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Here are some examples of common foods and how they fit into RYGforHealth©.  This is not a plan with recipes for foods you don't like or eat.  It's taking the foods you normally eat and including them in a smart, well balanced way. 
I am not really a cook.  It probably stems from the fact I have lived most of my life in a wheelchair and have never really had a kitchen fully wheelchair accessible.  I have learned -- you just make do.
My style -- put together good food with minimal preparation.  I don't have diabetes, but have eaten the RYG way for many years to control my weight and other health issues. 
I don't obsess over exact portions -- "ballpark, big picture" is still very effective to see change. 
In my experience working with literally hundreds, I have found it rare for someone to measure absolutely everything eaten. 
Certainly, if this is something for you, I applaud and encourage you.  What I do recommend, however, is measure a food at least once so you can "eyeball" the correct portion on future uses.

RYG Plate Method

Click the link to access a handy plate method using RYG for Health.

Here's what a sample day looks like with RYG:



RED  2 Slices Whole Grain Toast                                             

YELLOW   Omelet

  • 2 Eggs

  • 2 oz Cheese

GREEN   Mushrooms, Onions, Peppers


Added Fat   1 Tablespoon Butter

Herb Tea




RED   12 Whole Grain Cackers

YELLOW   4 oz Chicken

GREEN  Salad

  • Romaine

  • Tomatoes

  • Peppers

  • Carrots

  • Celery

 Added Fat 

  • 3 Avocado Slices

  • Salad Dressing 1-2 Tablespoons

Sparkling Water with Lemon




RED    Small Baked Potato

           Fresh apple for dessert

YELLOW   4 oz Roast Beef
GREEN  Sauteed Green Beans



Added Fat   

  • Butter 1 Tablespoon

  • Salad Dressing 1-2 Tablespoons

Herb Tea


GREEN   Raw carrots/celery

Added Fat   Almonds/Walnuts-10 nuts


Added Fat   Ranch dressing 1Tbsp

Approximate daily count based on differences in brands, exact portions, etc.

Carb - 110-120 gm   (~30%)

Protein - 80-90 gm   (~20%)

Fat - 80-90 gm   (~50%)

Calories - 1400-1600

Note: For lower calories, reduce the amount of fat at meals and snacks

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