The Plate Method of Super Meal Planning

Website Reference: 

http://www.deathtodiabetes.com/Super_Meal_Plate.html

The Plate Method of meal planning has become very popular because it makes it so much easier to figure how what should be on your plate. Unfortunately, the majority of the Meal Plates offered by the American Diabetes Association and other organizations are not designed to help a diabetic reduce their medications and reverse his or her diabetes.

However, the author has developed a Meal Plate of superior nutrition that will improve your blood sugar and help you begin to reverse your diabetes -- and, without having to do a lot of calorie counting and carb counting.

How to Create Your Super Meal Plate

The Super Meal Model Plate is an effective way for both managing diabetes and losing weight. Creating your Meal Plate let's you still choose the foods you want, but changes the portion sizes so you are getting larger portions of non-starchy vegetables and a smaller portion of starchy foods. Then, you can use blood glucose testing (and the Death to Diabetes Cookbook) to try new foods within each food category.

Try the following simple steps to get started with the Death to Diabetes Super Meal Plate for a typical super dinner:

1. Using a 9-inch dinner plate, cut the plate in half; and, on one side, cut it again so you will have 3 sections on your plate.
2. For your primary Carbohydrate, fill the half section with 2 to 3 cups of raw or lightly-steamed green/brightly-colored vegetables such as:
   1. Spinach, broccoli, Brussels sprouts, asparagus, bok choy
   2. Greens (collards, turnips, mustard), green beans, bean sprouts
   3. Cauliflower, cabbage, kohlrabi, artichokes, okra, sauerkraut
   4. Romaine lettuce, onion, cucumber, celery, parsely
   5. Sea vegetables (arame, dulse, kelp, kombu, nori, wakame)
3. In one of the quarter sections, place another vegetable (1 cup) or one of the following starchy vegetables (as long as your blood glucose has stabilized):
   1. Sprouted grain bread (1 slice) -- no wheat bread!
   2. Organic brown rice (¾ cup) -- no white rice!
   3. Whole grain pasta, tortillas (¾ cup)
   4. Beans and peas, such as kidney beans, pinto beans, lima beans, black beans, chickpeas, green peas, or black-eyed peas (1 cup)
   5. Red/yellow/orange peppers, mushrooms, carrots, squash, string beans, turnips, beets, tomatoes -- mix in with the other vegetables for some variety
   6. Sweet potatoes, pumpkin, winter squash (no corn, white potatoes!)
   7. Whole grain crackers, snack chips, pretzels, or fat-free popcorn
4. For your primary Protein, in the other quarter section, put your lean meat or meat substitute such as:
   1. Chicken or turkey without the skin (4 to 6 oz. -- size of your fist)
   2. Fish such as tuna, wild salmon, cod, or sardine (5 to 6 oz.)
   3. Organic Omega-3 eggs, low-fat cheese
   4. Seafood such as shrimp, clams, oysters, crab, or mussels
   5. Lean cuts of organic beef, bison, or venison
   6. Tofu, tempeh, miso
5. For your primary Fat, add 1 tbsp. of a plant oil such as extra virgin olive oil (pour on top of the vegetables)
   1. Optional: Mix the olive oil with apple cider vinegar
   2. Optional: 1 tbsp. extra virgin coconut oil
   3. Optional: 2 tsp. macadamia nut oil and 1 tsp. organic butter
   4. Avoid vegetable oils such as corn oil and soybean oil
   5. Also, avoid canola oil!
6. Add organic spices and herbs to the vegetables and/or meat
   1. Garlic, onions, leeks, shallots
   2. Cayenne pepper, Tabasco sauce, black pepper
   3. Sea salt (Make sure the salt is not white!)
   4. Curry, oregano, paprika
7. For your primary Liquid, add a glass of filtered water (16 to 24 ounces).
   1. Optional: Add 8 oz. of fresh green raw vegetable juice
   2. Optional: Add 8 oz. white tea or herbal tea (decaffeinated)
   3. Note: Avoid cow's milk, soda, diet soda, fruit juice, and coffee
8. Optional: For dessert, try a piece of whole fruit or a 1/2 cup fruit salad, but only if your blood glucose has stabilized. Avoid bottled fruit juices and canned fruit.

Note: Other options for a super dinner (or other super meal) include salads, stir-fry, sandwiches, stews and soups that utilize the primary carbs, proteins, and fats listed above.     

