- The best oils for salads, cooking, etc.
- How to prepare super meals
- How to prepare quick meals that are healthy
- How to prepare snacks that are healthy
- How to prepare quick lunches
- How to prepare vegetables
- How to prepare vegetable soups
- How to prepare stir-frys
- What herbs/spices to use with what foods
- How to transform comfort foods into healthier foods
- How to transform your favorite meals and desserts into healthier meals
- How to reduce the fat and sugar in your meals but keep the meals tasty
Dieting is Hard! (But, It Doesn't Have to Be ...)
Mr. McCulley recognized very quickly that changing his diet was very difficult. But, he admits that it was easy for him because it was his mother, daughter and sister who made the meals during his recovery. They did all the grocery-shopping, meal planning, and meal preparation.
As a result, Mr. McCulley had no choice but to eat the foods that they prepared. Mr. McCulley admits during his lectures that the primary reason that he changed his eating habits was not because it was healthy and good for him -- it was because his mother made him eat lots of vegetables; and, he was afraid of disagreeing with his mother.
But, after his mother, daughter, and sister returned home, Mr. McCulley knew it was up to him to continue eating healthy. But, he admits that he struggled with the grocery-shopping, meal planning, and meal preparation. It was a lot easier to just stop by McDonald's or Kentucky Fried Chicken, or order a pizza from Pizza Hut.
Because Mr. McCulley wasn't much of a cook, he put together some quick charts and diagrams that helped him with his grocery-shopping, meal planning, and meal preparation. As a result, he was able to stick to the diet plan that his mother had started.
But, after a few months, Mr. McCulley found that he was missing some of his favorite foods, i.e. ice cream, apple pie, steak, fried chicken, french fries, pizza. He found it difficult to accept that he could never eat any of these foods every again for the rest of his life!
So, Mr. McCulley used his biochemistry background to analyze these desserts
and other foods to better understand how these foods harm our bodies. He
then figured out how to transform these foods into healthier versions
of his favorite foods!
Later on, while Mr. McCulley was writing his book, he
realized that it would be ridiculous to tell people to ignore their
favorite foods for the rest of their lives. He also felt it would be
ridiculous to tell people to ignore parties, picnics, weddings, and
other happy events because of the food challenges that these events
presented to diabetics. But, these are happy events that we should
enjoy! -- not events that we should ignore or be afraid of because of the food!
So, Mr. McCulley added some information in Chapter 14 and the Appendix to help people transition to eating a healthier diet but not feel deprived of their favorite foods! Consequently, it would make it easier to stick with the program.
Because of the positive feedback that Mr. McCulley received from his readers, he expanded on this information and developed the cookbook, food
tips, and other meal planning ebooks to give people hundreds of ideas
about how to eat healthy and still be able to enjoy some of their
favorite foods! He also discusses out to eat out and still maintain
proper blood glucose control! True genius, yes?
you're not following the complete program and The 10 Steps (Page 329), most diabetics experience lower blood glucose readings during the first 14-17 days of the program.
If you need help, we recommend the cookbook, food tips ebook, or juicing ebook. Next to the paperback book, they are our most popular books.
realize that life gets in the way, making it difficult to change our
lifestyle and the way we eat. But, there are very few problems that we
haven't heard of, so don't try to do it all alone -- so take advantage
of our experience , the information on this website, and our diabetes educational products.
McCulley designed his program on the assumption that his program is not
perfect and that people will make mistakes or become discouraged. His message is to just make a few changes each week, and learn how you can still enjoy your favorite foods while improving your diabetes and your overall health.
Below are some of the many meal planning ideas from the Death to Diabetes Cookbook
. When used in combination with the 90-Day Meal Planning Charts
, the specific menu of meals
(breakfast, lunch, snacks, and dinner) make it very easy to support your meal planning on a daily basis. In addition, the
90-Day meal planner is divided into 3 phases to help you reverse your diabetes at a faster and more effective rate.
And, remember: Don't give up -- don't every give up. The power is within you to live the life that you're meant to live.
Diabetes Meal Planning, Menu Plans & Meal Preparation to Reverse Diabetes
Diabetic Diet (Low-Carb) Meal Planning
low-carb diabetic diet can be an effective way to control your blood sugar, lose
weight and improve your cardiovascular health, as long as you choose
healthy, nourishing foods to make up your low carb meals.
plan a low carb diabetic diet meal, you should follow the Death to Diabetes Super Meal Model.
To easily use this model, think about which carbs you are
going to include first. Once you have determined which carbohydrates
you will be eating and how much, you can add protein and fat to make up
the main focus of your meal.
1. Calculate the specific amount
of carbohydrates you will consume during your meal. This will depend on
the specific diet plan you are following and your current phase on the
plan. In a plan allowing 80 g of carbohydrates per day --- a typical
number for the introduction phase of most low-carb diets --- this may be
divided up into 20 g each at breakfast, lunch, dinner and a snack. A
plan or phase allowing 100 g of carbohydrates per day may give you room
for 20 to 30 g per meal.
2. Choose your base carbohydrates from
healthy, low-carb vegetables first. Remember that when you look up the
carbohydrate content of vegetables, you should subtract the fiber
content from the total carbohydrate content, since fiber is not
digested. Vegetables with 1 g of carbohydrates or less per 1/2-cup
serving include lettuce, bok choy, celery, endive, spinach, cauliflower
and cucumber. Other good choices for low-carb vegetables include
radishes, peppers, cabbage, eggplant, asparagus, avocado, onion,
pumpkin, zucchini, turnips, broccoli and fennel.
