New Year's Menu

Back when I began my low-sugar/high-protein diet, many people asked me about it.  For one of my sister's, I made up this basic diet for her to follow, so I decided to post it.  It's a good reminder for me as I try to eat better with the new year.  Going on the candida diet really helped, so I plan on sticking to a similar eating style with a little more give and grace.

Carly’s Power Diet (Low sugar, High protein)

Do Eat:

Veggies—any and all except potatoes and summer squash

Meat—chicken, fish, beef, especially

Eggs—boiled, scrambled, even over-medium is okay

Low-sugar fruit—raspberries, blackberries, blueberries, green apples, fresh pears, grapefruit, lemons and limes for flavoring

Milk products—plain regular fat yogurt, sour cream, cream cheese, cottage cheese; some butter and heavy cream okay, as well; do whole milk and cheese in moderation; remember that the lower the fat, the higher the sugar

Beans (not canned)—most any are okay, but use pinto beans in moderation

Spices and Extras—no sugar, but a bit of honey or stevia is okay; cinnamon, nutmeg, salt, pepper, lemon juice, lime juice, any fresh spices really (try not to do things with additives in them, like mesquite flavoring)

Olive oil (or other cold-pressed oils) and apple cider vinegar for dressings

Whole Grains – Limit your daily intake

NO white flour whatsoever; wheat flour sparingly

Other flours okay, such as oat flour, buckwheat, etc.

Cous cous and bulgur in limited amounts

Rice, except white rice

Millet

NO:

Sugar, brown or white, ever!

White flour

Caffeine (or limit to one cup of coffee or tea in the morning)

Packaged foods

Fast food

Alcohol (or limit to one drink a week); remember that alcohol is basically pure sugar

Meal Ideas

Breakfast

Oatmeal with raspberries or half a banana sliced, some butter, a tad of honey

Omelet with spinach, olives, tomatoes, avocado, cottage cheese

Yogurt with a handful of berries mixed in

Apple, chopped almonds, yogurt parfait

Scrambled eggs with fresh salsa and beans

Berry-yogurt smoothie with spinach blended in

No additives pork can work, too (bacon, ham)

*Remember that breakfast is the easiest meal to control, so keep sugar out of it if possible!  

Snacks

*Be prepared to need lots of snacks! Try to purchase things fresh and always check labels for those with the lowest sugar. 

Celery with almond butter

Yogurt

Sunflower and pumpkin seeds

Boiled egg

Veggies with sour cream

Avocado and tomato with cottage cheese and basil

Low sugar fruit with yogurt or a sprinkle of cinnamon

Organic hummus with veggies or organic wheat crackers

Tomato, Cucumber, Onion salad

Almonds

Salads

Drinks

Sparkling mineral water with a squeeze of lemon or lime, a couple fresh berries

Decaf coffee with cream and a sprinkle of cinnamon

Fresh herb or low fruit teas—mint, ginger, lemon

Spice tea with cream, like a chai

Lunch

*If possible, make your own condiments and dressings or limit the use.  They have lots of sugar.  Try substituting sour cream, olive oil, vinegar in place of mayo and ranch.

Lettuce wraps with tuna salad (tuna, celery, tomato)

Salad with anything and everything, especially boiled egg

Brown rice with chicken

Brown rice veggie bowl

Tuna salad over greens

Chicken salad over greens

Egg salad over greens

Cold rice with chopped onion and tomato

Bean salad with apple cider vinegar

Quinoa—use as a salad

Dinner

*Lunch works here, too!

Fish over rice – spice fish with smoked paprika and cayenne

Meatballs with home-made tomato sauce

Chicken fajitas (hold the tortilla) – bell pepper, onion, chicken, rice, black beans

Cream of cauliflower soup

Mock mashed potatoes (made from cauliflower) and turkey

Cream of broccoli soup

Chicken soup (no noodles)

Stir-fry with broccoli, snow peas, carrots, chicken or beef, and rice

Baked sweet potato with butter and a garden salad

Taco salad (no tortilla chips; limit cheese)

Treats (Enjoy these sparingly)

No sugar added banana bread (made with oat flour)

Pumpkin and Cream Cheese muffins (oat and almond flour)

Berry yogurt parfaits with a smidge of honey

Whole wheat chocolate chip cookies with low-sugar bittersweet chocolate

Frozen banana with semi-sweet chocolate

Low sugar home-made berry ice cream

Pears and fresh ricotta cheese