A Month of Meals, Already Planned

Working out what to eat is often the hardest part of managing a diabetes-friendly kitchen. The 30-Day Diabetes Meal Plan & Grocery Guide does the planning for you: breakfast, lunch, dinner and two snacks for every day, four grocery lists sorted by supermarket aisle, and 26 recipes made from everyday US ingredients.

What's Inside

• Four weekly menus covering all 30 days, with approximate carbohydrate and calories for each day.
• 26 recipes: 6 breakfasts, 6 lunches, 8 dinners and 6 snacks, each with calories, carbohydrate, fiber, protein and fat per serving.
• Four grocery lists written for one person and sorted by aisle, plus a pantry staples checklist.
• The plate method explained, following the ADA's published plate method approach.
• Carbohydrates in plain terms: how to read a US Nutrition Facts label and what a 15-gram portion looks like.
• Smart swaps and an eating-out guide so the plan bends around real life.

How the Plan Works

Recipes repeat on purpose. You cook a dinner once and eat it twice, or turn it into the next day's lunch, so most weeks need only three or four cooking sessions. Most meals come to about 30 to 45 grams of carbohydrate and snacks to about 15 to 20. You can follow it two ways: Maintenance, with both daily snacks (1,300 to 1,700 calories and 130 to 170 grams of carbohydrate a day), or Standard, skipping one snack (1,150 to 1,500 calories). The menus show both totals for every day.

Who It's For

• Adults who want a ready-made, diabetes-friendly menu to discuss with their care team
• Anyone cooking for a family member who is watching carbohydrates
• Busy people who want a grocery list they can take straight to the store

Please Note

This guide is general information, not medical advice. It does not recommend or adjust any medication, and it is not a treatment plan. The nutrition figures are estimates calculated from standard USDA values. The plan was drafted with the help of AI software and has not been reviewed by a registered dietitian or physician. Talk to your doctor or diabetes care team before changing how you eat, especially if you take insulin or other glucose-lowering medicine.

Instant Digital Download

You'll receive a 46-page PDF you can download from your PlinzoKitchen account, read on any device or print at home on US Letter paper. Nothing is shipped. For personal use only.