Priya's blog. Delicious Vegan Recipes : Sample Meal Plan

Low Fat, Low GI, Vegan meals for good health

Select Low GI, Low Fat, Vegan foods for every meal and snack.

For Lunch and Dinner: Fill 1/2 your plate with fresh cooked vegetables, 1/4 plate beans or legumes or lentils, 1/4 plate brown basmati rice and a low GI fresh fruit for dessert.

If you are having pasta (try Gluten free pasta) make sure it is cooked al dente and fill 1/3 of your plate with vegetables.

Walk at least 30-45 minutes a day for exercise and include some weight training, yoga or pilates 3 times a week.

**Walking after meals has been most beneficial for me** but walk whenever you can fit it into your daily routine.

1/22/15

Sample Meal Plan

Breakfast: 1/2 cup Organic Rolled oats cooked with a pinch of Saffron, Cardamom powder topped with a sliced banana and two chopped walnuts (pre-soaked overnight and drained).

Or 1 slice of Ezekiel Sesame toast sprinkled with Ceylon Cinnamon Powder and 1 ripe banana smooshed with a fork on the toast. Topped off with a few sliced toasted blanched almonds. 6 oz. Silk Unsweetened Soy milk. Cup of green tea.

Snack: 6 oz. Soy milkshake with 1 ripe Banana, 1/2 TBS unsweetened Cacao powder blended as smoothie.

Lunch: 1/4 Cup mixture of cooked Brown Basmati Rice and Quinoa.

1/2 cup daal (usually yellow mung daal or toovar daal cooked with leeks and any squash, bell peppers and carrots.

Large serving of any vegetable like Eggplant or Broccoli or Okra etc.

A side salad of mixed greens with my homemade salad dressing.

I usually walk for 45 minutes after lunch.

Green tea or a cup of Coffee around 4pm.

Dinner: 1 Dosa with a large serving of vegetables like freshly cooked green beans or cauliflower, or steamed broccoli etc.

Large serving of mixed greens salad with my homemade hummus and blueberry preserves and balsamic vinegar dressing. I also add an apple and or a few pieces of freshly peeled clementines.

I only sip hot water or herbal tea after dinner. No food after dinner.

1 comment:

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About me

I was diagnosed with type 2 diabetes in August 2006. My A1c was 8.6. At first I went into denial and refused to believe the diagnosis even though I had a family history of diabetes. Because I was aware of the many negative side effects of medications I decided to skip the medication and see how well I could manage with diet and exercise. My doctor agreed but insisted I attend a 3 hour diabetes class at the Family Practice center. In class I learned a lot about diabetes and the related health complications but I was disappointed that the coach did not have any information regarding my Indian vegetarian diet, but he did help me set a goal for what my A1c should be in three months. The normal A1c range for non diabetics is between 4 and 6, so I decided mine would be 6.0 in three months.

A friend suggested I read Dr. Jennie Brand-Miller's book on low GI (Glycemic Index) food, and while researching it on the internet I came across the GI website which I found very helpful. I made up a low GI vegetarian diet for my self with organic vegetables, fruits, beans, grains and legumes, and started an excel spreadsheet to monitor my progress on a daily basis. I eliminated sugar, white flour, white rice, canned food, caffeine, high fructose corn syrup, corn syrup, juice and soft drinks from my diet, and chose not to use any artificial sugar substitutes. I ate three small low GI meals and three low GI snacks a day, and tested my blood 2 hours after each meal or snack to be sure my blood glucose was within the normal level. I walked about 30 minutes after lunch and about an hour after dinner which added up to approximately 6-8 miles a day. I also included weight training three days a week along with daily yoga and breathing exercises (pranayama). If the weather was bad I did indoor walking for exercise. Hot decaffeinated herbal tea and room temperature water have been my main drinks along with meals or anytime during the day.

The careful record I kept on a spread sheet of all the food I ate, the minutes I walked after meals, and the 6 or 7 daily blood tests I did after every snack and meal (even though it hurt) helped me determine what foods and serving portions worked best for me.

Three months later I had lost 25 pounds, and my doctor was very pleased that my A1c was 5.9. She said I could continue to manage diabetes without medication, but wanted to monitor my progress, so I agreed to have an A1c test every 3 months. For the past several years my A1c has been under 6.3

I have been doing very well without medication on a Low calorie, Low GI, vegetarian diet since August 2006, but I was getting tired of the "Low calorie" meals and having to walk 6 to 8 miles a day to maintain good health. I wanted a cure. I want to reverse diabetes. In October 2009, I came across an article about reversing diabetes with a Low fat, Low GI, Vegan diet, recommended by Dr. Neal Barnard. I would not have to count calories anymore, and even the most minimum exercise of walking for 30 minutes 3 or 4 days a week, would help with reversing diabetes. I still enjoy walking 3 or 4 miles a day, and yoga , but staying on a Vegan, Low fat, no added oil Low GIycemix index foods diet would still be effective in reversing diabetes. Dr. Barnard's book has a very good meal plan and recipes. I also created my own healthy Indian style recipes with beans, lentils, legumes, brown basmati rice, whole wheat pasta and lots of vegetables. My lunch and dinner plate is half filled with vegetables, 1/4 beans or legumes and 1/4 Quinoa or Brown Basmati rice.

I hope you find the Low GIycemix index foods, Low fat, Vegan recipes on my site helpful. Please read Dr. Barnard's book (Reverse Diabetes Now), and make up a diet and exercise plan for yourself that works best for you.

Priya's blog. Delicious Vegan Recipes

Low Fat, Low GI, Vegan meals for good health

1/22/15

Sample Meal Plan

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