In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsManaging Diabetes and CholesterolDiabetes-Friendly FoodsMeal PrepDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Why This Meal Plan Is Great for You
Frequently Asked Questions
Managing Diabetes and Cholesterol
Diabetes-Friendly Foods
Meal Prep
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
ClosePhoto: Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey BulatAccording to theCenters for Disease Control and Prevention, 38 million Americans—or about 1 in 10—have type 2 diabetes. If you’re one of them, you’re likely actively managing your blood sugar. But if your blood sugar levels are chronically high, you’re at increased risk of developing heart disease and high cholesterol, according to theAmerican Heart Association.That said, there are steps you can take to improve your blood sugar and protect your heart. Aiming for ahealthy dietwith plenty of fiber, fruits, vegetables and healthy fats, as well asincorporating regular exercise, can all play a role in improving diabetes and heart health.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Why This Meal Plan Is Great for YouIf you’re overweight, losing weight may improve both your blood sugar and cholesterol, which is why we set this plan at 1,500 calories per day. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.10 Changes to Make for Heart Health When You Have DiabetesHow to Improve Diabetes and CholesterolBefore starting with the meal plan, here’s what you need to know about keeping your cholesterol in check when you have diabetes.Balance Blood SugarIf you have diabetes, one of the most important steps to protect your heart is to manage your blood sugar levels. According to theNational Institute of Diabetes and Digestive and Kidney Diseases, chronically high blood sugar levels damage blood vessels, leading to an increased risk of heart disease. In this plan, we aim for regular carbohydrate intake at meals to promote good blood sugar balance. Plus, we focus onhigh-quality carb choicesand make sure each meal has plenty of fiber and protein—two nutrients that help stabilize blood sugars and prevent spikes.Add ExerciseAiming for about 150 minutes per week of moderate-intensity exercise (or 75 minutes of more vigorous exercise),such as a brisk walk, has huge benefits for both your blood sugars and heart. If you can squeeze in somestrength training as well, that’s even better. If 150 minutes a week sounds daunting,research shows that walking even just 2-5 minutesafter most meals can help improve your blood sugar levels.Eat More FiberFiber is a type of carbohydrate that our bodies can’t break down into glucose. It has a slew ofhealth benefits, but according to the2020-2025 Dietary Guidelines for Americans, 90% of women and 97% of men don’t get enough of this important nutrient. Increasing fiber helps improve blood sugar and lower cholesterol levels, and can even promote weight loss. You’ll find it in whole grains, fruits, vegetables and legumes.Aim for a Healthy WeightAccording to research, like the 2022 study ineLife, if you’re overweight, losing 5%-10% of your body weight can improve your insulin sensitivity and blood sugars and lower cholesterol. Healthy, sustainable weight loss is 1-2 pounds per week, so take it slow.Prioritize SleepLong-term poor sleepcan increase stress on the body, leading to higher blood sugar levels. Plus, after a bad night’s sleep, you may be more likely to reach for high-carb convenience foods and skip exercise. Focusing ongood sleep hygieneis an important piece of the puzzle when it comes to managing blood sugar.Diabetes-Friendly Foods to Focus on for High CholesterolThis seven-day plan emphasizes the following foods for improving your cholesterol numbers:Beans and lentilsWhole grains (e.g., oats, quinoa, bulgur and farro)Fruit, especially high-fiber fruits, such as berries, apples and pearsVegetables, particularly leafy greens and cruciferous veggies, such as broccoli, cauliflower and Brussels sproutsFermented dairy (e.g., yogurt and kefir)Fish and seafoodPoultryTofu and edamameEggsHealthy fats(e.g., olive oil, avocado and fatty fish)Nuts and seeds, including natural nut buttersHow to Meal-Prep Your Week of MealsMake3-Ingredient Overnight Berry Mueslito have for breakfast on Days 2 through 4.PrepareChicken Satay Bowls with Spicy Peanut Sauceto