The first thing I had to change about my diet was breakfast. I was a little sad, because I am pretty much an easy in, easy out prep for breakfast - cereal. Unfortunately, that was not cutting it in the blood sugar department. Luckily, about that time, dlife - a Diabetic website - came out with a 7 day breakfast meal plan. I didn't like all of the choices, of course. So, I skipped some things, and tweaked others. I'm going to post a couple of my favorites. dLife listed reasons for the food choices they had, and so far, they seem to have worked for me.
On my weekends, I try to prep stuff for my breakfasts and lunches, so I don't have to spend too much time on it before work during the week. One of the things that I do, is prepare the nuts for a Greek Yogurt Parfait.
Nuts to Add to Greek Yogurt Parfait
1 Cup Almonds
1 Cup Macadamia Nuts
1 Tablespoon Ground Flax Seed
1 Tablespoon of butter/margarine
1 Tablespoon honey
2 Teaspoons Cinnamon
I use a nut chopper and chop up about a 1/4 cup of nuts at a time, set them aside and add the flax seed. Melt butter and honey in a frying pan. Once melted, add all nuts/seeds and cinnamon. Toast over medium heat, making sure not to burn them.
Cool, and refrigerate for use later.
Greek Yogurt Parfait
1/2 cup of Greek Yogurt (plain)
2 Tablespoons Nut Mixture
1/4 Cup Berries
1 Teaspoon Splenda or other sweetener
1 Teaspoon Vanilla
Add vanilla and sweetener to yogurt and mix with spoon. Add berries and nuts.
According to dLife, Greek yogurt has more protein and less carbs and is easier to digest than regular yogurt. It's also great for those that are lactose intolerant.
Fruit and Yogurt Smoothies
1/2 Cup Milk (I use 1 %)
1/2 Cup Greek yogurt
3/4 Cup Fresh or Frozen Fruit (my favorite is blackberries)
1 Tablespoon Wheat Germ or Flax Seed
Vanilla to taste
Sweetener to taste
If you use frozen fruit, put that in the blender first, if you use fresh fruit, put the ice cubes in first. Add milk, yogurt, fresh fruit (if not using frozen), vanilla, sweetener, and wheat germ/flax seed. Blend until liquid and smooth.
Steel Cut Oats
This takes some time, so I generally make it either the night before, or on my weekends.
This makes four servings - but it refrigerates well for later.
1 Cup Uncooked Steel Cut (Irish) Oats
1 Tablespoon Butter/Margarine/Oil
3 Cups Boiling water
1 Cup Milk
1/2 Cup Chopped Fruit
1/2 Tablespoon Butter/Margarine
1 Teaspoon Flax seed
Toast uncooked Steel Cut Oats for 2 minutes in melted butter. Add boiling water. Cook for 25 minutes on med-low heat, stirring a few times during. Add milk and cook for 10 more minutes. Cover and set aside for 2 minutes. Spoon out into bowl and add butter, fruit (or dried cranberries, raisins, etc) and flax seed. You can substitute 2 Tablespoon Peanut Butter or 1/2 cup nuts, for the extras on here.
When reheating this - add a little milk or cream. It helps a lot with the consistency.
I hope this gives you some good starts for the day. I encourage you to check out dLife for some other ideas.