                          

Attributes of the Super Meal Model Plate

The following attributes of the Super Meal Plate help to describe what your meal plate should look like:

• More frequent meals (4 to 6 times/day)
• Smaller meals (400-500 calories)
• Macro-nutrient Balance
• (Super Carbs, Proteins, Fats, Liquids)
• At least half the plate is vegetables
• Key micronutrients, i.e. vitamins, minerals, phytochemicals) 
• High Fiber Content (30-35g/day)
• Fermented Foods (3-5 times/week)
• Raw Vegetables (50%-80%)
• Some Raw Fruits 
• Nutritional Supplementation (Food-based)
• Minimum/No flour, sugar, wheat, fructose, processed foods, fast foods
• Minimum/No HFCS, PHO, nitrates, artificial sweeteners, food additives
• Minimum/No caffeine, alcohol, drugs
• Minimum/No dairy, especially pasteurized cow's milk/cheese; gluten (for Type 1s)

Key Point: This is not a low fat diet! Ironically, low fat diets helped to make us fat!

The Key Macronutrients of the Super Meal Plate

Super Carbohydrates include many bright, colorful and green, leafy vegetables, some dark, colorful whole fruits, and some specific organic whole grains (but, not wheat bread!). 

Super Proteins include cold-water fish, nuts/seeds, fermented soy, organic dairy, lean animal meats (i.e. chicken, turkey, organic beef), wild animal meat (i.e. bison, ostrich, deer).
Note: If you are concerned about the mercury in fish, eat smaller fish or take an Omega-3 supplement.

Super Fats include plant oils such as extra virgin olive oil, macadamia nut oil, and extra virgin coconut oil (but avoid clear vegetable oils or canola oil!), and the oil in nuts/seeds and cold-water fish.

Super Liquids include filtered water, raw vegetable juices; some raw fruit juices; specific teas; and, a couple of the organic bottled juices.

Note: The Super Meal Plate also provides other key nutrients and many of the key micronutrients including vitamins, minerals, antioxidants, enzymes, fiber, oil, and water.

Tips for Using the Super Meal Plate
Begin eating these healing super foods; and, refer to Chapters 6 and 7 for a detailed list of all the super carbs, super proteins, super fats, and super liquids that support the Death to Diabetes Super Meal Model Diet for Diabetics.

Start eating the Super Meals, including the Super Breakfast, the Super Lunch, and the Super Dinner, and watch your blood glucose level start to steadily come down!

Make sure that you have at least one raw salad every day, if possible.

Stick with the program and watch your blood sugar come down and the weight melt off your body!

If you struggle with making healthy diet changes, read How to Change Bad Eating Habits.

Start eating The Top 10 Super Foods, including more salads and wholefood supplements.

Note: If you need more help with preparing healthy meals, then, get the Death to Diabetes Cookbook which contains hundreds of balanced, healthy meals and lots of mouth-watering recipes!

Super Meal Model Plate for Meal Planning

Author's Personal Note: When I first got out of the hospital, I found it very difficult trying to figure out what to eat 4 to 5 times a day for breakfast, lunch, snack, and dinner. Thankfully, my mother and daughter helped with the grocery shopping, meal planning, and meal preparation. But, once they left and returned home, I was now on my own to do my own grocery shopping, meal planning, and meal preparation.

At that time, I discovered that there were two critical items associated with food that I needed to understand if I really wanted to keep my blood sugar under control and eventually be able to reduce the amount of insulin I was taking.

Those two critical items were (1) what foods to eat/not eat; and, (3) how much of those foods to eat with each meal. At the beginning, I did a lot of calorie counting and carb counting, but I noticed that certain combinations of foods kept my blood sugar in the normal range.
Because I liked pictures and charts (what engineer doesn't? ) , I decided to create a picture of what a healthy meal should look like, and tape that picture on my refrigerator. I also carried a copy of the picture with me when I went grocery shopping.

Because the picture was so colorful, some people in the grocery store would ask me what was the purpose of the diagram? When I would tell them that I was diabetic and that I needed something to remind me what foods to buy (and not buy), a couple of the people asked me if I had an extra copy of the diagram!  So, I started carrying extra copies of the diagram to hand out to people who asked for it.

This colorful diagram eventually became the Super Meal Model Plate. I specifically designed this diagram of a meal plate to make it easier for diabetics (and non-diabetics) to design healthy, balanced meals without having to spend a lot of time counting calories and carbohydrates.

