Is this a physical book?

No. All products are digital PDF e-books. You won't receive anything in the mail. You can download straight after purchase and print at home if you like.

I'm not in the US. Will the recipes work for me?

Yes. Whether you cook in the UK, Canada, Australia, New Zealand or anywhere else, every recipe lists both US cups/ounces and metric grams/millilitres, oven temperatures in °F and °C (including fan), and common UK/Australian names alongside US ones (courgette, aubergine, coriander, rocket). Prices show in USD or GBP, and your bank converts other currencies automatically.

What devices can I read it on?

Any device that opens a PDF: phone, tablet, Kindle, laptop. Printable US Letter (US and Canada) and A4 (UK, Australia, New Zealand and most other countries) versions are both included.

New 2026-26% Blood Sugar Balance e-book cover

Blood Sugar Balance · PDF e-book

Balanced meals for steadier blood sugar, planned for you

83 copies sold·Read 5 reviews

Four weekly plans built on the balanced plate: plenty of vegetables, lean protein and fiber-rich carbs in sensible portions. Most meals land around 25–45 g of carbs, listed on every recipe.

50recipes

76pages

4weekly plans

31g carbs / serving (avg)

4 weekly meal plans with a short Sunday prep and leftovers built in
Carbs, fiber, protein and calories per serving on every recipe
The Balanced Plate and what 15 g of carbs looks like
Smart swaps and snacks that pair carbs with protein
Aisle-sorted grocery list for every week

$14~~$19~~-26%

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Best value: all 11 e-books for $48Blood Sugar Balance + 10 more · 528 recipes · save $90

Who it's for

Made for you if…

🩸

Your blood sugar is creeping up

Simple, balanced meals with consistent carb portions.

🍽️

You're managing type 2 diabetes

A month of planned meals, with carbs listed on every recipe.

👨‍👩‍👧

You cook for the whole family

Normal food everyone eats: tacos, burgers, curries, soups and desserts.

This is healthy-eating guidance, not medical advice. If you take insulin or medication that can cause lows, check with your care team before changing your carbs.

Look inside

Real pages from the e-book

Clean, printable pages with no life stories before the recipe. Every page number in the contents and index is clickable. Tap a page to zoom in.

Blood Sugar Balance – Contents (clickable) — Contents (clickable)

Blood Sugar Balance – Weekly meal plan — Weekly meal plan

Blood Sugar Balance – Aisle-sorted grocery list — Aisle-sorted grocery list

Blood Sugar Balance – Guide pages — Guide pages

Blood Sugar Balance – Recipe page — Recipe page

Preview the plan

Week 1 of the plan, day by day

Across all 4 weeks, the plan averages about 104 g protein and 30 g fiber a day. Each week comes with a prep checklist and its own grocery list.

Day	Breakfast	Lunch	Dinner	Snack
Mon	Berry Almond Overnight Oats	Chicken & Barley Vegetable Jar Salad	Lemon-Dill Baked Salmon with Green Beans & Lentils	Spiced Roasted Almonds
Tue	Berry Almond Overnight Oatsleftovers	Smoky Lentil & Kale Soup	Lemon-Dill Baked Salmon with Green Beans & Lentilsleftovers	Apple Slices with Peanut Butter Yogurt Dip
Wed	Spinach & Mushroom Omelette with Rye Toast	Chicken & Barley Vegetable Jar Saladleftovers	Chicken & Vegetable Stir-Fry with Cauliflower Rice	Spiced Roasted Almondsleftovers
Thu	Black Bean & Pepper Egg Scramble	Smoky Lentil & Kale Soupleftovers	Chicken & Vegetable Stir-Fry with Cauliflower Riceleftovers	Cottage Cheese Cucumber Bites
Fri	Black Bean & Pepper Egg Scrambleleftovers	Chicken & Barley Vegetable Jar Saladleftovers	Shrimp & Broccoli Garlic Skillet	Spiced Roasted Almondsleftovers
Sat	Cinnamon Ricotta Toast with Berries	Shrimp & Broccoli Garlic Skilletleftovers	Black Bean & Veggie Stuffed Sweet Potatoes	Pistachio Dark Chocolate Strawberries
Sun	Cinnamon Ricotta Toast with Berriesleftovers	Black Bean & Veggie Stuffed Sweet Potatoesleftovers	Chicken & Mushroom Skillet with Spinach	Pistachio Dark Chocolate Strawberriesleftovers
Daily average: 1273 kcal · 97 g protein · 30 g fiber

Every recipe inside

All 50 recipes

Tap a chapter to see each recipe with its time and nutrition. Labels: GF gluten-free, DF dairy-free, V vegetarian, VG vegan, HP high protein, HF high fiber, LC low carb.

