Thursday, February 5, 2009


If you are a man that is 6 ft tall, your target numbers are 30 gm fat, 125 gm protein, and 125 gm carbs. You can use the calorieking website to check the food values, but this is what it would look like: (ALL GREEN VEGGIES AND SIDE SALADS ARE FREE FOODS, EAT AS MANY AND AS MUCH AS YOU WANT)

Day 1:

Breakfast: Protein Cocoa with whipped cream first thing on getting up.
2nd breakfast: Reese's Shake

Lunch: Ham sandwich w/low carb bread like Pepperidge Farm Oatmeal Bread
Side Salad with low fat dressing - Light Done Right is a good brand
apple or other fruit, 1 cup

Snack: Balance Bar

Dinner: 4 oz ground beef, pan fried with PAM
1 sweet potato
green beans, as much as you want
Blue Bunny No Sugar ice cream, 1/2 cup

Bedtime snack: protein cocoa

Day 2:
Breakfast: Protein Cocoa on arising
2nd Breakfast: Quaker Weight Control Oatmeal
2 eggs
3 slices extra lean ham (5% fat)

Lunch: Tuna salad made with light mayonnaise - 6 oz can
10 crackers or 2 pieces low carb bread - Sarah Lee
apple or 1 cup fruit
green side salad

Snack: Balance Bar

Dinner: Mission Carb Balance Flour Tortilla
4 oz cooked hamburger
1 slice cheese
peach or other fruit

Bedtime snack: protein cocoa

Day 3:

Breakfast: protein cocoa
2nd breakfast: 1 1/2 cups Special K Protein Plus cereal
1 cup milk

Lunch: 3 oz turkey breast meat
2 slices low carb bread
light mayonnaise
1 oz cheese
side salad
3 cups popcorn

Snack: Balance Bar

Dinner: baked chicken breast
1/2 cup lima beans or other starchy beans
side salad
green veggie like broccoli or other deep green veggie
1/2 cup Blue Bunny sugar free ice cream

Day 4: Protein Cocoa
Reese's Shake

Lunch: Roast beef sandwich on low carb bread (3 oz roast beef)
Light mayonnaise
Side Salad

Snack: Balance Bar

Dinner: Pork Chop
Sweet potato
Side Salad
1/2 cup Blue Bunny no sugar ice cream

Bedtime snack: protein cocoa

Day 5:

Protein Cocoa on rising
2nd breakfast: Turkey sausage links (3 links)
Van's Maple Oat Fusion waffles (2)

Lunch: Chicken Salad made with light mayo, pickles, onions, cayenne
2 pieces low carb bread
1 oz cheese

Snack: Balance Bar

Dinner: Ham steak
1/2 cup beans
10 carb ice cream

Bedtime snack: protein cocoa

Day 6: protein cocoa on rising
Reese's shake

Lunch: Tuna sandwich made with light mayo, pickles, onions on light bread
side salad

Snack: Balance Bar

Dinner: Fish
Beans - 1/2 cup starchy beans, like limas, blackeyes, black beans, etc.
Green veggie like broccoli or green beans
1/2 cup low carb ice cream

Day 7: protein cocoa on rising
Reese's Shake
Lunch: egg salad sandwich made from 2 eggs with light mayo and mustard

Snack: Balance Bar

Dinner: roast beef
1/2 cup beans
cole slaw with light dressing
low carb tortilla with 1 tbs jelly and peanut butter


Anonymous said...

What exactly is protein cocoa & Reese's shakes? (how do you make them?)

Martha Katona said...

Protein cocoa is just chocolate whey protein in hot water, with stevia or splenda. You can top it with whipped cream if desired.

Reese's Shake is a protein shake made with chocolate whey protein.

To make a Reese's Shake, blend the following:

1/2 cup cottage cheese 2%
1 cup water
stevia or splenda
1 tsp peanut butter
15 gm chocolate whey protein

Blend all above ingredients. Add 1 cup ice and blend again.

Fat 7 gm, Carbs 13 gm, Protein 30 gm

Martha Katona said...

One blog reader tried this. He lost 9 pounds his first week.

He is now working with his doctor to adjust his meds.

There is no better appetite suppressant than protein. No pill or powder curbs appetite as well. Whey protein also builds muscle as you lose fat, so you don't become flabby as you lose weight.


DiabetesCoach said...

For people who are semi vegetarian, another idea for lunch is a hummus sandwich. Using a whole grain pita, coat inside with hummus. Add avocado, veggies, feta cheese and some balsamic vinegar and VIOLA! A yummy and healthy sandwich.

Martha Katona said...

Vegetarian? Absolutely! But remember, you must hit your fat, protein and carb targets on the left side panel, according to sex and height.

Whey protein is a wonderful addition to a vegetarian diet. It is lactose free, and alkalinizes the body. It builds muscle and helps accellerate calorie burning, thus lower glucose readings over time.

So, don't be a fat vegetarian! Too much emphasis on carbs, carbs by themselves, and not enough protein is the reason most of us are diabetic. But it is possible to hit your protein, fat, and carb targets with the use of whey protein!