People often ask, “what do type 2 diabetics eat, trying to control their blood sugar with diet and exercise, not medication?” Well, here is what I eat.
Mar 18, 2025 lunch: leftovers
Mar 17, 2025 lunch: Salmon with Fennel, Cherry Tomatoes, and Olive-Herb Relish
Mar 16, 2025 lunch: leftovers
Mar 15, 2025 lunch: chicken salad over green beans
Mar 14, 2025 lunch: stew of canned tomato soup, Italian meatballs, warm spices, red pepper and spinach.
Mar 13, 2025 lunch: Shakshuka inspired eggplant dish.
Mar 12, 2025 lunch: leftovers.
Mar 11, 2925 lunch: stirfry with some crazy Chinese chili sauce, served over riced cauliflower.
Mar 10, 2025 lunch: Smoky Spanish Ground Turkey & Spinach Skillet
Mar 9, 2025 lunch: Provençal Salmon & Shrimp with Red Pepper–Olive Tapenade
Mar 8, 2025 lunch: ate out. Crab and avocado green salad.
Mar 7, 2025 lunch: Coconut & Mustard Seed Shrimp with Green Beans & Okra
Mar 6, 2025 lunch: Sumac-Spiced Turkey Stir-Fry with Spinach & Artichokes
Mar 5, 2025 lunch: leftover Breakfast Sausage & Cabbage Hash.
Mar 4, 2025 lunch: leftover Harissa-Spiced Turkey & Roasted Vegetables Bowl.
Mar 3, 2025 dinner: Breakfast Sausage & Cabbage Hash.
Mar 2, 2025 lunch: Harissa-Spiced Turkey & Roasted Vegetables Bowl
Mar 1, 2025 lunch: frittata of leftover Berbere Chicken and Roast Vegetables.
Feb 28, 2025 dinner: ate out. Cobb salad. Delicious! There were some croutons, but not enough to be a problem.
Fen 27, 2025 lunch: Chimichurri Roasted Salmon with Fennel and Spinach – A Healthy Low-Carb Dinner for Type 2 Diabetes — The meat and vegetables are straight forward; it’s the chimichurri that makes all the difference.
Feb 26, 2025 lunch: Berbere Chicken and Roast Vegetables.
Feb 22-25, 2025: oh gosh, lots of eating out, and some leftovers.
Feb 21, 2025 lunch: Sichuan Peppercorn Tofu Stir-Fry – A Spicy, Meal-Prep Friendly Dinner
Feb 20, 2025 lunch: Turkey & Romaine Taco Salad Jars
Feb 19, 2025 lunch: Salmon Adobo with Garlic Spinach & Cauliflower Rice
Feb 18, 2025 lunch: Spicy Southwest Pork and Veggies.
Feb 17, 2025 lunch: cottage cheese, nuts, seasoning.
Feb 16, 2025 lunch: ate out; Indian; fired fish and tandoori chicken.
Feb 15, 2025 lunch: take out fish tacos; switched out their tortillas for low carb tortillas.
Feb 14, 2025 lunch: Spanish Almond & Smoked Paprika Chicken Stew
Feb 13, 2025 lunch: leftover Spinach Provençal with Chicken and Artichokes
Feb 12, 2025 lunch: Spinach Provençal with Chicken and Artichokes
Feb 11, 2025 lunch: leftover South Indian-Inspired Eggplant and Shrimp Stir-Fry
Feb 10, 2025 lunch: South Indian-Inspired Eggplant and Shrimp Stir-Fry
Feb 9, 2025 lunch: Ate out. A big omelette with a side of roast veggies.
Feb 8, 2025 lunch: A Quick Cantonese Stir-Fry
Feb 7, 2025 lunch: leftover North Indian Spiced Turkey & Okra Stir-Fry
Feb 6, 2025 lunch: leftover Spicy Coconut Shrimp & Riced Cauliflower.
Feb 5, 2025 lunch: One-Skillet Italian Chicken & Tomato-Mushroom Sauce (A Flexible Recipe)
Feb 3, 2025 dinner / Feb 4 lunch: Spicy Coconut Shrimp & Riced Cauliflower
Feb 2, 2025 dinner / Feb 3 lunch: North Indian Spiced Turkey & Okra Stir-Fry
Feb 1, 2025 dinner: Baked Salmon with Green Beans & Roasted Red Peppers
Feb 1, 2025 lunch: dim sum. Thin skinned meat dumplings, vegetables. Kept it low carb..
