The following two-week menu plan and recipes are based on my program, The Diabesity Prescription, and are designed to remove all the processed, high-sugar foods from your diet, as well as the two main allergens (gluten and dairy) that contribute to insulin imbalances and many other common health problems. These foods are replaced with unprocessed, real, natural whole foods that provide you with the raw materials to achieve optimal blood sugar balance and resolve your diabesity.
Elsewhere I outlined the nutritional principles and eating guidelines you need to follow while on the program. While those guidelines are enough for you to get and stay on the program successfully, I am aware that many people like to have a bit more guidance regarding what to eat and when. People especially love learning healthy new recipes they can use that will help them balance their blood sugar and achieve lifelong health.
The recipes included will give you a taste of what the full meal plan is like. By trying them, you will gain a good sense of what your body craves and how to nourish it properly. These recipes should make getting healthy more fun and more delicious. Enjoy!
To see the full meal plan and get more delicious recipes check out The Diabesity Prescription and The UltraMetabolism Cookbook.
Note for vegans and vegetarians: There are many vegan and vegetarian options that can be used instead of those with animal protein. You will get the same benefits if you stick to the high-fiber, nutrient-dense foods in these recipes.
Depending on your food preferences and cultural traditions, many substitutions are possible if you simply follow the guidelines in the report for the science-based whole foods approach to eating.
The Daniel Plan Menus
(based on The Diabesity Prescription)
WEEK 1
Day 1
Breakfast: Sweet Potato Hash with Eggs
Snack: 1 Piece of Fruit and Indian Spiced Cashews
Lunch: Asian Bean Salad with Tahini Dressing
Snack: Roasted Tomato and Garlic Spread
Dinner: Grilled Shrimp Brochettes and Quinoa Timbales with Roasted Peppers and Herbs
Day 2
Breakfast: UltraShake
Snack: 1 Piece of Fruit Plus Diabesity Road Mix
Lunch: White Beans on a Bed of Greens
Snack: Olive Tapenade and Raw Vegetables
Dinner: Wild Salmon with Rosemary Sweet Potatoes and Lemon Asparagus
Day 3
Breakfast: Apple Walnut Amaranth
Snack: 1 Piece of Fruit Plus Brazil Nut Bars
Lunch: Quinoa and Garbanzo Bean Salad
Snack: Artichoke Antipasto and Raw Veggies
Dinner: Moroccan Chicken with Cauliflower and Cashews
Day 4
Breakfast: Breakfast Burrito
Snack: 1 Piece of Fruit and Indian Spiced Cashews
Lunch: Roast Turkey Breast and Avocado Cream on a Bed of Greens
Snack: Lemony Hummus with Raw Veggies
Dinner: Coconut Dal with Steamed Broccoli and Brown Rice
Day 5
Breakfast: Peach Quinoa with Flax and Nuts
Snack: 1 Piece of Fruit Plus Anytime Snack Mix
Lunch: Curried Waldorf Salad
Snack: Tahini with Flax Crackers
Dinner: Sesame-Crusted Sole with Baby Bok Choy and Wild Rice
Day 6
Breakfast: Hot Brown Rice, Nuts, and Flax
Snack: 1 Piece of Fruit Plus Diabesity Road Mix
Lunch: Tarragon Chicken Salad
Snack: Avocado with Lemon
Dinner: Ratatouille
Day 7
Breakfast: Ratatouille Omelet
Snack: 1 Piece of Fruit Plus Brazil Nut Bars
Lunch: Lentil Salad
Snack: Dark Chocolate or Cocoa Nibs
Dinner: Balsamic-Marinated Tofu with Herbs and Sautéed Spinach
The Daniel Plan Menus
(based on The Diabesity Prescription)
WEEK 2
Day 1
Breakfast: Turkey Breakfast Sausage with Dr. Hyman’s Chinese Eggs and Seasoned Greens
Snack: 1 Piece of Fruit Plus Brazil Nut Bars
Lunch: Hearty Lentil Soup
Snack: Roasted Tomato and Garlic Spread
