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:
Breakfast
RED 2 Slices Whole Grain Toast
YELLOW Omelet
-
2 Eggs
-
2 oz Cheese
GREEN Mushrooms, Onions, Peppers
Added Fat 1 Tablespoon Butter
Herb Tea
Lunch
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
Dinner
RED Small Baked Potato
Fresh apple for dessert
YELLOW 4 oz Roast Beef
GREEN Sauteed Green Beans
Salad
Added Fat
-
Butter 1 Tablespoon
-
Salad Dressing 1-2 Tablespoons
Herb Tea
Snacks
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