Sample Diabetes Meal Plan


If you search the internet you will find MANY sites with a so called “diabetic meal plans”. Some will call themselves “diabetic friendly”… The problem with 99 % of them, they are designed to keep you on ever increasing amounts of drugs and insulin.

MOST are not ‘diabetic friendly”, they are friendly to Monsanto and Large Drug Companies (Big Pharma)


The diabetes meals below are based on my diabetic nutrition chart.

This diabetes meal plan is designed to reduce your drug and insulin requirements and it has been successful for me and many others.

Should you doubt me, check out my story HERE and check out the story of many others who are finding success eating this way as well, by clicking here.


When first starting out, I recommend Meats & Veggies… like this. :)


My Diabetes Meal Plan

Week DayBreakfastLunchDinner
Pork & Spinach
Cheese, Shrimp & Sausage
TuesdayMeatwich  Egg/BaconBacon CupsChili
WednesdayChili & EggsChili & FishChili & Steak
ThursdayMeatwich Bacon, Egg & CheeseSquash Spaghetti & SauceSteak (Add green vegetable)
FridaySteak & EggsFlorida AvocadoPepperoni Cauli-Pizza
SaturdayMeat MuffinsChicken WingsCheese, Shrimp & Sausage
SundayEggs, Greens & BaconTilapia & SpinachPork Ribs & Vegetable


Preferred Snacks: Zero Carbs

(check labels… companies find ways to add carbs)

  • Canned Fish – Tuna, Salmon, Sardines (preferably not in vegetable oils)
  • Pork Rinds
    yes they are healthy, read this.
  • Hard Boiled Eggs – perfect snack food, travels well.
  • Coconut Oil
  • Meats
  • Cheese – can be inflammatory if dairy intolerant
  • Butter – can be inflammatory if dairy intolerant

Snacks: Higher in Carbs


(Caution: Some of these items can be higher in carbohydrate totals)

  • Coconut
  • Avocado
  • Olives – black or green
  • Beef Jerky – careful though, some brands have more carbs.
  • Nuts – Almonds, Pecans
  • Deli Meats
  • Vegetables – Celery Sticks, Green Peppers, Broccoli, Cauliflower,
    Cucumbers (pickles), Sauerkraut.
  • Dark Chocolate


  • I typically only eat two meals a day, period. I completed the
    meal plan above with three meals since that is the way most people were
    taught to eat. 
  • Occasionally I will eat three meals or two meals with a snack.
  • I often cook large “batches” of foods such as my “primal chili” or
    pork shoulders or 5 lbs of ground beef etc.  For the next 3-4 meals, I will
    incorporate these into my meal plan. I tried to apply this to the meals
    below, that’s why you will see chili one meal and then chili with fish, eggs
    etc the next several meals.
  • My typical day is “break-fast” at 10:00 AM and dinner at 6:00 PM.
  • Daily calorie range is 2,000 – 3,000.
  • Ninety percent of the time I “braise” my meats and vegetables
    together in a black cast iron skillet. 

For Type 2 Diabetics, controlling diabetes with diet is possible. EVERY
person that follows this meal plan reduces drugs and insulin. Every single
… many wean off drugs and insulin completely.

I don’t like the terms “diabetes diet plan” or “diabetic diet plan” to
describe this meal plan. Instead, I like to describe this as my “freedom meal
plan”, it keeps me free from drugs and insulin shots.


Ebook: How to Reduce Blood Sugars

Ebook: How to Reduce Blood Sugars

If all of this seems daunting and overwhelming?

If your blood sugars are elevated and you can not achieve my numbers…

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


Here is my Diabetes Warrior Info:

My Diabetes Meal Plan ( a true diabetes diet, not like most of those promoted by American Diabetes Association)

How I Play