A Meal Plan You Can Live With 184


This page is about, meal planning for diabetics. If you look at the “header” picture running across the top of the page, there is a picture of Diabetics who are utilizing a primal style meal plan to WIN THE WAR against Diabetes. The point? My story is ONE OF MANY …. in February 2009, I was obese (weighed 235) and diagnosed as being a Type 2 Diabetic who was taking 4 insulin shots and drugs for diabetes, cholesterol and hypertension.

Today, I am 70+ lbs lighter and I have normal Blood Glucose readings, for non-diabetics AND I have normal blood pressure and cholesterol… AND I TAKE  -0- drugs and -0- insulin.

I attribute my success to a “Twin Pillar Approach” to Fitness/Wellness.

1) Meal Plan - I follow a low carb paleo style meal plan… it is MUCH more than a meal plan…it’s a life plan espoused by Mark Sisson in “The Primal Blueprint.  Following a Very Low Carbohydrate version of the meal plan was THE primary reason for my success.

2) Exercise - In February 2009, I could only walk about 1/2 mile. Whatever you can do …. do it. Start moving… walking, jogging, tennis, etc etc.   Today,  I exercise most days a week. 

* Remember!  … today is the FIRST DAY of the rest of YOUR LIFE!!! Make it count!  Go PRIMAL TODAY!!!  Doing so will reduce the likelihood of  diabetic complication due to High Blood Glucose.

** For exercise, JUST do a little more today, than you did yesterday. Daily consistent action = SUCCESS!

My Diabetic Nutrition Chart


My Meal Plan

Since August 2009,  less than 50 grams of carbs per day.  I generally stay below 30 grams per day. Over the last six months, I am typically in the 15 to 25 gram range per day….and I exercise ALMOST every day.

This is a meal plan not just for Diabetics… it is a meal plan that ALL PEOPLE can live with.

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 – Louisiana Hot Sauce, Tabasco, Black and Red Pepper,

Occasionally I will Consume….

Wine – once a month I will drink wine, always 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.

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


– Stevia and Artificial Sweeteners are okay during the transitional period but not for long term usage.  You want to break the addiction to carbohydrates and that is more difficult if you continue to eat sweeteners.

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

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


Disclaimers :

*  I recommend that ALL Diabetics who  are NEW to a low carb 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 lower carb 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.

*** I am NOT a doctor, dietitian nor nutritionist.  If my example or suggestions conflict with your doctor’s advice, please consult them.

**** IF YOUR DOCTOR does NOT support a low carb paleo meal plan, FIND ONE WHO DOES.  If you are having difficulty locating a “Low Carb” doctor or have questions? Email me HERE.


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

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