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This meal plan was created with the following key considerations:
Low Glycemic Carbohydrates
Eating the proper amount and type of carbohydrate is important to help balance insulin levels. This meal plan uses low glycemic foods to optimize blood sugars and energy levels and provides up to 55 grams of fiber daily from fruits, vegetables, legumes, and whole grains. Soluble fiber found in oats, sweet potatoes, and cruciferous vegetables is incorporated into the program and has been shown to improve glycemic control and lower blood cholesterol.
High-Quality Protein
Getting enough daily protein can help with weight management and preventing muscle loss. This meal plan provides around 20% of calories from protein daily from chicken, eggs, lentils, sausage, and protein powder. These complete proteins are highly digestible and provide an adequate amount of amino acids.
Monounsaturated Fats
Good-quality fats are associated with a lower risk of both heart disease and cancer. This plan is rich in monounsaturated fat from plant-based oils, avocado, nuts, and seeds, and is lower in saturated fat, meats, and dairy products. The meals use olive oil which contains tocopherols, polyphenols, and a balanced linoleic/alpha-linolenic acid profile, which is beneficial for the immune system and inflammatory responses.
Bone Building Nutrients
Calcium is a mineral that is essential for building healthy bones. Magnesium has a structural role in bone maintenance, influences bone-building cells, and modulates potential bone-damaging inflammation. This meal plan uses calcium-rich ingredients like fortified milk beverages and almond butter. To maximize the absorption of dietary calcium, the plan limits salt intake as salt increases calcium loss through the urine. Magnesium is incorporated from food sources like spinach, black beans, and apples.