Suggestions for breakfast, lunch, and dinner

A main meal should ideally stabilize your blood sugar and provide 4-5 hours of satiety (possibly helped by a little snack). If you are still hungry, you may need more protein and less carbohydrate. If you have egg(s) with breakfast, you are better off choosing a different protein source for lunch.

Breakfast

• 1-2 boiled eggs with a slice of whole-grain bread and vegetables (e.g. tomato, cucumber, root vegetables). Alternatively, an omelet.
• 1 slice of whole-grain bread with approximately 75 grams of cold fish cuts such as tuna, herring, or salmon with vegetables
• Porridge with linseeds, almonds, pumpkin seeds, and cinnamon. You may want to include an egg to achieve more satiety.

Lunch

• A large salad with vegetables in season and a protein source like chicken, fish, shrimp or eggs plus vinaigrette dressing.
• Avocado with shrimp and tomatoes
• Dinner leftovers

Dinner

• 1 steak (e.g. salmon, cod, chicken, lamb, or beef) and a freshly prepared salad with vinaigrette dressing
• Chicken with mushrooms and steamed vegetables
• A smoked herring with fresh, lightly cooked asparagus or vegetables of the season plus a slice of whole-grain bread/coarse rye bread

Snacks:

• Banana and some walnuts
• Whole-grain bread with peanut butter or cold cuts
• A small, delicious smoothie to stabilize your blood sugar.