Eating for Diabetes Reversal: Part 7

Sample Meals

Now that I have clarified the types of foods to focus on, you may be wondering how to assemble quick, easy meals from those foods. Below I describe the overall strategy for designing meals, and I provide specific examples of quick, easy meals. You will notice that these are not gourmet meals, because my patients are generally looking to avoid complicated recipes. We'll get into more elaborate dishes at a later time, but for now, use these sample meals as a starting point to create your own personalized approach to the "natural human diet".

Eating Program For Healthy Weight

Overview

Eat 3 meals daily, consisting of healthy protein (about 6 ounces) complemented by vegetables/fruits (1-2 cups) and condiments (up to 2 tablespoons).

The Formula

1. Start each meal by selecting one of 4 protein categories (eggs/dairy, nuts/soy, fish/shellfish, poultry breast)


2. Add vegetables/fruits (fresh, frozen, canned, or dried)


3. Jazz it up and add variety with flavorful condiments

The Rationale

This eating strategy takes advantage of modern conveniences to replicate the nutritional characteristics of the "Natural Human Diet". The human body has been genetically designed to eat low-fat protein and high-fiber vegetables and fruits. Our modern culture has radically changed the diet to consist largely of starch, added sugar, and unhealthy fats from meat and dairy, which together promote obesity, diabetes, and related health problems. Minimizing the starch, added sugar, and animal fat reduces hunger and appetite, increases will-power, and allows individuals to feel full and satisfied with dramatically fewer calories. Therefore, "special occasion foods" containing excess starch and/or animal fat should only be eaten at "special occasions" comprising less than 10% of all meals

Step 1: Chose from the 4 Protein Categories

1. Eggs/Dairy - Egg whites and dairy protein are healthy; fat in egg yolks and dairy is not healthy. By limiting or avoiding the unhealthy fats, eggs and dairy can form an important and versatile base for a wide variety of meals and are a favorite for breakfast.
   
   Recommended items include cartons of egg whites, egg-beaters, whole eggs that have increased omega-3, non-fat cottage cheese, non-fat ricotta cheese, Designer Whey protein powder (dairy protein for smoothies), "light" artificially sweetened yogurt, and non-fat plain yogurt. A serving is: 2 whole eggs/6 egg whites/6 ounces non-fat cottage or ricotta cheese/protein power according to canister directions/8 ounces light or plain yogurt.


2. Nuts/Soy - Soy foods and nuts can be used as the base for a wide variety of meals, with a few caveats. Major advantages include the absence of unhealthy animal fats and excess starch or sugar, their versatility, and the importance of this protein group for vegetarians. However, soy foods can contain excess salt while nuts contain excess calories if eaten in excess, therefore these protein choices are eaten in combination with other healthy ingredients.
   
   Frozen or refrigerated soy-based meat substitutes (Morningstar Farms, Boca, Gardenburger), and Quorn (similar to mushroom protein), can stand in for burgers, sausages, diced chicken, and ground meat, while firm tofu can also be used to provide variety and interest to meals. One serving is approximately 6 ounces.


3. Fish/Shellfish - Fish and shellfish are top choices for healthy protein. I recommend eating from this category once per day. They contain healthy fat or minimal unhealthy fat, taste great, and come in many varieties. Especially convenient are canned and frozen fish and shellfish.Frozen fish can be rapidly thawed in hot water, and like fresh fish, tastes great lightly seasoned or can be marinated quickly for added flavor. Fish is now often frozen right on the boat and does not develop a fishy smell if cooked the same day it is thawed.
   
   Few fish have unacceptable levels of mercury; limit swordfish to twice per month and limit "solid" albacore tuna in cans or fillets to twice per week. Chunk or light tuna, salmon, and other commonly eaten fish and shellfish have low or minimal mercury levels that do not negate the powerful health benefits of fish. One serving is approximately 6 ounces.


