bean frittata

Another lunch - or halved, a mini-meal.

chicken & greens

Dead simple, quick, and filling. If you're not too particular about how the chicken is browned, you can manage (with all due food-handling precautions) to cook a smaller batch all at once. This batch is proportioned for lunch.

steak salad

This is lunch in my current scheme; target is 500 calories, 37g protein, 20g fat, 42g carbohydrates, leaning toward vegetables. Today I had only crisp greens on hand; the salad readily accommodates starchier root vegetables or beans. Beef is especially protein-dense, and this batch goes a little over. Some of that protein will end up converted to glucose. Poultry suits me better. (Beef was on sale. You can take the boy out of the Midwest...)

french toast

I'm celebrating a decline in blood glucose and a 27-pound weight loss in the last 54 weeks. Here is an example of how I've been eating for the past year.

This is a weekend breakfast, in contrast to my workday oat bran. I was improvising at the end of the food budget month, and missed counting the protein in the bread and the carbs in the cottage cheese, so those values are higher than planned. The current target breakfast is 37g protein, 24g fat, 60g carbohydrates, 600 calories.

I keep my recipes in a spreadsheet, so I can tweak them as I tweak the targets or adjust for ingredients on hand. The snapshot below is a precise record of the somewhat excessive meal shown above.