3. Add fruits,
legumes, cheese, nuts, seeds and whole grains if your diet plan and
allowable daily carbohydrate intake allows for it. Some extremely
low-carb options include ricotta cheese, almonds, blueberries and
sunflower seeds. A diet plan that allows 20 g or more of carbohydrates
per meal may give you some room to add a slice of whole grain bread,
black beans, apples, peaches, sweet potatoes, carrots, oatmeal or a cup
of milk to your meal.
4. Choose a protein to be the focus of your
low-carb meal. This could be fish, beef, pork, lamb, chicken, turkey,
seafood or eggs. Your meal may contain more than one protein source,
such as an omelet made with eggs and salmon or a soup containing both
beef and lamb.
5. Add healthy fats to your meal. Choose
monounsaturated or polyunsaturated fats such as extra virgin olive,
coconut and walnut oils. Cook your meal using a small amount of oil or
drizzle oil over your food after cooking.
6. Cook your
chosen ingredients as simply or elaborately as you desire. You can use a
recipe provided by the Death to Diabetes cookbook or create your own.
Simple methods of preparing your low carb meal include lightly steaming, or gently sauteing
the ingredients together in a pan or wok on the stove top, creating a
salad with your ingredients or roasting everything in the oven.
Key Point about Meal Preparation: Do not boil your vegetables! Boiling kills the Vitamin C and other key nutrients that your body requires to fight your diabetes, strengthen your immune system, and heal your body.
Note: If you don't like to count calories, then, just follow the Death to Diabetes Super Meal Model.
Here is a variety of low-carb meal options that
will satisfy your taste and hunger, and, will still control your blood
Diabetes Meal Plan Low-Carb Breakfast Options
Eggs are a smart breakfast choice on low carbohydrate diets, because
they are carb-free and low in fat.
If you want a fat-free option, use
liquid egg whites, but whole
eggs are better because the yolk
contains key nutrients for diabetics, i.e. Omega-3s, Vitamin E,
If you're following the Super Meal Model, you can add 2 cups of raw or lightly-steamed spinach, especially since it's a low-carb vegetable.
omelet with goat cheese is a healthy breakfast option you can make at
home that only contains 6 g carbohydrates and 9 g of fat. This recipe
calls for liquid egg whites, eggs, fat-free milk, chopped scallions,
chopped fresh thyme leaves, chopped parsley, salt, ground black pepper,
asparagus, crumbled low-fat goat cheese and chives for garnish. You can
substitute the goat cheese for fat-free cheddar cheese if you wish to
further reduce the fat content.
Another alternative for breakfast is to make homemade sausage by
blending together raw, extra lean turkey with 1 tsp. of fennel seeds, a
dash of salt, black pepper and 1 tsp. of Italian seasoning. Cook on the stove-top or under the broiler and serve with a low-carb wheat wrap for a
breakfast with 11 g of carbohydrates and 1 g of sugar.
[Back to Top]
Yogurt with Berries:
A healthful low-carb breakfast can include
fruit, and berries are a solid choice because they are rich in vitamins
and antioxidants. Choose plain low-fat or non-fat yogurt and add your
own fresh or frozen berries to avoid the added sugar found in flavored
yogurts. Strawberries, raspberries
and cranberries all have around 2 g of carbs per quarter-cup serving.
A traditional English breakfast includes fried
eggs, bacon, sausage, grilled mushroom and tomato, baked beans and
fried bread, according to Project Britain. You can turn this into a
healthy, filling, low-carb feast by omitting the toast and replacing it
with extra tomato and mushroom. If you are concerned about fat, swap
bacon for turkey bacon and substitute a veggie sausage for meat
Baked Apple with Cottage Cheese:
Apples are low-calorie and may
help protect against heart disease and promote digestive health,
according to the University of Illinois, and a baked apple makes a
simple, nutritious hot breakfast. You should always eat apples with the
skin on to get the maximum amount of fiber, which will help you feel
full for longer, and to take advantage of most of the apple's vitamin C
content, which is just under the skin. Try topping your apple with
low-fat cottage cheese and a sprinkling of cinnamon to add calcium,
protein and vitamins A and D to your breakfast.
Diabetes Meal Planning Low-Carb Lunch Options
Salads can actually be filling low-carb lunch options if you load them
with protein. Use spinach in your salad to obtain iron and top it with
your choice of protein such as tuna, salmon, chicken or shrimp. Toss in
more fruits and vegetables for extra vitamins and minerals such as
asparagus, tomatoes, sprouts and avocado, which provides healthy fat.
Vegetables are sources of complex carbohydrates and fiber that won't
spike your blood glucose levels.
Buffalo chicken bites are another lunch
option you can make at home with cubed boneless, skinless chicken
breasts, hot-pepper sauce or barbecue sauce, trans fat-free margarine,
canola oil, salt, freshly ground black pepper and celery stalks on the
side. This tasty lunch supplies 16 g of protein and only 1 g of
Lean turkey wraps are a good low-carb lunch option because they are
low in fat and carbs as well as quick and tasty. Spread honey mustard or
your low-fat sauce of choice on a slice of turkey. Place a reduced-fat
slice of Swiss cheese on top and add spinach, which is packed with
vitamins A and K, and potassium.
