You know the plate rule. Now never wonder what's for dinner.
Your 21-Day Plan teaches the Plate rule and gives you 10 example plates. The Spike-Smart Kitchen turns that rule into four full weeks of meals — breakfast to dinner — with 40 simple recipes and a shopping list for every week, so the after-meal habit is already decided before you're hungry.
The Spike-Smart Kitchen
A 4-week meal plan, 40 simple recipes and weekly shopping lists built on the Plate rule — real US grocery food, no special products.
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Four weeks of meals, planned for you
A print-ready PDF guide. Starts with a “Before you start” safety page, ends with references.
- How the Spike-Smart Kitchen worksThe Plate rule on a real weeknight: portions by hand-size, food order on the plate, and how to use the plan without weighing anything.
- Stocking a spike-smart pantryThe staples worth keeping — beans, frozen vegetables, eggs, canned fish, whole grains, spices — at ordinary US supermarkets.
- Week 1 meal plan + shopping listSeven days of breakfasts, lunches and dinners, with one list organized by store aisle.
- Week 2 meal plan + shopping listNew dishes, the same rhythm. Leftovers planned in on purpose.
- Week 3 meal plan + shopping listMore batch-friendly meals for busier weeks.
- Week 4 meal plan + shopping listA week of favorites to repeat, and how to build your own plan from here.
- 40 simple recipesProtein breakfasts, packable lunches, sheet-pan and one-pot dinners, and snacks — each marked with its Plate split and time.
- Smart carbs, explainedWhich starchy foods tend to rise more gently, how much fits on the plate, and why “last on the plate” matters.
- Drinks at the tableWater, unsweetened tea and coffee, sparkling options — easy swaps for soda and juice with meals.
- Cooking for a householdOne meal for everyone: how to serve the family dinner and still build your plate the Even-Keel way.
- Batch cooking & leftoversA Sunday hour that sets up the week, plus safe storage basics.
- ReferencesOrganizations and research areas: ADA, NIH/NIDDK, AHA, and reviews on food order and meal composition.
Recipe cards you can cook from on a Tuesday
Every recipe shows servings, time and the Plate split at a glance, with ingredients you can find at any US grocery store.
Lemon-garlic chicken with green beans & chickpeas
Serves 2 · 30 min · Plate: ½ veg · ¼ protein · ¼ smart carb
| Ingredients | |
|---|---|
| Chicken thighs, boneless | 10 oz (280 g) |
| Green beans, trimmed | 3 cups |
| Chickpeas, rinsed | 1 can, drained |
| Olive oil · lemon · garlic | to taste |
Steps. Heat oven to 425 °F. Toss everything with oil, lemon and garlic on one sheet pan. Roast 22–25 minutes until the chicken reaches 165 °F.
The step that makes the Plate pillar stick
Decisions made in advance
Most plans fall apart at 6 p.m. with an empty fridge. Here the week is planned and the list is written before you start.
Ordinary food, no special products
No powders, no branded “diabetic” foods, no hard-to-find ingredients. Grocery-store staples, cooked simply.
Built for weeknights
Most dinners take around 30 minutes or less, with batch-cooking and leftovers planned in to save evenings.
The Spike-Smart Kitchen
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Educational guide, not a medical nutrition plan. If you take medicine for diabetes, have kidney disease or follow a diet set by your care team, talk with your doctor or a registered dietitian before changing how you eat. Results vary.