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.
A flexible, balanced template for most meals.
| 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.
For those who prefer smaller carb portions.
| 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.
Leafy greens, salmon, tomato, cucumber, olives, olive‑oil vinaigrette; optional quinoa.
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.
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.
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.
A 10–15 minute easy walk after eating can noticeably smooth the glucose curve for many people.
