Printable 7 Day Whole Foods Meal Planner

Eat Well and Control Your Diabetes: Grab Your Free 7-Day Whole Foods Meal Planner Today!

Unlock a week of tasty & nourishing meals with a FREE 7-Day Meal Planner!

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    I’m passionate about showing you that healthy eating can be easy, exciting and delicious. But it’s all too easy to get stuck in a rut with the same old food and meals.

    So sign up to Whole Hearty Kitchen today and receive:

    • a free printable 7-day meal planner full of delicious whole food recipes & a template meal planner PDF download
    • Become part of the WHK family and receive a weekly recipe (or recipes) sent right to your inbox

    As a mum to a type 1 diabetic teenager, I am on a mission to prove that managing diabetes and healthy eating can be easy and incredibly flavorful. There is a huge choice of accessible whole foods out there which is great for supporting diabetes management. But it’s just about learning what to do with it.

    The Problem: Many diabetic recipes and meal plans sacrifice taste for nutrition, which can leave you feeling unsatisfied and unmotivated. Plus if you aren’t organised convenience food can seem oh-so tempting.

    The Solution: My FREE 7-Day Wholefood Meal Planner is packed with easy-to-follow recipes that are delicious and perfectly balanced for diabetic needs.

    Why Meal Planning is Your New BFF

    Ever stare blankly at the fridge, wondering “What on earth do I make for dinner?” But there’s a secret weapon against mealtime mayhem: meal planning! Here’s why it’s your new best friend:

    • Planning keeps you on track with healthy choices. No more last-minute, hanger-driven decisions!
    • Say goodbye to impulse buys and hello to focused shopping trips. You’ll know exactly what you need, saving time and money.
    • No more sad vegetables wilting away. Planning helps you use ingredients efficiently, reducing food waste and money.
    • No more daily “what’s for dinner?” drama! Planning takes the pressure off, leaving you free to relax and enjoy mealtimes.
    • It’s a great tactic to also help you keep on track with your carb counting and blood glucose management as it helps you to plan a good balance of carbs, proteins and healthy fats in every meal.

    Take a Sneak Peek at Your Delicious Meal Planner

    Here’s a glimpse of the delicious goodness that awaits you in this FREE 7-Day Whole Foods Meal Planner:


    Kickstart your day with simple overnight oats and frozen fruit. Packed with protein and fibre, choose your favourite frozen fruit combo for a blood sugar-friendly way to start the day.


    Warm up with a hearty high-protein tomato soup, bursting with fresh flavours and so easy to make. Or if you have a little meal prep time organised, then make sure to whip up some easy red lentil wraps for a satisfying and portable meal.


    Craving something quick and comforting? Then try an easy Indian Spiced Baked Salmon, a protein-rich dish ready in no time or one of my favourites a Quick Thai noodle soup with prawns.

    Bonus! Don’t forget to explore the balanced snack builder guide for healthy and delicious snack inspiration throughout the week.

    This is just a taste of what you’ll find in my FREE 7-Day Wholefood Meal Planner! Every recipe is designed to be:

    • Easy to follow: No cooking experience necessary!
    • Flavourful and satisfying: Ditch the bland, embrace the delicious!
    • Perfectly balanced for diabetic needs: Manage your health without sacrificing taste.

    Ready to unlock a week of flavorful health? Then Sign up now!

    Unlock a week of tasty & nourishing meals with a FREE 7-Day Meal Planner!

      We respect your privacy. Unsubscribe at any time.

      However, don’t stop at just the free snack guide.

      There is plenty more inspiration and blogs to be found at WHK and for lots more great recipes then go straight to the RECIPE INDEX.

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