ULTIMATE DIABETES MEAL PLANNER

"Reduce your carbs."

That's what the doctor says. What nobody explains is how — when your meals are built on rice, eba, semo, pounded yam and plantain.

This planner explains how. You keep the food. You change which starch, how much, and what you eat first.

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📋 THIS IS A DOWNLOADABLE PDF GUIDE It is not cooked food and it is not a delivery service.

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🥗 WHAT YOU GET

- 129 pages

- A full 30-day plan — four weeks, and each week changes just one thing

- 45 recipes - Zero seasoning cubes used anywhere in the book

- No added sugar in any recipe

- Egusi, ofada rice, beans, moi moi, pepper soup, grilled fish — real Nigerian food, with the swallow and the rice handled properly

- Four swallows that behave better than semo: oat, unripe plantain, soya and wheat, and ground beans

- The Swallow League Table — which swallows to eat freely, which to limit and which to keep occasional

- A plain-language guide to rice, yam and plantain, including why rice cooked the day before is gentler

- The plate method: half vegetables, a quarter protein, a quarter starch. No calorie counting, no carb counting, no glycaemic index tables

- A portion guide measured by your own hand

- A full chapter on low blood sugar — what it feels like and what to do — to read before Day 1

- 4 weekly shopping lists and a Lagos budget page

- Blood sugar log pages and a 30-day habit tracker

- Chapters on real-life situations — owambe parties, buka and mama put, reading food labels, fasting, cooking one pot for the whole family, alcohol, and walking, sleep and foot care

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👤 WHO THIS IS FOR

✅ Anyone living with diabetes

✅ Anyone recently told to watch their blood sugar

✅ Families cooking for someone with diabetes

✅ Anyone who wants to eat better without giving up Nigerian food

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⬇️ HOW YOU GET IT

1️⃣ Pay on this page

2️⃣ Download immediately

3️⃣ Backup link to your email

4️⃣ Print the trackers and start on day one

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⚕️ PLEASE READ THIS CAREFULLY: This is a general healthy-eating guide. It is not medical advice, not a treatment and not a cure. It does not replace your doctor's instructions or your medication. If you take insulin or diabetes tablets, eating less starch can lower your blood sugar too far unless your dose is reviewed. Speak to your doctor before you start, keep taking your medication exactly as prescribed, and read Chapter 06 of the guide first.

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💚 Chopwell Meal Planner CAC registered · RC 9796850 · Lagos, Nigeria

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