Personally, I felt that counting calories-and carbs was time-consuming and very frustrating, and, really not that effective. Then, I began to think that maybe I'm not the only one who is frustrated and disappointed with counting calories and carbs.

And, given everything that I had to deal with on a daily basis just to manage my diabetes, I felt that it was important to keep things as simple as possible.

The Super Meal Model Plate Helps to Reverse Your Diabetes           

The "Death to Diabetes" Super Meal Model Plate (Diet for Diabetics) is more than "a diet". It is part of a comprehensive 10-step wellness program that is designed to improve the health of people suffering with Type 1 and Type 2 diabetes as well as other systemic health issues. 

This nutrient-dense meal plate model is a major improvement on the current conventional meal plates out there. This Super Meal Plate is based on a superior diet designed for diabetics (and non-diabetics), and is also designed to address other health issues such as high blood pressure, high cholesterol, heart disease, and chronic fatigue. 

 

The "Death to Diabetes" Super Meal Model Plate (Diet for Diabetics) has many of the attributes of the Mediterranean Diet, Zone Diet, South Beach Diet, and Asian Diet --  with nutritional modifications to address the root causes of Type 2 diabetes and help to better control Type 1 diabetes.

Some people see this Super Meal Model Plate & Diet (for diabetics) as a"low carb" diet, but, the author sees it as a lot more than just a "low-carb" diet. He prefers the term "balanced" diet because there is a balance of carbs, proteins, and fats that promotes cellular repair and improves the overall health and wellness of the body.

Consequently, this Super Meal Model Plate & Diet can be used by non-diabetics, who want to lose weight, lower their blood pressure, or just improve their overall health.

Note: The Super Meal Model Plate was designed by the author to make it easier for diabetics (and non-diabetics) to design healthy, balanced meals without having to spend a lot of time counting calories and carbohydrates. Calorie-counting ((and carb counting)) can be time-consuming and very frustrating. And, given everything that a diabetic has to deal with, the author felt it was important to keep things as simple as possible.

Note: Most people just throw veggies and other foods together to create these combo-super meals, but these meals are out-of-balance and lack the proper balance of macronutrients and micronutrents. Without a proper balance of macronutrients and micronutrents, these combo-super meals do not contain the necessary nutrients to help you fight your diabetes! So, take out the guesswork and get the cookbook.

For the science behind the Super Meal Model Diet for Diabetics, read about nutritional science and the  clinical studies that the author used to design the model.

The "Death to Diabetes" Super Meal Model is truly THE Diabetes Diet for Diabetics, because it is specifically designed to help control, Type 1 diabetes and to help beat and reverse Type 2 diabetes -- by providing a more sustained level of energy and key nutrients that diabetics (and non-diabetics) are missing when they consume the more traditional grain-based, overly-processed, nutrient-poor or starchy meal.

The "Death to Diabetes" Super Meal Model has a very nutrient-dense protocol that provides nutrients that are key to the effectivity of THE Diabetes Diet including: carotenoids, antioxidants, Omega-3 EFAs (EPA, DHA), chlorophyll, magnesium, potassium, chromium, Vitamin E, Vitamin C, fiber, water.

The "Death to Diabetes" Super Meal Model also provide key nutrients for repairing and healing the body from cellular damage due to diabetes, injury, or some other systemic health issue. This nutritional program can also be designed to accelerate the body's repair and healing mechanisms -- especially with raw juicing, green smoothies, and cleanse/detox.

In addition, by avoiding the grain-based breakfast, diabetics and non-diabetics will not experience the mid-morning “crash” or craving for processed food/beverages. Over time, the "Death to Diabetes" Super Meal Model Diet for Diabetics will support blood glucose stabilization, cell repair and the regulation of the body's production and utilization of insulin.

Note: Refer to the clinical studies, including the China Study, which substantiate the benefits of a plant-based nutritional program to prevent and possibly reverse the effects of heart disease, diabetes, and some cancers.

Free Diabetes Meal Plans and Meal Samples

Diabetes Meal Plan Low-Carb Breakfast Options

Eggs are a smart breakfast choice on low carbohydrate diets, because they are carb-free and low in fat. If you want a fat-free option, use liquid egg whites. You can incorporate lean ham or turkey bacon into your breakfast, which provides protein without much fat.

