The Ultimate
Type 1 Diabetes Meal Plan
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6-Week Done-For-You Meal Plan
Say goodbye to the daily stress of figuring out what’s for breakfast, lunch, dinner, or even snacks. This 6-week meal plan has your back with everything mapped out for you—I’m talking actual comfort food that still prioritizes your blood sugar because life’s too short for just salads and plain chicken.
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Simplified Weekly Grocery Lists
No more wandering the grocery aisles in a daze or standing in front of your fridge thinking, What do I even have to eat? I have the hard part already completed for you with easy-to-follow weekly grocery lists so you can stroll the aisles knowing you’re grabbing exactly what you need. No more missed ingredients, last-minute runs to the grocery store, or wasted food. With everything mapped out, you’ll have a fridge full of purpose and a week of satisfying meals that practically make themselves.
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Over 60+ Quick and Easy Recipes
When your day is already filled with important decisions that directly impact your health, you need meals that are quick, simple and still mindful of your blood sugar. That’s why I’ve carefully selected recipes that come together in 30 minutes or less– providing you with the simplicity you need without draining your energy further.
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Reliable Routine and Meal Inspiration
Whether you are craving a reliable meal routine or find yourself stuck eating the same meals over and over, this 6-week meal plan provides you with the structure to simplify meal planning while introducing new recipes to spice things up. By the end of the 6 weeks, you'll have an easy-to-manage meal routine and the skills to continue making balanced meal choices long after the plan ends.
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Meals Designed with Blood Sugars in Mind
This meal guide will show you how to create simple and satisfying meals through pairing carbs with protein, fat and fiber. With this flexible framework, you’ll learn how to prepare meals that support your blood sugars while bringing a world of delicious food options back into your life.
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SPECIAL BONUS!
Comprehensive list of snack and dessert options that aren't meat and cheese!
Introducing
The Ultimate
Type 1 Diabetes Meal Plan
Inspired by My Struggles, Made for Your Success
When I was first diagnosed with type 1 diabetes, it felt like my entire world was turned upside down. I was bombarded with advice- some helpful, some confusing and some downright contradictory. Was I supposed to avoid carbs completely? Stick to a strict list of "diabetes-friendly" foods? Eat on a rigid schedule?
Managing my blood sugars became an all-consuming task, with every bite of food, every carb count, and every insulin dose, carrying a weight of urgency to get it right. But, it was difficult to know the answer when every decision felt like a potential disaster waiting to unfold.
The meal plans I received from my care team or found online were meant to be a promising solution, but they only ended up creating a new challenge. Instead of easing my anxiety about what to eat, they were overly restrictive, completely unappealing and left me still searching for a lasting solution.
Like many of us, I just wanted some sense of control and a break from the endless decision-making. So, I created my own safe routine of grilled chicken, broccoli, sweet potatoes, and an embarrassing number of cheese sticks. But after a while, I began to ask myself: Is this really my life now? A never-ending loop of bland foods and constant fear of getting it wrong?
I needed a plan that went beyond checking boxes, but actually helped me manage my blood sugar, build lasting habits, and allow me to enjoy the foods I loved before my diagnosis. The Ultimate Type 1 Diabetes Meal Plan was born from my personal struggles and made for the success of the countless others with T1D who have faced similar challenges, frustrations and setbacks with the existing options.
This isn’t just another meal plan– it’s the golden ticket you’ve been searching for.
Why You Need This
(Like Yesterday)
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You're sick of the "What's for dinner?" panic.
It’s 6 PM, you’re starving, and the fridge only has wilted veggies and the same old leftovers. You’re too tired to think of something healthy, but you won’t want to settle for bland either- you just want a meal that’s easy, delicious, and won’t leave you stressed about your blood sugar later.
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Meal planning is a major source of stress.
You start out the week all excited, ready to make it work, but by week two, you were back to takeout. You need a plan that actually works and doesn’t send you back to square one.
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You're stuck in a food rut.
You keep eating the same few “safe” meals because, well, at least you know what’s going to happen with your blood sugars. But, how many nights of chicken and broccoli can you stomach before you lose your mind?
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You keep "winging it" (and it shows).
You thought you’d figure out a consistent meal plan on your own, but instead, it’s just been an endless cycle of frozen chicken nuggets, takeout wild blood sugar swings and a lot of frustration.
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You've got too much on your plate (pun intended)
Between managing your diabetes, your job, life, and everything in between, meal planning gets pushed to the bottom of the list every single time. You need a plan that’s ready to go—so you can have time to breathe and focus on what really matters.
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You want to eat like a human, not a robot.
You’re tired of the “T1D-friendly” meals that feel like punishment—bland salads, boring protein, and nothing that really satisfies you. You want food that feels indulgent and delicious and doesn’t send your blood sugar into orbit.
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You're tired of falling into unhealthy eating habits.
Whether it’s munching on random snacks all day or grabbing wha tever’s quickest just to get by, your eating habits are all over the place—and it’s messing with your blood sugar. A meal plan gives you the structure you’ve been desperately needing to break free from this cycle.
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You want to lower your A1C, but the road to get there is blurry.
All the trial and error has left you spinning, unsure of what will actually move the needle. A meal plan is the perfect stepping stone to building a consistent habit of food pairing and begin making steady progress towards improving your numbers.
Frequently
Asked Questions
Are carb counts included?
Carb counts are not included in this meal plan because the amount of carbohydrates each person with type 1 diabetes needs or chooses to eat at a meal can vary widely.
Plus, factors like different brands, portion sizes and preparation methods can influence carb content, too. But don't worry, I chose ingredients that I know have easily accessible carb counts so you can adjust based on your portion size. If you need any assistance with determining carb counts for any of the recipes included, please email me at amanda@t1dnutritionsit.com
Can i customize meals based on preferences or allergies?
Of course! The meal plan is flexible, and we encourage you to make it yours. Swap ingredients to suit your taste buds or to accommodate any allergies—whether you’re gluten-free, dairy-free, or just picky (no judgment here!).
How much will weekly groceries cost?
Good question! The grocery cost will depend on where you live, the brands you buy, how many you're cooking for and how often you shop. I’ve kept the recipes as budget-friendly as possible, using common ingredients that are easy to find and have between 4-6 servings.
Can I continue following this meal plan after 6-weeks?
Absolutely! The beauty of this meal plan is that it’s designed to be sustainable, not just a 6-week quick fix. You can keep following week after week or use your new habits as a foundation for your own routines. Your future self will thank you for the habits you’ve built!
What if I don't like a recipe or want to swap a meal?
No problem! The meal plan includes plenty of options, and we totally encourage you to mix things up. Find what works best for you—after all, we all deserve to eat things we enjoy!
Will this meal plan help me lose weight?
This meal plan is not designed for weight loss. Instead, the focus is on helping you develop a low-stress approach to meal planning that supports blood sugars and overall health. The recipes are created to support balanced nutrition but don’t account for your individual calorie needs or weight-related goals.
Can I follow this meal plan if I have other health conditions?
This meal plan is for general and information purposes only. You should not rely on this information as a substitute or replacement of professional medical advice, diagnosis, or treatment.