Breakfasts · 9 recipes

Recipe	Time	Protein	Fiber	Calories
Berry Almond Overnight Oats VHPHF	5 min	24 g protein	15 g fiber	428 kcal
Spinach & Mushroom Omelette with Rye Toast VHP	13 min	29 g protein	5 g fiber	449 kcal
Cinnamon Ricotta Toast with Berries VHP	8 min	21 g protein	5 g fiber	331 kcal
Apple Pie Protein Oatmeal VHPHF	13 min	22 g protein	8 g fiber	385 kcal
Black Bean & Pepper Egg Scramble GFDFVHPHFLC	15 min	23 g protein	10 g fiber	373 kcal
Freezer Egg & Veggie Breakfast Wraps VHP	25 min	20 g protein	5 g fiber	299 kcal
Zucchini, Feta & Herb Egg Muffins VHP	32 min	22 g protein	3 g fiber	310 kcal
Savory Cottage Cheese Bowl with Tomatoes & Seeds VHP	5 min	33 g protein	5 g fiber	422 kcal
Smoked Salmon & Cucumber Rye Toast	7 min	19 g protein	3 g fiber	243 kcal

Lunches, Salads & Soups · 9 recipes

Recipe	Time	Protein	Fiber	Calories
Tuna Niçoise Salad GFDFHP	15 min	39 g protein	6 g fiber	428 kcal
Chicken & White Bean Soup GFDFHP	45 min	30 g protein	7 g fiber	260 kcal
Smoky Lentil & Kale Soup GFVHF	40 min	18 g protein	9 g fiber	287 kcal
Turkey & Hummus Lettuce Wraps GFHPHF	10 min	30 g protein	13 g fiber	432 kcal
Lemon Tuna & Chickpea Salad GFDFHPHF	10 min	36 g protein	9 g fiber	341 kcal
Chicken & Barley Vegetable Jar Salad HP	45 min	32 g protein	8 g fiber	368 kcal
Shrimp & Avocado Cauliflower Rice Bowl GFHPHF	18 min	44 g protein	12 g fiber	476 kcal
Greek Chicken Cobb Salad GFHP	25 min	43 g protein	7 g fiber	477 kcal
Lentil & Roasted Vegetable Salad with Feta GFVHPHF	35 min	24 g protein	16 g fiber	422 kcal

Chicken & Turkey Dinners · 8 recipes

Recipe	Time	Protein	Fiber	Calories
Chicken & Vegetable Stir-Fry with Cauliflower Rice DFHP	27 min	42 g protein	8 g fiber	433 kcal
Turkey Meatballs with Zucchini & Marinara HP	35 min	42 g protein	8 g fiber	510 kcal
Sheet-Pan Lemon Chicken with Broccoli & Chickpeas GFHPHF	35 min	48 g protein	8 g fiber	420 kcal
Salsa Verde Chicken & Pinto Beans GFDFHPHF	35 min	40 g protein	10 g fiber	458 kcal
Paprika Chicken with Roasted Squash & Green Beans GFHP	40 min	39 g protein	4 g fiber	343 kcal
Turkey Spinach Burgers with Sweet Potato Wedges GFHP	40 min	35 g protein	4 g fiber	403 kcal
Lemon-Oregano Chicken Bowls with Cucumber Salad GFHP	30 min	43 g protein	6 g fiber	445 kcal
Chicken & Mushroom Skillet with Spinach GFHPLC	30 min	45 g protein	4 g fiber	315 kcal

Fish & Seafood · 8 recipes

Recipe	Time	Protein	Fiber	Calories
Garlic Shrimp with White Beans & Spinach GFHPHF	22 min	47 g protein	9 g fiber	378 kcal
Salmon Patties with Cucumber Yogurt Salad HP	25 min	34 g protein	5 g fiber	436 kcal
Shrimp & Broccoli Garlic Skillet GFHPLC	20 min	40 g protein	7 g fiber	311 kcal
Lemon-Dill Baked Salmon with Green Beans & Lentils GFDFHPHF	25 min	40 g protein	10 g fiber	443 kcal
Cod with Tomatoes, Olives & Zucchini GFDFHPLC	30 min	36 g protein	6 g fiber	301 kcal
Shrimp Fajita Bowls GFHPHF	25 min	42 g protein	10 g fiber	343 kcal
Garlic Butter Tilapia with Roasted Vegetables GFHP	30 min	40 g protein	6 g fiber	384 kcal
Baked Trout with Lemon Lentils & Spinach GFDFHPHF	20 min	50 g protein	15 g fiber	512 kcal

Meatless Mains · 7 recipes

Recipe	Time	Protein	Fiber	Calories
Black Bean & Veggie Stuffed Sweet Potatoes GFVHF	40 min	20 g protein	14 g fiber	385 kcal
Tofu & Vegetable Peanut Curry DFVGHPHF	30 min	29 g protein	12 g fiber	487 kcal
Spiced Lentil & Cauliflower Curry GFVHPHF	35 min	20 g protein	12 g fiber	307 kcal
Tofu & Broccoli Sesame Sheet Pan DFVGHPHF	35 min	42 g protein	9 g fiber	541 kcal
Bean & Veggie Chili with Cauliflower GFVHPHF	40 min	22 g protein	14 g fiber	312 kcal
Greek Lentil Salad Bowls with Feta GFVHPHF	15 min	23 g protein	17 g fiber	412 kcal
Tofu & Vegetable Cashew Stir-Fry DFVGHP	27 min	23 g protein	8 g fiber	394 kcal

