Welcome to practical, science backed plant nutrition for steady blood sugar balance and even daily energy.
Living with insulin resistance, prediabetes, type 2 diabetes, or erratic energy crashes can turn every meal into a stressful calculation. Created by a holistic nutrition coach with ten years of university health education, this 28 page digital guide eliminates the guesswork by structuring meals around consistent carbohydrate spacing and low glycemic whole foods.
Every recipe, snack, and prep step is intentionally sugar free, rich in protective fibre, heart healthy, and thoughtfully balanced with lean plant proteins and quality fats to prevent blood glucose spikes.
Quick Product Specifications:
Product Type: Instant Digital PDF Download
Author: Jessica Faulds, The Rebel Nutrition Coach
Page Count: 28 full colour pages
Duration: 7 full days of planned meals and snacks
Compatibility: Opens on any smartphone, iPad, tablet, e reader, Mac, or PC
Dimensions: Standard 8.5 x 11 inch letter size for easy home printing
License: Personal use only
What Makes This Guide Special:
Strategic carbohydrate spacing: Maintains carbohydrates at 44 to 50 percent of total daily calories, evenly distributed across three meals and two snacks to foster a smooth, predictable glycemic response.
Low glycemic index and sugar free: Prioritizes whole food ingredients with a glycemic index score below 55, pairing complex carbs with protein and fats to slow digestion and eliminate sharp insulin spikes.
Clinical daily fibre targets: Provides 36g to 43g of beneficial dietary fibre daily from legumes, oats, quinoa, and vegetables to support glycemic control, healthy cholesterol, and gentle weight balance.
Heart health conscious: Strictly caps sodium under 2,000 mg per day and holds total dietary fats below 35 percent of daily calories to protect cardiovascular function and healthy blood pressure.
Efficient kitchen workflow: Features batch prep friendly slow cooker chili, sheet pan baked tofu, and portable snacks with an aisle sorted grocery checklist to keep weekday eating stress free.
What Is Included Inside Your PDF:
Complete 7 day meal schedule covering breakfast, lunch, dinner, and two daily snacks
Categorized grocery checklist organized by supermarket aisle
Step by step batch prep and meal packing timeline
Complete recipe collection with clear instructions, helpful ingredient swaps, and storage tips
Daily nutritional breakdowns showing calories, protein, carbohydrates, fats, fibre, iron, calcium, and key vitamins
How Delivery Works: This is an instant digital product. As soon as your checkout is complete, you will receive an immediate download link on the confirmation screen, as well as an automated email with your permanent file link.
Looking for 1 on 1 Coaching? Want personalized macro adjustments or ongoing blood sugar coaching? Visit the Coaching tab above to learn more or apply to work together.
Welcome to practical, science backed plant nutrition for steady blood sugar balance and even daily energy.
Living with insulin resistance, prediabetes, type 2 diabetes, or erratic energy crashes can turn every meal into a stressful calculation. Created by a holistic nutrition coach with ten years of university health education, this 28 page digital guide eliminates the guesswork by structuring meals around consistent carbohydrate spacing and low glycemic whole foods.
Every recipe, snack, and prep step is intentionally sugar free, rich in protective fibre, heart healthy, and thoughtfully balanced with lean plant proteins and quality fats to prevent blood glucose spikes.
Quick Product Specifications:
Product Type: Instant Digital PDF Download
Author: Jessica Faulds, The Rebel Nutrition Coach
Page Count: 28 full colour pages
Duration: 7 full days of planned meals and snacks
Compatibility: Opens on any smartphone, iPad, tablet, e reader, Mac, or PC
Dimensions: Standard 8.5 x 11 inch letter size for easy home printing
License: Personal use only
What Makes This Guide Special:
Strategic carbohydrate spacing: Maintains carbohydrates at 44 to 50 percent of total daily calories, evenly distributed across three meals and two snacks to foster a smooth, predictable glycemic response.
Low glycemic index and sugar free: Prioritizes whole food ingredients with a glycemic index score below 55, pairing complex carbs with protein and fats to slow digestion and eliminate sharp insulin spikes.
Clinical daily fibre targets: Provides 36g to 43g of beneficial dietary fibre daily from legumes, oats, quinoa, and vegetables to support glycemic control, healthy cholesterol, and gentle weight balance.
Heart health conscious: Strictly caps sodium under 2,000 mg per day and holds total dietary fats below 35 percent of daily calories to protect cardiovascular function and healthy blood pressure.
Efficient kitchen workflow: Features batch prep friendly slow cooker chili, sheet pan baked tofu, and portable snacks with an aisle sorted grocery checklist to keep weekday eating stress free.
What Is Included Inside Your PDF:
Complete 7 day meal schedule covering breakfast, lunch, dinner, and two daily snacks
Categorized grocery checklist organized by supermarket aisle
Step by step batch prep and meal packing timeline
Complete recipe collection with clear instructions, helpful ingredient swaps, and storage tips
Daily nutritional breakdowns showing calories, protein, carbohydrates, fats, fibre, iron, calcium, and key vitamins
How Delivery Works: This is an instant digital product. As soon as your checkout is complete, you will receive an immediate download link on the confirmation screen, as well as an automated email with your permanent file link.
Looking for 1 on 1 Coaching? Want personalized macro adjustments or ongoing blood sugar coaching? Visit the Coaching tab above to learn more or apply to work together.