Dinner: Stir-Fried Chicken and Broccoli with Cashews
Day 2
Breakfast: UltraShake
Snack: 1 Piece of Fruit Plus Anytime Snack Mix
Lunch: White Bean Salad with Roasted Red Pepper and Fennel
Snack: Olive Tapenade and Raw Vegetables
Dinner: Chicken Cacciatore with Endive and Walnut Salad, and Sautéed Broccoli Rabe with Pine Nuts
Day 3
Breakfast: Apple Walnut Amaranth
Snack: 1 Piece of Fruit Plus Diabesity Road Mix
Lunch: Dilled Egg Salad on Baby Spinach
Snack: Artichoke Paste and Raw Veggies
Dinner: Three-Bean Vegetarian Chili and Orange and Red Onion Salad with Fennel
Day 4
Breakfast: Breakfast Burrito
Snack: 1 Piece of Fruit Plus Brazil Nut Bars
Lunch: Black Bean Confetti Salad
Snack: Lemony Hummus with Raw Veggies
Dinner: Pan-Browned Tilapia and Slow-Roasted Potatoes with Oregano and Garlic
Day 5
Breakfast: Peach Quinoa with Flax and Nuts
Snack: 1 Piece of Fruit and Indian Spiced Cashews
Lunch: Crabmeat Salad with Avocado and Mango
Snack: Tahini with Flax Crackers
Dinner: Tuscan White Bean Stew with Tricolor Salad
Day 6
Breakfast: Hot Brown Rice, Nuts, and Flax
Snack: 1 Piece of Fruit Plus Anytime Snack Mix
Lunch: Caribbean Black-Eyed Peas (Cold Salad)
Snack: Avocado with Lemon
Dinner: Apple-Soy Roasted Salmon and Herb-Roasted Butternut Squash with Shallots and Garlic, and Green Beans with Caramelized Red Onion
Day 7
Breakfast: Soy-Nut Pancakes with Strawberry-Banana Sauce
Snack: 1 Piece of Fruit Plus UltraMind Road Mix
Lunch: Asian Chicken Salad
Snack: Dark Chocolate
Dinner: Herbed Rack of Lamb with Roasted Garlic and Shallots, and Roasted Sweet Potatoes
Week 1: Recipes
Breakfast
Sweet Potato Hash with Eggs
- Serves: 4
- Serving size: ½ cup hash plus 1 egg
- Yield: 2 cups hash plus 4 eggs
- Prep time: 20 minutes
- Cook time: 25 minutes
A nice variation on corned beef hash, this combination of sweet potatoes and peppers is seasoned with a pinch of paprika. It makes a delicious weekend breakfast or vegetarian supper.
Ingredients:
- 2 medium (about 1 lb.) sweet potatoes, peeled and finely diced
- 1/4 c. plus 1 tsp. extra-virgin olive oil
- 3/4 c. finely diced red bell pepper (about 1 medium pepper)
- 3/4 c. finely diced green bell pepper (about 1 medium pepper)
- 1/2 c. finely diced red onion (about 1 small onion)
- 2 tsp. minced garlic
- 1 tsp. minced jalapeño pepper
- ½ tsp. sea salt
- 1 tsp. minced oregano
- ½ tsp. freshly ground black pepper
- pinch of paprika
- 4 large eggs
Preparation:
- Bring a large pot of salted water to a boil. Cook the sweet potatoes for about 3 minutes, until crisp-tender. Drain and set aside.
- Heat ½ cup of the extra-virgin olive oil in a large skillet over medium heat. Add the red and green pepper, onion, garlic, jalapeño pepper, and salt. Cook for about 10 minutes, stirring frequently, until the vegetables are soft. Increase the heat to medium-high and add the cooked sweet potatoes, oregano, black pepper, and paprika. Cook for about 10 minutes, stirring frequently, until the vegetables are soft and lightly brown.
- Meanwhile, heat the remaining 1 teaspoon extra-virgin olive oil in a large, preferably nonstick skillet over medium heat. One at a time, break the eggs into a small bowl, and then slide them into the skillet. Cook until the whites are set. Gently turn the eggs over and cook for about 1 minute for over easy or about 2 minutes for over well.
Nutritional Analysis
Per Serving: 294 Calories, 20 g Fat, 3.7 g Saturated Fat, 215 mg Cholesterol, 4 g Fiber, 8 g Protein, 21 g Carbohydrates, 332 mg Sodium
For more delicious breakfast recipes see the full meal plan in
The Diabesity Prescription or the recipes in
The UltraMetabolism Cookbook.
