Daily Guidelines

• Carbs per meal: 25–35g
• Snacks: 10–15g carbs
• Meal frequency: 3 meals + 2 snacks
• Eat slowly and in small portions to avoid overwhelming digestion.
• Always pair carbs with protein or healthy fats to prevent glucose spikes.

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Day 1 – Gentle Start

Meal	Foods	Carbs
Breakfast	Greek yogurt (½ cup), 1 tbsp chia seeds, ½ banana, cinnamon	25g
Snack	Boiled egg + 6 almonds	3g
Lunch	3 oz grilled chicken, ½ cup mashed sweet potato, ½ cup steamed zucchini	30g
Snack	Ginger tea + cheese stick	1g
Dinner	3 oz baked salmon, ½ cup roasted cauliflower, ½ cup cooked carrots	30g

Day 2 – Building Fiber Slowly

Meal	Foods	Carbs
Breakfast	Protein shake (unsweetened almond milk + protein powder + ½ apple)	25g
Snack	Cottage cheese (½ cup) + 5 walnut halves	4g
Lunch	3 oz turkey breast, ½ cup quinoa, ½ cup roasted butternut squash	35g
Snack	Peppermint tea + Greek yogurt (½ cup)	7g
Dinner	3 oz cod, ½ cup green beans, ¼ cup brown rice	30g

Meal	Foods	Carbs
Breakfast	2 scrambled eggs, 1 slice whole grain toast, cooked spinach	30g
Snack	½ small apple + 1 tbsp peanut butter	12g
Lunch	3 oz grilled chicken, ½ cup lentils, ½ cup roasted carrots	35g
Snack	Ginger tea + 6 almonds	3g
Dinner	3 oz salmon, ½ cup mashed cauliflower, ½ cup zucchini	30g

Meal	Foods	Carbs
Breakfast	Greek yogurt + 1 tbsp flaxseed + ¼ cup blueberries	25g
Snack	Bone broth + boiled egg	2g
Lunch	3 oz turkey breast, ½ cup farro, ½ cup roasted beets	35g
Snack	Peppermint tea + ½ small banana	15g
Dinner	3 oz cod, ½ cup mashed sweet potato, ½ cup green beans	30g

Meal	Foods	Carbs
Breakfast	2 scrambled eggs + sautéed mushrooms + 1 slice whole grain toast	30g
Snack	Greek yogurt (½ cup) + cinnamon	8g
Lunch	3 oz salmon, ½ cup quinoa, ½ cup steamed broccoli	35g
Snack	Ginger tea + cheese stick	1g
Dinner	3 oz chicken breast, ½ cup roasted carrots, ½ avocado	30g

Meal	Foods	Carbs
Breakfast	Protein shake with ½ cup frozen berries + cinnamon	25g
Snack	Boiled egg + ginger tea	2g
Lunch	3 oz cod, ½ cup lentils, ½ cup roasted carrots	35g
Snack	Greek yogurt + 6 almonds	7g
Dinner	3 oz turkey burger, ½ cup mashed cauliflower, ½ cup roasted zucchini	30g

Meal	Foods	Carbs
Breakfast	Greek yogurt + 1 tbsp chia seeds + ¼ cup blueberries	25g
Snack	Bone broth + boiled egg	2g
Lunch	3 oz salmon, ½ cup farro, ½ cup roasted beets	35g
Snack	Peppermint tea + ½ small banana	15g
Dinner	3 oz chicken breast, ½ cup mashed sweet potato, ½ cup green beans	30g

Food / Supplement	Benefit
Cinnamon (½ tsp)	Improves glucose control
Ginger tea	Reduces nausea, aids digestion
Apple cider vinegar (1 tsp before meals)	Lowers post-meal glucose spikes
Berberine (if approved by doctor)	Mimics GLP-1, improves insulin sensitivity
Probiotics	Strengthen gut health and hormone balance

Tips for Diabetics on Insulin + GLP-1

1. Check blood glucose frequently, especially before meals and bedtime.
2. Adjust insulin dosage gradually with your provider as appetite decreases.
3. Always pair carbs with protein or fat to slow digestion.
4. Stay hydrated to prevent nausea and constipation.
5. Keep glucose tablets or juice nearby for low blood sugar emergencies.

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