Jan 31, 2025 dinner: Jerk Salmon with Spinach-Avocado Salad
Jan 30, 2025 dinner: Garlicky-Spicy Chicken with Zucchini, Yellow Squash & Pickled Turnips
Jan 30, 2025 lunch: leftovers from the 28th.
Jan 29, 2025 lunch: leftovers from the 25th.
Jan 28, 2025 dinner: Korean-Inspired Tofu Stew
Jan 27, 2025 lunch/dinner: leftovers from prior day.
Jan 26, 2025 dinner: lentil soup with sausage, ribs with low carb sauce, cooked greens with onions and tomatoes.
Jan 25, 2025 dinner: Herbal Vinaigrette Dinner Framework, using shrimp, broccoli, cherry tomatoes.
Jan 25, 2025 lunch: yogurt and keto granola. Protein powder.
Jan 24, 2025 dinner: ate out. Tandoori Chicken, meat from several curries. Okra curry.
Jan 23, 2025 dinner / Jan 24 lunch: Asparagus and Lemon Tempeh Bowl
Jan 22, 2025 dinner: cottage cheese and keto granola.
Jan 21, 2025 dinner / Jan 22 lunch: Southwest Salmon Stew with Fennel, Red Bell Pepper, and Okra
Jan 21, 2025 lunch: leftovers of last night’s dinner.
Jan 20, 2025 dinner: Andouille, Fennel, and Broccoli Sheet Pan Bake
Jan 20, 2025 lunch: leftover Ground Turkey Provençal Stir-Fry Recipe
Jan 19, 2025 dinner: Indian restaurant. Tandoori chicken, butter chicken (the meat mostly, as what would I soak up the sauce with?), vegetable korma, picking around the potatoes in it.
Jan 19, 2025 lunch: leftover Jambalaya, a low-carb iced latte, and way too many nuts.
Jan 18, 2025 dinner: Ground Turkey Provençal Stir-Fry Recipe
Jan 17, 2025 lunch: vegetable and hummus wrap.
Jan 16, 2025 dinner: Low-Carb Jambalaya
Jan 16, 2025 lunch: leftovers
Jan 15, 2025 lunch: vegetable and hummus wrap.
Jan 14, 2025 dinner: eat out, taco bar buffet. Skipped the tortillas. So ate carne asada with salsa, and also shrimp, peppers, and onions, with cheese.
Jan 14, 2025 lunch: leftover fennel and salmon hash.
Jan 13, 2025 dinner: Shrimp and Avocado Citrus Stew with Poached Eggs
Jan 13, 2025 lunch: fennel and salmon hash
Jan 12, 2025 dinner: nuts, pickled spicy sausages. And way too much of it.
Jan 12, 2025 lunch: sausage and pepper sandwich, one bun only. Not a good plan, but it worked out okay.
Jan 11, 2025 — wow, I can’t for the life of me remember.
Jan 10, 2025 dinner: leftovers
Jan 9, 2025 dinner / Jan 10 lunch; Hot-Smoked Salmon Lettuce Bowl
Jan 8, 2025 dinner / Jan 9 lunch: leftovers
Jan 7, 2025 dinner / Jan 8 lunch: Spicy Red Bell Pepper & Spinach Chicken Salad
Jan 6, 2025 dinner / Jan 7 lunch: Turkey and Lettuce Stew – Umami-packed stew with tender turkey, wilted lettuce, and hearty vegetables.
Jan 5, 2025 dinner / Jan 6 lunch: A Southeast Asian DIY Bowl Bar: Practical, Flavorful, and Diabetic-Friendly
Jan 4, 2025 dinner / Jan 5 lunch: small portion of Smoky Chipotle Tofu Bowl.
Jan 4, 2025 lunch: ate out. Taiwan style Chinese fried pork shank, marinated egg, marinated tofu, pickled cabbage, marinated pig ears, sliced and sauced tofu.
Jan 3, 2025 lunch: a one-pan dish with salmon, shrimp, saffron, and smoked paprika, plus some veggies and clam juice for depth.
Jan 2, 2025 dinner: Provençal Turkey and Vegetable Sauté: https://www.reddit.com/r/Recipes4Diabetics/s/aXNx1ezQJc
Jan 2, 2025 lunch: Ground turkey, thyme, garlic, sautéed turnips, and sun-dried tomatoes wrapped in a zero-carb tortilla for a simple, low-carb meal
Jan 1, 2025 dinner: Ham and Mushroom Ragu over Riced Cauliflower. Used up the last of the ham!