The UltraShake
This shake makes for a quick, delicious breakfast as well as a filling and enjoyable snack you can eat any day on the program, either for your morning meal or for a snack. The UltraShake provides essential protein for detoxification, omega-3 fatty acids from flax oil, fiber for healthy digestion, increased elimination from flaxseeds, and antioxidants and phytonutrients from the berries and fruit.
It will sustain you, even out your blood sugar, and help you control your appetite throughout the day.
Version 1
This version of the shake does require that you invest in rice or soy protein powder. I prefer detoxifying hypoallergenic rice protein. While it can be expensive, it replaces meals and facilitates your detoxifying and weight loss during the week.
Ingredients:
- 2 scoops rice or soy protein powder (the average is 2 scoops, but you should follow the directions for the serving sizes of the product you pick)
- 1 tbsp. organic combination flax and borage oil
- 2 tbsp. ground flaxseeds
- Ice (made from filtered water), if desired
- 6–8 oz. filtered water, to desired consistency (some like thicker drinks, some thinner)
- ½ c. frozen or fresh noncitrus organic fruit such as cherries, blueberries, raspberries, strawberries, peaches, pears, or frozen bananas
- Optional: add 1 tbsp. nut butter (almond, macadamia, pecan) or ¼ c. nuts soaked overnight, such as almonds, walnuts, pecans, or any combination of these
Preparation:
- Combine all ingredients in a blender and blend until smooth.
Version 2: Fruit and Nut Smoothie
If you don’t want to use rice protein (which needs to be purchased) you can simply use silken tofu. This is a nice creamy, shake made from real food.
Ingredients:
- ¼ cup of silken drained tofu
- ½ cup of plain, unsweetened, gluten-free soy milk (such as Silk)
- 1 tbsp. of organic, combination flax and borage oil
- 2 tbsp. of ground flax seeds
- ½ cup of fresh or frozen, non-citrus organic fruit such as cherries, blueberries, raspberries, strawberries, peaches, pears, or frozen bananas
- Optional: add 1 tbsp. of nut butter (almond, macadamia, pecan) or ¼ cup of nuts soaked overnight such as almonds, walnuts, pecans, or any combination of these
- Ice (made from filtered water), if desired
- 2–4 ounces of filtered water to desired consistency, (some like thicker drinks, some thinner)
Version 3: Nut Smoothie
This shake is designed to be soy free. It requires no extra purchase of powder, and can be made from easily accessible ingredients.
Ingredients:
- ½ cup of plain, unsweetened, gluten-free almond or hazelnut milk
- -2 tbsp. of nut butter (almond, macadamia, pecan) or ¼ cup of nuts soaked overnight such as almonds, walnuts, pecans, or any combination of these
- 1 tbsp. organic, combination flax and borage oil
- 2 tbsp. ground flax seeds
- ½ cup of fresh or frozen, non-citrus organic fruit such as cherries, blueberries, raspberries, strawberries, peaches, pears, or frozen bananas
- Ice (made from filtered water), if desired
- 2–4 ounces of filtered water to desired consistency, (some like thicker drinks, some thinner)
For Better Tasting Shakes: Adding frozen cherries, ½ a frozen banana, and nut butters provides the best tasting shakes.
Note: Use the flax seeds in up to two shakes a day, no more.
For more delicious breakfast recipes see the full meal plan in The Diabesity Prescription or the recipes in The UltraMetabolism Cookbook.
Lunch
Asian Bean Salad with Tahini Dressing
- Serves: 2
- Prep time: 15 minutes
- Cook time: none
Tahini is a Middle Eastern sauce that has a delicious tang. Added to a salad like this, it results in a light, refreshing dish full of flavor.
