Over here we talked about how many carbs to work towards eating every day.
- Decreasing blood glucose
- Lowering A1C
- Decreasing cholesterol
- Increasing HDL
- Increasing weight loss
That said, it’s pretty hard for anyone to make the jump from eating 300 g carbs per day (average diet) to 80 g per day. We will have a more detailed 14 Day Re-Boot Plan available for New Year – a great time to get into action.
But for now, I’ve put together a couple of sample menus for type 2 diabetes:
- Sample low carb menu (50-80 g day)
- Sample moderate low carb menu (120-130 g day)
It’s a good idea to start with a moderate low carb level, then work towards a low carb level for best results.
SAMPLE 2 Day MEAL PLAN: 50-80 g Per Day
Breakfast: Veggie scramble – 15 g (aim for between 10-20g)
Lunch: Chicken pesto salad – 15 g (aim for between 10-20g)
Breakfast: Mixed Berry Parfait – 18 g (aim for between 10-20g)
Lunch: Chicken Carbonara Pasta-ish dish – 10 g (aim for between 10-20g)
Dinner: Spicy Beef Lettuce Fajitas – 11 g (aim for between 10-20g)
Snacks: Coconut protein balls 5 g, guacamole or peanut butter with carrot or celery sticks 5 g, cheesecake finger bites, carrot and cinnamon loaf, cottage cheese and berries 10 g before bed. Aim for 5-15 g per snack.
That would make up your low carb menu.
As you can see from this meal plan, you will not be starving! But it is a different way to eat than you are probably used to.
SAMPLE 2 Day MEAL PLAN: 120-130 g per day
Let’s take the exact same menu above and turn it into a 120-130 g carb meal plan instead.
Dinner: Sweet beef satay with one serve brown rice – approx. 30 g
Snacks: Greek yogurt with berries 15 g, peanut butter with small apple 15 g.
Breakfast: Mixed Berry Parfait – add 1/4 cup whole oats – approx. 30 g
Dinner: Spicy Beef Fajitas with actual fajita bread – approx. 30 g
Lunch: Chicken Carbonara Pasta – served with 1/2 cup pasta – approx. 30 g
Based off the meals and snacks in these moderate low carb menus, the total daily carbs is around: 120 g per day.
What you will notice is that as soon as you add the breads, pastas, rice, and noodles, the carb count goes up quite a bit. These are generally the foods that will increase blood sugar the most – high carb foods.
Focus on eating more of the right veggies – that’s what eating low carb is based on. They are low in carbs, high in fiber, vitamins, minerals, and many other beneficial compounds that support great health and lower blood sugar.
It’s much easier than you think to put a low carb diet into practice – just start with one meal and work from there.
Or, you could consider joining the VIP Members Club and have full access to all our wonderful recipes, meal plans and menus!
In any case, try some of those meals above, they are easy and delicious – like most of our meals. 🙂