Meal planning can be difficult, frustrating, time-consuming, and ineffective when trying to control your blood glucose level and reverse your diabetes.
However, meal planning should not be difficult, frustrating, or time-consuming.
And, more importantly, meal planning should definitely help to reverse Type 2 diabetes naturally.
If you're spending a lot of time trying to figure out what to eat and what to eat, then, you need some type of easy-to-use guideline that makes it easy to design and prepare diabetic-friendly meals.
The author, who admits he can't cook :-), realized that once his mother and daughter went back home, he would need an easy way to design and plan his meals. Otherwise, he knew that he would eventually return to his bad eating habits.
Author's Sidebar: Being an engineer, I decided to create an Excel spreadsheet that would include all of the nutritional information about hundreds of various foods, especially the ones that I would be eating plus some of my "comfort" foods. :-)
The nutritional information included calories, grams, macronutrient content (grams of carbs, protein, fat, fiber), micronutient content (vitamins, minerals),
I also built into the spreadsheet my own macronutrient calculator so that I could evaluate the amount and percentages of calories that I was consuming with each meal and snack. I also built a micronutrient calculator so that I could analyze the amounts and percentages of various vitamins and minerals that I was getting with each meal to prevent a nutritional deficiency.
Having my own nutritional spreadsheet made it very easy for me to design and plan my meals. It also made it very easy to make changes based on my blood glucose readings.
It worked so well, I decided to demonstrate it to a group of diabetics at a support group meeting. I was so excited! I thought that I had come up with the perfect answer for meal planning and blood glucose testing analysis. In fact, I had planned to submit at least two patents for my tools.
When I demonstrated my meal planning tool and nutritional database and how easy it made meal planning, I looked around the room waiting for the applause and smiles form the support group members. But, all I got was crickets. When I looked up from my laptop, I noticed that most of the group had a glazed look on their face -- except for two people who had fallen asleep!
Then, one of the group members said: "Do I need to have one of those computer thingamajings?" Another member said: "DeWayne, can't you just tell us what to eat and what not to eat instead of us having to figure it out?"
Then, I realized something that should have been obvious -- I had developed a tool but did not take into account that a lot of people didn't have a computer! (Remember: This was 2003-2004 when there were no iPhones, smartphones or even social media).
Needless to say, I was disappointed. This was the classic example of an engineer designing something that only other engineers could appreciate.
After my tool demonstration, this lead to a very good discussion from the group members about meal planning and their own frustrations. Here were some of their questions, concerns and complaints:
- Why do I have to count calories and carbs?
- How do I figure out how many carbs to eat if my blood sugar is too high or too low?
- How do I modify my medication dosage based on the number of carbs and calories?
- Which foods should I just avoid completely?
- What are the best foods to eat?
- What about the glycemic index? it's confusing to use plus it doesn't work all the time.
- Why is figuring what to eat so hard?
- Why can't you give us a list of foods to eat and not eat?
That was a few of the many questions that were discussed during the meeting. In fact, meal planning was discussed at the next meeting as well.
In the meantime, I had gotten off disability and returned to work. After a couple weeks, it was taking me too much time to keep using and updating my spreadsheet. Plus, the spreadsheet was getting too large and becoming more difficult to use because it would crash both my computers at home and at work, plus my laptop.
So, I decided that I needed to figure out a way to design something that would address many of the questions and concerns raised by the support group members about meal planning.
Because I had all of this nutritional information in one place (in my spreadsheet), I began to notice some interesting patterns and characteristics about many of my meals. I also noticed a big difference in my blood glucose readings for certain meals.
Based on the complaints from the group members, I came up with a set of criteria or "customer requirements" that would satisfy their needs. These criteria included making meal planning:
- Easy to do
- Require less counting
- Help to lower blood sugar
- Help to address other problems like inflammation and oxidation
- Not require the use of a computer :-)
Based on my understanding of nutritional science, I added some additional criteria that these healthy foods should address:
- Provide an array of vitamins, minerals, micronutrients, antioxidants, enzymes and phytonutrients
- Address other problems such as inflammation and oxidation
- Address problems such as cholesterol, bowel irregularity, toxicity
All of this led me to develop two lists or categories of foods:
- A list of ("live") foods that most diabetics should eat
- A list of ("dead") foods that most diabetics should avoid
Using the two lists as a guide, I designed a (super) meal plate model (diagram) that showed what a diabetic's meal plate should look like, based on the food lists and the calorie/gram percentages/amounts for carbs, proteins and fats.
At the time, I didn't realize that I had created a pictorial representation of my Reverse Diabetes Diet!
When I presented this diagram at a future support group meeting, the place went nuts! Some of their comments included:
- Wow, DeWayne this is great -- so simple!
- Why hasn't someone does this before now?
- You should put this in a book!
- If you put this in a book, I'll buy your book!
I had brought copies of the food list and the super meal plate diagram (see below), but, I ran out of copies, so I agreed to return the following month with more copies.
The 5 "Live" Super Foods that Reverse Type 2 Diabetes
Here is the first diagram that I created to show diabetics and others who attended my talks and lectures what are the key "super" foods to eat as part of my Reverse Diabetes Diet, especially if they wanted to reverse their diabetes naturally:
These 5 "live" super foods consisted of:
- "Super" Carbs, e.g. vegetables, some fruits
- "Super" Proteins, e.g. fatty fish, nuts, seeds, beans
- "Super" Fats, e.g. extra virgin olive oil, extra virgin coconut oil
- "Super" Liquids, e.g. filtered/distilled water, raw juice, nut milk
These 5 foods contain the key nutrients that diabetics need in order to control their blood sugar and reverse their diabetes.
