Guessing what to eat.
- A shopping list that doesn't match the week
- Not sure what a sensible portion looks like
- Mixed advice from every direction
A Month of Diabetes-Friendly Meals, Planned and Ready to Shop
Get instant accessThe hard part usually isn't cooking. It's deciding.
This guide makes the decisions ahead of time, so the week starts with a menu and a list instead of a blank page.
30-Day Diabetes Meal Plan & Grocery Guide
$12.99
What's inside
- 30 days of meals, 4 weekly menus
- 26 recipes with carbs per serving
- Grocery lists sorted by aisle
- Plate method & label reading
Instant digital PDF download — no shipping.
Quantity
The Old Way vs. The PlinzoKitchen Way
Same kitchen, same busy week. The difference is knowing what to make next, with 30-Day Diabetes Meal Plan & Grocery Guide open beside you.
Your week, already planned.
- Balanced plates, written out for you
- A grocery list you can follow
- Simple steps, one week at a time
A look inside the book
Real pages from 30-Day Diabetes Meal Plan & Grocery Guide.
- Week 1 meal plan
- Week 1 grocery list
- Sheet-pan lemon chicken
What You Can Make
A few of the dishes in 30-Day Diabetes Meal Plan & Grocery Guide.
Chicken & quinoa power bowl
Baked salmon with brown rice & asparagus
Greek yogurt berry bowl
Photos for illustration: Kampus Production, Gustavo Fring, kei photo, FOX ^.ᆽ.^= ∫, Any Lane on Pexels.
What the plan gives you
- A menu for every one of the 30 days, with carbs and calories per day
- 26 recipes, most ready in 30 minutes or less
- Four grocery lists written for one person and sorted by aisle
- The plate method explained in plain language
- A label-reading guide, smart swaps and tips for eating out
30-Day Diabetes Meal Plan & Grocery Guide
$12.99
What's inside
- 30 days of meals, 4 weekly menus
- 26 recipes with carbs per serving
- Grocery lists sorted by aisle
- Plate method & label reading
Instant digital PDF download — no shipping.
Quantity
What's included
Everything below arrives as an instant PDF download.
Four Weekly Menus
Days 1 to 30
Three meals and two snacks each day, with totals shown for one snack or both. Dinners are cooked once and eaten twice, so most weeks need only three or four cooking sessions.
26 Recipes
With nutrition per serving
6 breakfasts, 6 lunches, 8 dinners and 6 snacks, each with approximate calories, carbohydrate, fiber, protein and fat.
Four Grocery Lists
Sorted by aisle
One list per week in US pack sizes, plus a pantry staples checklist you buy once.
Plate Method & Label Guide
The part you keep
How to build a balanced plate, read a Nutrition Facts label and judge a 15-gram carbohydrate portion.
Questions, answered
Is this medical advice?
No. It is general meal-planning information. It does not recommend or adjust any medication and it is not a treatment plan. Talk to your doctor or diabetes care team before changing how you eat, especially if you take insulin or other glucose-lowering medicine.
How many carbs are in a day?
With both daily snacks, about 130 to 170 grams of carbohydrate and 1,300 to 1,700 calories. Skip one snack for the lower range, 1,150 to 1,500 calories. Those are example numbers, not a prescription. Use the targets your own care team gives you.
Has a dietitian reviewed it?
Not yet. The plan was drafted with the help of AI software and edited by the PlinzoKitchen team. The nutrition figures are estimates calculated from standard USDA values.
How do I get it?
It is a digital download: one 46-page PDF, available right after checkout. Read it on your phone or print it on US Letter paper. Nothing is shipped.
What if it isn't for me?
You can ask for a refund within 30 days of purchase. Each request is reviewed under our Refund Policy.
Made for busy households
If you are managing your own meals, or cooking for a parent or partner who is watching carbohydrates, this gives you a month you can follow as written or bend to suit your kitchen. It uses US measurements and food you can find in any American supermarket.
Thirty days. One list a week.
Download the plan today and have next week's menu and shopping list ready tonight.
Get instant access
