Simple frameworks, flexible choices. Use this page as a starting point, then personalize with your culture, preferences, and data (including CGM if you use one).
Educational only work with your clinician for medical advice.
| Half plate | Non‑starchy vegetables (salad, broccoli, peppers, zucchini) |
|---|---|
| Quarter plate | Protein (fish, eggs, poultry, tofu, beans*) |
| Quarter plate | Smart carbs (quinoa, farro, brown rice, whole fruit) |
| Extras | Healthy fats (olive oil, avocado, nuts/seeds) + herbs/spices |
*Beans are both protein and carbohydrate—test portions and timing to see your response.
| Half plate | Non‑starchy vegetables |
|---|---|
| One third | Protein |
| One sixth | Smart carbs or extra veg |
| Extras | Healthy fats + fermented foods (yogurt, kefir, sauerkraut) as desired |
Plain Greek yogurt, chopped nuts/seeds, a few berries, cinnamon. Add oats for more carbs.
Eggs or tofu, peppers, spinach, mushrooms; olive oil; small whole-grain toast if desired.
Brothy lentils with carrots, celery, greens; serve with side salad; test portion to your response.
Herb‑roasted chicken, tray of mixed veg; optional small portion of farro or potatoes.
Leafy greens, salmon, tomato, cucumber, olives, olive‑oil vinaigrette; optional quinoa.
Tofu, colorful veg, ginger‑garlic sauce; serve over cauliflower rice or small brown‑rice portion.
Small handful of nuts/seeds with a cheese stick or hummus and veg sticks.
Plain Greek yogurt + nuts, or cottage cheese + a few berries; modest portion.
Garlic shrimp; zucchini noodles; cherry tomatoes; basil; light parmesan/feta; olive oil
Balanced meals designed for glucose stability. Toggle between the weekly dinner plan and the grocery checklist.
| Day | Main Dish | Components | Calories (~) | Carbs (g) | Fiber (g) | Protein (g) |
|---|---|---|---|---|---|---|
| Day 1 | Grilled Salmon with Quinoa | Lemon-herb salmon; 1/2 cup cooked quinoa; roasted broccoli, zucchini, peppers; green salad (olive oil + lemon) | 570 | 31 | 5 | 38 |
| Day 2 | Chicken Stir-Fry over Cauliflower Rice | Chicken, snap peas, mushrooms, carrots; ginger & garlic; cauliflower rice; low-sodium soy/coconut aminos | 440 | 20 | 5 | 45 |
| Day 3 | Lentil & Vegetable Stew (Plant-based) | Lentils, tomato, onion, celery, spinach; small slice buckwheat bread | 450 | 68 | 21 | 28 |
| Day 4 | Grilled Turkey Burgers (Lettuce Wrap) | Turkey patty; oven-baked sweet potato wedges; steamed asparagus | 480 | 35 | 8 | 42 |
| Day 5 | Shrimp & Zucchini Noodles (Zoodles) | Garlic shrimp; zucchini noodles; cherry tomatoes; basil; light parmesan/feta; olive oil | 420 | 15 | 4 | 43 |
| Day 6 | Baked Cod with Wild Rice | Cod with lemon & herbs; 3/4 cup cooked wild rice; green beans with almonds | 400 | 35 | 6 | 44 |
| Day 7 | Chickpea & Spinach Curry (Vegetarian) | Chickpeas, spinach, onion, tomato, curry spices; 1/2 cup brown basmati or quinoa; cucumber raita | 520 | 75 | 14 | 19 |
Tip: Replace white bread with buckwheat bread and notice the difference in your post-meal glucose.
| Category | Items |
|---|---|
| Proteins |
Salmon fillets (2–3) Chicken breast (2 lbs) Ground turkey (1 lb) Shrimp (1 lb) Cod fillets (2–3) Chickpeas (2 cans or 3 cups cooked) Lentils (2 cups dry) |
| Vegetables & Greens |
Broccoli (2 heads) Zucchini (5–6 medium) Bell peppers (3–4) Snap peas (1 cup) Mushrooms (2 cups) Carrots (3 medium) Onion (4–5) Celery (2 stalks) Spinach (6 cups) Asparagus (1 bunch) Cherry tomatoes (2 cups) Green beans (2 cups) Cucumber (2) Mixed salad greens (8 cups) |
| Grains & Legumes |
Quinoa (2 cups dry) Wild rice (1.5 cups dry) Brown basmati rice (1 cup dry) Buckwheat bread (1 loaf) Sweet potatoes (2 medium) |
| Pantry & Spices |
Olive oil Lemon (4–5) Garlic (1 bulb) Curry powder or spice mix Low-sodium soy sauce / coconut aminos Salt & pepper |
| Dairy / Extras |
Feta or parmesan cheese Plain yogurt (for raita) Almonds (1/2 cup, slivered) |
A 10–15 minute easy walk after eating can noticeably smooth the glucose curve for many people
Aim for steady meal timing that fits your life. If mornings run high, consider a calm start routine before breakfast and test a lighter, higher‑protein first meal
A glass of water on waking and with meals supports digestion and can help avoid mistaking thirst for hunger.
Most whole fruits are low–medium GI thanks to fiber and fructose. Juices are typically high GI.
Choose whole fruit over juice to slow glucose rise.
Non-starchy veg are very low GI. Starchy veg (potato, corn) trend higher.
Cooking method changes GI—boiling often lowers it vs. baking/frying.
Whole grains generally have lower GI than refined grains.
Choose intact/less-processed grains to reduce GI.
High fiber and resistant starch → typically low GI.
Pair legumes with veg/protein for steady glucose.
Most unsweetened dairy/alternatives are low GI; sweetened versions trend higher.
Watch added sugars in flavored products.
Pure proteins (meat, fish, eggs) have ~no GI; mixed dishes depend on carb sides/sauces.
GI rises with refined carbs and sweet sauces.
Often high GI due to refined flour/sugar; portions matter.
Combine with protein/fiber to blunt spikes.
Water/unsweetened drinks are GI-free; sugary drinks are very high GI.
Choose water as your main drink.
GI values are typical estimates from published tables; exact numbers can vary by variety, ripeness, processing, and cooking method.