have for lunch on Days 2 through 5.Day 1Breakfast (314 calories, 33g carbohydrate)1 servingRainbow Frittata1 medium apple, slicedA.M. Snack (206 calories, 7g carbohydrate)¼ cup unsalted dry-roasted almondsLunch (330 calories, 47g carbohydrate)1 servingWhite Bean & Avocado Toast1 cup low-fat plain kefirP.M. Snack (132 calories, 13g carbohydrate)¾ cup nonfat plain Greek yogurt½ cup raspberriesDinner (512 calories, 24g carbohydrate)1 servingPesto Salmon1-oz. slice whole-wheat baguetteDaily Totals:1,503 calories, 98g protein, 76g fat, 13g saturated fat, 124g carbohydrate, 30g fiber, 1,465mg sodiumTo make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the apple at breakfast, add 1 plum to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 2Breakfast (298 calories, 36g carbohydrate)1 serving3-Ingredient Overnight Berry Muesli1 hard-boiled eggA.M. Snack (258 calories, 18g carbohydrate)1 cup blackberries15 dried walnut halvesLunch (407 calories, 28g carbohydrate)1 servingChicken Satay Bowls with Spicy Peanut Sauce1 medium peachP.M. Snack (95 calories, 25g carbohydrate)1 medium appleDinner (448 calories, 37g carbohydrate)1 servingSheet-Pan Chicken Fajitas¼ cup guacamoleDaily Totals:1,506 calories, 83g protein, 75g fat, 12g saturated fat, 144g carbohydrate, 36g fiber, 1,319mg sodiumTo make it 2,000 calories:Add 1 servingStrawberry-Pineapple Smoothieto breakfast and add 2 Tbsp. natural peanut butter to P.M. snack.Day 3Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey BulatBreakfast (293 calories, 21g carbohydrate)1 servingApple & Peanut Butter ToastA.M. Snack (206 calories, 7g carbohydrate)¼ cup unsalted dry-roasted almondsLunch (407 calories, 28g carbohydrate)1 servingChicken Satay Bowls with Spicy Peanut Sauce1 medium peachP.M. Snack (179 calories, 14g carbohydrate)¾ cup nonfat plain Greek yogurt½ cup raspberries1 Tbsp. chopped walnutsDinner (432 calories, 41g carbohydrate)1 servingCajun-Spiced Tofu Tostadas with Beet CremaDaily Totals:1,518 calories, 82g protein, 86g fat, 12g saturated fat, 113g carbohydrate, 29g fiber, 1,282mg sodiumTo make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, add 1 large pear to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 4Carolyn HodgesBreakfast (298 calories, 36g carbohydrate)1 serving3-Ingredient Overnight Berry Muesli1 hard-boiled eggA.M. Snack (324 calories, 19g carbohydrate)20 dried walnut halves1 cup blackberriesLunch (407 calories, 28g carbohydrate)1 servingChicken Satay Bowls with Spicy Peanut Sauce1 medium peachP.M. Snack (32 calories, 7g carbohydrate)½ cup raspberriesDinner (439 calories, 35g carbohydrate)1 servingBlackened Chicken with Chopped Salad2-oz. slice whole-wheat baguetteDaily Totals:1,500 calories, 87g protein, 78g fat, 13g saturated fat, 125g carbohydrate, 30g fiber, 1,475mg sodiumTo make it 2,000 calories:Add 1 servingStrawberry-Pineapple Smoothieto breakfast and add 30 unsalted dry-roasted almonds to P.M. snack.Day 5Breakfast (293 calories, 21g carbohydrate)1 servingApple & Peanut Butter ToastA.M. Snack (64 calories, 15g carbohydrate)1 cup raspberriesLunch (407 calories, 28g carbohydrate)1 servingChicken Satay Bowls with Spicy Peanut Sauce1 medium peachP.M. Snack (237 calories, 15g carbohydrate)¼ cup unsalted dry-roasted almonds1 plumDinner (498 calories, 37g carbohydrate)1 servingChicken Caesar Pasta Salad1 servingBasic Green Salad with VinaigretteMeal-Prep Tip:Reserve two servings ofChicken Caesar Pasta Saladto have for lunch on Days 6 and 7.Daily Totals:1,499 calories, 84g protein, 81g fat, 12g saturated fat, 116g carbohydrate, 31g fiber, 1,487mg sodiumTo make it 2,000 calories:Add 15 dried walnut halves to A.M. snack and add 1 avocado, sliced, to the salad at dinner.Day 6Photography / Kelsey Hansen, Styling / Greg LunaBreakfast (298 calories, 36g carbohydrate)1 serving3-Ingredient Overnight Berry Muesli1 hard-boiled eggA.M. Snack (110 calories, 12g carbohydrate)1 cup low-fat plain kefirLunch (383 calories, 34g carbohydrate)1 servingChicken Caesar Pasta SaladP.M. Snack (268 calories, 21g carbohydrate)1 cup blackberries¼ cup unsalted dry-roasted almondsDinner (448 calories, 46g carbohydrate)1 servingOne-Pot Garlicky Shrimp & Broccoli1 cup cooked quinoaDaily Totals:1,506 calories, 102g protein, 63g fat, 13g saturated fat, 148g carbohydrate, 29g fiber, 1,275mg sodiumTo make it 2,000 calories:Add 1 servingStrawberry-Pineapple