The Blood Sugar Flattening Meal Prep Guide: Keep the Carbs, Flatten the Spikes (14-Day US & UK Edition)

Tired of energy crashes, 3 p.m. cravings and being told to give up bread, rice and pasta?

This guide shows a different approach: keep the carbs you love and change the order they arrive in. Eating fibre first, protein second and starch last is a simple, low-risk habit that many people find helps them feel steadier and fuller after meals.

What's inside (24 pages, PDF):



✅ The 3-Step Sequence Rule: a plain-English look at how meal order affects your plate, with a simple way to test it yourself at home

✅ The gut-hormone link: how soluble fibre supports your body's own fullness signals (GLP-1 and PYY)

✅ A 14-day meal prep plan: 14 core recipes, a weekly plan matrix and ready-to-use grocery lists

✅ Sunday 60-minute prep workflow: the 3-Container Method, plus how to keep veg crisp all week

✅ Restaurant and social dining guide: decision trees for Italian, Asian, pub food, Chipotle, Nando's, Pret and more, with word-for-word things to say when ordering

✅ Cheat sheets: the vinegar hack, a fibre dosing schedule, a fibre-by-food chart and a 15-minute recovery walk for the days things don't go to plan

✅ FAQ and 80/20 maintenance plan: vegetarian and vegan swaps, smoothies, fruit, sweeteners and more

Written for the US and the UK: every recipe has cups and grams, °F and °C, and both ingredient names (zucchini/courgette, cilantro/coriander), with store suggestions on both sides of the Atlantic.

Who it's for: busy people who want an easy weekly food routine, without calorie counting, forbidden foods or guilt.

Instant digital download. No physical item is shipped.

Educational content only. Not medical advice. If you have diabetes or prediabetes, take glucose-lowering medication, are pregnant, or have a history of disordered eating, speak to your doctor or dietitian before changing how you eat. Individual results vary and no outcome is guaranteed.