An asparagus omelet with goat cheese is a healthy breakfast option you can make at home that only contains 6 g carbohydrates and 9 g of fat. This recipe calls for liquid egg whites, eggs, fat-free milk, chopped scallions, chopped fresh thyme leaves, chopped parsley, salt, ground black pepper, asparagus, crumbled low-fat goat cheese and chives for garnish. You can substitute the goat cheese for fat-free cheddar cheese if you wish to further reduce the fat content.

Another alternative for breakfast is to make homemade sausage by blending together raw, extra lean turkey with 1 tsp. of fennel seeds, a dash of salt, black pepper and 1 tsp. of Italian seasoning. Cook on the stove-top or under the broiler and serve with a low-carb wheat wrap for a breakfast with 11 g of carbohydrates and 1 g of sugar.

Other Diabetes Meal Plan Low-Carb Breakfast Options

Yogurt with Berries: A healthful low-carb breakfast can include fruit, and berries are a solid choice because they are rich in vitamins and antioxidants. Choose plain low-fat or non-fat yogurt and add your own fresh or frozen berries to avoid the added sugar found in flavored yogurts. Strawberries, raspberries and cranberries all have around 2 g of carbs per quarter-cup serving.

English Breakfast: A traditional English breakfast includes fried eggs, bacon, sausage, grilled mushroom and tomato, baked beans and fried bread, according to Project Britain. You can turn this into a healthy, filling, low-carb feast by omitting the toast and replacing it with extra tomato and mushroom. If you are concerned about fat, swap bacon for turkey bacon and substitute a veggie sausage for meat sausages.

Baked Apple with Cottage Cheese: Apples are low-calorie and may help protect against heart disease and promote digestive health, according to the University of Illinois, and a baked apple makes a simple, nutritious hot breakfast. You should always eat apples with the skin on to get the maximum amount of fiber, which will help you feel full for longer, and to take advantage of most of the apple's vitamin C content, which is just under the skin. Try topping your apple with low-fat cottage cheese and a sprinkling of cinnamon to add calcium, protein and vitamins A and D to your breakfast.

Diabetes Meal Planning Low-Carb Lunch Options

Salads can actually be filling low-carb lunch options if you load them with protein. Use spinach in your salad to obtain iron and top it with your choice of protein such as tuna, salmon, chicken or shrimp. Toss in more fruits and vegetables for extra vitamins and minerals such as asparagus, tomatoes, sprouts and avocado, which provides healthy fat. Vegetables are sources of complex carbohydrates and fiber that won't spike your blood glucose levels.

Buffalo chicken bites are another lunch option you can make at home with cubed boneless, skinless chicken breasts, hot-pepper sauce or barbecue sauce, trans fat-free margarine, canola oil, salt, freshly ground black pepper and celery stalks on the side. This tasty lunch supplies 16 g of protein and only 1 g of carbohydrates.
Lean turkey wraps are a good low-carb lunch option because they are low in fat and carbs as well as quick and tasty. Spread honey mustard or your low-fat sauce of choice on a slice of turkey. Place a reduced-fat slice of Swiss cheese on top and add spinach, which is packed with vitamins A and K, and potassium.

Salads also make healthy low-fat, low-carb lunch options, such as a tuna salad on spinach or grilled chicken salad on watercress and kale. Feel free to load up on nonstarchy vegetables when you make a salad because on many low-carb diets, vegetables are your main source of carbohydrates. Add nutrient- and antioxidant-rich vegetables such as broccoli, cauliflower, asparagus and brussels sprouts.

You could also make a lunch of 4 oz. of steamed shrimp with ¼ cup of brown rice and ½ cup of broccoli for 17 g of carbs with just 1 g of sugar. Vary your protein choices if you tire of shrimp or chicken. Choose from seared pork tenderloin, lean steak, turkey cutlets, white fish or salmon.

Diabetes Meal Plan Low-Carb Dinner Options

Fish is a healthy low-carb dinner option because it supplies your body with protein and omega-3 fatty acids, which support brain and heart function. Make five-spice wild salmon on a bed of spinach with finely grated lime peel, fresh lime juice, extra-virgin olive oil, finely chopped fresh ginger, Chinese five-spice powder, sugar substitute, salmon steaks, fresh baby spinach leaves and pressed garlic. This salmon dinner contains just 5 g carbohydrate and supplies 24 g protein.

