Our meal plans use a natural whole foods, low carb approach to get you the results you deserve!
We care about your health so our meal plans are based on a proven type 2 diabetes diet and nutrition strategy to help create the healthiest, happiest you possible.
Research shows that lowering carbohydrate intake produces the absolute best results for you
Research also shows that low fat diets do not work as well as lower carb diets
Research show people find it easier to follow a lower carb diet
Research shows you do not have to restrict calories when eating a lower carb diet
Read more of the research over here
The benefits of our lower carbohydrate approach include:
- Decreasing blood glucose
- Lowering A1C
- Decreasing cholesterol
- Increasing HDL
- Increasing weight loss
These are all great goals for you as a type 2 diabetic, and our meal plans help make it easy for you to follow.
It's easier than you think, and the meals are tasty, and delicious!
The one major thing that influences your blood sugar and A1C results is carbohydrates, so we have meal plans that can help take the stress out of the whole carb ordeal, so you enjoy the food you eat, have fun and relax 🙂
Diabetes Low Carb Diet Guidelines
Our members get access to our detailed food lists and cheat sheets but for now, here is the basic rundown of your diet plan.
1. Eat Plenty of Vegetables
Don't worry, we'll make them so tasty you'll LOVE eating them!
Vegetables, particularly the type that grow above the ground such as cauliflower, broccoli, asparagus, cucumber, cabbage, brussel sprouts, artichoke, and so forth.
Vegetables are a central part of our low carb diet plan because research shows that we need plentiful amounts of fiber, vitamins, minerals, phytochemicals, polyphenols, and compounds to help improve our health.
2. Don't Fear Fat
You might think that 40-50% fat in your diet sounds like a lot and be wondering…'won't all that fat make me fat?'!
Fat is nothing to be feared, in fact it's a big fat myth 🙂
Fat does not spike blood sugar, fat helps you burn fat, fat helps lower cholesterol. In fact, it does the exact opposite of what we've been led to believe.
Our plans include all types of fat but keep saturated fat lower and predominantly include monounsaturated fats, which have been shown to help improve insulin sensitivity and glucose transport into cells, and provide benefits for vascular health.
3. Eat Protein
Protein helps keep us full and satisfied for longer.
You can eat all types of meats, chicken, fish, and seafood.
And you can select from a large range of dairy products like cheese, feta, and ricotta, along with eggs.
This gives you loads of protein options to help make your meals super tasty.
Sugar – cakes, candy, muffins, packaged and processed foods, and most fruits. Don't worry, we've got plenty of easy delicious dessert options for you 🙂
Avoid starchy foods – bread, pasta, rice, and potatoes.
Relax…we've got easy low carb bread you can make in a flash – seriously, we've got a 3-minute microwave bun recipe you'll love!
And we've got loads of alternatives for all types of foods that you will thoroughly enjoy, and no, you won't be spending all day in the kitchen 🙂
How Does This Stack Up?
Based on a 1600 calorie/ day menu.
20% Carbs: 80 g/ d
25% Protein: 100 g/d
40-50% Fat: 71-89 g/d
There is a bit more to your daily diet plan than that, but that's the basic run down.
The most important thing is that this way of eating gets you the results you need!
- Lower blood sugar and A1C
- Weight loss and improved cholesterol
- Better health
You can read more of the research over here.
The most important thing is that we make it a stress free eating plan by organizing meal plans for you 🙂
Discuss Your New Diet Plan With Your Doctor & Health Care Team
Before making any dietary changes, it's always best to talk to your doctor and health care team, especially if you are insulin dependent or take medications.
If you are lowering carbohydrate, you will have to adjust insulin and medications, so it's best to get some assistance with this before starting any new plan.
Super Satisfying Tasty Meals!
Take a look at some of the delicious things you'll be eating when you become one of our meal plans members.
Chicken Carbonara pasta-ish Dish – 15 minute meal
Low Carb Burger with our zero carb 3 Minute Microwave Bun – 15 minute meal
Spicy Beef Fajitas – 20 minute meal
Cheesy Tuna Cauliflower Bake – 20 minute meal. Or cheats version – 7 minutes
Beef Goulash – 15 minute meal
There's plenty more just like this on your weekly menu!
Take The Stress Out Of Healthy Eating!
We aim to make your time in the kitchen fun and enjoyable so most of our meals can be made in 20 minutes or less. or they are based on our ‘set and forget method'.
What does that mean?
It means it takes you 5 minutes of preparation, you put all your ingredients into a pot, pan, crockpot, or onto a tray. Then you set a timer and forget it until it's ready to be served.
Don't know how to cook?
No worries, we've got loads of cooking tutorials and food masterclasses to help. But just so you know, our meals are super simple so you don't need to be a chef to make them 🙂
Our Type 2 Diabetes Diet Food List
Grab a free copy of our food list and you can get started in the kitchen yourself right away! Of course, our meal plans brings this food list to life with delicious menus 🙂
You will see from this list that there are PLENTY of foods you will be loving to eat and enjoy.
Beef, veal, flank steak, ground beef mince, sirloin steak, chuck steak, lamb, etc.
Lean cuts of pork; pork chops or loin.
Chicken, turkey, duck, quail, goose.
Tuna, salmon, cod, trout, bass, flatfish, whitehead, mackerel, herring, eel, haddock, red snapper, trout, drum, walleye, sardines and so forth.
Crab, lobster, prawns, shrimp, oysters, mussels, clams, scallops, abalone, crayfish.
Venison, wild boar, kangaroo, deer, pheasant, moose, wild turkey, alligator, emu, ostrich, elk, bison, turtle. Many people don’t eat these types of meats but you can eat them if you like them. We don't include these in our meal plans.