4. Poultry Breast - the breast meat from chicken and turkey is high in protein with low levels of unhealthy fat. There is too much unhealthy fat in the dark meat and skin, so only eat the white/breast meat. Ground poultry should also be avoided, unless it contains only white/breast meat.
   
   Chicken and turkey breast are available cooked or uncooked at all supermarkets, and can easily form the base of a wide variety of soups, salads, or main dishes. Turkey breast slices, thin or thick (try half-inch thick slices), are especially convenient and are available at any deli counter. Salt/sodium in prepared poultry breast can be high, but when paired with other low-sodium ingredients, overall salt intake remains low. One serving is approximately 6 ounces.

Step 2: Chose the vegetables/fruits

Much of the variety and interest for the meals come from the vegetables and/or fruits, rather than the relatively limited protein choices. Some meals will call for convenient, rapidly prepared vegetables/fruits while others benefit from preparations that require more time and effort. To maximize convenience, taste, and variety, becoming familiar with all the available varieties and preparations of vegetables and fruits is highly recommended. Fresh, frozen, canned, and dried produce each have advantages and disadvantages. An adventurous spirit and open-mindedness can be great assets when considering potential combinations of various produce and protein options. Do not dismiss combinations of savory and sweet in the same dish. Dried fruits can be used in moderation (1/4 cup per day) straight out of the bag, or rehydrated in water for a few hours or overnight.

Aside from white potatoes, starchy vegetables such as winter squash, sweet potatoes and other root vegetables, and beans/legumes can be used in moderation (3 one-cup servings per week). Avoid fruit juice, discard the juice from canned fruit, and avoid fruit canned in heavy syrup. Vegetables should not be deep fried or cooked with much oil/fat; they can be sautéed in spray oil or skimpy amounts of olive or canola oil. To keep produce fresh, make a weekly trip to the market. Pair a full serving of protein with about 1 cup fruit, 2 cups of cooked vegetables or soup, or up to 4 cups of salad/raw vegetables.

Step 3: Add flavorful condiments

Condiments are typically bottled or jarred sauces, dressings, relishes, jams, chutneys, spices, pickled vegetables, or other similar foods used in small quantities, that add great flavor to meals. They should be used regularly to provide the flavor and variety necessary to make this an exciting and interesting eating strategy. Most condiments are acceptable when no more than 2 tablespoons are added to a meal (up to 100 calories per 2 tablespoons), including salad dressings. Salt, fat, sugar, and starch are often present, but are best used in this context and in these limited amounts. The end result is the transformation of protein/vegetable/fruit combinations into exceptionally flavorful, pleasurable, and unique meals.

Sample Meals

Egg/Dairy Meals

PROTEIN	VEGETABLE/FRUIT	CONDIMENTS	INSTRUCTIONS
½ cup Egg Beaters - Southwestern style	½ cup diced peppers & onions	Spray oil ¼ cup salsa	Sauté the vegetables, set aside, cook the egg beaters omelet style, add veggies, then top with salsa.
6 oz cottage cheese - fat free	1 cup fruit such as pineapple, pear, banana, etc.	Any sweet spice or condiment, optional	Place cottage cheese in a bowl, add optional condiment/spice, and fruit.
6 oz ricotta cheese - fat free	1 cup thawed frozen berries	None	Place ricotta cheese in a bowl, add fruit.
2 fresh eggs	½ cup corn salsa (Trader Joes)	½ cup Pinjur (Trader Joes)	Add pinjur and corn salsa to a small pan, cover, cook over medium heat for 4 minutes, add eggs sunny-side up style, cover for 4 minutes and move to plate.
3 hard boiled eggs, minus 2 yolks	1 cup/piece any fresh fruit	2 T. pesto (Trader Joes)	Mash the eggs, add pesto and eat with fruit on the side.
4 hard boiled eggs, minus 2 yolks	1 cup/piece any fresh fruit	2 T. honey mustard	Cut eggs in half, mash 2 yolks with the honey mustard, and scoop into yolk cavity. Eat with fruit on the side.
½ cup Egg Beaters	½ cup spinach ½ clove garlic	2 T. feta - fat free	Sauté the spinach and garlic, then add egg beaters, cover on medium heat until cooked, frittata style.
Protein powder 1 scoop - Designer Whey Chocolate	1 banana	½ tsp. cinnamon 1 cup cold water	Place all ingredients in a blender. Blend until smooth.
Protein powder 1 scoop - Designer Whey Vanilla	½ cup frozen cherries	¼ tsp. almond extract 1 cup cold water	Place all ingredients in a blender. Blend until smooth.

