A couple preparing a fresh lunch together in a bright kitchen.

Meal Planner

Make room for meals you enjoy.

A little planning can make the weekly “what’s for dinner?” decision easier. Use our free planner to request meal ideas built around your food preferences, time and budget.

From preferences to a plan

Choose your week. Pick the meals, number of days and servings you need.
Make it your own. Select a cuisine, food style and cooking options that fit your routine.
Check your inbox. Request your plan, recipes and shopping list as PDFs using the form.

Before you get started

The carbohydrate options are preferences, not individual nutrition targets. Choose the approach agreed with your healthcare team. Review every recipe for ingredients, portions and dietary suitability before cooking.

No account is needed. Newsletter signup is optional. If your plan does not arrive, check your spam folder or contact us.

Diabetes Clarity · Free tool

Build your own low GI meal plan

Choose your meals, cuisine and dietary needs. We’ll email you a personalised plan with step-by-step recipes and a shopping list as PDFs.

1. Your plan

Meals

Number of days

Servings

2. Food style

Cuisine

Main protein

Dietary requirement

Carbohydrate level

3. Cooking

Cooking time

Cooking method

Budget

Foods to avoid (optional)

Share food preferences only; please do not enter medical history. This tool cannot guarantee an allergen-free plan. Always check ingredients and food labels.

4. Where should we send it?

First name

Email address

Also send me the free Diabetes Clarity Weekly newsletter (unsubscribe any time)

Your name, email and choices are sent to our meal-planning service through our n8n server in the USA so we can prepare and email your plan. Requesting a plan does not subscribe you to the newsletter unless you tick the optional box. Read our Privacy Policy.

Please note: meal plans are general information only, not personalised medical or dietary advice. Talk to your GP, accredited practising dietitian or credentialled diabetes educator about what suits you.

Latest meal plans

Looking for inspiration? Explore our three most recent Meal Planner posts.

Low GI Daily Menu: Middle Eastern Legumes Day

A spring-inspired Middle Eastern menu of ful medames, mujadara and chicken tagine, built around low GI legumes for steadier blood glucose.
Low GI Daily Menu: Indian Dal and Spice Day

A warming spring menu of besan chilla, tandoori chickpea salad and red lentil dal, all low GI and diabetes-friendly.
Low GI Daily Menu: Italian Al Dente Pasta Day

A spring-inspired Italian menu with al dente pasta, legumes and lean protein to help keep blood glucose levels steadier.

Meal Planner

Build your own low GI meal plan

Latest meal plans

Low GI Daily Menu: Middle Eastern Legumes Day

Low GI Daily Menu: Indian Dal and Spice Day

Low GI Daily Menu: Italian Al Dente Pasta Day