Here are some diabetic-friendly meal plan examples for breakfast, lunch, dinner and snack.

These meals are specifically designed to help you reverse your Type 2diabetes.

Here is a breakfast that will help to reverse your diabetes.

  • 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.

Note: If you really don't like the idea of eating broccoli or any steamed vegetable for breakfast, don't worry! :-) There are many other options, i.e. spinach omelet, green smoothie, stir-fry, or a tall glass of raw juice (or V-8 juice) with an egg on the side.

Additional Diabetic Meals for Breakfast 

  • Omelet
  • Spinach and sardines
  • Small salad
  • Green smoothie
  • Organic yogurt and blueberries

Here is a lunch that will help to reverse your diabetes.

  • 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

Additional Diabetic Meals for Lunch 

  • Bean soup, hard-boiled egg
  • 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, tomato, celery, lite mayo or mustard (the mustard is healthier)
  • Lean turkey wrap with spinach and Swiss cheese

Here is a dinner meal that will help to reverse your diabetes.

  • 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

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

Additional Diabetic Meals 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 brown rice
  • 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.
  • Salad with tuna on spinach
  • Grilled chicken salad on watercress and kale
  • Spinach or other vegetable with a 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 tablespoons of olive oil or coconut oil along with a sprinkle of sesame oil for calories and flavor.

Here is a snack that will help to reverse your diabetes.

  • 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

Additional Diabetic Snacks

  • Whole fruit with walnuts
  • Whole fruit and organic yogurt
  • Carrot, celery, or other vegetables with low-fat hummus
  • Air-popped popcorn, with walnuts/almonds
  • Green fruit smoothie
  • Hard-boiled egg, whole grain crackers
  • Whole grain crackers and canned wild salmon
  • Whole grain crackers and organic peanut butter or almond butter
Healthy Meals for Reversing Type 2 Diabetes

Meal Plan Sample Chart

Here is an example of a meal plan chart for a typical week taken from the 90-Day Meal Planner booklet.

Meal Planning Chart for 1 Week  to Help Reverse Type 2 Diabetes

Meal Plan Template Blank Chart

Here is an example of a blank meal chart that you can use to design your own meal plan.

Meal Planning Blank Chart for 1 Week to Help Reverse Type 2 Diabetes

Note: These meal planning charts were taken from the Death to Diabetes Cookbook and the  90-Day Meal Planner booklet.

Death to Diabetes meal planning helps you in the following areas:

  • How to navigate around a grocery store
  • How to read food labels
  • How to select the proper foods
  • When to shop for groceries and why
  • How to save time and money when grocery-shopping

Death to Diabetes meal planning and menus also address meal preparation because it's very important that you know how to prepare the meals such that you obtain maximum nutrition from the meals.

For example, if you overcook the vegetables, then, you destroy many of the key nutrients that your body needs to fight the diabetes.

Another example, if you don't add fat to the steamed vegetables, then, your body won't absorb the fat soluble vitamins and other phytonutrients from the vegetables, e.g. Vitamin D, carotenoids.

Key aspects of proper meal preparation include:

  • 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

If you need help and guidance with your meal planning, here are some books and tools that will address the topics listed above:

For more help with meal planning to make it easier for you to reverse your diabetes, consider one of the following meal planners:

Note: For meal recipes, refer to the Get Started, Low Carb Meals and Low Carb Snacks web pages.

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 Disclaimer: This site does not provide medical advice, diagnosis or treatment.

Copyright © 2016. Death to Diabetes, LLC. All rights reserved.