the protein bar section of most stores you will find protein chips made by slimfast.
Example -
1 adkins protein bar
1 pure protein bar
1 bag of protein chips made by adkins or slimfast.
Dinner
Meat / protein should be weighed after it is cooked.
Unlimited vegetable
Example -
4 oz skinless boneless chicken breast, 1/2 apple, cucumber slices, cherry tomatoes, 1/4 cup quoina
4 oz turkey burger, 1/4 cup honeydew, green beans, carrots, 1/4 cup winter squash
4 oz steak on a bed of lettuce and spinach with tomato wedges and cucumbers with fat free dressing, 1/2 cup berries, 1/4 cup brown rice
4 oz cooked or raw shrimp, broccoli, cauliflower, 1/2 orange, 1/4 cup yams
Snack
Snacks should be eaten 2 to 3 hours after breakfast. The only protein bars that are acceptable are those low in fat, carbs, and sugars. I eat adkins protein bars as they are easily accessible, at almost all stores nationwide. In the protein bar section of most stores you will find protein chips made by slimfast.
Example -
1 adkins protein bar
1 pure protein bar
1 bag of protein chips made by adkins or slimfast.
Meat / protein should be weighed after it is cooked.
4 oz Protein
1/4 cup starch / carb
1/2 fruit - 1/4 cup fruit
1/2 fruit - 1/4 cup fruit
Unlimited vegetable
Unlimited vegetable
Example -
4 oz venison steak, 1/4 cup sweet potato with butter, mushrooms and onions cooked in butter placed over steak, lettuce and spinach salad with cucumbers and fat free dressing, 1/4 cup berries
4 oz fish baked with salt free lemon pepper, butter, and a half lemon squeezed over it, 1/4 cup brown rice, snow peas, and carrots, 1/2 grapes
4 oz ground turkey with homemade or Mrs Dash taco seasoning in approved pita bread or wrap, shredded lettuce, tomato, onions, cucumbers, peppers if desired, 1/2 cup cantaloupe
4 oz crab meat, 1/4 cup squash, asparagus and mushrooms cooked in butter or extra virgin olive oil, 1/4 pineapple
After Dinner Snack ONLY if needed
Snacks should be eaten 2 to 3 hours after breakfast. The only protein bars that are acceptable are those low in fat, carbs, and sugars. I eat adkins protein bars as they are easily accessible, at almost all stores nationwide. In the protein bar section of most stores you will find protein chips made by slimfast.
Example -
1 adkins protein bar
1 pure protein bar
1 bag of protein chips made by adkins or slimfast.
Unlimited vegetable
Example -
4 oz venison steak, 1/4 cup sweet potato with butter, mushrooms and onions cooked in butter placed over steak, lettuce and spinach salad with cucumbers and fat free dressing, 1/4 cup berries
4 oz fish baked with salt free lemon pepper, butter, and a half lemon squeezed over it, 1/4 cup brown rice, snow peas, and carrots, 1/2 grapes
4 oz ground turkey with homemade or Mrs Dash taco seasoning in approved pita bread or wrap, shredded lettuce, tomato, onions, cucumbers, peppers if desired, 1/2 cup cantaloupe
4 oz crab meat, 1/4 cup squash, asparagus and mushrooms cooked in butter or extra virgin olive oil, 1/4 pineapple
After Dinner Snack ONLY if needed
Snacks should be eaten 2 to 3 hours after breakfast. The only protein bars that are acceptable are those low in fat, carbs, and sugars. I eat adkins protein bars as they are easily accessible, at almost all stores nationwide. In the protein bar section of most stores you will find protein chips made by slimfast.
Example -
1 adkins protein bar
1 pure protein bar
1 bag of protein chips made by adkins or slimfast.
You will notice the differences between the 2 plans and the need for both the fruit and the carbs at each meal for diabetics. Also the option for veggies as a snack is taken away because you need the additional protein and sugars to help regulate your blood sugar.
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