Salads also make healthy low-fat,
low-carb lunch options, such as a tuna salad on spinach or grilled
chicken salad on watercress and kale. Feel free to load up on nonstarchy
vegetables when you make a salad because on many low-carb diets,
vegetables are your main source of carbohydrates. Add nutrient- and
antioxidant-rich vegetables such as broccoli, cauliflower, asparagus and
You could also make a
lunch of 4 oz. of steamed shrimp with ¼ cup of brown rice and ½ cup of
broccoli for 17 g of carbs with just 1 g of sugar. Vary your protein
choices if you tire of shrimp or chicken. Choose from seared pork
tenderloin, lean steak, turkey cutlets, white fish or salmon.
Diabetes Meal Plan Low-Carb Dinner Options
Fish is a healthy low-carb dinner option because it supplies your body
with protein and omega-3 fatty acids, which support brain and heart
The combination of broccoli and wild salmon is a very powerful super meal for diabetics. Another option is salmon
steaks or wild salmon on a bed of fresh baby spinach leaves with finely grated
lime peel, fresh lime juice, extra-virgin olive oil, finely chopped
fresh ginger, Chinese five-spice powder, and pressed garlic. This salmon dinner
contains just 5 g carbohydrate and supplies 24 g protein.
Lean meats, such as sirloin steak, turkey breast, ham, duck and
chicken are excellent low-fat, low-carb options for the main dish at
dinner. Fish is another healthy option and the fat in fish has essential
omega-3 and omega-6 fatty acids, which support heart health.
poivre is a tasty dinner option you can prepare at home, that only
contains 7g of fat, 8g of carbohydrates and provides 21 g of protein.
The ingredients for this warm, diet-friendly dinner include crushed
garlic, crushed peppercorns, beef tenderloin steak that is trimmed of
all visible fat, olive oil cooking spray, chopped onion, strips of bell
peppers, minced garlic, beef-flavored bouillon granules, ground paprika
and fat-free evaporated milk for a saucy finish when mixed with water,
bouillon granules, paprika and peppercorns.
Another option is to make tacos by wrapping broiled, extra lean
ground beef mixed with chili powder and chopped garlic in leaves of
romaine lettuce. Top with a few slices of avocado for 4 g of
carbohydrates and less than 1 g of sugar.
Another low-carb, low-sugar option is a thinly pounded chicken breast
wrapped around 1 oz. of soft goat cheese and chopped chives. Serve with
10 asparagus spears for 2.5 g of carbohydrates and only trace amounts
of sugar. If you need a quick option, simply broil any fish, poultry or
lean meat and have it with 1 to 2 cups of green beans, sautéed bok choy,
steamed cauliflower or mixed greens for 10 g or less of carbs and 5 g
or less of sugar.
Diabetes Meal Plan Low-Carb Snacks
Keep your blood sugar low throughout the day by minimizing carbohydrate
and sugar consumption. Snack on foods that are low in simple
carbohydrates such as vegetable sticks and hummus, cheese or nuts.
Stuffed baked tomatoes make a yummy after work snack and contain only 4 g
of carbohydrates. The recipe calls for plum tomatoes, shredded
part-skim mozzarella cheese, roughly chopped fresh basil leaves, minced
garlic, freshly grated Parmesan cheese, salt and freshly ground black
Diabetes Meal Plan Low-Carb Dessert Options
Believe it or not, you can indulge in desserts and still adhere to your
diet. Just refrain from commercial and restaurant desserts because they
are generally loaded with unhealthy fat, sugar and simple carbohydrates.
Make healthy desserts at home such as fruit smoothies made with mixed
berries, unsweetened almond milk, ice and sugar-free vanilla pudding or
nonfat plain yogurt.
If chocolate is your guilty pleasure, chocolate meringue cookie
kisses should satisfy your craving and only contain 1 g of fat and 2 g
of carbohydrates. The recipe calls for egg whites, cream of tartar,
sugar substitute, unsweetened cocoa powder, vanilla extract and light
Note: If you're a
business-person or a truck driver who spends a lot of time on the road,
you can still eat healthy and control your blood sugar. Here are some
Note: For hundreds of super
meals, snacks, appetizers, desserts, food tips, meal planning ideas, and
how to eat healthy while on the road, get the 3-in-1 Death to Diabetes Cookbook
- Apple with a Ziploc bag of walnuts and almonds
- Thermos filled with green juice, with trail mix of nuts and seeds
- Turkey, chicken or tuna sandwich with lettuce, tomato, baby spinach leaves
- Low-fat yogurt with a piece of fruit
- Nuts mixed in low-fat yogurt
- Salad (Romaine lettuce, spinach in a Tupperware bowl, ev olive oil/cider vinegar)
- Other Tips:
- Load up on fresh-cut vegetables and fruit. Bring along a small cooler with ice packs to keep your snacks fresh.
- Bring plenty of water to keep you hydrated.
- Individually wrapped portions of string cheese or vegetarian cheese alternatives can be kept in the cooler with the fruit and vegetables. They are a great source of calcium and protein.
- Bring baked whole grain crackers along on your trip. This is good for added fiber and nutrients.