Smoothieto breakfast and add 18 dried walnut halves to A.M. snack.Day 7Brie PassanoBreakfast (314 calories, 33g carbohydrate)1 servingRainbow Frittata1 medium apple, slicedA.M. Snack (266 calories, 12g carbohydrate)18 dried walnut halves1 plumLunch (383 calories, 34g carbohydrate)1 servingChicken Caesar Pasta SaladP.M. Snack (124 calories, 13g carbohydrate)¾ cup blackberries10 unsalted dry-roasted almondsDinner (428 calories, 51g carbohydrate)1 servingVegetarian Chopped Power Salad with Creamy Cilantro Dressing1-oz. slice whole-wheat baguetteDaily Totals:1,514 calories, 73g protein, 77g fat, 13g saturated fat, 143g carbohydrate, 31g fiber, 1,345mg sodiumTo make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the apple at breakfast, add 1 medium peach to lunch and increase to 1/3 cup almonds at P.M. snack.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Close
Photo: Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat
According to theCenters for Disease Control and Prevention, 38 million Americans—or about 1 in 10—have type 2 diabetes. If you’re one of them, you’re likely actively managing your blood sugar. But if your blood sugar levels are chronically high, you’re at increased risk of developing heart disease and high cholesterol, according to theAmerican Heart Association.That said, there are steps you can take to improve your blood sugar and protect your heart. Aiming for ahealthy dietwith plenty of fiber, fruits, vegetables and healthy fats, as well asincorporating regular exercise, can all play a role in improving diabetes and heart health.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Why This Meal Plan Is Great for YouIf you’re overweight, losing weight may improve both your blood sugar and cholesterol, which is why we set this plan at 1,500 calories per day. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.10 Changes to Make for Heart Health When You Have DiabetesHow to Improve Diabetes and CholesterolBefore starting with the meal plan, here’s what you need to know about keeping your cholesterol in check when you have diabetes.Balance Blood SugarIf you have diabetes, one of the most important steps to protect your heart is to manage your blood sugar levels. According to theNational Institute of Diabetes and Digestive and Kidney Diseases, chronically high blood sugar levels damage blood vessels, leading to an increased risk of heart disease. In this plan, we aim for regular carbohydrate intake at meals to promote good blood sugar balance. Plus, we focus onhigh-quality carb choicesand make sure each meal has plenty of fiber and protein—two nutrients that help stabilize blood sugars and prevent spikes.Add ExerciseAiming for about 150 minutes per week of moderate-intensity exercise (or 75 minutes of more vigorous exercise),such as a brisk walk, has huge benefits for both your blood sugars and heart. If you can squeeze in somestrength training as well, that’s even better. If 150 minutes a week sounds daunting,research shows that walking even just 2-5 minutesafter most meals can help improve your blood sugar levels.Eat More FiberFiber is a type of carbohydrate that our bodies can’t break down into glucose. It has a slew ofhealth benefits, but according to the2020-2025 Dietary Guidelines for Americans, 90% of women and 97% of men don’t get enough of this important nutrient. Increasing fiber helps improve blood sugar and lower cholesterol levels, and can even promote weight loss. You’ll find it in whole grains, fruits, vegetables and legumes.Aim for a Healthy WeightAccording to research, like the 2022 study ineLife, if you’re overweight, losing 5%-10% of your body weight can improve your insulin sensitivity and blood sugars and lower cholesterol. Healthy, sustainable weight loss is 1-2 pounds per week, so take it slow.Prioritize SleepLong-term poor sleepcan increase stress on the body, leading to higher blood sugar levels. Plus, after a bad night’s sleep, you may be more likely to reach for high-carb convenience foods and skip exercise. Focusing ongood sleep hygieneis an important piece of the puzzle when it comes to managing blood sugar.Diabetes-Friendly Foods to Focus on for High CholesterolThis seven-day plan emphasizes the following foods for improving your cholesterol numbers:Beans and lentilsWhole grains (e.g., oats, quinoa, bulgur and farro)Fruit, especially