Tahini Dressing
Ingredients:
- ¼c.tahini
- 2 tbsp. extra-virgin olive oil
- 1 tbsp. minced garlic
- 2 tbsp. freshly squeezed lemon juice
- pinch sea salt
- dash freshly cracked black pepper
Asian Bean Salad
Ingredients:
- 4 c. fresh baby spinach
- ¼ c. chopped scallions
- ½ c. snow peas, strings removed
- 1 c. bean sprouts, rinsed and drained
- 1 c. canned adzuki beans, drained
Preparation:
- In a small bowl, whisk together the tahini, olive oil, garlic, lemon juice, salt, and pepper. Place the spinach, scallions, snow peas, bean sprouts, and beans in a large salad bowl. Pour the tahini dressing over the vegetable mixture and toss together to coat. Serve.
Nutritional Analysis
Per Serving: Calories 426, Fat 28 g, Sat. 4. 2 g, Cholesterol 0 mg, Fiber 12 g, Protein 13 g, Carbohydrates 35 g, Sodium 160 mg
For more delicious breakfast recipes see the full meal plan in The Diabesity Prescription or the recipes in The UltraMetabolism Cookbook.
White Beans on a Bed of Greens
- Serves: 2
- Prep Time: 10 minutes
- Cook Time: None
The humble garlic bulb is nature’s pungent source of allicin, a phytochemical that is a powerful detoxifying and antimicrobial agent. Eat plenty of garlic to boost your levels of this crucial chemical as well as the sulfur needed to produce glutathione—the body’s most powerful detoxifying molecule.
Ingredients:
- 2 c. canned white beans
- 3 tbsp. lemon juice, freshly squeezed
- ½ c. flat-leaf parsley, chopped
- 1 clove garlic, pressed
- 2 tbsp. extra-virgin olive oil
- pinch sea salt
- dash freshly ground black pepper
- 6 c. fresh baby mixed greens
Preparation:
- Drain the canned beans. In a medium bowl, mix beans with all remaining ingredients except greens. Divide the greens between two plates and serve the white bean mixture on the bed of greens.
Nutritional Analysis
Per Serving: Calories 228, Carbohydrates 32 g, Fiber 7g, Protein 11g, Fat 7g, Cholesterol 0 mg, Sodium 56 mg, Calcium 130 mg
For more delicious breakfast recipes see the full meal plan in The Diabesity Prescription or the recipes in The UltraMetabolism Cookbook.
Dinner
Grilled Shrimp Brochettes and Quinoa Timbales with Roasted Peppers and Herbs
- Serves: 4–6
- Prep time: 30 minutes
- Cook time: 50 minutes
In this easy and delicious dish, the herb and lemon flavors pair well with the fresh shrimp, while the red pepper flakes add a slight kick of heat. Baked in small ramekins, the timbales make a unique and tasty side dish
Shrimp Brochettes
Ingredients:
- ¼ c. extra-virgin olive oil
- 2 tsp. minced oregano
- 2 tsp. minced parsley
- 1 tsp. minced garlic
- 1 tsp. lemon zest
- ½ tsp. crushed red pepper flakes
- ½ tsp. sea salt
- ½ tsp. freshly ground black pepper
- 1 lb. large (21–25 count) shrimp, peeled and deveined
- Lemon wedges for garnish
Preparation:
- Mix together the extra-virgin olive oil, oregano, parsley, garlic, lemon zest, crushed red pepper flakes, salt, and pepper. Toss the shrimp in the olive oil and herbs.
- Cover and refrigerate for 1 hour.
- Thread the shrimp on 4 skewers, placing 5 to 6 shrimp on each skewer.
- Preheat an outdoor grill or an indoor grill pan over medium-high heat. If using a grill pan, brush with 1 teaspoon of extra-virgin olive oil before heating. Grill the shrimp for 2 minutes on each side.
- Serve with the lemon wedges.
Quinoa Timbales
Ingredients:
- 1 c. quinoa (about 6 oz.)
- 2 c. water
- ½ tsp. sea salt
- ¼ c. pine nuts
- 2 tbsp. plus 2 tsp. extra-virgin olive oil
- ½ c. minced onion
- 1 tsp. minced garlic (about 1 medium clove)
- 1 large egg, lightly beaten
- ½ c. diced roasted red pepper
- ¼ c. chopped basil
- 2 tbsp. minced flat-leaf parsley
- 1 tsp. minced oregano
- ½ tsp. freshly ground black pepper
- 6 tsp. brown rice bread crumbs
Preparation:
- Thoroughly rinse the quinoa in a fine-mesh strainer under cold running water until the water runs clear.