Snacks & Sweets · 9 recipes

Recipe	Time	Protein	Fiber	Calories
Apple Slices with Peanut Butter Yogurt Dip GFVLC	5 min	10 g protein	3 g fiber	178 kcal
Cottage Cheese Cucumber Bites GFVLC	5 min	14 g protein	2 g fiber	133 kcal
Turkey, Pepper & Spinach Roll-Ups GFLC	5 min	17 g protein	1 g fiber	125 kcal
Greek Yogurt Berry Parfait GFVHP	5 min	27 g protein	7 g fiber	312 kcal
Spiced Roasted Almonds GFDFVGLC	14 min	6 g protein	4 g fiber	181 kcal
Pistachio Dark Chocolate Strawberries GFDFVGLC	12 min	3 g protein	3 g fiber	104 kcal
Cocoa Avocado Pudding with Raspberries GFVHFLC	10 min	7 g protein	8 g fiber	185 kcal
Baked Cinnamon Apples with Yogurt V	30 min	9 g protein	4 g fiber	181 kcal
Red Pepper Hummus Snack Box DFVG	10 min	8 g protein	8 g fiber	212 kcal

Try a full recipe from the book, free

Free sample recipe · Fish & Seafood

Garlic Shrimp with White Beans & Spinach

Juicy garlic shrimp tumbled with creamy white beans, spinach and lemon. Ready in under 25 minutes.

Serves 4Prep 10 minCook 12 minGluten-free options High protein High fiber

Ingredients

1½ lb raw shrimp (prawns), peeled (680 g)
1½ tbsp olive oil (21 ml)
6 cloves garlic, sliced (18 g)
½ tsp chili flakes (1 g)
2 cans (15 oz each) cannellini beans, rinsed (480 g)
1⅓ cups cherry tomatoes, halved (200 g)
½ cup low-sodium chicken broth (120 ml)
4 cups baby spinach (120 g)
1 lemon (60 g)
¼ cup Parmesan, grated (25 g)
¼ cup parsley (8 g)
⅓ tsp salt (2 g)

378kcal

47gprotein

9gfiber

30gcarbs

9gfat

Per serving. Estimates.

Method

Sear the shrimp. Pat the shrimp dry and season with the salt. Heat 1 tbsp of the oil in a large skillet over high heat. Cook the shrimp for 1–2 minutes per side, until pink. Transfer to a plate.
Toast the garlic. Lower the heat to medium. Add the remaining oil, sliced garlic and chili flakes and cook for 1 minute, until fragrant and just golden.
Simmer the beans. Add the beans, tomatoes and broth. Simmer for 5 minutes, crushing some of the beans with a spoon to make a creamy sauce.
Add the greens. Stir in the spinach a handful at a time until wilted.
Finish. Return the shrimp and their juices to the pan. Add the lemon juice and Parmesan and toss for 1 minute to heat through.
Serve. Scatter with parsley and serve with crusty bread to mop up the sauce.

Tip: Pull the shrimp off the heat as soon as they curl into a "C". An "O" means overcooked.

Store: Fridge 2 days.

Reader reviews

What readers say

copies sold5 reviews from verified buyers on Etsy and Gumroad

Leah H.Verified purchaseMar 2026

I'm not a confident cook but these were easy to follow.

United States · bought on Gumroad

Sophie F.Verified purchaseSep 2025

Solid cookbook. Wish there were more breakfast ideas. Minor things, but overall great.

United States · bought on Gumroad

Ruby W.Verified purchaseApr 2025

Brilliant purchase. The shopping lists save me so much time every week. Can't wait for the next book.

United States · bought on Etsy

Olivia F.Verified purchaseFeb 2025

Couldn't be happier. Photos are gorgeous and the layout is easy to read on my phone. Every recipe I've made so far turned out great.

United Kingdom · bought on Etsy

Noah F.Verified purchaseJan 2025

Solid cookbook. Portions were a little small for my partner. Still recommend it.

United States · bought on Etsy

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Start cooking tonight

Blood Sugar Balance

4-week diabetes-friendly meal plan, 50 recipes

$14~~$19~~-26%

4-week plan · 50 recipes · 76 pages
US Letter + A4 PDF
Instant download

Best value · save $90

All 11 e-books

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Questions

Blood Sugar Balance FAQ

Is this suitable for type 2 diabetes?

It's designed around widely recommended principles like the plate method and consistent carb portions. It isn't medical advice, so check the plan fits the targets from your doctor or dietitian.

How many carbs are in each meal?

Most meals are around 25–45 g of carbohydrate per serving, and snacks are mostly under 20 g. Exact numbers are on every recipe.

Is it low-carb or keto?

No. It's balanced, not carb-free. For a keto-style book, see Low-Carb Comfort.

Are there desserts?

Yes, a handful of small, smart desserts like dark chocolate strawberries and baked cinnamon apples.

More e-books

See all 11 →