FREE Pre-Diabetes Meal Plan
Blood Sugar Friendly Meals
by Melanie Pflaster, NAMS Nutrition Coach with The Green Door Life
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Hi, I’m Melanie Pflaster—NAMS Certified Nutrition Coach here at The Green Door Life.
I created this one-day meal plan to demonstrate that you can enjoy flavorful, satisfying meals while also supporting your blood sugar, energy, and overall well-being.
Whether you’ve been told you’re at risk for pre-diabetes, or you just want to eat in a way that supports your metabolism and longevity, you’re in the right place.
You don’t have to feel foggy, fatigued, or frustrated by food. Let this guide be a small but powerful step toward more clarity, consistency, and confidence with how you fuel your body.
About The AuthorÂ
Melanie’s health journey started early. Growing up, she dealt with a handful of autoimmune and genetic conditions—like recurring Epstein-Barr Virus that could knock her out for months at a time, Hashimoto’s Thyroiditis (an autoimmune thyroid disorder), and Ehlers-Danlos Syndrome, a connective tissue disorder that affects multiple systems in the body. Later she also developed pre-diabetes despite "doing everything right" (which she was later able to reverse ).
For years, she tried to navigate the medical system, but real relief felt out of reach. That started to shift when she learned how to advocate for herself—and discovered the incredible power of nourishing, balanced food to calm inflammation and support her body.
The real turning point came when she began following macronutrient-balanced meals and the Autoimmune Protocol (AIP) diet. The changes she experienced weren’t just physical—they were life-changing. That healing sparked something bigger: a deep passion to help others find their own path to feeling better.
These days, Melanie is all about supporting people with chronic illnesses—especially those who feel dismissed or overlooked by traditional healthcare. She’s here to help you figure out what actually works for you, and to support you in speaking up for the care you need and deserve.
If you’re looking for guidance with nutrition and movement—whether it’s for autoimmune support, pre-diabetes, GLP-1/GIP agonists, or just making sense of your lab results—Mel’s your gal. She brings warmth, lived experience, and a ton of knowledge to every conversation.
Melanie is a certified nutrition coach through the National Academy of Metabolic Science, and she’s currently working toward board certification in functional nutrition through the Nutrition Therapy Institute and the National Association of Nutrition Professionals. She’s also training to become a Certified Personal Trainer (CPT) through NASM so she can better support clients with hyper-mobility in building strength and moving with confidence.
Mel’s not just your coach—she’s your advocate, your guide, and someone who truly gets it.
Melanie Pflaster
NAMS Nutrition Coach with The Green Door Life
Board certification candidate in functional nutrition via the Nutrition Therapy Institute
NASM Certified Personal Trainer (CPT)Â candidate
What is The Green Door Life?
The era of one-size-fits-all health is over.
The Green Door Life provides you with a customized, results-driven wellness blueprint in alignment with your unique lifestyle and goals.
In just 90 days, you'll learn nutrition science, the right exercise for your body, and unconscious patterns holding you back from success with support from our educational courses, heart-centered 1:1 coaches, and live and on demand studio classes.
Align your physical, mental, emotional and spiritual health with a holistic approach to nutrition, exercise and mindfulness curated specifically for YOU! Ready to learn more?
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