Meal Suggestions

Below are some other suggestions for eating, food preparation, and dining out, which may be helpful during or after the Two-Week Test:

 

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Breakfast

 

 

 
  • Omelets with any combination of vegetables, meats, and cheeses
  • Scrambled eggs with guacamole, sour cream, and salsa
  • Scrambled eggs with a scoop of ricotta cheese and tomato sauce
  • Boiled or poached eggs with spinach or asparagus and hollandaise or cheese sauce
  • Eggs with bacon or other meats
  • Soufflés

Salads

 

 

 
  • Chef—leaf lettuce, meats, cheeses, eggs
  • Spinach—with bacon, eggs, anchovies
  • Caesar—Romaine lettuce, eggs, Parmesan cheese, anchovies
  • Any salad with chicken, tuna, shrimp, or other meat or cheese

Salad Dressings

 

 

 
  • Extra virgin olive oil and vinegar (balsamic, wine, apple cider) with or without sea salt and spices.
  • Creamy—made with heavy cream, mayonnaise, garlic, and spices

Fish and Meats

 

 

 
  • Pot roast cooked with onions, carrots, and celery
  • Roasted chicken stuffed with a bulb of anise, celery, and carrots
  • Chili-type dish made with fresh, chopped meat and a variety of vegetables such as diced eggplant, onions, celery, peppers, zucchini, tomatoes, and spices (no beans)
  • Steak and eggs
  • Any meat with a vegetable and a mixed salad
  • Chicken parmigiana (not breaded or deep-fried) with a mixed salad
  • Fish (not breaded or deep-fried) with any variety of sauces and vegetables
  • Tuna melt on a bed of broccoli or asparagus

Sauces

 

 

 
  • Plain melted butter
  • A quick cream sauce can be made by simmering heavy cream with mustard or curry powder and cayenne pepper, or any flavor of choice. It’s delicious over eggs, poultry, and vegetables.
  • Italian-style tomato sauce helps makes a quick parmigiana out of any fish, meat, or vegetables. Put this over spaghetti squash for a pasta-like dish. Or make lasagna with sliced grilled eggplant or zucchini instead of pasta.

Snacks

 

 

 
  • Hard-boiled eggs
  • Rolled slices of fresh meat or cheese wrapped in lettuce
  • Vegetable juices
  • Almonds, cashews, pecans
  • Celery stuffed with nut butter or cream cheese
  • Guacamole with vegetable sticks for dipping
  • Leftovers from a previous meal

Dining Out

 

 

 
  • Let the waiter know you do not want any bread, to avoid temptation
  • Ask for an extra vegetable instead of rice or potato
  • Chinese: steamed meat, fish, or vegetables (no rice or sweet sauce)
  • Continental: steak, roast, duck, fish, or seafood
  • French: coquilles Saint-Jacques, bœuf à la Bourguignonne
  • Italian: veal parmigiana (not breaded or deep-fried), seafood marinara
  • Avoid all fried food as it usually has breading or is coated in flour

After the Two-Week Test

Reevaluate your original list of complaints after the Two-Week Test is completed. Is your energy better? Do you have less fatigue? Are you less sleepy after meals? Are you sleeping better at night? Do you feel less depressed? Is your MAF Test better? If you feel better now than you did two weeks ago, or if you lost weight, you probably have some degree of CI, and you shouldn’t eat as many carbohydrates as you did before the test. Some people who have a high degree of CI will feel dramatically better than they did before the test, especially if there was a large weight loss. Some people say they feel like a new person after taking this test. Others say after a few days of the test, they feel young again.

Check your weight. Any weight loss during the test is not due to reduced calories, as many people eat more calories than usual during this two-week period. It’s due to the increased fat burning resulting from reduced insulin. While there may be some water loss, especially if you are sodium sensitive, there is real fat loss.

If your blood pressure has been high, and especially if you are on medication, ask your health-care professional to check it several times during the test, and especially right after the test. Sometimes blood pressure drops significantly and your medication may need to be adjusted, or eliminated, which should only be done by your health-care professional. For many people, as insulin levels are reduced to normal, blood pressure normalizes too.