Someone found this site by searching for a "diabetic meal plan", so -- of the many plans that seem to work -- I thought I'd tell you what has Helped me to avoid diabetes for more than 50 years. Maintaining an ideal weight through daily exercise and generally wise eating has helped. I've never resorted to taking medications, which has taught me to correct my eating habits, rather than relying on pills.
I've tried many diets, but my basic way of eating has always included a variety of fruits, vegetables, whole grains, and nuts. Meat, dairy foods, and eggs, plus sugary desserts and snacks were frequent in my early years, but I was introduced to a vegetarian lifestyle in my late teens. I stayed off meat and fish for eight years. Sugars, alcohol, red meats, and refined carbohydrates caused me metabolic problems, so it became clear I should avoid them.
Currently, with the help of Dr. Wallach's minerals and the herb kratom, I have learned to avoid the temptations of alcohol and sweets, which has greatly helped in maintaining a steady, predictable energy level and eliminated cravings for these 2 temptations that could have made me diabetic.
Anyway, I have settled on a modified vegetarian diet (ovo-vegetarian) with some small servings of cheeses(for Vitamin K2), heavy on the cruciferous vegetables, a bowl of steamed brown rice for breakfast most days, and a full-spectrum of the 90 essential nutrients that nutritionists know we need, to make sure I don't miss anything.
Small doses of kratom powder or tea throughout the day, together with one cup of coffee and one of green tea a day keep me alert and energized. I save fruit and berries (all organic) and the occasional square or two of very dark chocolate for my desserts.
Wallach's "Sweet Eze" helps give me the minerals to support healthy insulin function. I feel that, through trial-and-error, I have found a varied diet that has worked for me. My only physical limitations are some arthritis in my shoulders, which I'm working on with herbal/nutritional supplements.
I have learned that several ways of eating and supplementing work to reverse diabetes. Wallach's supplementation helps (plus his insistence that I should eat some eggs for brain and hormonal support). I prefer not to eat animals, but eggs give me what I need, without killing. Kratom just seems to be the icing on the cake & used traditionally to treat diabetes.