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

Beef with Noodles
Beef with Noodles

RED-noodles YELLOW-beef GREEN-veggies Add a lot of veggies to increase portion size without the carbs and calories.

Chicken Noodle Soup
Chicken Noodle Soup

RED-soup1 cup portion Add in lots of chicken (YELLOW) and a salad (GREEN) on the side to complete the RYG meal.

Lox Bagel
Lox Bagel

RED-bagel=4 servings due to high carb content YELLOW-lox Added Fat-cream cheese Add in some veggies (GREEN) to complete the RYG meal.

Fresh Green Salad with Feta
Fresh Green Salad with Feta

GREEN-Salad Greens Added fat-Dressing Add beef or chicken (YELLOW) and whole grain crackers (RED) to complete the meal


RED-pizza crust YELLOW-cheese/meat GREEN-peppers/onions Add even more GREEN with a salad on the side. Thin crust-2 slices Thick crust-1 slice for a meal

Noodle Casserole
Noodle Casserole

RED-noodles/peas YELLOW-chicken/meat Serving size 1-2 cups for meal. Add in salad or cooked green beans (GREEN)


Yellow food high in protein. Consider adding in potato (RED) and steamed broccoli (GREEN) to complete the RYG meal.

Bread with Butter
Bread with Butter

RED-bread Added fat- butter Add in tuna salad YELLOW-tuna Added fat-mayo GREEN-celery, onion, lettuce to complete RYG meal.