high-fiber fruits, such as berries, apples and pearsVegetables, particularly leafy greens and cruciferous veggies, such as broccoli, cauliflower and Brussels sproutsFermented dairy (e.g., yogurt and kefir)Fish and seafoodPoultryTofu and edamameEggsHealthy fats(e.g., olive oil, avocado and fatty fish)Nuts and seeds, including natural nut buttersHow to Meal-Prep Your Week of MealsMake3-Ingredient Overnight Berry Mueslito have for breakfast on Days 2 through 4.PrepareChicken Satay Bowls with Spicy Peanut Sauceto have for lunch on Days 2 through 5.Day 1Breakfast (314 calories, 33g carbohydrate)1 servingRainbow Frittata1 medium apple, slicedA.M. Snack (206 calories, 7g carbohydrate)¼ cup unsalted dry-roasted almondsLunch (330 calories, 47g carbohydrate)1 servingWhite Bean & Avocado Toast1 cup low-fat plain kefirP.M. Snack (132 calories, 13g carbohydrate)¾ cup nonfat plain Greek yogurt½ cup raspberriesDinner (512 calories, 24g carbohydrate)1 servingPesto Salmon1-oz. slice whole-wheat baguetteDaily Totals:1,503 calories, 98g protein, 76g fat, 13g saturated fat, 124g carbohydrate, 30g fiber, 1,465mg sodiumTo make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the apple at breakfast, add 1 plum to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 2Breakfast (298 calories, 36g carbohydrate)1 serving3-Ingredient Overnight Berry Muesli1 hard-boiled eggA.M. Snack (258 calories, 18g carbohydrate)1 cup blackberries15 dried walnut halvesLunch (407 calories, 28g carbohydrate)1 servingChicken Satay Bowls with Spicy Peanut Sauce1 medium peachP.M. Snack (95 calories, 25g carbohydrate)1 medium appleDinner (448 calories, 37g carbohydrate)1 servingSheet-Pan Chicken Fajitas¼ cup guacamoleDaily Totals:1,506 calories, 83g protein, 75g fat, 12g saturated fat, 144g carbohydrate, 36g fiber, 1,319mg sodiumTo make it 2,000 calories:Add 1 servingStrawberry-Pineapple Smoothieto breakfast and add 2 Tbsp. natural peanut butter to P.M. snack.Day 3Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey BulatBreakfast (293 calories, 21g carbohydrate)1 servingApple & Peanut Butter ToastA.M. Snack (206 calories, 7g carbohydrate)¼ cup unsalted dry-roasted almondsLunch (407 calories, 28g carbohydrate)1 servingChicken Satay Bowls with Spicy Peanut Sauce1 medium peachP.M. Snack (179 calories, 14g carbohydrate)¾ cup nonfat plain Greek yogurt½ cup raspberries1 Tbsp. chopped walnutsDinner (432 calories, 41g carbohydrate)1 servingCajun-Spiced Tofu Tostadas with Beet CremaDaily Totals:1,518 calories, 82g protein, 86g fat, 12g saturated fat, 113g carbohydrate, 29g fiber, 1,282mg sodiumTo make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, add 1 large pear to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 4Carolyn HodgesBreakfast (298 calories, 36g carbohydrate)1 serving3-Ingredient Overnight Berry Muesli1 hard-boiled eggA.M. Snack (324 calories, 19g carbohydrate)20 dried walnut halves1 cup blackberriesLunch (407 calories, 28g carbohydrate)1 servingChicken Satay Bowls with Spicy Peanut Sauce1 medium peachP.M. Snack (32 calories, 7g carbohydrate)½ cup raspberriesDinner (439 calories, 35g carbohydrate)1 servingBlackened Chicken with Chopped Salad2-oz. slice whole-wheat baguetteDaily Totals:1,500 calories, 87g protein, 78g fat, 13g saturated fat, 125g carbohydrate, 30g fiber, 1,475mg sodiumTo make it 2,000 calories:Add 1 servingStrawberry-Pineapple Smoothieto breakfast and add 30 unsalted dry-roasted almonds to P.M. snack.Day 5Breakfast (293 calories, 21g carbohydrate)1 servingApple & Peanut Butter ToastA.M. Snack (64 calories, 15g carbohydrate)1 cup raspberriesLunch (407 calories, 28g carbohydrate)1 servingChicken Satay Bowls with Spicy Peanut Sauce1 medium peachP.M. Snack (237 calories, 15g carbohydrate)¼ cup unsalted dry-roasted almonds1 plumDinner (498 calories, 37g carbohydrate)1 servingChicken Caesar Pasta Salad1 servingBasic Green Salad with VinaigretteMeal-Prep Tip:Reserve two servings ofChicken Caesar Pasta Saladto have for lunch on Days 6 and 7.Daily Totals:1,499 calories, 84g protein, 81g fat, 12g saturated fat, 116g carbohydrate, 31g fiber, 1,487mg sodiumTo make it 2,000 calories:Add 15 dried walnut halves to A.M. snack and add 1 avocado, sliced, to the salad at dinner.Day 6Photography / Kelsey Hansen, Styling / Greg LunaBreakfast (298 calories, 36g carbohydrate)1 serving3-Ingredient Overnight Berry