About This
Meal Plan
This is an example of a meal plan that has approximately 30 to 70 grams carbohydrates per day, 6 to 8.5 ounces protein per day and a minimum of 5 cups of non-starchy vegetables per day.
Three meals would be approximately 45 grams of carbohydrates and 6 ounces of protein.
Two snacks would be approximately 30 grams of carbohydrates and 2 to 3 ounces of protein.
Contact us to get your own personalized plan.
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Jeri Evans
Nutritional Cookbook
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Menus - Meal Plans
A Jeri Evans Weight Management Meal Plan
A Gluten-Soy-Dairy Free and Low Carbohydrate Diet
- Breakfast
- Snack 1
- Lunch
- Snack 2
- Dinner
- Miscellaneous
| Protein: |
2 eggs scrambled | |
| Fat: |
use 1-teaspoon butter and ¼ teaspoon olive oil | |
| Starchy Carbohydrate: |
1 medium corn tortilla or 1/3-cup blueberries | |
| Non-Starchy Vegetable: |
½ cup grated zucchini | |
Put olive oil in the frying pan on low to medium temperature with grated zucchini and stir. Beat eggs together and mix with zucchini until eggs are cooked. Warm corn tortilla in another pan turning the tortilla over often so it doesn’t burn and when the tortilla is heated enough to your liking place on a plate and add butter (½ to 1 teaspoon). Place egg mixture on plate and eat. May substitute tortilla for berries.
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| (Snack is Optional) | ||
| Protein: |
1 to 2 oz cheese (Alta Dena goat cheese or Organic Pastures raw cheese) |
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| Fat: |
The fat is in the cheese and mayonnaise and avocado | |
| Starchy Carbohydrate: |
1 slice gluten free bread (15-grams) rice bread available | |
| Non-Starchy Vegetable: |
raw carrots and celery sticks | |
Make a cheese sandwich with lettuce using a little mayonnaise that is made from canola or other cold-, pure- or expeller-pressed oil and contains no partially hydrogenated or hydrogenated oil.
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| Protein: |
2 oz Red Snapper baked or broiled with lemon and olive or coconut oil | |
| Fat: |
fat is in the fish, salad dressing and 1 teaspoon in the rice | |
| Starchy Carbohydrate: |
1/3-cup brown rice | |
| Non-Starchy Vegetable: |
At least 2 cups Green leafy salad with Newman’s Own Oil & Vinegar or Caesar dressing |
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Preheat broiler. Rinse fish with water and place in a glass pyrex dish with oil as needed (may need 1 to 3 teaspoons of oil). Squeeze lemon juice over fish and place in broiler until cooked.
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| (Snack is Optional) | ||
| Protein: |
12 almonds and 7 pecan halves (mixed together equal 1 gram protein & 7 grams of carbohydrates) |
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| Fat: |
fat is in the nuts | |
| Starchy Carbohydrate: |
1 Tablespoons Raisins (equal 7 grams of carbohydrates). The 7 grams carbohydrates from the nuts and 7 grams of carbohydrates from the raisins add up to approximately 14 grams. Count nuts as carbohydrates only if insulin resistant or diabetic |
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| Non-Starchy Vegetable: |
½ cucumber | |
Dice cucumber and mix all ingredients together. |
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| Protein: |
2 ounces Chicken baked or broiled | |
| Fat: |
do not need to count -- fat is in the chicken, 1 to 2 teaspoon of butter on the potato, and Vinaigrette dressing on the salad |
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| Starchy Carbohydrate: |
Optional-½ Med Baked Potato with 1 to 2 teaspoons raw butter |
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| Non-Starchy Vegetable: |
10 Asparagus spears steamed and 2 cups green leafy salad with Vinaigrette Newman’s Own dressing |
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Bake or broil the chicken. Bake the potato, steam the asparagus; add dressing.
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Herbs and Spices: Condiments: Sweeteners: Jeri’s Green Drink: Jeri’s Green Drink
Here is a mixture that assists in cleansing the kidney and liver, and releases fluid:
** Newman’s Own Olive and Vinegar, Newman’s Own Caesar and Drew’s Spectrum
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