Jan 1, 2025 lunch: leftover Spanish ham and veg soup.
Dec 31, 2024 dinner: the last of the crustless quiche from the 29th. A dark chocolate (90%) square and a handful of blackberries.
Dec 31, 2024 lunch: Spanish ham and zucchini soup.
Dec 30, 2024 dinner: fasted
Dec 30, 2024 lunch: leftover quiche
Dec 29, 2024 dinner: a crustless quiche with leftover ham, roasted red pepper strips, and cherry tomatoes, seasoned with thyme, oregano, and garlic. Cottage cheese added creaminess, and olives were served on the side for a Provençal touch
Dec 29, 2024 lunch: ham and celery casserole, using oil-slow-cooked celery and leftover Christmas ham.
Dec 28, 2024 dinner: ham, roast okra, a handful of mixed nuts.
Dec 27, dinner: Low-Carb Turkey, Spinach, and Artichoke Skillet, using leftover turkey.
Dec 27, lunch: chopped salad with salmon, at a restaurant.
Dec 26, dinner: chicken wings, from the neighborhood pizza place.
Dec 25, dinner: skipped.
Dec 25, 2024 lunch included turkey and oxtail. There were greens with mushroom, tomato, and sausage. I also had the tiniest bit of mashed potatoes. I ate a little fruit salad and a small slice of banana cream pie. My blood sugar went slowly up to 130, over a long time, then quickly returned to normal. All the protein, fat, and fiber kept the carbs from spiking the blood sugar excessively?
Dec 25, 2024 breakfast: handful of nuts. I also had some chia seeds and some turnips. Then, I ate a mini cinnamon roll with no icing. I finished with 20 squats. Blood sugar stayed under 160.
Dec 24, 2024 dinner: A warm salad of sautéed Brussels sprouts, shredded chicken, and roasted butternut squash. It was dressed with a garlic and red wine vinaigrette. Finished with nutritional yeast and nuts.
Dec 23, 2024 dinner:shrimp and cabbage stir fry over cauliflower rice.
Dec 22, 2024 dinner: soup of leftover taco meat and seasonings. It included cherry tomatoes, beans, and cauliflower rice to bulk it up. Served with a fried egg on top. Dessert of cottage cheese, walnuts, and blackberries.
Dec 22, 2024 lunch was a taco bowl. It contained ground turkey, taco seasoning, and chipotles in adobo. It also has pico de gallo, avocados, and beans in moderation. Additionally, it had bulger in moderation, lettuce, and yogurt.
Dec 21, 2024 dinner: went to a Christmas party. My choices were just the protein, as everything else either was carbs, or had carbs heavily mixed in. I ate what I needed to be polite. I drank a lot of water. I exercised (squats) in private. Hey, my blood sugar topped out at 150 mg/dL. I’m happy with that!
Dec 20, 2024 dinner: a wrap with roast summer squash, chopped up frittata leftovers, fresh spinach, with a sauce of Greek yogurt and sriracha.
Dec 19, 2024 dinner: sheet pan meal of chicken tenders with smoked paprika and thyme, summer squash in extreme moderation with thyme, mushrooms with garlic powder and a little smoked paprika. Summer squash were mostly for my wife and daughter.
Dec 18, 2024 dinner: no sugar teriyaki salmon, roast broccoli with miso dressing. Bulger in moderation.
Dec 18, 2024 lunch snack: a hand full of mixed nuts.
Dec 18, 2024 breakfast: fasted.
Dec 17, 2024 dinner: spinach bowl with sautéed mushrooms and shrimp, roasted summer squash, and toppings. (Made a double batch of mushrooms, shrimp, and squash.)
Dec 17, 2024 lunch: leftover hash and egg from last night.
Dec 17, 2024 breakfast: fasted.
Dec 16, 2024 dinner: Turkey & cauliflower hash. Used what was on hand—roasted cauliflower, defrosted turkey, peppers. Sautéed onion, garlic, paprika. Crisped in the skillet, topped with eggs. Quick, hearty, low-carb, no waste.
Dec 16, 2024 lunch: a wrap with low carb tortilla, leftover roasted Brussels sprouts, humus, defrosted turkey. Something was too much carbs — the tortilla or the hummus? Hmmm…
Dec 16, 2024 breakfast: fasted.
Dec 15, 2024 dinner: takeout — fish tacos. Too many carbs 🙁 . Should probably have dumped the content into a bowl and chucked the taco shells.
Dec 15, 2024 lunch: leftover spinach and pesto shrimp bake with roasted Brussels sprouts, roasted tomatoes, and white beans.