Muesli1 hard-boiled eggA.M. Snack (110 calories, 12g carbohydrate)1 cup low-fat plain kefirLunch (383 calories, 34g carbohydrate)1 servingChicken Caesar Pasta SaladP.M. Snack (268 calories, 21g carbohydrate)1 cup blackberries¼ cup unsalted dry-roasted almondsDinner (448 calories, 46g carbohydrate)1 servingOne-Pot Garlicky Shrimp & Broccoli1 cup cooked quinoaDaily Totals:1,506 calories, 102g protein, 63g fat, 13g saturated fat, 148g carbohydrate, 29g fiber, 1,275mg sodiumTo make it 2,000 calories:Add 1 servingStrawberry-Pineapple Smoothieto breakfast and add 18 dried walnut halves to A.M. snack.Day 7Brie PassanoBreakfast (314 calories, 33g carbohydrate)1 servingRainbow Frittata1 medium apple, slicedA.M. Snack (266 calories, 12g carbohydrate)18 dried walnut halves1 plumLunch (383 calories, 34g carbohydrate)1 servingChicken Caesar Pasta SaladP.M. Snack (124 calories, 13g carbohydrate)¾ cup blackberries10 unsalted dry-roasted almondsDinner (428 calories, 51g carbohydrate)1 servingVegetarian Chopped Power Salad with Creamy Cilantro Dressing1-oz. slice whole-wheat baguetteDaily Totals:1,514 calories, 73g protein, 77g fat, 13g saturated fat, 143g carbohydrate, 31g fiber, 1,345mg sodiumTo make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the apple at breakfast, add 1 medium peach to lunch and increase to 1/3 cup almonds at P.M. snack.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
According to theCenters for Disease Control and Prevention, 38 million Americans—or about 1 in 10—have type 2 diabetes. If you’re one of them, you’re likely actively managing your blood sugar. But if your blood sugar levels are chronically high, you’re at increased risk of developing heart disease and high cholesterol, according to theAmerican Heart Association.That said, there are steps you can take to improve your blood sugar and protect your heart. Aiming for ahealthy dietwith plenty of fiber, fruits, vegetables and healthy fats, as well asincorporating regular exercise, can all play a role in improving diabetes and heart health.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Why This Meal Plan Is Great for YouIf you’re overweight, losing weight may improve both your blood sugar and cholesterol, which is why we set this plan at 1,500 calories per day. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.10 Changes to Make for Heart Health When You Have DiabetesHow to Improve Diabetes and CholesterolBefore starting with the meal plan, here’s what you need to know about keeping your cholesterol in check when you have diabetes.Balance Blood SugarIf you have diabetes, one of the most important steps to protect your heart is to manage your blood sugar levels. According to theNational Institute of Diabetes and Digestive and Kidney Diseases, chronically high blood sugar levels damage blood vessels, leading to an increased risk of heart disease. In this plan, we aim for regular carbohydrate intake at meals to promote good blood sugar balance. Plus, we focus onhigh-quality carb choicesand make sure each meal has plenty of fiber and protein—two nutrients that help stabilize blood sugars and prevent spikes.Add ExerciseAiming for about 150 minutes per week of moderate-intensity exercise (or 75 minutes of more vigorous exercise),such as a brisk walk, has huge benefits for both your blood sugars and heart. If you can squeeze in somestrength training as well, that’s even better. If 150 minutes a week sounds daunting,research shows that walking even just 2-5 minutesafter most meals can help improve your blood sugar levels.Eat More FiberFiber is a type of carbohydrate that our bodies can’t break down into glucose. It has a slew ofhealth benefits, but according to the2020-2025 Dietary Guidelines for Americans, 90% of women and 97% of men don’t get enough of this important nutrient. Increasing fiber helps improve blood sugar and lower cholesterol levels, and can even promote weight loss. You’ll find it in whole grains, fruits, vegetables and legumes.Aim for a Healthy WeightAccording to research, like the 2022 study ineLife, if you’re overweight, losing 5%-10% of your body weight can improve your insulin sensitivity and blood sugars and lower cholesterol. Healthy, sustainable weight loss is 1-2 pounds per week, so take it slow.Prioritize SleepLong-term poor sleepcan increase stress on the body, leading to higher blood