28 Your Six-Week Meal Plan

While the guidelines you’ve been given throughout this book are enough for you to get and stay on The Blood Sugar Solution program successfully, many people like to have a bit more guidance regarding what to eat.

With the assistance of Deb Morgan, culinary inspiration and leader extraordinaire behind the Kripalu Kitchen, I’ve developed two weeks’ worth of daily menus you can rotate over the course of the program. In reality, you can use any of the recipes for any day of the program. However, I’ve structured daily menus to keep the program nice and simple.

To make it even simpler, follow the menus as outlined for the first 14 days. After two weeks of using these recipes, you will have a good sense of what your body craves and how to nourish it properly. At that stage, you can mix and match recipes and daily menus for the remaining four weeks.

For each week’s recipes, I have created a comprehensive shopping list that will make it easy to shop for all the food you need to make these delicious and nourishing meals (see here).

Depending on your food preferences and cultural traditions, substitutions are possible. For example, vegan and vegetarian options can be substituted for those with animal proteins; simply replace the animal protein in the recipes with tofu, tempeh, or other forms of vegan protein. You will get the same benefits as long as you stick to high-fiber, nutrient-dense foods.

All the recipes are permitted on the basic program, and most are appropriate or can be adapted for the advanced program as noted. I have also provided tips for amazing do-it-yourself salads (see here). There are also many more recipes online, including kid-friendly recipes, at www.bloodsugarsolution.com.

Following this plan should make healing from diabetes more fun and delicious. Enjoy!

WEEK 1 MENU

Day 1

Breakfast:	Selections can vary; refer to Breakfast Recipes.
Snack:	Selections can vary; refer to Snack Recipes.
Lunch:	Salmon Salad in Steamed Collard Wraps (see here).
Dinner:	Lentil and Chicken Stew over Roasted Quinoa with Kale and Almonds (see here).

Day 2

Breakfast:	Selections can vary; refer to Breakfast Recipes.
Snack:	Selections can vary; refer to Snack Recipes.
Lunch:	White Bean Salad with Walnut Pesto Chicken (see here).
Dinner:	Fish and Vegetables in Parchment with Pecan Wild Rice and Goji Berry Pilaf (see here).

Day 3

Breakfast:	Selections can vary; refer to Breakfast Recipes.
Snack:	Selections can vary; refer to Snack Recipes.
Lunch:	Quinoa Avocado Salad with Black Beans over Arugula (see here).
Dinner:	Turkey and Spinach Meat Loaf with Millet Cauliflower Mash (see here) and Braised Greens with Red Onion and Sun-Dried Tomatoes (see here).

Day 4

Breakfast:	Selections can vary; refer to Breakfast Recipes.
Snack:	Selections can vary; refer to Snack Recipes.
Lunch:	Split Pea and Rosemary Soup and Spicy Roasted Squash (see here).
Dinner:	Asian Tofu Snap Pea Stir-Fry with Sesame Peanut Sauce over Brown Rice (see here).

Day 5

Breakfast:	Selections can vary; refer to Breakfast Recipes.
Snack:	Selections can vary; refer to Snack Recipes.
Lunch:	Chicken Vegetable Soup with Rice (see here).
Dinner:	Mediterranean Shrimp over Grilled Polenta (see here).

Day 6

Breakfast:	Selections can vary; refer to Breakfast Recipes.
Snack:	Selections can vary; refer to Snack Recipes.
Lunch:	Quinoa-Crusted Quiche (see here).
Dinner:	Black Bean Soup, Toasted Cumin Rice, and Garlic Kale and Cauliflower (see here).

Day 7

Breakfast:	Selections can vary; refer to Breakfast Recipes.
Snack:	Selections can vary; refer to Snack Recipes.
Lunch:	Tofu Fried Rice (see here).
Dinner:	Salmon Pecan Cakes with Peach Chutney and Sautéed Swiss Chard with Slivered Almonds (see here).

WEEK 2 MENU