3‑Meal + 2‑Snack Glucose Ritual

Six nutrients tracked · Smaller waves · Safer curves

Body Profile & Daily Targets Auto-calculated

Enter your body weight and sex to personalize all six nutrient targets. Targets update instantly across the whole page.

Body weight: lb

🌾 Carbohydrates

—

g / day · 45–55% calories

🥩 Protein

—

g / day · 0.7–1.0 g/lb

🥑 Healthy Fat

—

g / day · 25–35% calories

🌿 Fiber

—

g / day · DRI recommendation

💧 Water

—

oz / day · ~0.5 oz per lb

💊 Vitamins

food groups to cover

Six-Nutrient Live Tracker Updates with meals

All six components of a complete diet tracked in one place. Carbs, protein, fat and fiber pull from meal selections. Water is logged with the buttons. Vitamins show which food groups you've hit today.

🌾Carbohydrates

0g/ —g

Select meals to track

Your body's main energy source. For diabetes: choose slow-digesting carbs (oats, brown rice, beans, vegetables).

🥩Protein

0g/ —g

Select meals to track

Builds & repairs muscle, supports hormones. Premier Protein adds 30 g automatically.

🥑Healthy Fats

0g/ —g

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Essential for hormones, brain, vitamin absorption. Healthy fats help slow glucose spikes.

🌿Fiber

0g/ —g

Select meals to track

Supports digestion, gut health, and glucose control. Slows sugar absorption — critical for diabetes.

💊Vitamins & Minerals

0/ 5food groups

Select meals to see coverage

🥦 Vegetables 🍓 Fruit 🥛 Dairy 🥜 Nuts/Seeds 🌾 Whole Grain

Centrum multivitamin helps fill gaps but doesn't replace whole foods.

💧Water

0oz/ — oz

Log each glass below

Critical for kidneys, blood pressure & glucose regulation. Helps kidneys process protein safely.

What 3 oz of meat looks like

Visual cues — no scale needed

🃏A deck of playing cards

✋The palm of your hand (no fingers)

🧼A small bar of soap

🍗Half of a standard chicken breast

🥩2–3 slices of deli meat, stacked

Common food portions

Typical serving sizes in context

🍗

Chicken breast
Full breast ≈ 6–8 oz · 3 oz = half a small breast

🥩

Steak or pork chop
Restaurant portion ≈ 8–12 oz · 3 oz = ¼–⅓ of that

🐟

Fish fillet
Standard fillet ≈ 4–6 oz · 3 oz = half a medium fillet

Protein per serving — quick reference

🥚

1 egg

~6 g

🥚

3 eggs

~18 g

🍗

3 oz chicken, beef, pork, or fish

21–25 g

🥩

6 oz portion of meat or fish

40–50 g

🥤

Premier Protein shake

30 g

Dexcom Clarity - CGM (Continuous Glucose Monitoring) Diabetes Management

Dexcom G7 Sensors (each lasts ~10 days): typically $120–$190 per sensor when paying retail.

Medicare’s policy is based on safety:

People using insulin have a real risk of dangerous lows, so CGMs are covered to prevent hypoglycemia.
People not using insulin generally have low risk of true hypoglycemia, so Medicare requires documented lows before approving a CGM.

Daily Structure 3 meals · 2 snacks

Select today's meals and snacks. All six nutrient trackers update in real time as you choose. Each meal card shows a macro summary after selection.

Awaiting selections Choose meals and snacks, then tap "Evaluate day pattern".

Nutrient values are estimates based on typical cooked portions (USDA averages). This is an educational planning tool — not medical advice. Always confirm targets with your clinician.

Snack Safety List Green · Yellow · Red

Quick ritual compass: green = safest for glucose, yellow = use with intention, red = rare or avoid.

Bias snacks toward green list

Ritual summary: keep snacks mostly in the green band, use yellow with intention, and treat red as rare ceremony.

Nutrient Reference Cooked portions

Average macros per common food and portion size.

Food	Portion	Carb	Prot	Fat	Fiber
Chicken / fish	3 oz cooked	0g	22g	4g	0g
Salmon	3 oz cooked	0g	22g	7g	0g
Egg (1 large)	1 egg	0.5g	6g	5g	0g
Greek yogurt (plain)	¾ cup	7g	16g	0g	0g
Cheese stick	1 stick	0g	6g	5g	0g
Oatmeal (cooked)	1 cup	27g	6g	3g	4g
Brown rice	1 cup cooked	45g	5g	2g	3g
Quinoa	1 cup cooked	39g	8g	4g	5g
Lentils / beans	½ cup cooked	20g	9g	0.5g	8g
Avocado (half)	~75g	4g	1.5g	11g	5g
Almonds / walnuts	1 oz	6g	6g	14g	2g
Broccoli (cooked)	1 cup	11g	4g	0.5g	5g
Tofu (firm)	½ cup	2g	10g	5g	0.3g
Edamame	½ cup shelled	8g	8g	4g	4g
Premier Protein shake	1 bottle (11oz)	4g	30g	3g	1g
Berries (mixed)	½ cup	10g	0.5g	0.3g	2g
Hummus	2 tbsp	4g	2g	3g	1g
Sweet potato (small)	1 medium	26g	2g	0g	4g

Values are approximate averages. Cooking method and exact portions vary.