3 Day Meal Plan – Diabetes Mellitus, High Cholesterol

 **this client specifically asked to have meat and fish included in the meal planning**

**when choosing fish choose low fat fish like red snapper, halibut, cod, sole**

**continue drinking plenty of fresh water throughout the day, adding in some mineral water**

Day 1 Day 2 Day 3
Upon Rising Green tea with lemon Lemon ginger tea Blueberry leaf tea
Breakfast Oatmeal with sliced apple, ground flax, chia seeds, cinnamon, blueberries

Chicory root ‘coffee’

Muesli with fresh berries, pumpkin seeds, ground flax, unsweetened plant based milk

Chicory root ‘coffee’

Barley bread with 100% peanut or almond butter and berries on top. (avoid jam as it is high in refined sugar)

Chicory root ‘coffee’

Snack Almond yogurt with probiotic, spirulina Apple slices dipped in 100% peanut butter Apple, berry, pear, plum fruit salad, chia seeds and chopped walnuts
Lunch Mixed vegetable lentil soup with multigrain bread Vegetarian chili Borscht with buckwheat
Snack Hummus on seeded crackers and apples or pears Nuts and an orange Baked flax crackers with guacamole
Dinner Skinless chicken breast – baked with onions, and green beans – seasoned with herbs, garlic and lemon juice. Quinoa cooked in miso stalk on the side.    Fish soup with vegetables, garlic, turmeric and onions. Red lentils on the side. Baked fish and sweet potatoes.  Seasoned with nutritional yeast and fresh herbs.  Lightly steamed vegetables (fennel, broccoli, brussel sprouts, carrots, asparagus)  
Snack Milk thistle tea Dandelion tea Milk thistle tea

Key Ingredients:

  • Fibre Foods: ground flax, soluble fibre in oats, fruits, vegetables, chicory
  • EFA’s: ground flax, peanut butter, nuts, fish, chia seeds
  • Immune Boost: lemons, nutritional yeast, garlic, turmeric, onion
  • Anti-Inflammatory: turmeric, cinnamon, garlic, ground flax, green tea, cucumbers, chicory, onion
  • Detoxifying Foods: lemon, dandelion, milk thistle, cucumber, green tea
  • Antioxidant: blueberries, chicory, onion

**THESE MEAL PLANS ARE EXAMPLES – THEY WERE SPECIFICALLY DESIGNED FOR THE CLIENTS INDIVIDUAL NEEDS, SCHEDULE AND PREFERENCES**