Balancing Blend Eating Plan

* Low Glycemic Meal:   a meal consists of these items ~
 

   Lean protein   (3 -5 oz.)

   Best if:  

    • organic
    • hormone free
    • antibiotic free
    • free range fed

 

 

  • Chicken breast
  • beef, venison, buffalo 
  • white fish  (cod, tilapia, orange roughy) 
  • low-sodium seafood (shrimp, scallops, real crab, lobster, tuna)
  • cottage cheese (full-fat, no more than 5grams of carbohydrates per serving)
  • whole eggs (2 - 3 per meal)
  • Whey Protein Shake (15 to 20 grams protein per serving)

 

   Vegetables

    • Pick 1 to 3 Equalling 

           A Heaping Handful

 

  • Cabbage, celery, green beans,
  • spinach, beet greens, lettuce,
  • radishes, cucumbers, asparagus
  • onion, tomatoes, fennel, broccoli

 

  

   Fruit

    • Pick 1
    • Heaping handful  

    

 

  • Strawberries, blueberries,
  • grapefruit, apples,
  • oranges, tomatoes

  

   Bread

    • Equal to 1/2 slice of bread     

 

  • Low Carbohydrate cracker or bread
  • Gluten free cracker or bread
  • Sprouted Grain tortilla or bread

 

   Fats/Oils

    • Minimal amounts allowed

 

  • Coconut Oil  -  1 tsp -  2 Tbsp daily if desired
  • Avocado - 1/2  daily if desired
  • Chia Seed - 1 Tbsp daily as Omega 3 supplement