Diabetes Diet & Meal Planning Control & Reverse Type 2 Diabetes

Low Carb Meal Planning & Diet Reverse Type 2 Diabetes

Developing a healthy meal plan every week, going grocery-shopping, figuring out what foods to buy, preparing the meals, etc. -- all of this involves a lot of work and time on your part. Plus, this can get to be very frustrating at times.

One of the keys to making meal planning is easier is understanding what foods to buy. It also helps if you have a meal plan template and/or grocery shopping list to keep you organized.

Another key is organizing your kitchen and having the right appliances at your disposal, such as a steamer, food processor, freezer, blender -- just to name a few.

Luckily for me, my mother and daughter did all the grocery shopping and meal preparation when I first got out of the hospital. As a result, I had no choice but to eat healthy since they prepared all the meals. :-)

But, once they went back home, I had to learn how to do healthy meal planning and meal preparation.

Some of the key benefits of healthy meal planning include: lower blood sugar, weight loss, more energy, a sense of empowerment,and less frustration with grocery shopping, etc.

If you want hundreds of ideas for diabetic-friendly low-carb meal planning and meal plans that are already laid out for you in a chart then, get the Death to Diabetes Cookbook; or the DTD Low Carb Diets book (aka the Ketogenic, LCHF, Paleo, IF & DTD Diets book). 

The 10  Benefits of Diabetes Meal Planning

I learned that meal planning provided a lot of benefits to me. Meal planning helped me to get better organized and prevented me from coming home late from work and not having anything to eat.

As a result, this kept me from being tempted to drive down the street to the local McDonald's, Burger King, Pizza Hut or Kentucky Friend Chicken.

Over the next few months, I discovered that meal planning provide me other benefits that I didn't realize at the time. 

Here are the 10+ benefits of diabetes meal planning that helped with my diabetes management; and, was key in me being able to reverse my diabetes into remission:

Saves Time: When you plan your meals, you can efficiently shop for groceries using your list, and you only have to shop once a week. In addition, you won't forget a specific food and have to drive back to the grocery store.

Makes Grocery Shopping Easier: When you know what you're gong to buy, you're able to shop for groceries a lot more efficiently and, it's definitely, a lot easier!

Grocery Shopping More Efficient: When you make a habit of planning your meals, you can also get to shop for groceries more efficiently. This is because you will already have a list of the ingredients you need even before you go the supermarket or grocery.

Provides Safety: When you have to rush back to the grocery store, you can be distracted and have a car accident. This is an unintended benefit of proper meal planning. 

Able to Eat Healthier: By planning three meals a day, seven days a week, you avoid take-out, fast food places and drive-thrus. You avoid eating a lot of frozen dinners and frozen pizzas, which are full of chemicals and "dead" foods. 

Better Diabetes Management: Planning meals and eating healthier every day makes it easier to manage your diabetes, control your blood sugar, and set you up to be able to eventually reverse your diabetes into remission. 

Blood Glucose Tracking: This also makes blood glucose tracking easier, especially if you use a blood glucose/meal tracking chart or tool similar to the Death to Diabetes tool. As a result, it's easier to analyze your meals and determine what corrective actions to take. And, this makes it more likely that you will be able to control and manage  your diabetes.

Reduce Wasting Food: By planning, you avoid buying food that you already have at home, especially spices and condiments; and, food stored in the freezer that you forgot was in there! Meal planning also helps with taking advantage of leftovers, which will save time and money.

Reduce Stress: Meal planning helps you reduce stress because you're not worrying about what to have for dinner. You won't have to jump in the car and run to the grocery store and stand in long lines. Have you ever noticed that when you have to make a quick run to the store that you end up spending more time in the line than the time it took to pick up the one or two food items? :-)

Saves Money: If you have a plan and a grocery list, this eliminates impulse buying. You can take advantage of grocery store sales and coupons; and, avoid duplicate purchases. You also avoid the urge to order take-out.

Variety of Meals: Another good thing about planning meals is that it lets you enjoy variety. Instead of eating the same dish five times a week, you can plan your menu so that you are always enjoying something new. This increases your chances of sticking with your diabetes program because you don't get bored eating the same meals all the time.

Bonus Benefit: Because of my experience with meal planning, I was able to develop some diabetic meal planning tools and a diabetes cookbook, which I would never have dreamed possible if it weren't for my own personal struggles!

