Free 2-Week Low-Carb Meal Plan with Printable Grocery List - Week 1

Welcome to week 1 of our free 2-week meal plan. This meal plan is a component of our Diabetes Wellness Plan, which is a comprehensive guide to naturally managing blood sugar, improving overall health, and potentially reversing prediabetes and type 2 diabetes for some individuals. To simplify your experience, we have also provided a printable grocery list.

Enjoy two weeks of delicious low-carb breakfast, lunch, and dinner recipes that keep you satisfied, energized, and help lower blood sugar levels. No need to count carbs!

To minimize your time spent in the kitchen, this meal plan involves cooking only once or twice per day, with most recipes designed to take approximately 30 minutes or less of cooking time. You’ll reheat the leftovers from the previous night’s dinner for lunch, saving valuable time.

This meal plan is portioned for one adult. Many of the recipes included have been adjusted from our entire collection of recipes to make two servings so that you don’t end up with leftovers in your refrigerator at the end of the week. If more than one person is following this meal plan with you, you will need to adjust the serving size of each recipe (and grocery lists).

2-Week Meal Plan - Week 1

Printable Grocery List

Important Details


Eating a low-carb, high-fat diet helps reduce hunger. Any of the meals in this 2-week meal plan can be swapped with our other recipes. You may find you are full before finishing your meal, so don’t be afraid to stop eating once you’re satisfied.


Remember to stay hydrated! Women should aim for at least 72 ounces of water per day, while men should aim for at least 104 ounces per day. As your body transitions from a high-carb to a low-carb diet, it may release excess water, so ensure you drink enough water to stay hydrated.


It’s best to avoid snacking between meals. Not snacking reduces insulin spikes and helps lower and stabilize blood sugar levels. If you feel hungry, try drinking more water and increasing your portion size at mealtime, or consider doing something to distract your hunger. If you can’t make it to your next meal without a snack, here are a few snack options that will have a minimal effect on blood sugar and may help you stay on track:

  • String cheese + 1/4 cup almonds
  • Beef jerky or sticks (no sugar added)
  • Hard-boiled eggs
  • Dill pickle spears
  • Veggies + dip (no sugar added) – celery sticks, cherry tomatoes, bell pepper strips, broccoli


Enjoy quick weekday breakfast meals with recipes that can be cooked once and re-heated each morning. If you have more time to spend in the kitchen in the morning or prefer more variety, check out these other delicious breakfast options:

Congratulations on successfully completing week 1 of our 2-week meal plan! Your dedication and commitment are paying off, and we hope you’re already experiencing positive changes in your blood sugar levels, energy levels, and overall well-being. You’re doing an amazing job!

Now, let’s keep the momentum going as we head into week 2. We’ve prepared another set of delicious recipes and a convenient grocery list to support your journey.

Remember, every step you take toward healthier eating habits is a step closer to taking control of your health. Stay motivated and stay focused on your goals. We believe in you, and we’re here to support you every step of the way.

Keep up the great work!

Go back to the Diabetes Wellness Plan