Soy/Nut Meals

PROTEIN	VEGETABLE/FRUIT	CONDIMENTS	INSTRUCTIONS
1 T. spicy peanuts 1 T. plain peanuts	1 T. raisins 1 T. dried cranberries	None	Mix together to make trail mix (makes 1/4 cup).
2 T. peanut butter	1 cup apples, pears, carrots, celery, bell pepper and/or cucumber	None	Spread peanut butter on sliced vegetables/fruits.
Morningstar Farms Grillers - 1 veggie burger	1 cup sliced raw vegetables, pickles Nonfat cheese - Kraft singles	Mustard, ketchup, BBQ sauce	Cook the burger according to package directions. Add cheese, condiments and eat with a fork with side veggies.
2 Boca Italian Veggie Sausages	2 cups raw bell pepper and red or yellow onion	2 T. olive or canola oil 1/2 cup tomato sauce	Slice vegetables into strips and sauté in oil. Thaw sausages in microwave and slice into coins. Add to vegetables. When vegetables are soft, add tomato sauce until cooked through. Transfer to plate.
2 Boca Bratwurst Veggie Sausages	2 cups raw red cabbage and red or yellow onion	2 T. canola oil ¼ cup cider vinegar	Slice vegetables into strips and sauté in oil. Thaw sausages in microwave and slice into coins. Add to vegetables. When vegetables are soft, add cider vinegar until cooked through. Transfer to plate.
1 cup Quorn brand crumbles with ½ cup water	2 cups salad vegetables: lettuce, cilantro, scallions, tomatoes, cucumber, black beans	1/2 packet taco seasoning mix salsa, hot sauce, guacamole, nonfat sour cream	Thaw crumbles in microwave, and heat in skillet with water and taco seasoning. Prepare salad and top with up to 2 T. condiments.
½ block or 1 cup firm tofu 1 fresh egg	1 cup frozen peas	Spray oil 2 T. low sodium soy sauce	Dice tofu into ½ inch cubes. Add all ingredients to hot sprayed skillet and stir fry until hot, about 3-4 minutes. Transfer to plate.
1 cup Quorn brand crumbles with ½ cup water	½ cup black beans mashed 1 diced scallion ½ cup corn salsa (Trader Joes) 1 cup canned diced tomato	½ packet chili or taco seasoning mix	Mix all ingredients together and simmer for ½ hour. Double recipe to make 2 meals if desired.
½ block or 1 cup firm tofu	2 cups frozen Asian vegetables	Spray oil 2 T soy sauce, teriyaki sauce or similar	Thaw vegetables and stir-fry in sprayed skillet. Dice tofu into ½ inch cubes and add with Asian sauce until cooked.
Morningstar Farms breakfast sausage (4 links or 2 patties)	1 cup or 1 piece fresh fruit	None	Cook the sausages according to package directions and eat with fruit on the side.

