Half of your plate should be vegetables. Aim for at least 1/2 cup of beans or legumes per day. 1-2 egg per day is fine. I like an arugula or kale salad with an egg on it. Seeds and nuts are fine. Chicken and fish are fine. Avoid red meat and fatty pork like ham or sausage.

Some ideas —
Breakfast low-fat Greek yogurt with a cup of fruit Or oatmeal made with milk and a small amount of maple syrup and maybe flaxseed.

Lunch -/ kale salad with egg tomatos and walnuts; arugula salad with egg, apple and pumpkin seeds. Lentil, carrot and barley soup. Or canned tuna mixed with chickpeas, herbs, vinegar and mustard. Or carrots with humus and an apple.

Dinner — grilled salmon, peas, small amount of pasta. Grilled chicken with farro and lots of roasted vegetables. (Costco sells a big bag of frozen roasted vegetables you can mix into anything). Tortilla with beans and eggs tomatos and avocado. Or tortilla with squash and beans and a small amount of cheese. Or tortilla with grilled fish, beans and chopped mango.

It means healthier.

Healthier to most people means more whole vegetables and fruit, and more fiber. Whole as in less processed, either fresh or frozen. Healthier also means a diet with less added sugar, less salt, less animal fat, less processed foods. Processed means highly transformed foods that in the course of the transformation with high heat or the addition of various substances, tend to increase your cholesterol and high blood pressure, generally due to the presence of saturated and trans fats and salt; and/or tend to increase your risk of diabetes, due to the presence of too much rapid sugars (sugar in all its forms and refined carbs, ie, those without fiber).

In practice, it means reduce animal meat and fat consumption (like butter, red meat, etc); cut back on added sugars in your drinks and food; increase whole veggies and fruit; prefer whole carbs to refined carbs (brown rice, whole wheat bread, etc). Explore how to make complete proteins with plants (rice and beans = whole protein). Stay away from ready-made dishes that you just need to heat, and from fast food type places.

Anonymous wrote:Meal prep wise.

I thought I was doing everything right but apparently my cholesterol and A1C is high but he told me to cut down on carbohydrates and go low carb for three months. How can I go low carb while cutting cholesterol? Eggs are high in cholesterol and so are all other high protein foods.

You are obviously obese then, with too high bodyfat percentage, and you must cut out carbs (includes all types of sugars, starches, breads, etc.) in order to lose fat.

Your cholesterol levels will drop when you lose weight and eat more meat and fat.

Lentils, beans, tofu, lots of greens. Whole grains not white flour. Chicken, lean fish, tuna eggs are fine too I think.

Anonymous wrote:

Anonymous wrote:If you’re worried about the cholesterol in eggs, just eat the egg whites?

Eggs don't affect your cholesterol. Bodybuilders often eat 10+ eggs a day for years and are fine.

+1. This is a myth!

What are you lacking? Do you get some high/low lab results back? We need more info.

Anonymous wrote:If you’re worried about the cholesterol in eggs, just eat the egg whites?

Eggs don't affect your cholesterol. Bodybuilders often eat 10+ eggs a day for years and are fine.

Anonymous wrote:My doctor said I need a more balanced diet.

Doctors know nothing about nutrition.

That aside, a "balanced diet" simply means variety so you get all the required macronutrients and micronutrients your particular body needs.

Everyone is different and there are subtle differences in what you need to eat.

Perhaps some of your bloodwork came back lacking.

Anonymous wrote:Foods: Green leafy vegetables, avocados (watch serving size), salmon, eggs (one per day max), lentils, legumes, chickpeas, beets, chicken, fish, tofu, whole fruits etc etc etc.

Breakfast: scrambled egg with salmon and avocado. If time- side of sautéed greens of choice and pickled beets with a squeeze of lime

Meal prep lunch: cook up a bunch of chicken tenderloins. Fill Tupperware containers with arugula, pomegranate seeds, small amount of feta, two chicken tenders, a dollop of tzatziki and a lime wedge.

Meal prep dinner: soup (ie lentil)

Thank you. I like lentil soup and I like arugula and feta. I will take note of this.

Anonymous wrote:If you’re worried about the cholesterol in eggs, just eat the egg whites?

And waste egg yolks in this economy? I don’t think so

If you’re worried about the cholesterol in eggs, just eat the egg whites?

Foods: Green leafy vegetables, avocados (watch serving size), salmon, eggs (one per day max), lentils, legumes, chickpeas, beets, chicken, fish, tofu, whole fruits etc etc etc.

Breakfast: scrambled egg with salmon and avocado. If time- side of sautéed greens of choice and pickled beets with a squeeze of lime

Meal prep lunch: cook up a bunch of chicken tenderloins. Fill Tupperware containers with arugula, pomegranate seeds, small amount of feta, two chicken tenders, a dollop of tzatziki and a lime wedge.

Meal prep dinner: soup (ie lentil)

Can someone provide me the meal prep hack to lowering sugar and cholesterol all at once?

The only meal options for low carb I can think of are high protein /high cholesterol foods like eggs or chicken.

Meal prep wise.

I thought I was doing everything right but apparently my cholesterol and A1C is high but he told me to cut down on carbohydrates and go low carb for three months. How can I go low carb while cutting cholesterol? Eggs are high in cholesterol and so are all other high protein foods.

My doctor said I need a more balanced diet.