The Next 21 Days: Weeks 2 to 4 of your South African diabetes meal plan.

THE NEXT 21 DAYS

Weeks 2 to 4 of your South African Diabetes Meal Plan

It picks up exactly where your 7-day plan ends, on Day 8, and carries you all the way to Day 28. Same Smart Plate. Same local food. Same easy format. But 21 brand new days of meals so you never get bored and never get stuck.

Three weeks, three themes

Week 2: Budget Week

Eat well for less. Pilchards, eggs, lentils, beans and cabbage do the heavy lifting. Proof that eating for diabetes doesn't have to cost more.

Week 3: Heritage Week

Celebrate the food of our grandparents, cooked the lighter way. Durban-style curry, morogo with peanuts, a festive chicken breyani and braai-night roosterkoek.

Week 4: Fast and Busy Week

For real life. 20-minute suppers, one-tray bakes, big-batch soup and grab-and-go breakfast jars. Healthy meals even on your busiest days.

Inside the 51-page guide you'll get:

• 21 complete day plans: breakfast, lunch, supper and 2 snacks every day, with starch portions marked for you
• 12 brand new South African recipes, including:
• – Cabbage and pilchard stir-fry
• – Budget lentil and veg curry
• – Chicken and bean stove potjie
• – Lighter Durban-style chicken curry
• – Morogo with peanuts
• – Lighter chicken breyani
• – Wholewheat seed roosterkoek
• – Sheet-pan peri-peri chicken and veg
• – 20-minute beef stir-fry
• – Big-batch bean and vegetable soup
• – Overnight amasi oats jars
• – Tomato smoor eggs
• 3 weekly shopping lists, one for each week, so you shop once and you're done
• 3 Sunday prep plans: an hour of prep that makes the whole week easier
• A daily check-in on every page for water, walking, your readings and a supper plate check
• The Mix-and-Match Menu: pick one from each list to build balanced days long after Day 28
• A build-your-own week planner you can reuse forever
• A 21-day habit tracker to watch your streak grow
• A Day 28 review to see how far you've come

Why add this now?

✔ No gap between plans. You go straight from Day 7 to Day 8 without losing momentum

✔ 12 new recipes, none repeated from your 7-day plan

✔ Budget, heritage and busy-week ideas, so it fits every season of life

✔ By Day 28, you won't need a plan. You'll know how to build your own

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