- Pack sandwiches made with whole grain bread and peanut butter or lean meats. Keep these in the cooler, too.
or, get the Food Tips ebook
Diabetes Meal Planning When Traveling
Meal planning is a lot more difficult if you're a business person or
truck driver who spends a lot of time on the road, in airports, in truck
stops, in restaurants, in fast food places, etc. But, with some
planning upfront, you can still eat healthy and not succumb to the
overly-processed and calorie-excessive fast foods.
Carry the following foods with you in a Ziploc bag, Tupperware container, or thermos:
- Unsalted nuts or nut mixes (dry roasted almonds, raw cashews, walnuts). Store in a Ziploc bag.
- Sprouted grain bread and almond butter or organic peanut butter to make half of a sandwich for a snack.
- Prepare raw juices and smoothies -- store in an air-tight thermos.
- Whole fruit such as apples, pears, or blueberries.
Here are some healthy foods to carry if you have a cooler or a small refrigerator:
- Hummus and pre-cut vegetables like carrots, broccoli, celery, cauliflower, sugar snap peas, or cherry tomatoes
- Fresh fruit like berries or pre-cut melon or apples
made with 100% sprouted grain bread, lettuce, tomato, and lean meats
like low-sodium turkey breast or grilled chicken breast
- Whole wheat tortilla wraps – wrap a combo of lean meat and non-starchy vegetables and add some mustard or cheese
- Single servings of yogurt (without the fruit)
- Low-fat cheese sticks or string cheese
- Hard-boiled eggs
- Keep chicken or tuna salad chilled for snacking
- Use Tupperware for salads
food tends to be high in unhealthy fats and sodium and low in
nutrients. But sometimes, there is no choice but to stop. Here are some
tips to help you choose healthier menu items at a fast food place:
- Choose the
smaller, more simple sandwiches. No need to supersize your meal. Stick
to grilled chicken sandwiches or regular hamburgers instead of the
double bacon cheeseburger.
- Think about how your choices will
work with your meal plan. Buns and tortilla wraps will have at least 30
grams of carbohydrate. On sandwiches and wraps, ask for extra
non-starchy vegetables like tomatoes, onions, cucumbers, or lettuce.
you can, choose a lean meat like turkey, chicken breast, or fish that
has not been fried. Avoid deep fried meats and sides like chicken
fingers, chicken nuggets, crispy chicken sandwiches, onion rings, or
- Order healthier side items like fresh fruit, side salads, vegetables, or soups.
salads without fatty meats like bacon or fried chicken. Remember, a
little dressing goes a long way, and often dressing packets have more
than one serving in them.
- Look for vegetarian options. While
grilled chicken is better than fried chicken, any meat from a fast food
restaurant will usually add several hundred milligrams of sodium to your
- Use sauces sparingly. Ketchup, honey mustard, and other
sauces are fine to use, but don’t go overboard. If you use too much,
they could end up adding several hundred calories to your meal. Yellow
mustard is a better low-calorie option and a little bit goes a long way.
for restaurants that have “fresh menus” or menu items that are clearly
marked as healthier choices. For example, Taco Bell has their “Fresco”
- Look for restaurants that offer fresh ingredients and give you several vegetable options. Subway is a good example.
- Avoid ordering coffee, soda or specialty coffee drinks. Stick to water or unsweetened tea.
the mornings, stick to a small salad or green smoothie. Otherwise, try
egg-white sandwiches, yogurt parfaits, or whole fruit. Many fast food
chains offer these healthier options now. Half of a whole grain bagel
with low-fat cream cheese is also an option that you may be able to work
into your meal plan if the options above are not available.
Note: If you want more ideas for meal planning including what to do if you travel a lot, get the Death to Diabetes Cookbook
along with the 90-Day Meal Planning Charts
Besides providing lots of recipes, there are many ideas and suggestions
for what to do when traveling, as well as how to prepare quick and easy
Eating a Healthy Diet Is Not Expensive!
Despite what you've heard, it does not
cost more to eat healthy -- especially if you transition to a
plant-based nutritional program such as the Death to Diabetes Super Meal
Model. This kind of plant-based nutritional program avoids the high
costs associated with eating excess animal meat, which is one of the
most expensive items in the grocery store. In addition, if you avoid the
high costs associated with eating out, you can actually save money by
Also, you will save
even more money because you'll be able to avoid thousands of dollars of
medical expenses for prescription drugs, OTC drugs, doctor visits,
hospital stays, and surgeries. Most people discount this as savings
because most people don't expect that they're going to spend thousands
of dollars on medical expenses.
But, it's that kind of thinking that has
led some people to end up in bankruptcy or homeless -- because of
unplanned medical expenses. It's a little known secret that the Number 1
reason for bankruptcy in the United States is due to medical expenses!
Many people are just one major disease or one major surgery away from
bankruptcy or being homeless.
eating healthy reduces the amount of time you spend on sick days away
from work. Staying healthy and being reliable such that you don't miss a
lot of work may help you stay employed. Given today's economic climate,
this cannot be overlooked as an important benefit of eating healthy.
course, you will spend a few extra dollars during the first couple of
months because you need to stock your cupboards, refrigerator and
freezer with certain healthy foods that tend to be more expensive than
the less healthy versions, i.e. organic vegetables, extra virgin olive
oil, wild salmon, organic spices, extra virgin coconut oil, Omega-3
organic eggs, free-range chicken, organic brown rice, sprouted grain
bread. However, as explained on this web page and in the Death to
Diabetes Cookbook, there are many ways to save money when purchasing
For example, some of the ways
to save your money and reduce your grocery bill include the following:
buy in bulk, buy locally, shop online at various discount stores, buy
inexpensive super foods such as beans, prepare soups & stews.
