We know that the best way to lower your blood glucose levels and follow the pathway to remission is by following the Level2 recommendations for building your plate:
Plan your plate like this:
- 45% fat
- 30% carbohydrates
- 25% protein
(And by the way, even with your plate having 30% of carbs, it’s still low-carb.)
What about some fantastic recipes that you can use to create meals using this plate-building technique? We have you covered. Here are two days’ worth of meals that you can prepare at home following the Level2 plate proportions.
Day One
Breakfast:
Egg and Avocado Breakfast Sandwich
Ingredients:
- 1 multigrain (or 100% whole wheat) sandwich thin
- 1 egg fried in cooking spray
- Fresh baby spinach leaves
- 1-2 thin tomato slices
- ¼ avocado, sliced or mashed
- 1 tbsp feta cheese (optional)
Directions:
- Toast the sandwich thin in a toaster.
- To cook the egg, spray a skillet with cooking spray and break the egg into skillet over medium-high heat. Cook about 1 minute or until whites are set but yolks are still runny. Break yolks with spatula. Flip eggs; cook on other side until done. Remove from heat.
- Build your sandwich. Top one-half of the sandwich thin with the avocado either sliced or mashed, a handful of spinach, tomato slices and the egg. Sprinkle with feta cheese (optional). Top with the remaining sandwich thin half.
Nutrition Facts (with feta):
Approximately: 355 calories / 38 carbs / 7.5 g fiber / 16.5 g protein / 18.4 g fat
Sides:
2 slices of turkey bacon
Total Breakfast:
Approximately: 390 calories / 39 carbs / 7.5 g fiber / 21.5 g protein / 19.4 g fat
Lunch:
Egg Roll In A Bowl
Yields 4 servings / Prep Time: 10 minutes / Total Time: 25 minutes
Ingredients:
- 1 lb ground sausage or ground turkey
- 1 bag dry coleslaw mix (shredded cabbage & carrots)
- 5 cloves garlic, minced
- ½ tsp ground ginger
- ½ cup low sodium soy sauce
- Sliced green onion
Directions:
- In a large deep skillet, brown sausage. Meanwhile in a small bowl, combine garlic, soy sauce, and ginger; set aside.
- Once sausage is cooked through, add dry coleslaw mix to the skillet and stir to combine.
- Pour soy sauce mixture into the skillet and stir, continuing to cook over medium heat for about 5 minutes or until cabbage is wilted, but still a bit crunchy. Serve with sliced green onion.
Nutrition Facts (Per Serving):
Approximately: 416 calories / 18 carbs / 25 g protein / 26 g fat
Sides:
1/2 cup Steamed Broccoli
1/2 cup Brown Rice
Total Lunch:
Approximately: 511 calories / 42.5 carbs / 30 g protein / 26.5 g fat
Snack:
½ Cup Low-Fat Cottage Cheese
Nutrition Facts (Per Serving):
Approximately: 62 calories / 6 carbs / 12.5 g protein / 1 g fat
Dinner:
Taco Casserole
Yields 8 servings / Prep time: 15 minutes / Total time: 25 minutes
Ingredients:
- 10 ounces frozen cauliflower rice
- 2-3 tbsp olive oil
- 2 lbs ground beef or ground turkey
- 1 small red bell pepper – seeded, chopped
- 1 small white onion – chopped
- 4 tbsp taco seasoning
- 3 cups shredded Colby jack cheese
- 1 cup sour cream
Additional Toppings:
- Chopped lettuce
- Chopped tomato
- Slice black olives
- Cilantro
- Sliced jalapeno
Directions:
- Preheat oven to 350°
- Pan fry the cauliflower in oil over medium/high heat until browned. Transfer to greased 2 qt casserole dish and spread in an even layer.
- Brown ground beef with red pepper and onion over medium/high heat. Drain excess fat if necessary, then add taco seasoning. Transfer to casserole dish in an even layer on top of cauliflower rice.
- Top with shredded cheese and bake for 10-15 minutes.
- Spread sour cream over the top. Sprinkle with extra shredded cheese and add preferred additional toppings.
**Tip: if you plan to have leftovers leave off the sour cream and additional toppings. This will make reheating more appealing. The sour cream and additional toppings can be added before serving
Nutrition Facts (Per Serving):
Approximately: 478 calories / 11 carbs / 34 g protein / 32 g fat
Sides:
10-15 Tortilla chips
1/4 Cup Salsa
Total Dinner:
Approximately: 638 calories / 34 carbs / 36 g protein / 38 g fat
Totals for Day One:
Approximately: 1601 calories / 121.5 carbs (30%) / 100 g protein (25%) / 84.9 g fat (48%)
Day Two
Breakfast:
2 Eggs (cooked in 1 tsp butter)
1 Turkey Sausage Patty
1/2 English Muffin (+ 1 tsp butter)
1 Cup Blueberries
Total Breakfast:
Approximately: 449 calories / 34 carbs / 24 g protein / 24 g fat
Lunch:
Salad with 3 oz Grilled chicken
Add-Ons:
- 1 cup mixed vegetables (cucumbers/tomato/carrots)
- 2 tbsp nuts (walnuts)
- 1/2 cup seeds
- 1/4 cup shredded cheese
- 2 tbsp olive oil and balsamic (used dressing)
Total Lunch:
Approximately: 464 calories / 21 carbs / 47 g protein / 27 g fat
Snack:
1 Stick of String Cheese
Nutrition Facts:
Approximately: 80 calories / 1 carb / 7 g protein / 5 g fat
Dinner:
Salmon + Veggies
Plate Components:
- 4 oz salmon
- 1 medium-sized sweet potato w/ 1 tsp butter
- 1 cup peppers
- 1 cup broccoli
- Whole grain dinner roll
Total Dinner:
Approximately: 461 calories / 49 carbs / 27 g protein / 29.5 g fat
Dessert:
Dark Chocolate – 2 squares
Total Dessert:
Approximately: 100 calories / 4 carbs / 2 g protein / 8 g fat
Totals for Day Two:
Approximately: 1557 calories / 114 carbs (29%) / 110 g protein (27%) / 76 g fat (44%)
May. 18 2021