Diabetes Wellness Plan
Nutrition
Start my plan

Balanced, satisfying meals made simple

A pre-planned 2-week menu with ~30-minute recipes and printable grocery lists — so you can follow along without second‑guessing.

  • ~50–100g net carbs/day
  • Meals ≈ 30 minutes
  • Dinner becomes next‑day lunch
Start the 2-week plan
Delicious low-carb biscuits and gravy on a white plate next to a blue napkin, ready to eat.

A few key ideas to know first

Helpful points to make your first week easier.

dish-1

Smarter carbs

This plan keeps carbs low (~50–100 g net/day) and minimizes sugars/refined starches.

proteins

Protein matters

Steady protein at each meal helps you feel full and keeps glucose steadier.

water-drop

Hydration helps

Aim for ~72–104 oz/day. Start meals and mornings with water.

How to use this plan

number-1

Review the 2-week menu
Get familiar with dinners and next-day lunches.

number-2

Decide any changes
If you switch a dinner, adjust the next-day lunch.

number-3-1

Download the Week 1 grocery list
Use it as your master checklist.

number-1

Review the 2-week menu
Get familiar with dinners and next-day lunches.

number-2

Decide any changes
If you edit a dinner, adjust the next-day lunch.

number-3-1

Download the Week 1 grocery list
Use it as your master checklist.

Tips for success
  • Water first. One glass before each meal.
  • Walk 10–15 min after dinner. Helps post-meal glucose.
  • Keep drinks simple. Water, unsweetened tea, or coffee (no sugar).
  • Morning rush? Choose the fastest breakfast from the plan; don’t skip.
  • Bedtime buffer. Finish last meal ≥2 hours before sleep.
  • Kitchen ready. Keep cooking oil, salt, spices, foil, and containers on hand.

Snacking

Aim for no snacks between meals. Snacking keeps blood sugar elevated between meals and can slow results.

If you need one, keep it small and low‑carb:

  • 1 hard‑boiled egg
  • String cheese or ¼ cup cottage cheese
  • 1 oz nuts

Your 2‑week meal plan

Lunch is last night’s dinner (except Day 1). Toggle weeks below. Click a meal to view the quick recipe card.

Designed for 1 adult. Dinners are set to 2 servings (dinner + next‑day lunch). Cooking for 2 adults? Set servings to 2× before downloading the list, or double dinners.

  • Bigger appetite? Add ~25–50% more protein at dinner so lunch still has a full portion.
Week 1
Week 2

Week 1 Grocery List (PDF)
Week 2 Grocery List (PDF)

Changing servings for 2+ people? Use the plan’s Download/Print List to get the updated quantities. The PDFs match the 1‑adult version.