1PercentHealth Meal Planning Tips

1Percent Meal Planning Tips

I don’t do strict macros, calorie tracking, or color-coded containers. I focus on meals that keep my blood sugar stable, help me stay full, and support my fasts – without overthinking it.

If you're managing type 2 diabetes, insulin resistance, or just want to eat smarter without being overwhelmed, this is how I approach it.

How I Plan My Meals

Protein is the priority – chicken, eggs, turkey, salmon, steak, tofu
Fiber is always included – leafy greens, avocado, cabbage, zucchini, broccoli
Healthy fats make it sustainable – olive oil, nuts, seeds, eggs, coconut oil
Low-glycemic carbs – like lentils, berries, sweet potatoes in moderation
Hydration matters – I aim for 90+ oz water daily and avoid sugary drinks

No apps. No calorie counts. Just consistency and food that doesn’t wreck my CGM.

The Framework I Use

I base meals loosely on this traffic-light food list:

✅ Enjoy – lean proteins, non-starchy veggies, healthy fats, water
🟡 Moderate – fruits, grains like oats or quinoa, root veggies
🔴 Reset Meals Only – sugar, white bread, soda, chips, processed snacks

👉 Click here to view my personal food list
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When I Take Balance

I drink Balance 10–15 minutes before my biggest meal. It helps slow digestion and blunt the blood sugar spike from carbs or higher-calorie foods. If I’m eating something I know could throw things off, Balance is part of the plan.

Meal Planning Wins for Me

Fewer crashes and cravings between meals
More stable glucose on my Libre 3 CGM
Simpler grocery shopping and meal prep
Better energy – especially late in the day
No more guessing what to eat during my eating window

Why It’s Called “1Percent”

Because this isn’t about flipping my entire life overnight. It’s about upgrading one part of my plate, one decision at a time. Replace a snack. Swap a side. Build better habits that stack over time.