As part of my Diabetes Diet & Meal Plan, I developed this diagram to help diabetics who were frustrated with calorie counting and carb counting.
This meal plate can be used as a template or guide to design diabetic-friendly meals and develop diabetic recipes without having to count carbs and calories.
Make sure that at least half the plate is full of green and bright-colored vegetables. Use a quarter of the plate for lean protein foods; and, the other quarter of the plate for legumes, lentils, or vegetables; or, some organic grains if you're going vegan.
Examples of vegetables include spinach, broccoli, Brussel sprouts, kale, asparagus, cauliflower, celery, cucumbers, kelp, onions, garlic, lentils, okra, and bell peppers.
Examples of fruits include dark, bright colored fruits such as açai berries, blackberries, blueberries, cherries, cranberries, strawberries, apples, grapes, pears, kiwi, lemons, limes, and pomegranates.
Note: Eating mostly raw vegetables can accelerate your body's repair process and your body's ability to reverse your diabetes.
Other healthy fats include grass-fed animal meats, raw grass-fed organic milk, raw grass-fed butter/ghee, raw grass-fed cheese, sour cream.