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This 7-day sample meal plan is designed to support both your health and your lifestyle, offering balanced, whole-food meals that promote steady energy and stable blood sugar levels without adding stress to your day. While the plan doesn’t rely on leftovers, meals can easily be repurposed throughout the week to save time and simplify preparation.
Inside you’ll find:
21 balanced recipes for breakfast, lunch, and dinner built around low glycemic index carbohydrates to help minimize blood sugar spikes and crashes.
A comprehensive shopping list, organized for efficient and easy grocery trips.
Full nutritional information for each recipe, including fiber, fat, carbohydrates, protein, and key micronutrients.
Helpful notes and substitution tips included with every recipe, allowing flexibility for taste preferences, dietary needs, or ingredient availability.
A focus on low glycemic carbohydrates that are thoughtfully paired with healthy fats and protein to support sustained energy release and improved glucose control throughout the day.
Up to 30 grams of dietary fiber daily from a wide variety of fruits, vegetables, legumes, and whole grains, including soluble fiber sources such as oats and beans to help regulate blood sugar and support healthy cholesterol levels.
Regular inclusion of heart-healthy fats, including omega-3 fatty acids (EPA and DHA) from fatty fish to support cardiovascular, cognitive, and immune health, alongside omega-9 fats from olive oil and nut butters to further ease the glycemic response to meals.
A protein-balanced approach, providing approximately 20% of daily calories from high-quality protein sources such as salmon, halibut, eggs, legumes, nuts, and seeds, with protein evenly distributed across meals to promote blood sugar stability and preserve muscle mass.
This meal plan is designed to be flexible, nourishing, and sustainable, helping support long-term metabolic health while keeping meals enjoyable, satisfying, and practical for everyday life.
This 7-day sample meal plan is designed to support both your health and your lifestyle, offering balanced, whole-food meals that promote steady energy and stable blood sugar levels without adding stress to your day. While the plan doesn’t rely on leftovers, meals can easily be repurposed throughout the week to save time and simplify preparation.
Inside you’ll find:
21 balanced recipes for breakfast, lunch, and dinner built around low glycemic index carbohydrates to help minimize blood sugar spikes and crashes.
A comprehensive shopping list, organized for efficient and easy grocery trips.
Full nutritional information for each recipe, including fiber, fat, carbohydrates, protein, and key micronutrients.
Helpful notes and substitution tips included with every recipe, allowing flexibility for taste preferences, dietary needs, or ingredient availability.
A focus on low glycemic carbohydrates that are thoughtfully paired with healthy fats and protein to support sustained energy release and improved glucose control throughout the day.
Up to 30 grams of dietary fiber daily from a wide variety of fruits, vegetables, legumes, and whole grains, including soluble fiber sources such as oats and beans to help regulate blood sugar and support healthy cholesterol levels.
Regular inclusion of heart-healthy fats, including omega-3 fatty acids (EPA and DHA) from fatty fish to support cardiovascular, cognitive, and immune health, alongside omega-9 fats from olive oil and nut butters to further ease the glycemic response to meals.
A protein-balanced approach, providing approximately 20% of daily calories from high-quality protein sources such as salmon, halibut, eggs, legumes, nuts, and seeds, with protein evenly distributed across meals to promote blood sugar stability and preserve muscle mass.
This meal plan is designed to be flexible, nourishing, and sustainable, helping support long-term metabolic health while keeping meals enjoyable, satisfying, and practical for everyday life.