Low Carbohydrate Meal Plan

Low Carbohydrate Meal Plan

for the Insulin Control Diet

Low Carbohydrate Breakfast:
Eggs (1 or 2)
Bacon, ham, sausage or any other meat, poultry, or fish (4 to 6 ounces, Cheese(1 or 2 ounces)
Crunchy vegetable such as radishes, celery, cucumber (See Food List.)

Low Carb Lunch:
2 cups of salad greens
Meat, poultry, fish, cheese, boiled egg
Vegetables from list
Diet (sugar-free) Jello with 2 tablespoons of artificially sweetened whipped heavy cream

For dinner you can reward yourself for being good all day. You have had maybe 10 grams of carbs all day. You insulin producing machinery has had a good day of rest. Have a glass of wine or a light beer with dinner.(Only one!)

Have a sugar free treat for dessert. A fruit with artifical sweetner and whipped cream is perfect. Blue Bunny makes a yogurt called Sweet Freedom that has only 5 grams of carbs in a 6-ounce carton. There is an ice cream called Carb Careful that is good. Look for other treats that are suitable. Make sure they contain no sugar, no grains, and no flour.

Not-quite-so-low Dinner
Glass of wine or light beer
Large salad
Steak, fried chicken, baked salmon or other meat of your choice
Cooked vegetable, (from list)
Fruit from list with whipped cream or a dessert treat.

If you must have a sandwich now and then, you could get by with using a thin sliced bread such as Wonder Light. Two slices have 18 grams of carbs and 5 grams of fiber. The fiber can be substracted from the total since it does not impact blood sugar. So 18 grams minus 5 grams equals 13 grams of carbs. Count your carbs and stay under 30 a day if you are trying to lose weight. On maintaience, you might get away with 55 grams of carbs a day.

If you are worried that you are missing out on essential nutrients is cutting the carbs, read Essential Nutrients With this low carbohydrate diet you should be getting plenty of vitamins with the allowed vegetables and fruits that you are eating.

Just to be sure, take a good multivitamin each day. I also take a potassium tablet and extra vitamin C. If your cholesterol is high, add fish oil and niacin.

One final word. Do not drink caffeinated beverages with your meals. Caffeine raises blood sugar. (Learn more.) Drink caffeine free beverages or plain water.

Return from the low carbohydrate meal pattern to the Insulin Control Diet introduction to see the science behind the diet.
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