sugar levels. Plus, after a bad night’s sleep, you may be more likely to reach for high-carb convenience foods and skip exercise. Focusing ongood sleep hygieneis an important piece of the puzzle when it comes to managing blood sugar.Diabetes-Friendly Foods to Focus on for High CholesterolThis seven-day plan emphasizes the following foods for improving your cholesterol numbers:Beans and lentilsWhole grains (e.g., oats, quinoa, bulgur and farro)Fruit, especially high-fiber fruits, such as berries, apples and pearsVegetables, particularly leafy greens and cruciferous veggies, such as broccoli, cauliflower and Brussels sproutsFermented dairy (e.g., yogurt and kefir)Fish and seafoodPoultryTofu and edamameEggsHealthy fats(e.g., olive oil, avocado and fatty fish)Nuts and seeds, including natural nut buttersHow to Meal-Prep Your Week of MealsMake3-Ingredient Overnight Berry Mueslito have for breakfast on Days 2 through 4.PrepareChicken Satay Bowls with Spicy Peanut Sauceto have for lunch on Days 2 through 5.Day 1Breakfast (314 calories, 33g carbohydrate)1 servingRainbow Frittata1 medium apple, slicedA.M. Snack (206 calories, 7g carbohydrate)¼ cup unsalted dry-roasted almondsLunch (330 calories, 47g carbohydrate)1 servingWhite Bean & Avocado Toast1 cup low-fat plain kefirP.M. Snack (132 calories, 13g carbohydrate)¾ cup nonfat plain Greek yogurt½ cup raspberriesDinner (512 calories, 24g carbohydrate)1 servingPesto Salmon1-oz. slice whole-wheat baguetteDaily Totals:1,503 calories, 98g protein, 76g fat, 13g saturated fat, 124g carbohydrate, 30g fiber, 1,465mg sodiumTo make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the apple at breakfast, add 1 plum to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 2Breakfast (298 calories, 36g carbohydrate)1 serving3-Ingredient Overnight Berry Muesli1 hard-boiled eggA.M. Snack (258 calories, 18g carbohydrate)1 cup blackberries15 dried walnut halvesLunch (407 calories, 28g carbohydrate)1 servingChicken Satay Bowls with Spicy Peanut Sauce1 medium peachP.M. Snack (95 calories, 25g carbohydrate)1 medium appleDinner (448 calories, 37g carbohydrate)1 servingSheet-Pan Chicken Fajitas¼ cup guacamoleDaily Totals:1,506 calories, 83g protein, 75g fat, 12g saturated fat, 144g carbohydrate, 36g fiber, 1,319mg sodiumTo make it 2,000 calories:Add 1 servingStrawberry-Pineapple Smoothieto breakfast and add 2 Tbsp. natural peanut butter to P.M. snack.Day 3Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey BulatBreakfast (293 calories, 21g carbohydrate)1 servingApple & Peanut Butter ToastA.M. Snack (206 calories, 7g carbohydrate)¼ cup unsalted dry-roasted almondsLunch (407 calories, 28g carbohydrate)1 servingChicken Satay Bowls with Spicy Peanut Sauce1 medium peachP.M. Snack (179 calories, 14g carbohydrate)¾ cup nonfat plain Greek yogurt½ cup raspberries1 Tbsp. chopped walnutsDinner (432 calories, 41g carbohydrate)1 servingCajun-Spiced Tofu Tostadas with Beet CremaDaily Totals:1,518 calories, 82g protein, 86g fat, 12g saturated fat, 113g carbohydrate, 29g fiber, 1,282mg sodiumTo make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, add 1 large pear to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 4Carolyn HodgesBreakfast (298 calories, 36g carbohydrate)1 serving3-Ingredient Overnight Berry Muesli1 hard-boiled eggA.M. Snack (324 calories, 19g carbohydrate)20 dried walnut halves1 cup blackberriesLunch (407 calories, 28g carbohydrate)1 servingChicken Satay Bowls with Spicy Peanut Sauce1 medium peachP.M. Snack (32 calories, 7g carbohydrate)½ cup raspberriesDinner (439 calories, 35g carbohydrate)1 servingBlackened Chicken with Chopped Salad2-oz. slice whole-wheat baguetteDaily Totals:1,500 calories, 87g protein, 78g fat, 13g saturated fat, 125g carbohydrate, 30g fiber, 1,475mg sodiumTo make it 2,000 calories:Add 1 servingStrawberry-Pineapple Smoothieto breakfast and add 30 unsalted dry-roasted almonds to P.M. snack.Day 5Breakfast (293 calories, 21g carbohydrate)1 servingApple & Peanut Butter ToastA.M. Snack (64 calories, 15g carbohydrate)1 cup raspberriesLunch (407 calories, 28g carbohydrate)1 servingChicken Satay Bowls with Spicy Peanut Sauce1 medium peachP.M. Snack (237 calories, 15g carbohydrate)¼ cup unsalted dry-roasted almonds1 plumDinner (498 calories, 37g carbohydrate)1 servingChicken Caesar Pasta Salad1 servingBasic Green Salad with VinaigretteMeal-Prep