The plan
Eliminate grains that drive glucose up—bread, oats, rice—and build meals around protein, low‑carb vegetables, and healthy fats. Keep portions consistent and test your response to new foods.
Breakfasts
- Eggs any style; bacon or sausage; omelettes with vegetables
- Cottage cheese or Greek yogurt with cinnamon and a few berries
Snacks
- Nuts in small portions
- Raw vegetables with dip
- Small salads with olive oil and vinegar
Drinks
- Water, coffee, tea
- Unsweetened almond or soy milk
- Avoid sugary beverages
Lunches
- Big salads with meat or fish
- Lettuce‑wrapped tuna or egg salad
- Leftovers
Dinners
- Meat or fish with non‑starchy vegetables and a salad
- Fats: coconut oil, olive oil, butter, avocados, nuts
Desserts
- Sugar‑free gelatin with whipped cream in small portions
Watch for HFCS
Read labels to avoid added sugars and high fructose corn syrup.
Dawn Syndrome
Morning glucose can run high due to normal hormonal shifts. Don’t panic—adjust your breakfast composition and consider a brief morning walk. Track patterns and discuss with your clinician.