Acknowledgements: Of course, I have to give credit to my mother, my daughter, my co-workers, the church ladies, and the Phantom Chef for their guidance and inspiration.

10 Diabetic Meal Planning Strategies

Here are  10 diabetic meal plan strategies to make meal planning  and preparation easier for you. These strategies will help with lowering your blood sugar and reversingyour Type 2 diabetes.

1. Time/Convenience: Learn how to prepare quick and easy (healthy) meals, e.g. ensure you have the right appliances, lay out your kitchen to optimize meal preparation.

FYI: Here is a list of kitchen appliances and tools that you should have in order to eat healthy on a consistent basis include: steamer, water filter/distiller, blender (Vitamix/Blendtec), juicer, freezer, non-aluminum* cookware, stainless steel or cast-iron cookware, glassware dishes, garlic press, coffee grinder/chopper (for grinding things like flaxseed), slowcooker/crockpot (optional), can opener, vegetable peeler, Mason jars, Tupperware, etc.

*Get rid of all aluminum pots and pans, aluminum foil, cans, and other sources of aluminum, e.g. anti-antiperspirants, nasal spray, tap water, toothpaste, etc. Aluminum is associated with Alzheimer's disease!

2. Motivation: Think about what's really important to you (e.g. your partner, your kids) and use that to motivate you; or, think about what it would be like if you went blind or lost a leg.

3. Nutrient Absorption: Use a science-based diet program that maximizes nutrient absorption.

4. Cost: Find a diet program that shows you how to eat healthy inexpensively.

5. Taste/Addiction: Find a diet program that has scrumptious but healthy recipes; and, explains how to address cravings and food addictions.

6. Stress: Learn how to reduce the stress in your life, e.g. exercise, take a walk with a friend, become a community volunteer, get quality sleep, yoga, prayer, meditation, etc.

7. Knowledge/Awareness: Educate yourself about food and nutrition; and, how they impact your health. 

8. Diet Complexity: Find a simple diet that's easy to implement and stick with.

9. Training Support: Find a program that provides training tools to help you with proper nutrition and meal planning.

10. Access/Availability: Talk to your local grocery store manager about providing more healthy and fresh foods.

Good News: The Death to Diabetes Nutritional Program and Low Carb Diet addresses all 10 of these areas, usually in multiple ways. 

Meal Planning Tips to Help ReverseType 2 Diabetes

Here are some meal planning ideas that will make it easier for you to plan healthy meals during the week.

Create a grocery shopping list by review your recipes. Keep a generic list that includes things you buy frequently (such as spinach, eggs, milk, chicken breasts), then add extras so you don’t have to start from scratch each week.

Check your refrigerator and pantry, maintain an inventory in a spreadsheet or on your phone.

Send your grocery  list to family members for their ideas.

Choose a shopping day, but avoid weekends and evenings if you want to avoid the crowds.

Shop strategically, that is shop on days that work best for you. Consider your store’s schedule by asking the store manager when there are sales and when they receive fresh produce. 

Don't over-stuff the refrigerator. Foods get hidden in the back, and go bad. Cook perishables first, so that you don't waste the food and money.

Make sure that you have a freezer. A freezer allows you to buy food on sale and store it for future meals. Make a double batch of recipes e.g. soups, casseroles) and freeze extras (in individual portions for easier defrosting). This is great when you don’t have time to prepare a meal because of an unplanned event. 

Make sure that you have a cast iron skillet so that you don't have to use a lot of oil when cooking an omelet or stir-fry.

Make sure that you have a good blender and/or juicer so that you can make smoothies and raw juices.

Get a (real*) diabetes cookbook or look online for diabetic-friendly healthy recipes.

*Most diabetes cookbooks are not diabetic-friendly and don't address the disease! They tend to focus on calories and carb-counting to try to control your blood sugar, but, they don't address inflammation, oxidation, glycation, etc.

Next Steps to Reverse Your Type 2Diabetes into Remission

If you can't find a lot of healthy meal planning ideas and recipes, then, get the author's Death to Diabetes Cookbook and 90-Day Meal Planner booklet.

If you want to learn quickly how to meal-plan and design low carb and keto meals and snacks, and how to still enjoy some of your favorite foods (but still maintain good glucose control), then, get the  Low Carb Diets book. 


f you want a structured meal planner (with table charts), then, we recommend the Death to Diabetes 90-Day Meal Planner Charts booklet.

The 90-Day Meal Planner is a unique meal planner that guides 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.



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