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Oct 29, 2018

Meal Guidelines For Blood Sugar Balancing

by Dr. Dan Kalish

  • Eat 15-20 grams/protein at each meal, about palm-sized (2-3 eggs, 6-8 oz meat).
  • Eat as many green, and then multi-colored (red, yellow, orange and purple) veggies as possible each day. Strive for 4-5 cups veggies/daily.
  • Use only extra virgin olive oil, palm oil, coconut oil/coconut butter/coconut milk, ghee, flaxseed oil (do not heat), or avocado. Avoid canola oil and use seed oils sparingly.
  • Eat one, 2 servings max of fruit daily, always with protein: nuts, nut butter, or other protein source.
  • Include small amounts (1/2 – 1 cup) of starchy veggies (root vegetables) at each meal.
  • Eliminate or minimize grains. Do not eat grain-based foods with breakfast or lunch.
  • Drink at least 64 oz fresh water or herbal and green teas daily. Avoid coffee.
Do NOT let more than 3 hours go by without eating. Plan ahead: think about your meals and your schedule the night before, or several nights before, ideally. You should not need to snack on this meal plan, but snacks are included.

Day 1

8am breakfast: 2-3 egg scramble with 2-4 oz ground chicken or chicken sausage, chopped spinach, onion, garlic, herbs 11am snack if needed: 10 nuts or 1 tbsp nut butter and fresh seasonal fruit 1pm: leafy green salad with chopped veggies, hard boiled egg, turkey or chicken breast, skin-on 4pm snack if needed: turkey roll-up (2-3 turkey slices rolled around avocado and hummus) 6-7pm: oven roasted fish (coconut crusted salmon: rub salmon with olive oil, sea salt and pepper and pat with flaked coconut. Bake at 375 for 20 minutes), ½ cup brown rice, sautéed greens

Day 2

8am: protein smoothie w/ super greens, tahini, cinnamon, berries 11am: raw veggie and hummus 1pm: bunless lamb burger, leftover greens, sweet potato with coconut butter 6-7 pm: shrimp fajitas (with 1 brown rice tortilla) OR ground turkey tacos with black beans

Day 3

8am: chicken sausage , stir fried with spinach and avocado 11am: nuts/fruit 1pm: coconut milk soup with chicken, side salad 6-7pm: pesto chicken breast, braised red cabbage (slice cabbage and sauté in olive oil + chicken broth) dessert/snack: dark chocolate (1-2 squares) with coconut cream

Day 4

8am: turkey bacon, hardboiled egg, and optional fresh fruit noon-1pm: leftover chicken breast, kim chee or sauerkraut (look for cultured veggies at Whole Foods – great for digestion and delicious complement to meals), leftover braised red cabbage 3-4: raw veggies, hummus 6-7pm: spiced lamb stew, sautéed spinach
Dr. Dan Kalish

Dr. Dan Kalish

Founder of the Kalish Institute
Dan Kalish, DC, IFMCP, is founder of the Kalish Institute, an online practice implementation training program dedicated to building Integrative and Functional Medicine practices through clinical and business courses.