Dec 15, 2024 breakfast: fasted.
Dec 14, 2024: dinner: Crispy Tofu with Sesame Soy Glaze, Spiced Roasted Cauliflower. Leftover pesto shrimp bake.
Dec 14, 2024 lunch: Ate out with my daughter. One bun sausage and pepper sandwich. Still way too many carbs. Lots of squats, topped out at 160 mg/dl. Not my ideal, but good company and a nice break from routine.
Dec 14, 2024 breakfast: skipped.
Dec 13, 2024 dinner: spinach and pesto shrimp bake with roasted Brussels sprouts, roasted tomatoes, and white beans. Brussels sprouts cooked for the meal, doubled up to make leftovers. Other ingredients were leftover from prior cooking.
Dec 13, 2024 lunch: leftover soup from last night’s dinner. — Too many beans I think, as my blood sugar was zipping up quickly. 20 quick squats has stopped it though!
Dec 13, 2024 breakfast: fasted.
Dec 12, 2024 dinner: soup of leftover herb broth (from the tofu), shrimp, kale, beans, and cherry tomatoes.
Dec 12, 2024 lunch: scrambled eggs, the mushrooms from the 8th, roasted tomatoes. — fasting as done in “Fast. Feast. Repeat” seems to be making a huge difference. My 90 day average glucose has been 117. Today, my 24 hour average is 107!
Dec 12, 2024 breakfast: fasted.
Dec 11, 2024 dinner: bean bowl, with herby tofu, and roast tomatoes. Going light on the beans and tomatoes.
Dec 11, 2024 lunch: leftover soup from last night, and a handful of nuts.
Dec 11, 2024 breakfast: fasted
Dec 10, 2024 dinner: Chinese soup (garlic, ginger, sesame oil, soy sauce, broth, sriracha) of salmon, cabbage, and mushrooms.
Dec 10, 2024 lunch: Roasted Gochujang-Glazed Salmon, and garlicky spinach. And peanuts.
Dec 10, 2024 breakfast: nonfat yogurt and keto granola.
Dec 9, 2024 dinner: soup of gochujang shrimp and roasted cruciferous vegetables, in a spiced garlic paprika broth. With eggs.
Dec 9, 2024 lunch: a minimal salad with vinaigrette : cucumber (used them up), gochujang shrimp, and tofu (used it up).
Dec 9, 2024 breakfast: 1% cottage cheese, dried dill, cherry tomatoes, cucumbers, walnuts, peanuts.
Dec 8, 2024 social snacking: way too many nuts of various kinds. But at least it left my blood sugar still good.
Dec 8, 2024 dinner: a wrap: gochujang sauteed shrimp, spinach, cherry tomatoes, cucumbers, in a low-carb tortillas spread with eggplant purée.
Dec 8, 2024 lunch: scrambled eggs served with sautéed mushrooms in a garlic, pesto, lemon sauce. For dessert, a big apple slice.
Dec 8, 2024 breakfast: a bowl of fat free Greek yogurt, dried dill weed, marinated tomatoes and cucumbers from the salad on the 6th, and peanuts.
Dec 7, 2024 dinner: take out poke bowl, skip the rice, with black berries for dessert. And pistachios.
Dec 7, 2024 lunch: a wrap, using 0 carb tortillas, roast crucifers, shrimp (sautéd in gochujang), yogurt, lemon juice, sun dried tomatoes in oil, and avocado.
Dec 7, 2024 breakfast: 1% cottage cheese, roast broccoli and Brussels sprouts, chia seeds, and peanuts.
Dec 6, 2024 dinner: frittata.
Dec 6, 2024 lunch: leftover Smoky Herb-Infused Ground Turkey, warm, over a salad of cucumber, tomato, spinach, beans, with a vinaigrette. A Fuyu Persimmon for dessert.
Dec 6, 2024 breakfast: 1% cottage cheese, mixed nuts, and steak seasoning.
Dec 5, 2024 dinner: crispy tofu and leftover spicy green beans (finished the green beans.)
Dec 5, 2024 lunch:
Wilted Garlicky Spinach and Mushrooms, with Smoky Herb-Infused Ground Turkey
Dec 5, 2024 breakfast: 1% cottage cheese, topped with
Wilted Garlicky Spinach and Mushrooms, and mixed nuts and chia seeds.
Dec 4, 2024 dinner: Wilted Garlicky Spinach and Mushrooms, with Smoky Herb-Infused Ground Turkey.