Full plan
Your eating plan
Hi Diego, here is your plan in plain language.
What to eat
Eat more of these
vegetables, leafy greens, fruit, whole grains, beans and lentils, nuts and seeds, broccoli and cabbage family, berries, olive oil
Have less of these
salty and packaged foods, ultra-processed foods, processed meat (deli, bacon, sausage), sugary drinks, added sugar, white bread and refined grains, fried foods, red meat
A day of meals
Your shopping list
For the day of meals above.
- Blueberries100 g
- Cauliflower200 g
- Chia seeds20 g
- Chickpeas160 g
- Cooked brown rice200 g
- Cooked quinoa180 g
- Cucumber100 g
- Garlic10 g
- Olive oil28 g
- Red bell pepper180 g
- Rolled oats80 g
- Romaine60 g
- Tomato120 g
- Walnuts30 g
This week's goals
Check these off as you go.
Good to know
- Long-term metformin can lower vitamin B12. Periodic B12 testing is advised; include B12 sources or discuss supplementation with your clinician.
- 2,300 mg/day is the upper limit; the AHA's optimal goal is no more than 1,500 mg/day for most adults - aim lower if tolerated.
This is educational and personalized to what you shared. Talk with your clinician before big changes, and keep taking your medicines as prescribed.