Beef, pork, lamb, chicken livers. Beef, pork, lamb, chicken tongues, hearts, brains. Beef, pork, lamb, chicken marrow, kidneys. Many people don’t eat these types of meats either but you can eat them if you like them, and they are very good sources of vitamins and minerals. Again, because many people don't like these we don't include them in our meal plans.
Chicken, duck, goose, quail.
Cottage cheese, cheddar, feta, ricotta, cream cheese, cream, a little yogurt and milk.
Vegetables are ALWAYS at the top of the list and you should be eating at least 5-10 serves a day.
One serve of veggies is equal to half a cup of something like broccoli or cauliflower, and 1 cup of leafy veggies like kale or lettuce. So 2.5 cups of veggies is your daily minimum. With diabetes, veggies need to be your predominant choice of carbohydrate. The great thing about that is they provide great nutritional value as they contain loads of fiber, vitamins, minerals, and other compounds like polyphenols that are beneficial to improving health.
Vegetables to choose from in abundance
Artichoke, asparagus, celery, tomatoes, bell peppers, carrots, onions, leeks, kohlrabi, green onions, eggplant, cauliflower, broccoli, cucumber, cabbage, brussel sprouts, artichoke, okra, zucchini, yellow summer squash, swiss chard, radish, sugar snap peas (snow peas), mushrooms, green beans, and so forth.
Green Leafy Vegetables
Lettuce, seaweeds, alfalfa, bean sprouts, spinach, collard greens, kale, beet greens, mustard greens, dandelion, fennel, swiss chard, watercress, turnip greens, rocket, endive, bok choy, chicory, radicchio, chinese cabbage, silverbeet.
Try and get some green leafy veggies into your daily routine.
Vegetables to eat sometimes or in smaller amounts
Pumpkin, turnip, beets.
Vegetables to avoid
Potato, sweet potato, yams, plantain, parsnip.
Beans & Legumes
Black beans, broadbeans, great northern beans, lentils, mung beans, navy beans, pinto beans. Only eat small amounts of around 1/4 cup, which is about 30-40 g serve of beans and 20 g serve of lentils. These are great for inclusions in salads and stir frys.
Beans and legumes are also great for sprouting and can be eaten in much larger portions as it reduces the carbohydrate content dramatically.
- 1/4 cup cooked mung beans = 9.6 g total carbs, 6.1 g net carbs
- 1/4 cup sprouted mung beans = 1.5 g total carbs, 1 g net carbs
As a member, you'll have access to our full food lists and cheat sheets to make things easier.
Fresh & Dried Herbs
Parsley, thyme, lavender, mint, basil, rosemary, chives, tarragon, oregano, sage, dill, bay leaves, coriander/cilantro, and so forth.
Spices and natural flavour enhancers
Ginger, garlic, cumin, turmeric, cinnamon, nutmeg, paprika, vanilla, cloves, chillies, stevia, garam masala, cajun, five spice, and so forth. Always check the labels when buying spice blends as some of them contain sugar and additives.
Pasta, rice, and noodles
Konjac noodles or rice, kelp noodles, or use things like sliced or shredded zucchini to make noodles.
Make cauliflower rice instead of rice. These are all low carb/ no carb options. We've got lots of options in our meal plans!
Almond flour or almond meal, coconut flour, chickpea flour, and corn flour (in small amounts to thicken sauces).
Berries such as fresh raspberries, strawberries, blueberries, and cranberries are your best choices, eaten 1/2 cup per serve. Followed by stones fruits such as peaches and plums (1 small fruit per serve), grapefruit and cherries. We stick to using berries in our meal plans. Lemons and limes are fine too.
Our delicious desserts use berries, stevia, vanilla, cocoa, carob, cinnamon, and coconut to naturally sweeten things 🙂
Monounsaturated fats and in particular extra virgin olive oil has some amazing anti-inflammatory and beneficial health properties and has been shown to help lower cholesterol and have beneficial effects on blood glucose and A1C levels.
Foods to increase monounsaturated fat intake include:
- Oils such as – virgin olive, hazelnut, avocado, sesame, macadamia, and almond oils.
- Green, black, or kalamata olives
- Nuts & seeds – macadamia nuts, hazelnuts, pecans, pumpkin seeds, sunflower seeds or butter, almonds or almond butter.
- Cocoa butter
- Tahini – sesame paste
- Fish – herring fish, cod liver oil, sardines, and cod fish
You also want to increase your intake of omega 3 fats.
- Canned or fresh salmon
- Canned sardines or herring
- Canned or fresh tuna
- Chia seeds
Other fats to enjoy in your plan:
- Full fat dairy products
- Coconut oil
Our meal plans take all these wonderful foods and put them into weekly meal plans you will thoroughly enjoy!
We Designed Our Meal Plans To Help You
TAKE CONTROL OF YOUR HEALTH
We want you to be healthy and happy, so our meal plans are designed to help you lower blood sugar and a1c and lose weight and improve other symptoms.
TAKE THE STRESS OUT OF EATING
We know how hard it is to constantly have to think about what you have to eat. Our meal plans take all the thinking stuff out of it and we do the hard work for you.
You deserve to feel great every day so we empower you with all the tools and resources you need to do that.
CUT THROUGH THE CRAP & CONFUSION
There's lots of confusing diabetes diet information out there, so we've taken info from the very best research to design meal plans that work. As a member you'll also find lots of great nutrition info, so you know exactly what's best for your health.
GAIN CONFIDENCE IN YOUR SKILLS
We make things super simple and help you gain all the skills you need with our short ‘How to' cooking turorials.
RELAX & HAVE FUN
We provide more than just meal plans, we show you how to make it fun and easy in the kitchen 🙂