Free Printables — Trackers, Guides & Charts
Everything on this page is free, no signup, no email gate. Download it, print it, stick it on the fridge. If it helps, share the page with someone else who’s juggling the same numbers.
These are the same plain-language tools I built for myself while sorting out type 2 diabetes, blood pressure, and kidney disease — the ones that survived real grocery aisles and real weeks. (New here? Start with my story.)
Educational only — always work with your care team on targets and limits.
The first-30-days guide (newly diagnosed)
The First 30 Days After Your Type 2 Diabetes Diagnosis
⬇ Download the PDF — A calm 4-week plan for the month after diagnosis: the 5 numbers, eating without dogma, walks after meals, and 5 printable tools (five-number card, doctor-visit sheet, food + glucose log, plate method, low-sugar wallet card). (Pairs with the full post.) Prefer it on Whop? Get it free on Whop — same guide, saved to your Whop library.
The one-page tracker (start here)
My Home Numbers Tracker — Blood Pressure, Blood Sugar, Kidney
⬇ Download the PDF — All three numbers that run your life on one printed page: a daily BP log, a glucose log (fasting vs. 2-hour), lab slots for eGFR, creatinine, and urine albumin — plus the “when to call, not wait” list. Bring it to every appointment.
Everyday low-sodium shopping
One Cart of Lower-Sodium Groceries for Everyone
⬇ Download the PDF — Shop for the whole household without a second cart. Aisle-by-aisle swaps that lower sodium without making two dinners. (Pairs with the full post.)
Choosing Quick Meals Without Sodium Guesswork
⬇ Download the PDF — The Back Label Meal Filter: a few minutes with the numbers that actually matter on frozen bowls, canned soup, and deli containers. (Pairs with the full post.)
Big-Flavor One-Pan Dinners With Less Salt
⬇ Download the PDF — Browning, lemon, garlic, and herbs doing the work salt packets used to do. (Pairs with the full post.)
Kidney-friendly meal planning
Adults With Stage 3 CKD: Building Balanced Meals Without Guesswork
⬇ Download the PDF — A plate-building approach for stage 3: portions, protein, and the numbers to ask your care team about.
New CKD Patients: Planning Familiar Meals Without Phosphorus Guesswork
⬇ Download the PDF — Keep the meals you already know; learn where phosphorus additives hide first.
Adult Children Planning CKD Meals Without Constant Sodium Math
⬇ Download the PDF — For the son or daughter doing the shopping with a parent. The math stays in one place, not every meal.
Diabetes-Related CKD: Build Confident Meals Without Conflicting Diet Rules
⬇ Download the PDF — When the diabetes rules and the kidney rules seem to argue, this sheet sorts which one wins at which meal.
Free tools from the posts
- A1C Chart by Age — the honest version: universal bands, what actually shifts with age, why your goal is a conversation.
- Blood Pressure Numbers Explained — what the two numbers mean and what to do about each.
- Frequently urinating with diabetes — when it’s normal, when it’s a flag.
- Questions and tests to ask your doctor — three printable checklists: diabetes, kidney, blood pressure.
Want the deeper, full-length guides? Those live in Hardy’s bazaar — the free ones on this page are the starting point, not the whole picture.
Want the complete system?
This guide is based on Hardy's ebooks — plain-language, step-by-step PDFs you can read in one sitting. See all guides
Educational content only — not a substitute for advice from your doctor or pharmacist. Always work with your care team.