Meal-planning and Recipes
Getting Started
Diabetes Canada's simple starting point: the balanced-plate method for every meal.
Diabetes Canada's core healthy eating tips, including the balanced plate method and a handy portion guide.
Diabetes Canada's foundational guide to portion sizes, carb choices, and building consistent meal timing.
Nine practical tips for building a weekly meal plan you'll actually stick to.
A clear beginner's overview of balancing carbs, protein, and fat at every meal.
A hub of dietitian-reviewed articles, menu plans, and recipes for preventing and managing type 2 diabetes.
A free YouTube playlist from Diabetes UK of guided exercise videos you can follow along with at home.
T2D Network's own roundup comparing the best free apps for tracking glucose, meals, and medications.
Recipes and Cooking
Diabetes Canada's "In the Kitchen" video series, featuring healthy recipe demonstrations and dietitian Q&As.
Canada's official Food Guide recipe collection, with healthy meal ideas and cooking skills articles.
A recipe blog from BC's network of registered dietitians, including several diabetes-friendly dishes.
Diabetes UK's snack swap guide, with calorie- and carb-conscious snack ideas.
7-day Meal Plans
A free 7-day menu plan from Dietitians of Canada, downloadable separately for men and women.
Diabetes Canada's 1,500-calorie 7-day plan with balanced carbs at every meal.
Diabetes Canada's 7-day low-carb plan, staying under 130g of carbs daily.
Diabetes Canada's 7-day Mediterranean-style meal plan.
Diabetes Canada's 7-day fully plant-based meal plan.
Take Control of Your Blood Sugar – at No Cost to You
LifestyleRx is Canada's largest virtual lifestyle medicine program, helping people with prediabetes and type 2 diabetes reverse their diagnosis through real, lasting change. This physician-led, 12-week program is fully funded by provincial healthcare – no referral needed.
With 87% of participants improving their HbA1c and nearly half no longer prediabetic after completing the program, the results speak for themselves.
Ready to start?