Prepare meals that will “stretch” expensive food items, i.e. stews,
Additional ways to reduce your grocery bill include the following:
-- Stay on the perimeter of the store, away from the aisles that contain mostly processed foods.
-- Buy store brands if cheaper.
-- Find and compare unit prices listed on shelves to get the best price.
-- Purchase some items in bulk or as family packs which usually cost less.
-- Choose fresh fruits and vegetables in season; buy canned vegetables with less salt.
-- Buy frozen vegetables, avoid frozen dinners.
-- Avoid pre‐cut fruits and vegetables, individual cups of yogurt, and instant rice and hot cereal are convenient, but usually cost more than those that require a bit more prep time.
-- Buy healthy low-cost items, which are available all year. These items include:
-- Protein — beans (garbanzo, black, cannellini)
-- Vegetables — greens, carrots, potatoes
-- Fruit — apples, bananas, pears
-- Start a garden — in the yard or a pot on the deck — for fresh, inexpensive, flavorful additions to meals. Herbs,
cucumbers, peppers, or tomatoes are good options for beginners. Browse
through a local library or online for more information on starting a
Also, don't buy fast food and
junk food such as hamburgers, French fries, fried chicken, soda, pizza,
potato chips, cookies, candy, and store-bought baked goods.
are plenty of other ways to lower your grocery bill to less than the
average for a moderate plan and still eat well. You can grow vegetables
at home; invest in a community-supported agriculture plan, when you pay a
lump sum up front for a delivery of produce each week; or you can buy
large portions of meat at one time and freeze them. You can also use
coupons and pay attention to the sales fliers to get the cheapest price
on pantry items.
Tips for Eating Healthy Inexpensively
remain healthy or to fight a disease such as diabetes, you need to eat
lots of healthy foods: Carbs
for energy, vitamins, minerals and fiber; Proteins to build & maintain muscle; Fats to help to burn fat; and, Water
for hydration & recovery.
the rising food prices can make it challenging to eat healthy and remain within budget, especially since your paycheck
is probably not rising as fast. However, the following tips will
help you eat healthy and remain within budget.
1. Buy Whole Foods.
Unprocessed foods are cheaper and more nutritious than processed foods.
They also give you total control over the ingredients. Avoid anything
that comes from a box 90% of the time.
- Carbs. Vegetables (i.e. broccoli, spinach, cabbage, celery, lettuce), whole fruits (i.e. apples, bananas, berries, pears), beans, organic brown rice, oats, sweet potatoes ...
- Proteins. Chicken breast, turkey breast, miso, tempeh, canned tuna, canned wild salmon, bison, venison, organic beef, calves' liver, cottage cheese, plain yogurt, organic eggs, raw milk, almond milk, whey ...
- Fats. Ev olive oil, ev coconut oil, flax seeds, organic butter, mixed nuts, fish oil ...
2. Buy Cheap Proteins.
Eating lean protein with each meal helps with blood glucose stabilization and fat loss since protein has a higher thermogenic effect than other foods. Keep
the steaks & for special occasions. Buy organic eggs, wild salmon, tuna, chicken/turkey breast, tofu, miso, cottage cheese, calves liver, whey,
3. Buy Frozen Veggies & Fruits. Frozen veggies are just as fresh as fresh veggies, plus, they don't spoil. Unfreeze
berries and eat warm with cottage cheese. Put frozen
spinach in a colander the night before to prepare a meal the next day. Also try frozen beans & broccoli.
4. Buy Generic Food and Store brands. Raw foods like brown rice, whole wheat pasta, Omega-3 eggs, cottage cheese,
frozen fruits, and frozen veggies taste just like the brand name foods. But they'll save you money on packaging &
5. Buy Supplements. They're
cheap and make your life easier, however whole food is better. You can
use supplements, but make sure the bulk of your diet consists of whole,
- Multi-vitamins. Vitamin deficiency is common, but avoid synthetic vitamins such as One-A-Day, Centrum, etc.
- Fish Oil. Cheaper than fish. 1 tsp Carlson Fish Oil is 1600mg Omega-3.
- Wheat grass, Chlorella, Spirulina. Easy ways to get plant protein.
- Flaxseed. Versatile super food.
- Herbal tinctures. Easier for your body to absorb.
- Whey. Cheapest protein you'll find.
6. Buy in Bulk. Especially
when you have promos running. Foods like pasta, rice and oats are easy
to stockpile. If they're on sale, buy as much as you can afford &
store to last you until the next sale. More ideas.
- Side of (Organic) Beef or Bison. Not necessarily cheaper, but you have better quality meat.
- Supplements. You
often get free shipping and discounts when buying in bulk. Make a 4
month order for you, friends & family and split the costs.
- Frozen Fruits & Veggies. Saves money, saves times and nutrient dense. Buy mixed berries, spinach, broccoli, beans, Brussels sprouts, etc.
7. Buy In Season Fruits & Veggies. Food
grown in season tastes better and is cheaper. Root vegetables in the
Winter. Apples & squash in the Fall. Broccoli & berries in the
8. Buy Calorie Dense Foods. Vegetables, fruits, beans, lentils, legumes, organic whole grains, sweet potatoes, brown rice, whole wheat pasta & oats are filling, healthy and easy to stockpile.
