Ian,
Here might be something more in your budget-
Breakfast:
1 C oatmeal, 1 egg, 2 egg whites, 1 apple
Snack:
protein shake, serving of strawberries
Lunch:
1/2 C ff cottage cheese, 2 servings vegetables
Snack:
2 ounce almonds, 1 vegetable
Dinner:
baked skinless chicken breast, 2 vegetables
Before bed snack
1 C cottage cheese
The fruits won't cause a huge spike in insulin, you'll get almost all your required vegetables. It's relatively simple and can be modified easily. The vegetable choices can be pretty easy-carrots, celery, spinach, cucumber, etc
I would also urge you to get a multi-vitamin (nothing you can buy at Wal Mart) and fish oil. Carlsons or Nordic Naturals carries the best quality fish oil in both capsule and liquid.
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