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low caeb/low cal meals?

Looking for some low cal / low dishes that taste good. I'm a type 2 diabetic + need to lose 30 lbs.
Help!

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    1. One thing, you will be amazed that spaghetti sauce (any kind that comes in a jar) is amazingly successful with squash---try it with zucchini, sliced and sauteed in a little olive oil, or spaghetti squash (cut it in half, place face down on foil on a pan, bake until tender, then pull the "spaghetti" out with a fork and mess it around in tomato sauce). You use it as a substitute for pasta.

      3 Replies
      1. re: Querencia

        Sorry to be a bummer Querencia, but jarred sauces have way more sugar and salt than they really should. They are getting much better and you can find lower salt ones, but the sugar levels are still high-ish.

        Buckskin2: I'd say try the recipe above as it sounds awesome, but make your own tomato sauce. It takes a couple hours to cook down but is awesome and you'll know exactly whats in it.

        Simple one would be couple tbsp OVOO, sautee chopped garlic and 1 chopped onion a minute, add couple sprigs fresh thyme, a tsp dried oregano, stir a minute. Add 2 cans diced tomatoes, bring to a boil, turn down to med low and let reduce for 90 mins or so (stirring every 15 mins or so) till the thin water disappears and it's a nice saucy consistency. salt and pepper to taste.

          1. re: melly

            well, the OP wasn't asking for Paleo dishes. (and i don't know which Paleo guru you follow, but Mark Sisson & Loren Cordain both say that tomatoes and tomato-based products in jars or BPA-free cans are fine as long as the ingredients are clean/Paleo-friendly.)

        1. Jerry, my best advice to you is to read your food labels. Spaghetti sauce, like Querencia suggests, is often loaded with sugar. You'd be surprised at how much serving sizes vary and how many carbs and calories are in the food we eat and we don't even realize how it's much worse than what we imagined. Another suggestion, use a salad plate as your dinner plate to help control your portion size. Focus on lean proteins like chicken, turkey, ham some pork balanced w/ veggies (veggies are free, don't even count them, unless you're taking insulin or a diabetes drug), fruits and a little bit of whole grains (quinoa is a beautiful thang, bulgur, farro, etc).

          Not to sound too preachy, but I am a Type 1 and I am rooting for ya, brother! You can do it! :)

          1. I think you might give us ideas for the sorts of foods you want to sub for. Lunch at work? Eating out? Stews or mixed dishes?

            Some general things: baked and poached fish with a simple sauce of butter and hot sauce; grilled veggies, and you'd be amazed how many sorts of veggies you can grill; brothy soups with beans and greens; only whole grains, and only in moderation; open faced sandwiches, such as a tuna melt made with reduced fat cheese; sub sweet potato for white and eat in moderation; use all natural lunchmeat rolled with reduced fat cheese instead of a sandwich for lunch.

            With more info from you about what you'd like to eat, I think we could give you better ideas.

            I wish you luck in this journey. I started on my similar journey 2 years ago, and I've avoided diabetes so far.

            3 Replies
            1. re: sueatmo

              After a recent heart attack scare, my cardiologist put me on the Paleo Plan. I am also running from a Diabetes II diagnosis. I love pasta....and grains..and beans..so didn't think I could do it. After 2 weeks...I feel so great that it is what keeps me motivated to continue. The added benefit? I am shedding pounds too!!

              Finding grass fed beef difficult to cook to tender though..and I like my meat med rare at best. Also using squash as my new pasta!

              1. re: melly

                glad to hear you're doing so well! isn't it amazing how easy it is to embrace Paleo simply because you *feel* so good?

                you'll get used to cooking grass-fed beef, it just takes practice. how do you usually prepare it?

                1. re: melly

                  Yeah Paleo is AWESOME! We've been doing it for about 2.5 years now. About the only grass fed meat that we do have is venison. Actually we eat quite a bit of home-made pulled pork, prepared low and slow in the crockpot. So it's actually quite lean and most of the fat rendereds right out. So it actually needs fat added back in - and I liberally infuse it with EVOO, fresh ground pepper and some kosher salt.

                  Like you we also love squash: spaghetti, acorn, kambucha, butternut ...

                  You may wish to look into a spiral slicer. I've got the world kitchen one and for only $35 it's a really cool tool for making veggie pasta.

              2. You won't typically need to restrict calories to lose on low carb, especially if you're insulin resistant.
                You can focus, instead, on protein, fats and colorful, high fiber veggies and by eating only til you're no longer hungry, not til you're full. Protein and fat make you feel fuller longer and the combination with low carb reduces appetite for your next meal. If that doesn't work for you, then consider reducing portion sizes. Good luck, and congratulations on how much better you're going to feel! Here's the best piece of info you're very going to get for learning to manage your diabetes with diet: http://www.phlaunt.com/diabetes/flyer...

                1 Reply
                1. re: mcf

                  AMEN..."you didn't get fat from over-eating, you are over-eating because you are getting fat"...

                  quote by Taubes I think