Table of Contents
Introduction 9
Part 1 Getting Started
Chapter 1 Understanding Type 2 Diabetes 13
What is Diabetes? 14
What is a Healthy Diet for Someone with Diabetes? 16
Understanding Nutrients 16
Counting Cards 20
How to Read a Label 25
All Carbs are not Created Equal 27
How Many Calories Should You Eat per Day? 28
Healthy Meal Planning for Diabetes 29
Chapter 2 Plan Your Health, Work Your Plan 33
Stocking Your Kitchen 34
Fine-Tuning Your Bating Plan 36
Move It 40
Whole Health 41
Chapter 3 The Plan 41
Month 1 44
1,500-Calorie Weekly Meal Plans and Shopping Lists $
1,800'Cahrie Weekly Meal Plans and Shopping Lists $
2,100-Calorie Weekly Meat Plans and Shopping Lists $
Month 2 68
Weekly Meal Plans 69
Activity Plan 72
Stress Management Plan 75
Month 3 76
Weekly Meal Plans $
Snacks 78
Common Challenges and How to Deal with Them 80
Social Challenges 81
Restaurant Dining 83
Mindful Eating 84
Part 2 The Recipes
Chapter 4 Balanced Breakfasts 87
Chapter 5 Poultry Mains 115
Chapter 6 Pork, Lamb, and Beef Mains 129
Chapter 7 Fish and Seafood Mains 143
Chapter 8 Meatless Mains 155
Chapter 9 Vegetable Sides $
Chapter 10 Starch and Grain Sides 189
Resources $
References $
Glycemic Index and Glycemic Load Food Lists 209
Carbohydrate and Calorie Values $
Measurement Conversions 215
The Dirty Dozen and Clean Fifteen 216
Recipe Index 217
Index 219