- Bring the water to a boil in a 2-quart saucepan over high heat. Add the quinoa.
- Stir, reduce the heat to medium-low, cover, and simmer for about 12 minutes, until the water is absorbed. When the quinoa is done, remove it from the pan and place it in a medium bowl. Fluff with a fork to remove any lumps.
- Meanwhile, toast the pine nuts in a small skillet and over medium-low heat for about 5 minutes, until they turn light golden brown. Stir frequently and watch closely to prevent burning. When toasted, remove the pine nuts to a plate to cool.
- Heat 2 tablespoons of the extra-virgin olive oil in a medium skillet. Add the onion and ¼ teaspoon of salt and cook for about 3 minutes. Add the garlic and cook for about 3 minutes, until the onion and garlic are soft and translucent. Stir the cooked onion and garlic into the quinoa. Mix in the egg, red pepper, basil, parsley, oregano, the remaining ¼ teaspoon salt, and the black pepper.
- Brush six 4-ounce ramekins with the remaining 2 teaspoons of extra-virgin olive oil. Sprinkle each ramekin with 1 teaspoon of the brown rice bread crumbs and rotate to coat the bottom and sides with the bread crumbs. Shake out any excess.
- Fill each ramekin with ½ cup of the quinoa mixture. Place the ramekins on a baking sheet and bake for about 25 minutes, until firm to the touch and beginning to brown around the edges. Remove from the oven and let the timbales cool for 5 minutes. Place a small plate over the top of each ramekin, and invert the ramekins to remove the timbale. Carefully turn the timbales baked side up, and place them on a serving platter.
Nutritional Analysis—Shrimp:
Per Serving: Calories 248, Fat 16 g, Sat. 2.3 g, Cholesterol 172 mg, Fiber 0 g, Protein 23 g, Carbohydrates 1 g, Sodium 409 mg
Nutritional Analysis—Timbales:
Per Serving: Calories 266, Fat 15 g, Sat. 3.0 g, Cholesterol 40 mg, Fiber 2 g, Protein 8 g, Carbohydrates 24 g, Sodium 284 mg
For more delicious breakfast recipes see the full meal plan in The Diabesity Prescription or the recipes in The UltraMetabolism Cookbook.
Wild Salmon with Rosemary Sweet Potatoes and Lemon Asparagus
- Serves: 2
- Prep time: 20 minutes
- Cook time: 25 minutes
“Rosemary for remembrance,” an age-old adage, holds true today, as this aromatic herb in the mint family offers antioxidant and anti-inflammatory benefits important for memory.
Ingredients:
- 2 small sweet potatoes, sliced
- 1 small yellow onion, sliced
- 2 tbsp. extra-virgin olive oil
- pinch sea salt
- 1 clove garlic, pressed
- 2 tsp. dry mustard
- 1 tbsp. lemon juice, freshly squeezed
- 1 tbsp. fresh rosemary, chopped
- ½ pound fresh asparagus
- zest of 1 lemon
- 8 oz. wild salmon cut into two 4-ounce portions
Preparation:
- Preheat oven to 425 degrees F.
- Cut a piece of parchment paper to fit on a cookie sheet, and then lay it on the sheet. Wash the unpeeled sweet potatoes and onions and slice ¼" thick. Put sweet potatoes and onions on the parchment paper in a single layer. Drizzle with olive oil and salt. Bake for 15 minutes.
- Meanwhile, mix garlic, dry mustard, lemon juice, and rosemary to make a paste, and set aside.
- Remove sweet potatoes and onions from oven (keep on the cookie sheet). Place the asparagus on the paper next to the sweet potatoes and onions. Sprinkle the lemon zest and on the asparagus. Lay salmon on top of the asparagus and onions. Spread mustard paste on top of salmon.
- Return sheet to oven and roast for 12 minutes. Salmon is done when flesh flakes with gentle pressure.
Nutritional Analysis
Per Serving: Calories 548; Carbohydrates 46 g, Fiber 10 g, Protein 40 g, Fat 25 g, Cholesterol 94 mg, Sodium 230 mg, Calcium 150 mg
For more delicious breakfast recipes see the full meal plan in The Diabesity Prescription or the recipes in The UltraMetabolism Cookbook.