Thursday, January 5, 2012

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

2 comments:

  1. Thanks for finally getting around to this ;-)

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  2. I'm not sure how strictly we could follow a diet like this--my little guy is a particular eater, as most pre-schoolers are (their little mouths are developing and thus sensitive to a lot of stronger flavors). However, these are some good meal ideas that could be adapted to suit our typical eating habits.

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