A complete, diabetes-friendly plan with a tight grocery list, 90-minute Sunday prep, and day-by-day menus (breakfast/lunch/dinner + 1 snack). Macros are per serving and net carbs = total carbs − fiber. Use your meter/CGM to personalize—everyone responds a little differently.
The Rules (So This Stays Low-Carb & Cheap)
- Protein first each meal (eggs, chicken, turkey, tuna, cottage cheese, Greek yogurt).
- Non-starchy veg fill the plate (cauli rice, leafy greens, broccoli, zucchini, peppers).
- Smart fats for staying power (olive/avocado oil, cheese, nuts in measured amounts).
- Batch once on Sunday → reheat all week.
Target per day: ~1,600–1,900 kcal, 90–140g protein, ≤50g net carbs (most days 25–45g).
The $75 Grocery List (1 person, 7 days)
Protein
- Chicken thighs, bone-in/skin-on, ~6 lb — $14–16
- Ground turkey, 93% lean, 2 lb — $7–9
- Eggs, 2 dozen — $5–7
- Canned tuna, 4 cans — $3.50–5
- Cottage cheese, 24 oz — $3–4
- Plain Greek yogurt, 32 oz (2% or whole) — $3.50–5
- Cheddar or Jack, 2 lb block — $7–9
Veg & Fruit (low-carb)
- Frozen riced cauliflower, four 12-oz bags — $8–10
- Broccoli, 3 lb (fresh or frozen florets) — $4–6
- Zucchini, ~6 medium — $4–5
- Bell peppers, 4 — $3–4
- Spinach, two 8–10 oz bags — $4–6
- Green cabbage, 1 head — $2–3
- Onions, 3 lb — $2–3
- Lemons, 2 — $1–2
- Avocados, 3 (optional but useful) — $3–5
Pantry & Add-Ons
- Coconut aminos (or soy sauce if tolerated), small bottle — $3–5
- Low-sugar salsa verde or red salsa, 16 oz — $2–3
- Canned diced green chiles, 2 cans — $2
- Crushed tomatoes/tomato sauce, 1 large can — $1–2
- Peanut butter or almonds (optional snack), 12–16 oz — $2–5
Estimated total: $66–$75 (depending on store/brands).
Pantry staples assumed: salt, pepper, garlic powder, onion powder, paprika, cumin, Italian seasoning, chili powder, olive/avocado oil, vinegar.
90-Minute Sunday Batch-Prep
Goal: cook proteins, roast veg, build two sauces, and pre-portion.
- Oven to 425°F.
- Roast chicken thighs (6 lb) on two sheet pans. Season with salt/pepper/garlic powder/paprika, drizzle oil. Roast 35–40 min to 175°F+. Cool; pull meat from bones (keep some skin for crispy bits). Box into 4–5 containers.
- Roast veg while chicken cooks:
- Pan 1: broccoli florets (1.5 lb) + oil + salt. 18–22 min.
- Pan 2: zucchini & peppers (sliced) + oil + Italian seasoning. 15–18 min.
Cool and containerize.
- Skillet batch: turkey taco mix
- 2 lb ground turkey + onion + chili powder, cumin, paprika, salt. Add 1 can diced chiles + 1 cup crushed tomatoes; simmer 5–7 min. Portion into 4 boxes.
- Quick stove items:
- Hard-boil 10 eggs (cover with cold water, boil 9–10 min; ice bath).
- Cauli rice: microwave 2 bags now (keep 2 for midweek). Season with salt/pepper; a splash of vinegar helps.
- Two sauces:
- Yogurt ranch: Greek yogurt + garlic powder + dill + lemon + salt.
- “Teriyaki-ish”: ½ cup coconut aminos + 1 tbsp vinegar + ginger/garlic powder; simmer 2–3 min to thicken slightly.
- Cold preps:
- Tuna salad base: 2 cans tuna + ¼ cup yogurt + mustard + dill + chopped pickle/onion if you like.
- Cabbage crunch (slaw): ½ head thin-shredded + vinegar + pinch salt; no sugar.
Label everything with day/meal. Done.
Day-by-Day Menu (B/L/D + Snack)
Day 1 (Mon)
- B: Cottage cheese bowl (1 cup) + sliced cucumber + olive oil + pepper.
~7g net | 28g P | 9g F | 250 kcal - L: Turkey taco bowl: 1 portion turkey mix + 1 cup cauli rice + salsa + chopped lettuce.
~10g net | 35g P | 14g F | 360 kcal - D: Roast chicken (6 oz) + roasted broccoli (1.5 cups) + lemon butter drizzle.
~8g net | 45g P | 20g F | 420 kcal - Snack: 2 hard-boiled eggs + 10 almonds.
~2g net | 14g P | 12g F | 180 kcal
Day total: ~27g net | 122g P | ~870–1,000 kcal (add oil/cheese to reach your calorie target)
Day 2 (Tue)
- B: 3-egg scramble with spinach + cheddar (1 oz).
~4g net | 27g P | 22g F | 320 kcal - L: Tuna salad lettuce wraps (½ tuna mix) + sliced pepper strips.
~5g net | 24g P | 10g F | 250 kcal - D: Chicken “teriyaki-ish” skillet: 6 oz chicken + sauce + 1 cup cauli rice + sesame sprinkle.
