Our weekly meal plan is a digital subscription program that’s specifically designed to help you (1) know exactly what to eat to reverse insulin resistance using your food (2) create a simple and effective plan for grocery shopping and food preparation (3) enjoy custom-designed Mastering Diabetes inspired "green light" recipes and (4) build a foundation for achieving long-term and sustainable results.

We want to make your life less complicated. Actually, we want to make your life fun and full of amazing meals! The Mastering Diabetes Weekly Meal Plan is designed to be simple and straightforward.

You’ll be provided with a realistic, well-thought-out meal plan that is going to save you time and lead to the utmost satisfaction at every meal. Each week, on Thursday morning, you will receive a new recipe guide, complete with nutritional data, and your shopping list.

We have done all the planning for you. Trips to the grocery store will become a breeze, no overthinking what to buy anymore. We even include when to eat pre-prepared meals (aka leftovers), for your convenience.

You’ll also receive detailed guidance from the Mastering Diabetes team. This video will walk you through this week's plan and how it can be modified to meet your specific needs. If you prefer reading, never fear. Written instructions will explain everything and cover personalization (aka beans, beans the musical fruit).

We’ve taken the confusion out of eating. If you can follow instructions and prepare a recipe, you can now count on tremendous success with the Mastering Diabetes Method.

Delicious recipes! You will find custom-designed “green light” recipes that are sure to delight your taste buds, satisfy even the largest appetite, and fill you with nutrient-dense and fiber-rich whole foods. Every recipe in the Mastering Diabetes Weekly Meal Plan Meal has been hand-selected to conform to our nutrition recommendations, to ensure that you can reverse insulin resistance brilliantly.

Our hand-selected, inventive recipes include many varieties of fruits (tropical fruits, juicy fruits, berries, and melons to name a few), as well as starchy vegetables (potatoes, sweet potatoes, butternut squash, yams, and corn to name a few), legumes (all varieties of beans, lentils, and peas), intact whole grains (brown rice, quinoa, millet, amaranth, farro, and barley to name a few), non-starchy vegetables (tomatoes, cucumbers, zucchini, carrots, okra, cauliflower, and onions to name a few), leafy greens (including spinach, arugula, kale, lettuce, and cabbage to name a few), mushrooms (many varieties), and herbs and spices.

The Mastering Diabetes Weekly Meal Plan also includes very small quantities of yellow light foods (fatty plants like avocados, olives, coconuts, nuts, peanuts, seeds, edamame), and does not contain any red light foods (red meat, white meat, fish, dairy products, eggs, refined grains and processed foods, vegetable oils, and refined sugars).

New recipes are regularly included in each week's recipe guide to make sure that you get plenty of variety, keep your taste buds happy, and ensure maximal gut health.

Yes! Grocery lists rock! One of our favorite features of the Mastering Diabetes Weekly Meal Plan is the full shopping list you’ll receive each week. While we can’t pick out the perfectly ripe mango for you, we can make your trip to the farmers market and grocery store a lot more fun.

Absolutely. Each week we will provide suggested swaps for common allergies. As you watch each week’s instructional video you will be learning new skills and become a pro at swapping out ingredients while following the Mastering Diabetes Method.

Just like a recipe book, each recipe will come with standard serving sizes. Our instructional videos will provide tips for how to make more or less of recipes. Additionally, the videos will provide tips for batch cooking and how to store extras for maximum shelf-life.

This will save you time and make sure you are never left without an easy to access green light meal. 

Although there are many other meal plans on the market today, the Mastering Diabetes Weekly Meal Plan is the only option that conforms to the Mastering Diabetes nutrition protocol and is specifically designed to help you reverse insulin resistance using low-fat, plant-based, whole-food nutrition.

Beware of meal plans that contain more yellow light foods and/or contain a higher fat content. These other meal plans will stall your progress and prevent you from reversing insulin resistance. The Mastering Diabetes Weekly Meal Plan provides a straightforward way for you to join the thousands of people who have already used the Mastering Diabetes Method to lose weight, gain energy, and reduce their use of oral medications and insulin.

Absolutely. The Mastering Diabetes Weekly Meal Plan provides you with a customized collection of nutrient-dense recipes that have been proven by science to promote optimal metabolic health. Even if you don’t have diabetes or if you are at risk for developing diabetes, the Mastering Diabetes Weekly Meal Plan is a fantastic tool that will help you maximize your metabolic health and prevent or avoid the development of many chronic diseases.

The Mastering Diabetes Weekly Meal Plan is an annual subscription at $149 per year. Think of the Weekly Meal Plan as a small daily investment of $0.41, or a small weekly investment of $2.86 per week. We’ve designed it to be extremely affordable and to take the guesswork out of making delicious and healthy meals amidst a busy lifestyle.

The Mastering Diabetes Weekly Meal Plan is accessible using a web browser from any device that has internet access. You can access the meal plan on a desktop computer, on a tablet, or any smartphone, as long as that device can access the world wide web.

The Mastering Diabetes Weekly Meal Plan is not an app. We didn’t want you to have to download another app to clutter your phone. The meal plan is digital and accessed over the internet. You can use any device connected to the internet to access your weekly recipe guide and your weekly instructional videos. 

The meal plan is designed to stand alone and compliments our New York Times best-selling book, Mastering Diabetes. It’s a tool designed to help you prepare green light meals easily. We created it because so many of our coaching program members kept asking for a way to simplify their relationship with food. If you would like to become a member of our private online community and work with our team of coaches, then reach out and our customer service team will be happy to assist.

Mastering Diabetes is a revolutionary online coaching program dedicated to helping people living with diabetes reverse insulin resistance (the underlying cause of blood glucose variability) via low-fat, plant-based, whole food nutrition. The Mastering Diabetes Method helps you reverse insulin resistance using almost 100 years of evidence-based science and sustainable lifestyle changes that promote weight loss, reduced oral medication and insulin use, increased energy, improved digestion, and much, much more. 

The Mastering Diabetes Method is a specific set of practices designed to teach you how to adopt a low-fat, plant-based, whole-food diet, increase your activity level, adopt an intermittent fasting regimen, and make intelligent decisions about your oral medication and insulin use using day-to-day blood glucose values. 

We love hearing from our members! If you need assistance, please email us at [email protected] and we’ll get back to you as soon as possible. Happy eating!