A Diabetes Meal Plan You Can Live With 29

This diabetes meal plan has worked, not only for me but everyone who has followed it. The meal plan you decide to use is THE most important factor in winning the war with diabetes.

  • truly diabetic friendly food chart
  • list of low carb foods to eat and what to avoid
  • link to a sample diabetic menu


Other factors including exercise, stress, supplements and drugs (if needed) are important.  However the number one factor is what you put in your mouth.



In February 2009, I was obese, chronically sick  and diagnosed as being a Type 2 Diabetic, taking 4 insulin shots and drugs for diabetes, cholesterol and hypertension.

Today I am 70+ lbs lighter, I have normal blood sugar readings for non-diabetics, I have normal blood pressure and cholesterol AND I TAKE -0- drugs and -0- insulin. Let’s take a look at my food chart and meal plan, shall we? :)


Diabetic Food Chart

A diabetic nutrition chart depicting my diabetes meal plan.

A diabetic nutrition chart depicting my diabetes meal plan.


My Diabetes Meal Plan


Since August 2009,  I typically stay below 30 grams per day, usually in the 15 – 20 grams of total carbohydrates per day.  By the way, this low carb diabetes meal plan is not just for Diabetics, I suggest anyone who suffers from a disease or illness to try it for 30 days.


 What to AVOID

  • sugar

    – includes soft drinks, fruit  juices, cookies, cakes, cakes, cookies
    Links – here,

  • starch – both potatoes and rice are high in starches…which means they are high in carbs.  As a diabetic, I typically fall below 30g of carbs but never above 50g per day. Do you really want to use that up on one (1) potato? or exceed 30g on 1 cup of rice? …not including the condiments you put on, in or around it to make it palatable.   Plus… make no mistake, eating 30g at once will cause your BG to spike.
  • Successfully living with diabetes (especially type II)  is all about “rationing” carbs.
  • grains – especially wheat (gluten) in ANY form, flour, pasta, breads, crackers, cakes etc
    Links:  Here , Here, HereHere, Here , Here, Here ( I could go ON and ON )
  • transfats, hyrdogenated oils – including corn and vegetable oils
  • cereals
  • legumes – including beans and peanuts. Peanuts are technically a legume and not a nut.
  • pasteurized milk
  • high carb fruits – especially bananas, pineapple,
  • high carb vegetables
  • “reduced fat”  – why? typically they are reducing natural fats AND they usually add sugar to compensate.

 What I EAT Every Day

Eat these when hungry, when not hungry…don’t eat. :)

  • Meats – beef, pork, fish, poultry, eggs, etc. Organ Meats are particularly high in nutritional value.
  • Veggies – low carb veggies are best such as greens, cauliflower, broccoli, green peppers, celery, asparagus
  • Fat – Coconut Oil, Butter (with salt), Rendered Fat or Lard.
  • Drinks – water, tea and coffee unsweetened.  I do use coconut oil and butter in my coffee, occasionally cream.
  • Condiments/Spices – Slap Ya MamaLouisiana Hot Sauce, Salt, Tabasco, Black and Red Pepper,


 Occasionally I will Consume….

  • Wine – once a week or two I will drink wine. Always a dry red and usually a Merlot or Cabernet Sauvignion.  For me, occasional alcohol and diabetes is ok, I know others who use it sparingly as well.
  • Bone Broth
  • Vinegar – apple cider on salads or greens.
  • Cheese – typically I will add cheese to my LC Caulicrust pizza or my LC Primal Chili, but I do try to limit.
  • EVOO – Extra Virgin Olive Oil, also on salads or slaw but also for low to medium temperature cooking.
  • Nuts – walnuts, pecans, cashews, etc. (except peanuts)
  • Fruits – Low Carb Fruits but not daily, blueberries, raspberries and avocados of course. :)


Note: Sweeteners are okay during the transitional period but you need to wean off them if you want to truly break the sugar and grain addictions.  Breaking the addiction to carbohydrates is more difficult if you continue to eat sweeteners, artificial or not.

That’s it, that is my diabetes meal plan. The same diabetes meal plan I have been following for almost 7 years and still thriving.

You can click on this link and it will take you to a listing of my diabetic recipes.

Ebook: How to Reduce Blood Sugars

Ebook: How to Reduce Blood Sugars

If your blood sugars are elevated and you can not achieve my numbers while following the diabetes meal plan above…

READ MY BOOK!  “How to Reduce Blood Sugars”.


 Disclaimers :

*  I recommend that ALL Diabetics who  are NEW to a low carb diabetes meal plan, reduce carbs to a 30g per day level until their blood Glucose adjusts. This is also inline with the recommendations of Dr. Bernstein.

** While eating a low carb diabetes meal plan — monitor your blood glucose carefully and reduce medications appropriately to prevent lows.  I eliminated my Diabetes Drugs and Insulin when my Overnight Fasting Blood Glucose levels were consistently in  the 70-90 range.


Do you need “hands on” support to transition to a healthy lifestyle? Click Here.

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