~10g net | 42g P | 15g F | 360 kcal - Snack: Greek yogurt (¾ cup) + 1 tbsp peanut butter.
~8g net | 20g P | 12g F | 260 kcal
Total: ~27g net | 113g P | ~1,190 kcal
Day 3 (Wed)
- B: Yogurt ranch veggie bowl: Greek yogurt (1 cup) + roasted zucchini/pep mix (¾ cup) + ranch drizzle.
~8g net | 25g P | 8g F | 220 kcal - L: Turkey taco bowl repeat (add 1 oz cheese).
~11g net | 38g P | 22g F | 420 kcal - D: Lemon-garlic chicken (6 oz) + sautéed spinach (2 cups) + ½ avocado.
~7g net | 47g P | 28g F | 470 kcal - Snack: 2 hard-boiled eggs.
~1g net | 12g P | 10g F | 150 kcal
Total: ~27g net | 122g P | ~1,260 kcal
Day 4 (Thu)
- B: Egg & cheese “muffin pan” (reheat): 2 pieces (from extra Wed scramble baked in cups, or make fresh).
~2g net | 18g P | 14g F | 220 kcal - L: Chicken & broccoli Alfredo-ish: 5 oz chicken + 1 cup broccoli + 2 tbsp cream/cheese sauce.
~8g net | 39g P | 22g F | 380 kcal - D: Turkey cabbage stir-fry: 1 portion turkey + shredded cabbage (2 cups) + coconut aminos splash.
~10g net | 33g P | 14g F | 330 kcal - Snack: Cottage cheese (½ cup) + a few cherry tomatoes (or cucumber).
~4g net | 13g P | 5g F | 120 kcal
Total: ~24g net | 103g P | ~1,050 kcal
Day 5 (Fri)
- B: Greek yogurt (1 cup) + 1 tbsp PB + cinnamon.
~9g net | 26g P | 12g F | 260 kcal - L: Chicken fajita salad: 5 oz chicken + roasted peppers/onions + lettuce + ranch.
~8g net | 40g P | 20g F | 380 kcal - D: “Pizza bowl”: turkey mix + 1 oz cheese + olives (if on hand) + roasted zucchini.
~10g net | 35g P | 18g F | 360 kcal - Snack: 2 HB eggs + pickle.
~1g net | 12g P | 10g F | 150 kcal
Total: ~28g net | 113g P | ~1,150 kcal
Day 6 (Sat)
- B: 3-egg omelet with spinach + cheddar (1 oz).
~3g net | 27g P | 22g F | 320 kcal - L: Tuna “power slaw”: ½ tuna mix + cabbage crunch (1.5 cups) + lemon.
~6g net | 28g P | 9g F | 230 kcal - D: Crispy chicken reheat (skin in air fryer) + cauli rice (1 cup) + broccoli (1 cup).
~10g net | 45g P | 20g F | 420 kcal - Snack: Cottage cheese (¾ cup).
~5g net | 19g P | 6g F | 160 kcal
Total: ~24g net | 119g P | ~1,130 kcal
Day 7 (Sun)
- B: Yogurt ranch veggie bowl (repeat) + ½ avocado.
~9g net | 25g P | 20g F | 320 kcal - L: Chicken “teriyaki-ish” bowl (repeat) + extra spinach.
~9g net | 42g P | 15g F | 350 kcal - D: Turkey stuffed peppers: fill 2 pepper halves with remaining turkey + cheese; bake 375°F 18–20 min.
~10g net | 36g P | 17g F | 360 kcal - Snack: HB egg + 1 tbsp PB (separate!).
~3g net | 13g P | 11g F | 170 kcal
Total: ~31g net | 116g P | ~1,200 kcal
Need more calories? Add 1–2 tbsp olive/avocado oil at meals, an extra ounce of cheese, or ½ avocado.
Need fewer calories? Trim oils/cheese portions first and keep protein steady.
Simple Recipes & Sauces (quick references)
Yogurt Ranch (makes ~6 servings)
1½ cups Greek yogurt, 1 tsp garlic powder, 1 tsp dried dill, 1 tsp onion powder, ½ lemon (juice), salt/pepper to taste. ~1g net per 2 tbsp.
“Teriyaki-ish” Glaze
½ cup coconut aminos, 1 tbsp apple cider vinegar, ½ tsp each garlic/ginger powder. Simmer 2–3 min to thicken. ~3g net per 2 tbsp.
Turkey Taco Mix
Brown 2 lb turkey with 1 chopped onion; add 1 tbsp chili powder, 1 tsp cumin, 1 tsp paprika, salt; stir in 1 can diced green chiles + 1 cup crushed tomatoes; simmer 5–7 min. Portion into 4.
Swaps & Adjustments
- Dairy-free: use mayo or mashed avocado instead of yogurt/cottage cheese; swap cheese for olives/extra chicken skin.
- Higher protein: add 3–4 oz chicken to dinners or ½ can tuna to lunches.
- Lower sodium: go light on coconut aminos/cheese; use herbs, lemon, vinegar.
- GLP-1 appetite: keep protein high, shrink fats first; sip electrolytes to avoid lightheadedness.
Money-Saving Tips
- Buy family packs (chicken, turkey) and freeze extras flat in bags.
- Use frozen veg for broccoli/cauli to cut cost/waste.
- Grate block cheese—cheaper and melts better.
- Plan leftovers for lunches; repeat bowls are your friend.