Even Keel Kitchen: Diabetes-Friendly Meal Planner & Carb Log
Medical disclaimer: please consult your own dietitian or physician. This diabetes meal planner is an educational tool, not medical advice. You must consult your own registered dietitian or physician before using it or the sample menu, and before changing your diet, medication, insulin or blood sugar targets. Nutrition values are general estimates, not tailored to you.
Even Keel Kitchen is a printable and fillable diabetes meal planner with a carb and blood sugar log spreadsheet. It brings the plate method, carb counting, blood sugar records and a weekly review into one calm, organized system, and adds a 7-day sample menu with balanced carbs and protein, simple recipes and a grocery list. Everything is designed to help you plan steady meals and keep clear records to share with your healthcare team.
What this diabetes meal planner does
The planner turns everyday meal planning into simple, repeatable steps. The plate method shows how to build a balanced meal without measuring, and the carb counting pages explain what 15 grams looks like and how to read a Nutrition Facts label. The fillable planners and logs help you plan your week, count carbs and record blood sugar readings, with totals that fill in automatically in Adobe Acrobat Reader.
The spreadsheet does the math: carbs by meal and day, readings against your target ranges, and weekly averages with charts.
Who it is for
- Adults managing type 2 diabetes or prediabetes who want a simple way to plan meals
- People who are new to carb counting and the plate method
- Caregivers and family cooks who plan and shop for someone with diabetes
- Anyone who wants organized food and blood sugar records for appointments
Benefits
- Build balanced plates with half vegetables, a quarter protein and a quarter carb foods
- Keep carbs steady from meal to meal using the targets your care team gives you
- Read food labels and know how many carbs are on your plate
- See readings colored against your own ranges in mg/dL or mmol/L
- Spot patterns with a weekly review and bring clear notes to appointments
Features
Printable and fillable PDF
- Plate-method weekly planner with V, P and C check boxes and automatic day totals
- Daily carb-counting log with meal subtotals, daily totals and carb choices (carbs ÷ 15)
- Weekly blood sugar log: fasting, before and after meals, bedtime and other, with times, an averages row, and a generic medication / insulin line for what you take as prescribed
- Weekly review with habit tracker, patterns, wins and questions for your healthcare team
- Label-reading guide with a worked example and a fillable practice table
- Carb counting basics with a table of 15 g portions
7-day sample menu
- Breakfast, lunch, dinner and two snacks each day, with estimated carbs and protein for every meal and daily totals
- 7 dinners, 5 breakfasts and a lunch with US measurements and simple steps, plus 6 snacks and 6 sides
- Cook once, eat twice: each dinner makes the next day’s lunch
- A grocery list for the week sorted by aisle, a Sunday prep plan and easy ways to adjust carbs to your targets
Carb & blood sugar log spreadsheet
- Carb targets per meal (minimum and maximum) that you set
- Daily carb log with dropdowns for meals and automatic carb choices
- Glucose log with user-set target ranges, a low alert level, mg/dL by default and a unit setting for mmol/L with automatic conversion
- Conditional formatting for in range, above range, below range and low alert
- Daily and weekly summaries with averages, % of meals in target, % of readings in range, and charts
What’s included
- Even Keel Kitchen Diabetes Meal Planner, US Letter PDF (33 pages, fillable)
- Even Keel Kitchen Diabetes Meal Planner, A4 PDF (33 pages, fillable)
- Even Keel Kitchen Carb and Blood Sugar Log (.xlsx spreadsheet)
- User guide (Word document)
How it works
- Download the files and open the PDF in Adobe Acrobat Reader.
- Consult your own dietitian or physician, then write down the targets they give you on the safety page.
- Learn the plate method, carb counting and label reading in a few short pages.
- Share the 7-day sample menu with your dietitian, then plan your own weeks in the planner.
- Log carbs and blood sugar on paper or in the spreadsheet, and review each week.
File formats
PDF (US Letter 8.5 × 11 in and A4), fillable form fields with fonts embedded; XLSX spreadsheet; DOCX user guide.
Software requirements
Use the free Adobe Acrobat Reader to type on the PDF and get automatic totals. The PDF prints from any viewer. The spreadsheet works in Excel, Google Sheets and LibreOffice Calc, and the guide opens in Word, Google Docs or Pages.
Customizing
Type the carb targets and glucose ranges your care team gives you on the Targets sheet, and every color and chart updates. Choose mg/dL or mmol/L on the Start Here sheet. Example data shows how it works; delete it to start fresh. Formula cells are protected without a password.
Digital download
This is an instant digital download. Nothing is shipped. Download your files from your order email or My Account and print as often as you need for your household.
Ways to use it
- Plan a week of balanced plates and shop once
- Learn carb counting with a simple daily log
- Keep blood sugar readings organized before a check-up
- Track meals for a family member as a caregiver
FAQ
Is this a medical meal plan?
No. It is an educational planning and record-keeping tool. Follow the targets and advice of your doctor, diabetes care and education specialist or registered dietitian.
How many carbs are in the sample menu?
About 33 to 52 grams per meal and 14 to 20 grams per snack, or about 155 to 173 grams a day per person, with 110 to 125 grams of protein. These are estimates and an example only; your dietitian can adjust portions to your needs.
Does the spreadsheet work with mmol/L?
Yes. Choose mg/dL or mmol/L on the Start Here sheet. Readings, ranges and conversions follow your choice.
Can I use it in Google Sheets?
Yes. Upload the .xlsx file to Google Drive and open it with Google Sheets.
Where do I record medication or insulin?
The blood sugar log has a free-text medication / insulin line for each day, and the spreadsheet has a matching column. Write what you took as prescribed.
Is anything shipped?
No. This is a digital download only.
Medical disclaimer
For general education and personal record keeping only; it does not diagnose or treat any condition. You must consult your own registered dietitian or physician before using it. Never start, stop or change medication or insulin based on this planner. In an emergency, call 911.
Terms of use
For personal use in your own household. Please do not resell, share, upload or give away the files or sell printed copies. Nutrition values are estimates. This product is an educational tool and not a substitute for professional medical advice, diagnosis or treatment. In an emergency, call 911. © Taskdale.
Reviews
There are no reviews yet.