9a. Buy Discounted Meat. Grocery stores often discount meats by up to 70% as they approach expiration date. Buy several pounds and store in your freezer.
9b. Eat Less Meat. This will dramatically reduce your grocery bill! And, you'll feel lighter!
10. Buy From Local Farmers or Farmer's markets. They
aren't always cheaper, but you get tastier & better quality food
and they often give you free stuff when you buy a lot. Find local
farmers in your area.
11. Buy Everything from 1 Place. Time
is money and fuel is expensive. Stop shopping for sales going to 10
different places. Find 1 or 2 places that get you cheap prices for most
foods you need and buy everything there.
12. Drink Filtered Water.
Get a $30 water filter from one of the online shopping networks such as
HSN or QVC -- these filters last 10 years and only take 30 seconds to install by
connecting to your kitchen faucet. Or, get a Brita filter to filter
your tap water. It's cheaper than bottled water, soda or orange juice.
One $8 filter cleans 40 gallons water and makes it taste a lot better.
13. Clip Coupons. Invest $2 in your Sunday paper or print the coupons from a grocery coupon guide.
14. Get The Customer Card. Many
grocery stores hold sales for customer card holders only. Some cards
save AND give you money, like gift certificates once you've spent a
fixed amount. Signing up takes 5 minutes and is free.
15. Check the Unit Price. Big packages are often cheaper than
small ones. Sometimes 2 small boxes are cheaper than 1 big one although
there's more packaging.
16. Eat Less Total Calories. This will save you money and improve your health.
17. Avoid Impulse Buying. "Failing to plan is planning to fail". The best way to avoid impulse buying is to prepare yourself before you go grocery-shopping by putting together a grocery list.
- Make a List and Stick to It.
Plan your meals ahead, including portion size. List all foods you need
for the next 7 to 14 days. Go to the grocery store, get what's on your list
and get out.
- Eat Before You Go Shopping. This prevents buying foods not on your list because you're hungry. Eat a solid meal before going grocery shopping.
- Shop Alone. Prevents impulse buying from wife/husband and/or kids. Leave them home. Take them to more fun places when you get back.
18. Stop Buying Food Outside. Preparing your own food gives you total control over the ingredients and is cheaper than buying food at work/school.
- Take Food with You. Food containers for work/school, protein shake, for the gym, bag of nuts when you go to the movies; use Ziploc bags, Tupperware ...
- Eat Before Leaving Home. Eat breakfast, eat before going grocery-shopping, eat before going out with friends/family ...
19. Prepare Your Own Food. Cook
all your meals for the day on waking up or before going to bed. It
takes 30-40mins, saves you stress about what you'll be eating the rest
of the day and you eat healthy while saving money.
- Stop Buying Processed Food. Buy fresh and frozen vegetables & fruits, buy whole oats instead of cereals, make home made protein bars, home made tomato sauce, home made pizza, ...
- Keep it Simple. Make double portions, take leftovers with you, use cans of tuna & mackerel, rice & pasta, frozen veggies, ...
- Learn to Cook from Scratch. Learn
to work with spices & herbs. Try the recipes on this website.
Invest in a cookbook like the 3-in-1 Death to Diabetes Cookbook -- it's
not just for diabetics.
20. Grow Your Own Food. Cheaper
than frozen, tastes better and you control what you put on them to keep
bugs off. Plant your own trees that grow berries, walnuts & apples.
Buy chickens for free eggs & meat. More ideas include:
The Flexibility of the Death to Diabetes Diet
- Square-Foot Gardening. Build a raised bed and divide it into sections of 1 square foot.
- Container Gardening. Grow vegetables in containers on your balcony or doorstep.
- Rent Garden Plots. If you don't have a yard, some cities rent garden plots. Just Google rent garden plots in your state.
will find that it's easy to stick with this diet. Why? Because the
author addresses two of the primary reasons why people stop following a
diet and "fall off the wagon":
1. Most people hate vegetables: Vegetables are bland and boring to eat all the time.
Most people eventually miss having a slice of pizza, or a bowl of ice
cream, or some other comfort food. It's difficult to avoid the comfort
foods all the time.
As a result, the Death to Diabetes diet
explains how to actually enjoy the taste of vegetables -- by changing
the taste to align with your own taste buds! In addition, the Death to
Diabetes diet explains how to transform your comfort foods into
healthier versions so that you don't feel deprived of these foods!
How to Enjoy Comfort Foods and Maintain Good Health
are some examples (from the Death to Diabetes cookbook) of how to still
enjoy specific comfort foods and still maintain proper blood glucose
Choose leaner meats. Substitute lean cuts of meat or alternatives
to reduce the fat and calories. For example, ground turkey can be
substituted for ground beef in many cases.
Reduce the cheese.
Cut down on the amount of cheese in a recipe. In a dish like lasagna,
add vegetables to the recipe to beef it up instead of extra cheese. When
using cheese, opt for low- or no-fat varieties.
Use stocks for flavor. Soup stock can be used to flavor everything from rice to mashed potatoes, instead of relying on butter or heavy gravies.
Opt for low-fat dairy.
When a recipe calls for cream or whole milk, substitute skim milk and
see if you can notice the difference. In many cases, the change in
flavor will be negligible.