Tip:Reserve two servings ofChicken Caesar Pasta Saladto have for lunch on Days 6 and 7.Daily Totals:1,499 calories, 84g protein, 81g fat, 12g saturated fat, 116g carbohydrate, 31g fiber, 1,487mg sodiumTo make it 2,000 calories:Add 15 dried walnut halves to A.M. snack and add 1 avocado, sliced, to the salad at dinner.Day 6Photography / Kelsey Hansen, Styling / Greg LunaBreakfast (298 calories, 36g carbohydrate)1 serving3-Ingredient Overnight Berry Muesli1 hard-boiled eggA.M. Snack (110 calories, 12g carbohydrate)1 cup low-fat plain kefirLunch (383 calories, 34g carbohydrate)1 servingChicken Caesar Pasta SaladP.M. Snack (268 calories, 21g carbohydrate)1 cup blackberries¼ cup unsalted dry-roasted almondsDinner (448 calories, 46g carbohydrate)1 servingOne-Pot Garlicky Shrimp & Broccoli1 cup cooked quinoaDaily Totals:1,506 calories, 102g protein, 63g fat, 13g saturated fat, 148g carbohydrate, 29g fiber, 1,275mg sodiumTo make it 2,000 calories:Add 1 servingStrawberry-Pineapple Smoothieto breakfast and add 18 dried walnut halves to A.M. snack.Day 7Brie PassanoBreakfast (314 calories, 33g carbohydrate)1 servingRainbow Frittata1 medium apple, slicedA.M. Snack (266 calories, 12g carbohydrate)18 dried walnut halves1 plumLunch (383 calories, 34g carbohydrate)1 servingChicken Caesar Pasta SaladP.M. Snack (124 calories, 13g carbohydrate)¾ cup blackberries10 unsalted dry-roasted almondsDinner (428 calories, 51g carbohydrate)1 servingVegetarian Chopped Power Salad with Creamy Cilantro Dressing1-oz. slice whole-wheat baguetteDaily Totals:1,514 calories, 73g protein, 77g fat, 13g saturated fat, 143g carbohydrate, 31g fiber, 1,345mg sodiumTo make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the apple at breakfast, add 1 medium peach to lunch and increase to 1/3 cup almonds at P.M. snack.
According to theCenters for Disease Control and Prevention, 38 million Americans—or about 1 in 10—have type 2 diabetes. If you’re one of them, you’re likely actively managing your blood sugar. But if your blood sugar levels are chronically high, you’re at increased risk of developing heart disease and high cholesterol, according to theAmerican Heart Association.
That said, there are steps you can take to improve your blood sugar and protect your heart. Aiming for ahealthy dietwith plenty of fiber, fruits, vegetables and healthy fats, as well asincorporating regular exercise, can all play a role in improving diabetes and heart health.
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
If you’re overweight, losing weight may improve both your blood sugar and cholesterol, which is why we set this plan at 1,500 calories per day. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
10 Changes to Make for Heart Health When You Have Diabetes
How to Improve Diabetes and Cholesterol
Before starting with the meal plan, here’s what you need to know about keeping your cholesterol in check when you have diabetes.
Balance Blood Sugar
If you have diabetes, one of the most important steps to protect your heart is to manage your blood sugar levels. According to theNational Institute of Diabetes and Digestive and Kidney Diseases, chronically high blood sugar levels damage blood vessels, leading to an increased risk of heart disease. In this plan, we aim for regular carbohydrate intake at meals to promote good blood sugar balance. Plus, we focus onhigh-quality carb choicesand make sure each meal has plenty of fiber and protein—two nutrients that help stabilize blood sugars and prevent spikes.
Add Exercise
Aiming for about 150 minutes per week of moderate-intensity exercise (or 75 minutes of more vigorous exercise),such as a brisk walk, has huge benefits for both your blood sugars and heart. If you can squeeze in somestrength training as well, that’s even better. If 150 minutes a week sounds daunting,research shows that walking even just 2-5 minutesafter most meals can help improve your blood sugar levels.
Eat More Fiber
Fiber is a type of carbohydrate that our bodies can’t break down into glucose. It has a slew ofhealth benefits, but according to the2020-2025 Dietary Guidelines for Americans, 90% of women and 97% of men don’t get enough of this important nutrient. Increasing fiber helps improve blood sugar and lower cholesterol levels, and can even promote weight loss. You’ll find it in whole grains, fruits, vegetables and legumes.