Fish/Shellfish Meals

PROTEIN	VEGETABLE/FRUIT	CONDIMENTS	INSTRUCTIONS
6 oz. can boneless skinless pink salmon	3/4 cup canned beets ½ cup corn salsa (Trader Joes)	1 T. pesto (Trader Joes)	Drain salmon. Dice beets. Add all ingredients to a bowl, mix and eat.
6 oz can solid white tuna, drained	1 cup frozen green soybeans (edamame) ½ cup canned mushrooms, drained	2 T. teriyaki sauce	Thaw soybeans in microwave. Add all ingredients to a bowl, mix and eat.
Tuna in Thai curry sauce, 1 packet (Trader Joes)	2 cups diced salad vegetables: cherry tomatoes, cucumber, cilantro, mint, red bell pepper, red onion, carrot shavings	None	Add diced salad vegetables to a bowl, add curried tuna, mix and eat.
1 cup shrimp - raw or cooked	2 cups frozen stir-fry vegetables	Spray oil 2 T. teriyaki sauce	Thaw frozen shrimp and vegetables. Cook in sprayed skillet until cooked through. Add sauce and transfer to plate.
6 oz can solid white tuna, drained 1 boiled egg, chopped	½ cup cherry tomatoes, halved, ½ cup frozen green beans	2 T. balsamic vinegar salad dressing	Thaw green beans and add all ingredients to bowl, mix and eat.
6 oz fresh salmon or other fish fillet	1 cup fresh asparagus	2 T. sauce of choice; for example, apricot preserves blended with spicy mustard	Cook fish and asparagus on George Foreman grill, in skillet, or oven. Serve with sauce of choice.
1 cup frozen scallops	1 bag fresh spinach 1 box diced mushrooms	1 T. oil 1 T. diced garlic	Sauté the mushrooms in oil and garlic. Add spinach and transfer to a plate when cooked through. Saute the scallops until cooked through and eat with vegetable mixture on the side.
6 ounces frozen or fresh artificial crab legs, such as Louis Kemps	¼ cup finely diced red onion ¼ cup chopped scallion, 1 cup diced cucumber	2 T. light mayo	Thaw crab legs, then finely chop and mix in a bowl with other ingredients and eat.
Boneless skinless pink salmon - 6 oz. can, drained	2 cups vegetable soup, homemade or canned	2 T. sauce of choice	Heat the soup in a pot and mix in the salmon and any additional seasonings. Transfer to bowl and eat.
6 oz cooked tiny shrimp	2-3 cups diced combination of cucumber, cherry tomato, yellow bell pepper, cilantro, red onion, mango, avocado	2 T. mango chutney or curried mango sauce	Mix all ingredients in a bowl and eat. Tastes best if left to stand in refrigerator several hours or overnight
6 oz can solid white tuna, drained	Diced cucumber 1 cup	2 T. sweet rice vinegar 1 tsp. sesame seeds	Mix all ingredients together in a bowl and eat.

Turkey/Chicken Breast Meals

PROTEIN	VEGETABLE/FRUIT	CONDIMENTS	INSTRUCTIONS
6 oz cooked turkey breast, ½ inch cubes	½ cup diced cucumber, ½ cup diced red bell pepper, ½ cup quartered cherry tomatoes, ½ cup chopped fresh cilantro leaves	¼ cup peach salsa (Trader Joes)	Mix all ingredients together in a bowl and eat. Can use turkey from the deli counter sliced ½ inch thick at time of purchase, then diced when ready to use.
6 oz cooked turkey breast, finely diced in 2 cups soup broth	1 cup frozen peas/corn/carrots, 2 diced scallions, 1 tsp. minced jalapeño pepper, ¼ cup diced avocado	None	Simmer all ingredients in soup pot for 15-30 minutes, transfer to bowl and eat.
6 oz cooked turkey breast, ½ inch cubes	2/3 cup corn salsa (Trader Joes)	2 T. cranberry orange sauce (Trader Joes)	Mix all ingredients in a bowl and eat.
6 oz cooked chicken breast, sliced	1 cup sliced red or yellow onion, 1 cup sliced bell pepper	2 T. canola oil Fajita spices and/or 2 T. fajita sauce	Sauté peppers and onion in a pan until soft and browned. Add chicken slices and fajita seasonings. Transfer to a plate.
6 oz cooked chicken breast, diced	1 cup red cabbage, 3 scallions, ½ cup red bell pepper, ½ cup carrot	1 T. sweet rice vinegar, 1 T. soy sauce, 1 T. olive oil	Finely shred or chop the vegetables and place in a bowl with diced chicken. Mix dressing ingredients and toss all together.
6 oz cooked chicken breast, diced	½ cup diced red pepper, 3/4 cup diced orange, ½ cup diced avocado	¼ cup Mojito sauce (Trader Joes)	Add chicken and Mojito sauce to a skillet to warm, then mix in a bowl with other ingredients.
6 oz ground or diced turkey breast 1/2 cup water	1/2 cup black beans mashed, 1/2 cup corn salsa 9Trader Joes), 1 cup diced tomatoes, 1 scallion diced	Spray oil ½ packet chili or taco seasoning mix	In a soup pot, brown turkey in spray oil, add other ingredients and simmer ½ hour. Transfer to a bowl and eat.
6 oz cooked chicken breast, diced 1 cup chicken broth	½ cup diced yellow onion, 1 cup frozen corn/peas/carrots, ½ cup diced tomatoes in juice	1 T. oil, 2 T. peanut butter	In a soup pot sauté onion in oil, add vegetables until hot, add broth, chicken and peanut butter and simmer 15-30 minutes. Transfer to bowl and eat.
6 oz cooked chicken or turkey breast, diced	2 cups canned low-sodium soup	None	Heat soup and chicken/turkey in a pot until warmed. Transfer to a bowl and eat.