Lean meats, such as sirloin steak, turkey breast, ham, duck and chicken are excellent low-fat, low-carb options for the main dish at dinner. Fish is another healthy option and the fat in fish has essential omega-3 and omega-6 fatty acids, which support heart health.

Steak au poivre is a tasty dinner option you can prepare at home, that only contains 7g of fat, 8g of carbohydrates and provides 21 g of protein. The ingredients for this warm, diet-friendly dinner include crushed garlic, crushed peppercorns, beef tenderloin steak that is trimmed of all visible fat, olive oil cooking spray, chopped onion, strips of bell peppers, minced garlic, beef-flavored bouillon granules, ground paprika and fat-free evaporated milk for a saucy finish when mixed with water, bouillon granules, paprika and peppercorns.

Another option is to make tacos by wrapping broiled, extra lean ground beef mixed with chili powder and chopped garlic in leaves of romaine lettuce. Top with a few slices of avocado for 4 g of carbohydrates and less than 1 g of sugar.

Another low-carb, low-sugar option is a thinly pounded chicken breast wrapped around 1 oz. of soft goat cheese and chopped chives. Serve with 10 asparagus spears for 2.5 g of carbohydrates and only trace amounts of sugar. If you need a quick option, simply broil any fish, poultry or lean meat and have it with 1 to 2 cups of green beans, sautéed bok choy, steamed cauliflower or mixed greens for 10 g or less of carbs and 5 g or less of sugar.

Diabetes Meal Plan Low-Carb Snacks

Keep your blood sugar low throughout the day by minimizing carbohydrate and sugar consumption. Snack on foods that are low in simple carbohydrates such as vegetable sticks and hummus, cheese or nuts.

Stuffed baked tomatoes make a yummy after work snack and contain only 4 g of carbohydrates. The recipe calls for plum tomatoes, shredded part-skim mozzarella cheese, roughly chopped fresh basil leaves, minced garlic, freshly grated Parmesan cheese, salt and freshly ground black pepper.

Diabetes Meal Plan Low-Carb Dessert Options

Believe it or not, you can indulge in desserts and still adhere to your diet. Just refrain from commercial and restaurant desserts because they are generally loaded with unhealthy fat, sugar and simple carbohydrates. Make healthy desserts at home such as fruit smoothies made with mixed berries, unsweetened almond milk, ice and sugar-free vanilla pudding or nonfat plain yogurt.

If chocolate is your guilty pleasure, chocolate meringue cookie kisses should satisfy your craving and only contain 1 g of fat and 2 g of carbohydrates. The recipe calls for egg whites, cream of tartar, sugar substitute, unsweetened cocoa powder, vanilla extract and light whipped topping.

Diabetes Meal Planners

Diabetes Meal Planning Made Easy!
If you want to learn quickly how to meal-plan and design super meals and snacks, and how to still enjoy some of your favorite foods (but still maintain good glucose control), then, get the very popular CD "Diabetes Diet, Nutrition & Food Tips" and/or the Meal Planning Tool Kit.

If you want a structured meal planner (with table charts), then, we recommend the Death to Diabetes 90-Day Meal Planner, or the 90-Day Boot Camp Meal Planner. It lays out what you should eat each day for breakfast, lunch, dinner, snacks, and dessert for 90 days.

The 90-Day Meal Planner and 90-Day Boot Camp Meal Planner are unique meal planners that guide you from Day 1 to Day 90 through 3 phases of meal planning charts:
1. Phase 1 Weeks 1 to 4
2. Phase 2 Weeks 5 to 8
3. Phase 3 Weeks 9 to 14

Each phase of the meal planning charts helps you to stabilize your blood glucose levels, cleanse & detox, initiate cell repair, and burn excess fat to support weight loss.

If you need hundreds of healthy recipes to help with your meal planning, we recommend the Death to Diabetes cookbook, which also contains cost-saving and time-saving meal planning ideas.

If you need help with meal planning and recipes, we recommend a combination of the cookbook and one of the 90-day meal planners.

Note: If you order printed copies of the cookbook and meal planner, we will send free copies of the 6 meal planning tools.

You can also order the Grocery-Shopping & Meal Planning,  but that information is included in the cookbook.

If you only need a meal planner for a typical day, then, we recommend the 1-Day Meal Planner  or the 1-Day Meal Planning Guide.  However, these 1-page planners should only be used as guides or memory-joggers.