For more details about these 5 foods, refer to the 5 Super Foods web page.
The 5 "Dead" Foods That Prevent Reversing Type 2 Diabetes
Here is the second diagram that I created to show diabetics and others who attended my talks and lectures what are the key foods to avoid, especially if they wanted to reverse their diabetes and get off the meds:
These 5 foods contain harmful chemicals and toxins that help to trigger diseases like Type 2 diabetes, heart disease and cancer. In addition, these 5 foods lack the key nutrients that diabetics need in order to control their blood sugar and reverse their diabetes.
For more details about these 5 foods, refer to the 5 Dead Foods web page.
The Plate Method: Reverse Diabetes Super Meal Plate for Diets and Meal Plans
Meal planning should not be difficult, frustrating, boring or time-consuming. And, meal planning should definitely not be ineffective!
If you're spending a lot of time trying to figure out what to eat and what not to eat, then, you need some type of easy-to-use guideline that makes it easy to design and prepare diabetic-friendly meals.
So, as part of my Reverse Diabetes Diet, I designed what I called the "Reverse Diabetes Superior Nutritional Meal Plate" or "Super Meal Plate" for short.
FYI: Several years later, the U.S. Dept. of Agriculture, nutritional organizations and other government agencies replaced the Food Pyramid with the Plate Method (around 2011).
As depicted in the following diagram, my Reverse Diabetes Super Meal Plate consisted of the 3 major macronutrients that I called Super Carbs, Super Proteins, and Super Fats. Later, I added a new "macronutrient" that I called "Super Liquids".
Author Sidebar: As part of my Reverse Diabetes Diet, I developed this diagram to help diabetics who were frustrated with calorie counting and carb counting; and, to show them how to design their meals and develop diabetic recipes without having to count carbs and calories. They loved the diagram! As a result, this diagram became one of my most popular displays at various talks, lectures, health fairs and other community events. People seemed to love the simplicity of my supermeal plate design.
Grocery Shopping List and Diabetic Food List Chart | Reverse Diabetes
Use the following grocery shopping list (from the Reverse Diabetes Diet page) along with the Super Meal Plate (above) to help make it easier for you to know what super carbs, proteins, fats, and liquids to buy in order to plan your meals and help to reverse your diabetes.
DTD Super Meal Plate for Breakfast | Reverse Diabetes
Here is an example of a "reverse diabetes" breakfast that the author designed using his Super Meal Plate model:
DTD Super Meal Plate for Lunch | Reverse Diabetes
Here is an example of a "reverse diabetes" lunch that the author designed using his Super Meal Plate model:
DTD Super Meal Plate for Dinner | Reverse Diabetes
Here is an example of a "reverse diabetes" dinner that the author designed using his Super Meal Plate model:
Author Sidebar: My Super Meal Plate and this type of plant-based diet is supported by hundreds of clinical studies, including the China Study.
Based on these studies, the benefits of a plant-based nutritional program can prevent and possibly reverse the effects of heart disease, Type 2 diabetes, and possibly some cancers.
As previously mentioned, my Super Meal Plate Model has many of the attributes of the Zone Diet, Mediterranean Diet, Paleo Diet, South Beach Diet, Raw Food Diet, Asian Diet, Detox Diet, Vegetarian Diet and Vegan Diet.
Here are some examples of healthy meals that follow my Super Meal Plate Model to reverse Type 2 diabetes naturally.
This Super Meal Plate Model (diagram) and the pictures of meal examples became a big hit at my lectures along with support group meetings, health fairs and various community events.
I eventually had the Super Meal Plate diagram blown up onto a 3-ft by 2-ft foam board to make it easier to talk about and show people how to use it.
And, whenever I showed people the diagram, someone would always ask: "Do you plan to write a book"?
I would always come up with some excuse, so I made hundreds of copies of the diagram to handout at health fairs and other events. But, this just seemed to fuel more questions and requests for me to write a book and put all of this information in the book!
Well, as you know by now, I gave in and finally decided to write the book ...
Note: For more information about this Super Meal Plate, refer to the Reverse Diabetes Diet web page.
Diabetes Super Meal Planning Tips
Here are some meal planning tips from the Reverse Diabetes Diet that will make it easier to plan healthy and diabetic-friendly meals during the week and enable to reverse Type 2 diabetes naturally.
Use the SuperMeal Plate Method (Model) to design your meals and develop your own diabetic recipes.
Use the Death to Diabetes Cookbook, which contains hundreds of healthy diabetic recipes.
Create a grocery shopping list, using the DTD super foods list.
Check your refrigerator and pantry to see what's missing.
Try to avoid grocery stores on the weekends and in the 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.
Get a freezer if you don't have one. A freezer makes it easier to buy in bulk and save money; or, buy when there are sales.
Get a cast iron skillet so that you don't have to use a lot of oil when cooking an omelet or stir-fry.
Get a good blender and/or juicer so that you can make smoothies and raw juices.
Next Steps: Get Started Reversing Your Diabetes
If you want a lot of balanced diabetic recipes for meals, snacks, appetizers and desserts, then, I recommend my Diabetes Cookbook.
If you want to get a jumpstart and reduce the toxic load in your cells, then, I recommend that you use my Cleanse and Detox ebook.
Disclaimer: This site does not provide medical advice, diagnosis or treatment.
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