Use vegetables and legumes to make a meal more hearty.
Stews, soups and other comfort foods can be enhanced with mushrooms,
beans or other filling items at a fraction of the fat and calories of
adding meats or cheeses.
Bake or grill instead of fry.
Many popular comfort foods, like fried chicken, can be made healthier
simply by changing the cooking method. Make popular recipes healthy by
baking them instead of frying them.
Use fruit in place of oil. In cake mixes and
other desserts, applesauce or another pureed fruit or vegetable can
often replace oil without drying out the end product.
Ice cream. Add
a handful of walnuts (or ground flaxseed) and blueberries to the ice
cream to slow down the body's absorption of the sugar and to provide
some fiber and antioxidants.
In addition, the Death to Diabetes cookbook describes many ways
including how to use spices to enjoy eating your new super foods.
How to Make Vegetables Taste Good!
The following information (from the Death to Diabetes cookbook) identifies some of the many ways to enjoy vegetables so
that they're not bland or boring. Use as many of these ideas that will
help you increase your intake of vegetables.
For a salty, savory vegetable dish, try chopped broccoli or broccoli
florets with olive oil, garlic powder, soy sauce, salt and pepper, and a
dash of oregano (an Italian herb). Cook to "tender-crisp" (meaning
softened, but still crisp to bite), or cook an extra minute or two for a
softer texture. You can also try melting butter and adding a squeeze of
lemon juice and a dash of garlic for a delicious lemon-butter-garlic
For a tangy vegetable dish that packs more of a "punch,"
try garden-fresh Italian green beans (the long stringy kind) marinated
briefly in zesty Italian dressing, add a drizzle of olive oil, a dash of
salt and pepper, and cook until just "tender-crisp." For Italian green
beans, you want a crunch to them. To eat them raw, try dipping in Ranch
dressing or just marinade in zesty Italian dressing and eat! You can
also try this with fresh young asparagus, or saute them gently in olive
oil with soy sauce and garlic.
For a cheesy vegetable dish, try
slicing cucumbers into vertical stalks, or get a package of peeled baby
carrots and dip them into a small bowl of Caesar salad dressing (which
has Parmesan cheese in it). You can also try a jar of nacho cheese dip
(the kind you'd dip tortilla chips into), heat it in a small bowl and
use that as a veggie dip. Just keep in mind - cheese and rich salad
dressings can carry a caloric whopper!
Vegetables like zucchini,
artichoke hearts and squash can be sautéed in olive oil or butter with
melted Parmesan cheese. Take regular spaghetti cheese (grated Parmesan,
Romano, or a combination) and sprinkle it liberally over your cooking
vegetables. Include sea salt, pepper, and a little garlic powder. Cook
until the cheese melts ... and maybe until the edges crisp to a light
golden brown. Experiment to see what flavors you like - then try a
If you like tacos and nachos, try sprinkling cumin, cayenne or
Tabasco on sliced zucchini or yellow squash, then roast for a
Mexican-style side dish.
If you favor French
food, chop fresh herbs such as tarragon and toss with a teaspoon of
olive oil. Brush lightly on asparagus and roast.
If you prefer Indian food, sprinkle curry on eggplant or another soft vegetable and grill or roast.
veggies in your favorite foods. If you don’t like large chunks of
vegetables in your food, try grating or puréeing them into soups,
casseroles, curries, and pastas dishes – this can be a great way to mask
the flavor and texture. For example, chop steamed broccoli into a
small pieces and add them to low-fat turkey meatloaf. The blended
seasonings in the loaf will cover up the taste of the broccoli, and
you'll get one or two servings worth of vegetables inside a hearty lean
Add steamed cauliflower cubes to a low-fat Southwestern
omelet. Use egg whites, red peppers and a small amount of low-fat pepper
Jack cheese in a non-stick pan to prepare the omelet. The mild
cauliflower flavor will be undetectable when eaten with stronger spicy
Note: These are just a few of the many ideas
from the Death to Diabetes Cookbook that you can use to enjoy vegetables and stay on the
Death to Diabetes diet program and not miss any of your favorite comfort
How the Death to Diabetes Diet Helps You Enjoy Healthy Eating
1. Time/Convenience: The Death to Diabetes Diet explains how to set up your kitchen and defines how to design and prepare healthy meals very quickly. You can prepare some healthy meals in 2-5 minutes!
As previously mentioned, there are 8 major
reasons why most people (including diabetics) don't stick with a healthy diet. However, the Death to Diabetes Diet addresses each of those reasons.
2. Motivation: The Death to Diabetes Program helps you with your drive and
motivation so that you'll actually want to eat healthier foods.
3. Cost: The Death to Diabetes Diet identifies healthy foods that are inexpensive. The Death to Diabetes Diet defines a meal plate that reduces your grocery bill. In addition, by following this diet, you will save thousands of dollars on doctor bills, drugs, and hospital stays.
4. Taste/Addiction: The Death to Diabetes Diet explains how to customize your meals to align with your taste buds. In addition, the Death to Diabetes Diet explains how to enjoy some of your comfort foods and remain healthy with stable blood glucose levels.
5. Stress: The Death to Diabetes Program explains how to reduce and manage the stress in your life from work, finances, family problems, and life in general.
6. Knowledge/Awareness: The Death to Diabetes Program educates you about meal planning and how to plan and prepare healthy meals and stay within budget.