If you would like more structure and meal planning guidance to make it easier for you to reverse your diabetes, obtain the cookbook and one of the following meal planners:

90-Day Meal Planner Schedule & Template

90-Day Boot Camp Meal Planner

Grocery-Shopping & Meal Planning

1-Day Meal Planner

1-Day Meal Planning Guide

If you would like to make meal planning easier, obtain our six most popular meal planning tools to help you on your journey to wellness.

The tools include a color meal planning guide, detailed meal plan, Super Meal Model Meal Plate diagram, favorite foods chart, diabetes management tracking chart, reverse diabetes 10-steps guide, and workshop folder.

The color Super Meal Planning Guide provides a simple overview of what a meal plan should look like for one day. You can use this 1-page guide as a template to design your meals for the rest of the week.

The 4-page detailed Super Meal Plan provides a very detailed meal plan for a typical day, with very specific foods for a healthy breakfast, lunch, snack, and dinner.

The Super Meal Model Meal Plate diagram is one of our popular tools because it shows on one piece of paper what your meal plate should look like, plus it identifies the foods to avoid, and it identifies the key supplements for diabetics. This diagram along with one of the meal planners eliminates the need to h ave to count calories!  Halelujah!

The Favorite Foods Chart is another popular tool, because it shows a list of everyone's favorite foods and comfort foods in one column, and the alternative (healthier) foods for each of those favorite foods in the adjacent column. Many of our clients use this chart when they go grocery-shopping.

The Diabetes Management Tracking Chart helps diabetics track and record their activities from sunrise to sunset, without having to spend a lot of time writing. Many of our clients use this chart instead of the diabetes journal to track their progress.

The Reverse Diabetes 10-Steps Guide helps clients remember the  program's 10 steps that they should be following without having to go back and extract the information from the 400-page book.
                 
Get these popular meal planning tools to save you time, money, and frustration.

If you need help with designing a super meal, a super salad, or a super smoothie, and you're not ready to get the cookbook or juicing book, then, get the How to Design a Super Meal, Salad & Smoothie meal planning guide.


If you only want one or two of these planning tools, then, you can get most of them separately:
Meal Planning Guide  

Detailed Meal Planning Charts    

Super Meal Model Meal Plate Diagram   

Favorite Foods Alternative Healthier Foods Chart   

Diabetes Management Tracking Chart  

The Reverse Diabetes 10-Steps Guide 


Meal Planning Table Charts:

90-Day Meal Planner

90-Day Boot Camp Meal Planner

90-Day Boot Camp Program

Note: Here's what one of the weekly meal planning charts within the 90-Day Meal Planner looks like:
      

Note: The 90-Day Meal Planner consist of 3 phases of charts to guide you from a state of high blood glucose readings to normal blood glucose readings:
-- Phase 1: Weeks 1 to 4
-- Phase 2: Weeks 5 to 8
-- Phase 3: Weeks 9 to 14

FYI: Here's an example of a blank meal planning table chart that you can fill out to customize to your needs once you've completed the 90-day program:
       

To summarize, for the best combination of meal planning, grocery-shopping, and meal preparation, we recommend that you get one or more of the aforementioned 90-day meal planners along with the Death to Diabetes cookbook, and, maybe the Meal Planning Tools.

Note: If you're not sure what you want, just contact our office and we will help you.

Diabetes Meal Planning, Menu Plans & Meal Preparation

Meal planning is one of the key enablers for diabetics to be successful with controlling and reversing their diabetes. Unfortunately, many diabetics don't perform meal planning because they think it's boring, they think it's time-consuming, or they don't know how to properly meal plan -- especially to improve their diabetes and their overall health.

Proper meal planning is all about organization, planning, and good recipes!

From the Author: Mr. McCulley admits that it was very intimidating when he realized everything that he would have to do to manage his diabetes. Trying to navigate through the various activities every day was very intimidating and confusing at times. There was a lot to remember: from pricking his finger 6-8 times a day, to recording the blood glucose readings, analyzing the readings, injecting himself with insulin 4 times a day, taking other medications (i.e. Coumadin, Lipitor), planning meals, preparing the meals, shopping for groceries, making doctor appointments, recordkeeping, and finding time to exercise.

