Seeing as how you are pre-diabetic you should check this out. (Non-BFL)

Part 1

www.bodybuilding.com/.../dorian6.htm

Part2

www.bodybuilding.com/.../dorian7.htm

fit ... I posted my meal plan for the week over on my blog. I have used it before to great success ... I believe that it fits BFL standards, is fairly healthy, and is about 1800 calories a day. I make all the food on a weekend, (takes me about 3 hours start to finish), package it up into individual containers and put them in the fridge for 6 days, and eat the same plan every day for 6 days. it may sound a little boring, but frankly - eating for FUN is what got me here in the first place ! Because it so much of the same stuff, I made sure to pick things that I really like, so you might want to modify this, But it's a start. Here's the link:

schlumpadinka.wordpress.com/.../body-for-life

Good luck !!

Kristin

During the work week my meals are pretty simple because of my commute mostly and it’s hard to sometimes take the time at my desk to stop and really eat something.  Here was my usual schedule and meals.  Keep in mind that I work out first thing in the morning.  In doing that, you want to eat 1 hour after cardio and within 30 minutes on weight days.

Meal 1 (breakfast) - 6 a.m. - Myoplex Lite RTD

Meal 2 (morning snack) - 9 a.m. - Cottage Cheese (Breakstone’s) little containers & Yogurt

Meal 3 (lunch) - 12 p.m. - Turkey with Lettuce, Tomato and Mustard on a Whole Wheat Wrap and Carrots

Meal 4 (afternoon snack) - 3 p.m. - Myoplex Lite RTD

Meal 5 (dinner) - 6 p.m. – Salmon, Brown Rice and Broccoli

Meal 6 (night snack) - 9 p.m. - Cottage Cheese (Breakstone’s) little containers (and then go right to bed)

It is recommended to not have more than 2 shakes a day.  Personally it worked to keep it at 1 or 2 as my digestive system preferred that. ;-)

Forget about what you heard/read about eating late.  Because of the workouts we do and the eating and drinking water…eating a protein before bed is not a problem as it helps with the fat burning while you sleep and you don’t wake up hungry.  I do it and it’s not a problem.