7. Diet Complexity: The Death to Diabetes Diet has defined a simple Meal Plate that makes it very easy to follow and stick with the diet -- without having to count calories or carbs.
8. Access/Availability: The Death to Diabetes Program explains how to obtain access to healthy foods even if you live in an area that doesn't have a grocery store that sells healthy foods.
Diabetes Meal Planning Made Easy!
If you want to learn quickly how to meal-plan and design super meals and
snacks, and how to still enjoy some of your favorite foods (but still
maintain good glucose control), then, get the Death to Diabetes Cookbook or the very popular CD "Diabetes Diet, Nutrition & Food Tips" and/or the Meal Planning Tool Kit.
If you want a structured meal planner (with table charts), then, we recommend the Death to Diabetes 90-Day Meal Planner, or the 90-Day Boot Camp Meal Planner. If you only want the charts, then, we recommend the 90-Day Meal Planning Charts (which works well with the cookbook). All of these meal planners lay out what you should eat each day for breakfast, lunch, dinner, snacks, and dessert for 90 days.
The 90-Day Meal Planner and 90-Day Boot Camp Meal Planner are unique meal planners that guide you from Day 1 to Day 90 through 3 phases of meal planning charts:
1. Phase 1 Weeks 1 to 4
2. Phase 2 Weeks 5 to 8
3. Phase 3 Weeks 9 to 14
Each phase of the meal planning charts helps you to stabilize your blood glucose levels, cleanse & detox, initiate cell repair, and burn excess fat to support weight loss.
If you need hundreds of healthy recipes to help with your meal planning, we recommend the Death to Diabetes cookbook, which also contains cost-saving and time-saving meal planning ideas.
If you need help with meal planning and
recipes, we recommend a combination of the cookbook and the 90-day meal planning charts.
Note: If you order printed copies of the cookbook and meal planner, we will send free
copies of the 6 meal planning tools
You can also order the Grocery-Shopping & Meal Planning
, but that information is included in the cookbook.
If you only need a meal planner for a typical day, then, we recommend the 1-Day Meal Planner or the 1-Day Meal Planning Guide. However, these 1-page planners should only be used as guides or memory-joggers.
If you would like more structure and meal planning guidance to make it
easier for you to reverse your diabetes, obtain the cookbook and one of the following meal planners:
90-Day Meal Planning Charts
Diabetes & Meal Planning Tools & Guides
If you would like to make meal planning easier, obtain our six most popular diabetes and meal planning tools to help you on your journey to wellness.
tools include a color meal planning guide, detailed meal plan, Super
Meal Model Meal Plate diagram, favorite foods chart, diabetes management
tracking chart, reverse diabetes 10-steps guide, and workshop folder.
The color Super Meal Planning Guide provides a simple overview of what a meal plan should look like for one day. You can use this 1-page guide as a template to design your meals for the rest of the week.
The 4-page detailed Super Meal Plan provides a very detailed meal plan for a typical day, with very specific foods for a healthy breakfast, lunch, snack, and dinner.
Meal Model Meal Plate diagram is one of our popular tools because it shows on one piece of paper what your meal plate should look like, plus it identifies the foods to avoid, and it identifies the key supplements for diabetics. This diagram along with one of the meal planners eliminates the need to h ave to count calories! Halelujah!
The Favorite Foods Chart is another popular tool, because it shows a list of everyone's favorite foods and comfort foods in one column, and the alternative (healthier) foods for each of those favorite foods in the adjacent column. Many of our clients use this chart when they go grocery-shopping.
The Diabetes Management Tracking Chart helps diabetics track and record their activities from sunrise to sunset, without having to spend a lot of time writing. Many of our clients use this chart instead of the diabetes journal to track their progress.
The Reverse Diabetes 10-Steps Guide helps clients remember the program's 10 steps that they should be following without having to go back and extract the information from the 400-page book.
Get these popular diabetes & meal planning tools to save you time, money, and frustration.
If you need help with designing a super meal, a super salad, or a super smoothie, and you're not ready to get the cookbook or juicing book, then, get the How to Design a Super Meal, Salad & Smoothie meal planning guide.
If you only want one or two of these planning tools, then, you can get most of them separately:
Meal Planning Guide
Meal Planning Table Charts:
90-Day Boot Camp Program
Detailed Meal Planning Charts
Super Meal Model Meal Plate Diagram
Favorite Foods Alternative Healthier Foods Chart
Diabetes Management Tracking Chart
The Reverse Diabetes 10-Steps Guide
Note: Here's what one of the weekly meal planning charts within the 90-Day Meal Planner looks like:
Note: The 90-Day Meal Planner consist of 3 phases of charts to guide you from a state of high blood glucose readings to normal blood glucose readings:
-- Phase 1: Weeks 1 to 4
-- Phase 2: Weeks 5 to 8
-- Phase 3: Weeks 9 to 14
FYI: Here's an example of a blank meal planning table chart that you can fill out to customize to your needs once you've completed the 90-day program:
To summarize, for the best combination of meal planning, grocery-shopping, and meal preparation, we recommend that you get one or more of the aforementioned 90-day meal planners along with the Death to Diabetes cookbook, and, maybe the Meal Planning Tools
or 90-Day Meal Planning Charts
If you're not sure what to purchase, just contact our office and we will help you.
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