Mr. McCulley was surprised to discover that there was no structured, systematic step-by-step process that would guide him through managing his diabetes on a daily basis, including how to do meal planning -- something he took for granted before he got sick. As a result, once he got well and wrote the book, he decided to develop a set of meal planning diagrams, charts  and journal templates that would make it easier for diabetics to perform proper meal planning.

In addition, the author expanded his Death to Diabetes cookbook to demonstrate that meal planning is not boring and it's not time-consuming. In fact, proper meal planning will save time and will save money, and can even be enjoyable.

Key aspects of proper meal planning include:

• How to shop for groceries
• How to read food labels
• How to select the proper foods
• When to shop for groceries and why
• How to save time and money when grocery-shopping

Another key enabler is meal preparation. Once you purchase the proper foods, it's very important that you know how to prepare the meals such that you obtain maximum nutrition from the meals. For example, if you overcook the vegetables, then, you destroy many of the key nutrients that your body needs to fight the diabetes.

Key aspects of proper meal preparation include:

• The best oils for salads, cooking, etc.
• How to prepare super meals
• How to prepare quick meals that are healthy
• How to prepare snacks that are healthy
• How to prepare quick lunches
• How to prepare vegetables
• How to prepare vegetable soups
• How to prepare stir-frys
• What herbs/spices to use with what foods
• How to transform comfort foods into healthier foods
• How to transform your favorite meals and desserts into healthier meals
• How to reduce the fat and sugar in your meals but keep the meals tasty

Dieting is Hard! (But, It Doesn't Have to Be ...)

Mr. McCulley recognized very quickly that changing his diet was very difficult. But, he admits that it was easy for him because it was his mother, daughter and sister who made the meals during his recovery. They did all the grocery-shopping, meal planning, and meal preparation.

As a result, Mr. McCulley had no choice but to eat the foods that they prepared. Mr. McCulley admits during his lectures that the primary reason that he changed his eating habits was not because it was healthy and good for him -- it was because his mother made him eat lots of vegetables; and, he was afraid of  disagreeing with his mother.

But, after his mother, daughter, and sister returned home, Mr. McCulley knew it was up to him to continue eating healthy. But, he admits that he struggled with the grocery-shopping, meal planning, and meal preparation. It was a lot easier to just stop by McDonald's or Kentucky Fried Chicken, or order a pizza from Pizza Hut.

Because Mr. McCulley wasn't much of a cook, he put together some quick charts and diagrams that helped him with his grocery-shopping, meal planning, and meal preparation. As a result, he was able to stick to the diet plan that his mother had started.

But, after a few months, Mr. McCulley found that he was missing some of his favorite foods, i.e. ice cream, apple pie, steak, fried chicken, french fries, pizza. He found it difficult to accept that he could never eat any of these foods every again for the rest of his life!

So, Mr. McCulley used his biochemistry background to analyze these desserts and other foods to better understand how these foods harm our bodies. He then figured out how to transform these foods into healthier versions of his favorite foods!

Later on, while Mr. McCulley was writing his book, he realized that it would be ridiculous to tell people to ignore their favorite foods for the rest of their lives. He also felt it would be ridiculous to tell people to ignore parties, picnics, weddings, and other happy events because of the food challenges that these events presented to diabetics. But, these are happy events that we should enjoy! -- not events that we should ignore or be afraid of because of the food!

So, Mr. McCulley added some information in Chapter 14 and the Appendix to help people transition to eating a healthier diet but not feel deprived of their favorite foods! Consequently, it would make it easier to stick with the program.

Because of the positive feedback that Mr. McCulley received from his readers, he expanded on this information and developed the cookbook, food tips, and other meal planning ebooks to give people hundreds of ideas about how to eat healthy and still be able to enjoy some of their favorite foods! He also discusses out to eat out and still maintain proper blood glucose control! True genius, yes?

Even if you're not following the complete program and The 10 Steps (Page 329), most diabetics experience lower blood glucose readings during the first 14-17 days of the program. If you need help, we recommend the cookbook, food tips ebook, or juicing ebook. Next to the paperback book, they are our most popular books.

We realize that life gets in the way, making it difficult to change our lifestyle and the way we eat. But, there are very few problems that we haven't heard of, so don't try to do it all alone -- so take advantage of our experience , the information on this website, and our diabetes educational products.

Mr. McCulley designed his program on the assumption that his program is not perfect and that people will make mistakes or become discouraged.  His message is to just make a few changes each week, and learn how you can still enjoy your favorite foods while improving your diabetes and your overall health.

