I'm a 36 year old male, 5'10" 175-180lbs. I'm fit. I can run a 10k at a sub 8min mile. I can bench 325 lbs. I work out 6 days a week for 60-90 minutes. I eat fairly well. I usually make myself 3 scrambled eggs or have a bowl of imitation Special K for breakfast if I'm in a rush. I've typically made my lunches consisting of about a half a cup of brown rice or quinoia (can't do quinoia anymore since I had an elergic reaction) a full chicken breast, and about a cup of a random vegetable. If I didn't have time to make lunch I usually have Subway. My dinner varies but I eat a lot of Blue Apron when I'm at my girlfriend's house or I'll make myself a steak or some other meat with a side of fruit or veggies. I occasionally partake in devouring an entire large pizza myself or some other indulgent meal but this is rare like once every two weeks. I drink usually a beer a night, typically a pint of a nice IPA. I feel good and like I make reasonable effort to eat well and exercise. Well I had a physical in March and my blood sugar level came back a little high. I've retested twice now and no changes, it's still slightly high (108-112 range after fasting). My doctor tells me I'm at a low risk now of getting diabetes if I'm not careful. He wants me to see a dietician but I think it's ridiculous. I'm all about being healthier but I think it's something I can do myself. What I'm looking for are some recommendations for high calorie/ high protein meals I can eat while cutting out grains and sugar as much as possible. Any suggestions are appreciated. My goals for now are to cut out the cereal and drink less.