Diabetes Plan

What type applies

Prediabetes

Early warning stage; most people feel fine—catching it now is a win.

  • Move 150 min/week (walks count)
  • Aim for 5–7% weight loss if needed
  • Fiber + protein; cut sugary drinks
  • Recheck A1C/FPG every 6–12 months

Actionable

Type 1 diabetes

Autoimmune; the body stops making insulin. Insulin is essential every day.

  • Urgent signs: very high sugars with nausea, vomiting, stomach pain, deep breathing, or fruity breath

Urgent signs

Type 2 diabetes

Body resists insulin and may make less over time—habits and medications both help.

  • Symptoms: extreme thirst, peeing a lot, blurry vision, or unexpected weight loss

Watch symptoms

Weekly action plan

Choose one tiny habit

  • Movement, meals, or sleep
  • Example: “10‑minute walk after dinner”
  • Example: “Swap soda for water”

Movement target

  • 150 minutes/week via walks, cycling, or light resistance
  • Short post‑meal walks can help after‑meal glucose

Checkpoints

Time for labs? Ask for A1C and fasting plasma glucose (FPG) and talk options that fit real life. Recheck every 6–12 months in prediabetes, or per clinician guidance if diagnosed.

When to seek urgent care

  • Go now if sugars are very high plus nausea, vomiting, stomach pain, deep breathing, or fruity breath (possible DKA).
  • Call a clinician for extreme thirst, frequent urination, blurry vision, or unexplained weight loss.

Medication and devices overview

Type 1

  • Insulin is required; daily and long‑term
  • Pumps and rapid insulins can improve post‑meal glucose

Type 2

  • Often starts with metformin; other classes may be added (e.g., SGLT2 inhibitors)
  • Choices are individualized with a clinician

Monitoring

  • Glucose meters or continuous glucose monitoring (CGM) support pattern‑spotting
  • Device selection should follow clinician guidance

Supplements note

  • Lifestyle and prescribed medicines are primary
  • Supplement evidence is mixed; discuss safety, interactions, and labels with a clinician or pharmacist
  • Explore wellness guides and catalog hubs for nutrition and habit resources

7‑day starter meals plan

Principles: half plate non‑starchy vegetables, a palm of lean protein, a cupped‑hand of higher‑fiber carbs, plus healthy fats. Favor water, unsweetened tea, or coffee. Optional 10‑minute walk after meals.

Day 1

  • Breakfast: Greek yogurt, chia, berries, nuts
  • Lunch: Big salad with chickpeas, olive oil, vinegar; apple
  • Dinner: Grilled salmon, roasted broccoli, quinoa

Day 2

  • Breakfast: Veggie omelet, avocado; orange
  • Lunch: Turkey lettuce wraps, hummus, cucumbers
  • Dinner: Tofu stir‑fry, mixed veggies, brown rice

Day 3

  • Breakfast: Overnight oats with flaxseed and cinnamon
  • Lunch: Lentil soup, side salad, whole‑grain toast
  • Dinner: Chicken thighs, green beans, mashed cauliflower

Day 4

  • Breakfast: Cottage cheese, pineapple, pumpkin seeds
  • Lunch: Tuna salad on whole‑grain, carrot sticks
  • Dinner: Shrimp fajita bowl with peppers, onions, black beans

Day 5

  • Breakfast: Protein smoothie (spinach, berries, protein, chia, water)
  • Lunch: Quinoa‑arugula salad, feta, olives, tomatoes
  • Dinner: Turkey meatballs, zucchini noodles, marinara

Day 6

  • Breakfast: Peanut butter on whole‑grain, banana halves
  • Lunch: Baked sweet potato, cottage cheese, salsa, side greens
  • Dinner: Baked cod, asparagus, wild rice

Day 7

  • Breakfast: Scrambled eggs, sautéed kale, sliced pear
  • Lunch: Chickpea avocado salad, cherry tomatoes
  • Dinner: Beef or tempeh stir‑fry, cauliflower rice, edamame

Smart snacks

  • String cheese, nuts, veggie sticks with hummus
  • Small fruit or a protein shake
  • Hydration: water or unsweetened tea

Grocery list

Produce

  • Leafy greens, broccoli/cauliflower, peppers, onions, tomatoes
  • Berries, apples, citrus, pears, avocados, sweet potatoes

Proteins

  • Eggs, Greek yogurt, cottage cheese
  • Chicken, turkey, salmon, tuna
  • Tofu/tempeh, beans, lentils

Carbs & fats

  • Quinoa, brown/wild rice, oats, whole‑grain bread/tortillas
  • Olive oil, nuts, seeds, hummus, salsa, marinara, spices

Habit stacking tips

  • Pair a 10‑minute walk with a regular cue (e.g., after dinner)
  • Set phone reminders for post‑meal movement
  • Meal‑prep proteins and chopped veg on Sundays
  • Pre‑portion snacks; keep sugary drinks out, stock sparkling water

Lab roadmap and follow‑up

Prediabetes

  • Recheck A1C or fasting plasma glucose every 6–12 months
  • Escalate plan if values rise or symptoms appear

Diagnosed diabetes

  • Follow individualized intervals with the care team
  • Bring glucose logs, meds list, and questions to each visit

Internal links and CTAs

Ask a Pharmacist

Questions about medications, devices, or supplements?

email us: info@llsupplement.com