Aim for a Healthy Weight
According to research, like the 2022 study ineLife, if you’re overweight, losing 5%-10% of your body weight can improve your insulin sensitivity and blood sugars and lower cholesterol. Healthy, sustainable weight loss is 1-2 pounds per week, so take it slow.
Prioritize Sleep
Long-term poor sleepcan increase stress on the body, leading to higher blood sugar levels. Plus, after a bad night’s sleep, you may be more likely to reach for high-carb convenience foods and skip exercise. Focusing ongood sleep hygieneis an important piece of the puzzle when it comes to managing blood sugar.
Diabetes-Friendly Foods to Focus on for High Cholesterol
This seven-day plan emphasizes the following foods for improving your cholesterol numbers:
How to Meal-Prep Your Week of Meals
Breakfast (314 calories, 33g carbohydrate)
A.M. Snack (206 calories, 7g carbohydrate)
Lunch (330 calories, 47g carbohydrate)
P.M. Snack (132 calories, 13g carbohydrate)
Dinner (512 calories, 24g carbohydrate)
Daily Totals:1,503 calories, 98g protein, 76g fat, 13g saturated fat, 124g carbohydrate, 30g fiber, 1,465mg sodium
To make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the apple at breakfast, add 1 plum to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
Breakfast (298 calories, 36g carbohydrate)
A.M. Snack (258 calories, 18g carbohydrate)
Lunch (407 calories, 28g carbohydrate)
P.M. Snack (95 calories, 25g carbohydrate)
Dinner (448 calories, 37g carbohydrate)
Daily Totals:1,506 calories, 83g protein, 75g fat, 12g saturated fat, 144g carbohydrate, 36g fiber, 1,319mg sodium
To make it 2,000 calories:Add 1 servingStrawberry-Pineapple Smoothieto breakfast and add 2 Tbsp. natural peanut butter to P.M. snack.
Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat
Breakfast (293 calories, 21g carbohydrate)
P.M. Snack (179 calories, 14g carbohydrate)
Dinner (432 calories, 41g carbohydrate)
Daily Totals:1,518 calories, 82g protein, 86g fat, 12g saturated fat, 113g carbohydrate, 29g fiber, 1,282mg sodium
To make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, add 1 large pear to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
Carolyn Hodges
A.M. Snack (324 calories, 19g carbohydrate)
P.M. Snack (32 calories, 7g carbohydrate)
Dinner (439 calories, 35g carbohydrate)
Daily Totals:1,500 calories, 87g protein, 78g fat, 13g saturated fat, 125g carbohydrate, 30g fiber, 1,475mg sodium
To make it 2,000 calories:Add 1 servingStrawberry-Pineapple Smoothieto breakfast and add 30 unsalted dry-roasted almonds to P.M. snack.
A.M. Snack (64 calories, 15g carbohydrate)
P.M. Snack (237 calories, 15g carbohydrate)
Dinner (498 calories, 37g carbohydrate)
Meal-Prep Tip:Reserve two servings ofChicken Caesar Pasta Saladto have for lunch on Days 6 and 7.
Daily Totals:1,499 calories, 84g protein, 81g fat, 12g saturated fat, 116g carbohydrate, 31g fiber, 1,487mg sodium
To make it 2,000 calories:Add 15 dried walnut halves to A.M. snack and add 1 avocado, sliced, to the salad at dinner.
Photography / Kelsey Hansen, Styling / Greg Luna
A.M. Snack (110 calories, 12g carbohydrate)
Lunch (383 calories, 34g carbohydrate)
P.M. Snack (268 calories, 21g carbohydrate)
Dinner (448 calories, 46g carbohydrate)
Daily Totals:1,506 calories, 102g protein, 63g fat, 13g saturated fat, 148g carbohydrate, 29g fiber, 1,275mg sodium
To make it 2,000 calories:Add 1 servingStrawberry-Pineapple Smoothieto breakfast and add 18 dried walnut halves to A.M. snack.
Brie Passano
A.M. Snack (266 calories, 12g carbohydrate)
P.M. Snack (124 calories, 13g carbohydrate)
Dinner (428 calories, 51g carbohydrate)
Daily Totals:1,514 calories, 73g protein, 77g fat, 13g saturated fat, 143g carbohydrate, 31g fiber, 1,345mg sodium
To make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the apple at breakfast, add 1 medium peach to lunch and increase to 1/3 cup almonds at P.M. snack.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