Grocery List

Chicken breast, raw or cooked
Turkey breast, cooked whole, deli slices, or raw
Canned salmon - boneless skinless, 6 oz
Canned tuna - solid white, 6 oz
Packaged tuna in red curry sauce - Trader Joes
Frozen shrimp
Frozen scallops
Frozen fish fillets
Frozen salmon burgers
Boca frozen vegetarian sausages - Italian/Bratwurst/Smoked
Morningstar Farms - frozen vegetarian breakfast sausages links or patties
Morningstar Farms - frozen vegetarian burgers, any flavor
Quorn - frozen vegetarian crumbles and chicken style cubes (tenders) and fillets
Designer Whey - protein powder chocolate or vanilla
Tofu - Extra firm
Eggs - with omega 3
Ricotta cheese - fat free
Cottage cheese - fat free
Feta cheese - fat free
Cream cheese - fat free
Sour cream - fat free
Milk - fat free
Yogurt - artificially sweetened 'light' or plain nonfat
Canned beans - black, pinto, etc
Peanut butter - natural (just peanuts and salt)
Pickles
Condiments - relishes, chutneys, sauces, dressings etc, up to 100 calories per 2 Tbsp.
Corn salsa - Trader Joes
Peach salsa - Trader Joes
Pinjur - Trader Joes
Mojito Sauce - Trader Joes
Canned Soup - low sodium, low fat, low calorie
Canned fruit - preferably 'light' or in light syrup, not heavy syrup
Canned vegetables
Frozen vegetables - peas, corn, mixed, stir-fry Asian, etc.
Frozen fruit - cherries, berries, pineapple, etc.
Dried fruit - raisins, apricots, dates, figs, etc. (eaten in moderation)
Nuts - eaten in moderation
Fresh vegetables - cucumbers, peppers, carrots, cilantro, mint, basil, parsley, red cabbage, red onion, yellow onion, scallions, broccoli, spinach or other greens, cauliflower, zucchini, mushrooms, etc.
Fresh fruit - apples, oranges, grapefruit, pears, bananas, grapes, pineapple, mango, melon, etc.

- Michael Dansinger, MD

Read the entire series:

1. "Natural Food" versus "Modern Food"
2. A Spectrum Of Options
3. The Tufts Popular Diet Trial
4. Dating the Diets
5. Caloric Density, Glycemic Load, and Saturated Fat: Key Players In Diabetes Reversal
6. Dr. Dansinger's Eating Strategy for Diabetes Reversal
7. Sample Meals

Related Topics:

• Type 2 Diabetes Message Board with Michael Dansinger, MD
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