THE DIABETES PRESCRIPTION

30 DAY MEAL PLAN

Proceed to Week 1

Home cooking is the key to long-term health. This plan gets you started.

The diabetes prescription’s 30 day meal plan has all 90 meals planned out for you, including the grocery lists. These meals are practical, affordable, delicious, and tailored for people with diabetes.This meal plan allows someone who knows nothing about carbohydrates to dive into a meal plan that will take care of the thinking for them for the first month. I want people to see that it is possible for busy people to prepare most of the food you eat, if you make it a priority and have a plan. With the meal ideas in this plan, you will have a solid core of meals that they can be used for a long time. More meals can be added in over time to keep the variety.

 

 

Is the meal plan expensive?

No. I calculated the cost of all the food for the month , and it works out to $255 per person per month. or about $8.50 per person per day (this was for 3 meals per day. the 2 day per meal plan is even less). This is right in line with the USDA average cost of food for someone on a “low cost” plan. It is possible to shift costs even lower once you master your diet. And think about the long-term money savings from having to take fewer drugs!

How much time do I need to spend cooking?

You will spend just 30-60 minutes per day preparing food, which isn’t that much to ask. The shopping lists for each week are already made. If you’re new to cooking, you may need to learn a few new skills, but it’s not that hard.

Will I lose weight on this plan?

Yes, you should expect to lose weight. The average female should expect to lose 4-8 pounds, males will lose more. How much weight you lose depends on how well you adhere to the plan, and what your basal metabolic rate is. Use the calculator below to see what your daily calorie intake should be to lose weight. 

What you can eat & drink during the month

  • Eat 2 meals per day.
  • Eat from the food listed in the program. Nothing else (except for 1 “cheat meal” per week where you can eat out if you wish).
  • You do not need to eat snacks, but if you do you should have no more than 2 per day. The snacks must be on the snack list, no outside snacks.
  • You are only allowed to drink water, tea, coffee, and other beverages listed in the program. Nothing else.
  • With each meal, you must drink a minimum of 16 ounces of water. you may also drink unsweetened tea or coffee if you wish.
  • Between meals, you must drink at least 8 ounces of water.

What you need before starting

There are some pantry items that you need to have before starting the program. These are ingredients that have a long shelf life, which are used for various recipes. Some (or most) of these items you will probably already have. There is also some kitchen equipment that you will need. These are not unusual gadgets, but you may not have them all. I suggest you purchase them, as they will serve you well for years to come.

Review the pantry items & kitchen equipment you need

Proceed to Week 1