The following are some examples of diabetic meals and recipes (taken from the Death to Diabetes Cookbook) that will help you to control and reverse your Type 2 diabetes. 

A healthy and diabetic-friendly meal provides key nutrients that a diabetic requires in order to successfully fight and defeat their diabetes and the harmful biological processes that fuel the disease, including reducing insulin resistance, inflammation, oxidation and glycation.

Some of those key nutrients include antioxidants, fiber, Omega-3 EFAs, monounsaturated fat, carotenoids, zinc, chlorophyll, magnesium, potassium, chromium, Vitamin E, Vitamin C, fiber, and water.

These critical, powerful nutrients are found in vegetables, super foods, healing foods, raw juices, antioxidant-rich foods, detox foods, garlic, and other (organic) herbs & spices.

Eating a superior breakfast enables your body to fight your diabetes sets the tone for the rest of the day. 

Super Breakfast Reverses Diabetes

Here is a sample super meal (diabetic recipe) for breakfast:

  • 1½ cups steamed broccoli (or 2 cups spinach)
  • Omega-3 organic egg or 3 oz. canned wild salmon
  • 1½ Tbsp. extra virgin olive oil
  • 16 oz. filtered water 
  • 1 cup raw vegetable juice (optional)

Tip: If possible, drink the raw juice 30 minutes before your meal.

Seasoning: Onions, garlic, sea salt, colored peppers, other spices

Optional: Add 1 scoop of super greens powder (e.g. chlorella/spirulina, wheat/barley grass) to a glass of water, raw juice or low-sodium V-8 juice.

Breakfast Meal Options

Here are some diabetic recipe/meal options for breakfast:

  • Eggs and steamed broccoli
  • Omelet with eggs and spinach or other vegetables
  • Canned wild salmon and spinach or other vegetable
  • Yogurt with blueberries 
  • Small salad
  • Green smoothie
  • Glass of raw juice with 2 tbsp. ground flaxseed
Super Snack Reverses Diabetes


Here is a sample super snack for post-breakfast, post-lunch or post-dinner):

  • An apple (or other whole fruit)
  • A handful of walnuts/almonds
  • A glass of filtered water
  • Optional: Add 1-2 tsp. chlorella/spirulina to your water

Snack Options

Here are some options for snacks:

  • Carrot, celery, or other vegetables with low-fat hummus
  • Tomato slices and string cheese
  • Air-popped popcorn, with walnuts/almonds
  • Green fruit smoothie
  • Spinach and tofu
  • Yogurt with ground flaxseed (or hemp seed)
  • Hummus and carrots
  • Apple slices and nut butter
Super Lunch Reverses Diabetes

Here is a sample super meal (diabetic recipe) for lunch:

  • A small salad (with Romaine lettuce, baby spinach, sprouts, onion, garlic, celery, cucumber, tomato, tuna, boiled egg, olive oil, apple cider vinegar)
  • A glass of filtered water
  • Optional: Add 1-2 tsp. chlorella/spirulina to your water

Optional Dinner: a raw salad that contains the aforementioned foods with Romaine lettuce, ground salba seed and organic salad dressing, garlic, other herbs & spices

Lunch Options:

Here are some diabetic recipe/meal options for lunch:

  • Legume-based salads: three-bean, chickpea, lentil, or black bean salads
  • Garden salad with lemon juice, vinaigrette dressing, or teriyaki sauce, garlic, herbs & spices
  • Soups: mixed vegetable, black bean, vegetarian chili, spinach lentil, minestrone, split pea, etc.
  • Smoothie: avocado, almond milk, blueberries, spinach leaves, cinnamon
  • Optional: Add 1-2 tsp. chlorella/spirulina to your smoothie
  • Turkey or chicken sandwich with sprouted grain bread, lettuce, celery, tomato, lite mayo or mustard
  • Vegan chili
  • Salad with vegetables, mushrooms, tofu
  • Chickpea salad
  • Guacamole spread and crackers
Super Dinner Reverses Diabetes

Here is a sample super meal (diabetic recipe) for dinner:

  • 1 cup steamed Brussels sprouts and 2 cups steamed broccoli
  • 5 oz. baked skinless chicken breast
  • 2 tbsp. extra virgin olive oil
  • 24 oz. filtered water
  • 1-2 cups raw vegetable juice
  • Optional: Add 1-2 tsp. chlorella/spirulina to your water or juice

Dinner Meal Options

Here are some diabetic recipe/meal options for dinner:

  • Steamed vegetables, small salad (or a cup of sauerkraut), with baked wild salmon
  • Note: Don't overcook the salmon!
  • Black beans or vegetarian baked beans, with organic brown rice, garlic
  • Chili: homemade, or vegetarian boxed or canned versions
  • Veggie lasagna: Low-fat tofu replaces the ricotta cheese, layered with grilled veggies
  • Vegetable stir-fry: vegetables seasoned with herbs and spices or low-fat stir-fry sauce and served over whole grain pasta, beans, or rice
  • Salads
    • Salads with spinach, cucumber, tomato and a protein such as tuna, salmon, chicken or shrimp. Toss in more vegetables such as asparagus, sprouts and avocado. 
    • Salads such as a tuna salad on spinach or grilled chicken salad on watercress and kale. 
  • Lean turkey wraps with spinach and Swiss cheese.
  • Spinach or other vegetable with a piece of fish, such as wild salmon; or another lean meat, such as chicken breast, turkey breast, sirloin steak, duck, lamb. 
  • A stir-fry with a variety of vegetables, including bok choy and other cabbages, broccoli, green beans, snow peas, onions, bell peppers and mushrooms. Use 1-2 tbsp of olive oil or coconut oil along with a sprinkle of sesame oil for calories and flavor. 
  • Organic brown rice and beans, ev olive oil or coconut oil
  • Bok choy, yams and organic brown rice or quinoa
  • Soups, e.g. Black bean soup with salad, artichoke stew

For more diabetic recipes and meal planning ideas, refer to Chapter 17 of the Death to Diabetes book.

If you want a lot more diabetic-friendly recipes, then, get the author's 3-in-1 Death to Diabetes Cookbook.

Diabetes Cookbook & Meal Planner



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