My diet composed of only whole foods, with a simple principle of no packaged or processed foods, no foods that contain sugar or processed carbs, and also no fruit in the beginning.
Choice of Foods
Protein Source
Everyday
- 1 Egg
Once or twice a week picked one from the list
| Salmon | 120gr |
| Meatball | 50gr |
| Beef steak | 100gr |
| Chicken breast | 100gr |
| Tenderloin | 80gr |
Uncooked Vegetables
Fiber intake: Everyday picked at least 1 uncooked vegetables with fiber, primarily celery sticks or red cabbage.
Salad: Everyday had lettuce, cucumbers and tomatoes on a regular basis.
| Cucumbers | 100gr |
| Tomatoes | 100gr |
| Red cabbage | 150gr |
| Celery Sticks | 150gr |
| Chinese Lettuce | 100gr |
| Lettuce | 100gr |
| Daikon Reddish | 100gr |
| Onions | 100gr |
| Scallions | 1 piece |
| Pickled beets | 20gr |
| Arugula | 30gr |
| Jalapeño peppers | 20gr |
| Green peppers | 10gr |
| Italian parsley | 10gr |
| Dill | 5gr |
| Garlic | 5gr |
| Mint | 5gr |
| Mushroom | 50gr |
| Basil Leaves | 10gr |
Cooked Vegetables
A few times a week picked at least 1 or 2 from list
| Broccoli | 100gr |
| Brussels Sprouts | 100gr |
| Artichoke | 100gr |
| Cauliflower | 100gr |
| Asparagus | 100gr |
| Leeks | 100gr |
| Okra | 100gr |
| Swiss Chard | 100gr |
| Purslane | 100gr |
| Spinach | 100gr |
| Stuffed zucchini | 150gr |
| Zucchini | 100gr |
| Cabbage Wrap | 100gr |
| Swiss chard wrap | 100gr |
Nuts/Seeds
Everyday
- 30gr unsalted raw almonds
- 15gr walnuts
Picked 2 to 4 items from the list
| Chia seeds | 10gr |
| Hazelnuts | 10gr |
| Walnuts | 15gr |
| Macadamia nuts | 10gr |
| Pumpkin Seeds | 10gr |
| Pistachios (unsalted) | 10gr |
| Almonds (unsalted) | 30gr |
Dairy
Everyday
- 1 hard boiled egg
Picked 2 cheese max 60gr total from the list daily
| Hard boiled egg | 1 |
| Mozzarella cheese | 30gr |
| Le Gruyere cheese | 30gr |
| Braided cheese | 30gr |
| Jarlsberg cheese | 30gr |
| Feta cheese | 30gr |
| Heavy Whipping Cr. | 10gr |
| Salty Yogurt Drink | 200gr |
| Greek Yogurt | 200gr |
| Milk | 100gr |
Fat
Everyday
- 1 tablespoon of olive oil
- 20-40 grams of olive oil in salad
Legumes
Consumed legumes rarely every 2 to 4 weeks
| Green Pole Beans | 100gr |
| Lentils | 100gr |
| Pinto beans | 100gr |
| Chickpeas | 100gr |
Fruit
Consumed no fruit until BMI came to normal range. After that picked one fruit once a week and gradually adding fruit up to daily 1 fruit a day from the list
| Plums | 100gr |
| Peaches | 100gr |
| Pink lady apple | 100gr |
| Honey crisp apple | 100gr |
| Bananas | 50gr |
| Quince | 120gr |
| Orange | 100gr |
| Grapefruit | 100gr |
| Cacao | 5gr |
| Strawberries | 100gr |
| Blackberries | 100gr |
| Blueberries | 100gr |
| Raspberry | 100gr |
| Mixed berries | 100gr |
| Avocados | 120gr |
| Pomegranate | 100gr |
MyDiabetesStory 