And, remember: Don't give up -- don't every give up. The power is within you to live the life that you're meant to live.

Diabetes Diet Attributes

The following is a summary of the  key attributes of a balanced diet that will help diabetics with their meal planning; and, in turn, help them to control their blood sugar and reverse their diabetes.

Super Meal Model Diet Attributes:

• More Frequent Meals (4 to 6 times/day)
• Smaller Meals (400-500 calories)
• Balance of Macronutrients 
• (Super Carbs, Proteins, Fats, Liquids)
• Key Micronutrients, i.e. vitamins, minerals, phytochemicals) 
• High Fiber Content (30-35g/day)
• Fermented Foods (3-5 times/week)
• Raw Vegetables (50%-80%)
• Steamed Vegetables (Note: Don't boil your vegetables!)
• Some Raw Fruits
• (Note: Limited Fruits During 1st 3 Stages)
• Nutritional Supplementation (Food-based)
• Minimum/No flour, sugar, wheat, fructose, processed foods, fast foods
• No Grains During 1st 3 Stages
• Minimum/No HFCS, PHO, nitrates, artificial sweeteners, food additives
• Minimum/No caffeine, alcohol, drugs
• Minimum/No dairy, especially pasteurized cow's milk/cheese; gluten (for Type 1s)

Key Point: This is not a low fat diet! Ironically, low fat diets helped to make us fat!

Super Carbohydrates include many bright, colorful and green, leafy vegetables, some dark, colorful fruits, onions, garlic, other herbs & spices, legumes, and some specific organic whole grains (but, not wheat bread!).
Note: We recommend that most diabetics avoid all grains and most fruits during the first 3 stages of the program.

Super Proteins include nuts, seeds, cold-water fish (i.e. wild salmon, tuna), blue-green algae (chlorella, spirulina), fermented soy, organic dairy (i.e. organic, Omega-3, free-range eggs), lean animal meats (i.e. free-range chicken, turkey, organic beef), wild animal meat (i.e. bison, ostrich, deer).
Note: If you are concerned about the mercury in fish, eat smaller fish or take an Omega-3 supplement.

Super Fats include plant oils and the fat in nuts and seeds, and cold-water fish, i.e. extra virgin olive oil, extra virgin coconut oil. But, you must avoid the clear vegetable oils and canola oil!

Super Liquids include filtered water, raw vegetable juices; green tea, white tea; some raw fruit juices; and, a couple of the organic bottled juices, i.e. lemon, tomato, V-8.

Refer to Chapters 6 and 7 for a detailed list of all the super carbs, super proteins, super fats, and super liquids that support the Death to Diabetes Super Meal Model Diet for Diabetics.

Use our meal planning guidelines, and start eating the Super Meals, including the Super Breakfast, the Super Lunch, and the Super Dinner, and watch your blood glucose level start to steadily come down!

Make sure that you have at least one raw salad every day, if possible.

If you can't stand eating raw vegetables, then, lightly steam them, but do not boil your vegetables! Boiling kills the Vitamin C and other key nutrients that the body requires to fight your diabetes, strengthen your immune system, and heal your body.

If you want to accelerate your body's repair or weight loss, add raw juicing, and get the Power of Raw Juicing & Smoothies ebook.

If you struggle with making healthy diet changes, read How to Change Bad Eating Habits.

Start eating The Top 10 Super Foods, more salads and Super Supplements.

Stick with the program and watch the weight melt off your body!

Author's Note: If you are struggling with adding raw foods such as vegetables and fruits to your nutritional program,  there many (scrumptious) and creative ways to accomplish this to dramatically improve your diabetes and lose weight, i.e. smoothies, salads, stir-fry, omelets, soups, sandwiches, casseroles, appetizers, etc. For more ideas, get the Death to Diabetes cookbook, which provides hundreds of healthy, simple, and quick recipes, for meals, snacks, and appetizers. If you like raw juicing and/or smoothies, then, get the Power of Raw Juicing book.

Note: If you don't believe that Type 2 diabetes is reversible, then, read this web page for a list of the new studies and reports, and what some medical doctors are now saying!

Note: Refer to the clinical studies, including the China Study, which substantiate the benefits of a plant-based nutritional program to prevent and possibly reverse the effects of heart disease, diabetes, and some cancers.