In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsStrategies for Healthy Blood Sugar LevelsFoods to Focus On for DiabetesHow to Meal-Prep Your Week of Meals:Day 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
Strategies for Healthy Blood Sugar Levels
Foods to Focus On for Diabetes
How to Meal-Prep Your Week of Meals:
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
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Photo: Photography: Kelsey Hansen; Food Styling: Greg Luna
How We Create Meal PlansRegistered dietitians thoughtfully create EatingWell’s meal 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 create EatingWell’s meal 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.
To keep it simple, you’ll see leftovers used often, short ingredient lists, meal-prep strategies, repeated breakfast options and easy snacks. Plus, each night’s dinner is on the table in 25 minutes or less. To keep this plan diabetes-friendly, we map out a week of meals and snacks with a steadycarbohydrateintake at each meal, which helps promote stable blood sugars. Plus, we aim forhigh-fiber foodsand aproteinsource at each meal—both of which help reduce blood sugar spikes and promote satiety.
Because theAmerican Diabetes Associationrecommends weight loss as one strategy to help improve blood sugars for people who are overweight, we set this plan at 1,500 calories per day, which is a level where most people will lose weight. 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.Though this is a diabetes-friendly meal plan, it is also a great option for anyone looking to simplify their routine—whether they have diabetes or not.
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.
There are several ways to promote healthy blood sugars. Here are a few of our favoritestrategies:
Jacob Fox
Breakfast (314 calories)
A.M. Snack (176 calories)
Lunch (311 calories
P.M. Snack (200 calories)
Dinner (488 calories)
Daily Totals:1,489 calories, 82g protein, 69g fat, 147g carbohydrate, 29g fiber, 1,090mg sodium
Make it 2,000 calories:Add 1 slice sprouted whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 cup low-fat plain kefir to lunch and have 1/4 cup unsalted dry-roasted almonds as an evening snack.
Ali Redmond
Breakfast (374 calories)
A.M. Snack (62 calories)
Lunch (365 calories)
P.M. Snack (206 calories)
Dinner (491 calories)
Meal-Prep Tip:Reserve leftoverSlow-Cooker Chicken Chilito have for dinner tomorrow night.
Daily Totals:1,498 calories, 86g protein, 68g fat, 150g carbohydrate, 41g fiber, 1,366mg sodium
Make it 2,000 calories:Add 1/4 cup shelled unsalted dry-roasted pistachios to A.M. snack and add 1 avocado, sliced, to the side salad at dinner.
Photography / Antonis Achilleos, Styling / Christine Keely, Ali Ramee
A.M. Snack (200 calories)
P.M. Snack (154 calories)
Daily Totals:1,524 calories, 97g protein, 72g fat, 133g carbohydrate, 38g fiber, 1,176mg sodium
Make it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast and add 1 avocado, sliced, to dinner.
A.M. Snack (206 calories)
P.M. Snack (139 calories)
Dinner (390 calories)
Daily Totals:1,475 calories, 76g protein, 71g fat, 148g carbohydrate, 36g fiber, 1,416g sodium
Make it 2,000 calories:Add 1 medium banana to A.M. snack, increase to 2 large hard-boiled eggs at P.M. snack, add 1 servingEverything Bagel Avocado Toastto dinner, and have 1/4 cup shelled unsalted dry-roasted pistachios for evening snack.
A.M. Snack (95 calories)
P.M. Snack (217 calories)
Meal-Prep Tip:Reserve two servingsChicken Enchilada Skillet Casseroleto have for lunch on Days 6 and 7.
Daily Totals:1,482 calories, 104g protein, 63g fat, 136g carbohydrate, 31g fiber, 1,406mg sodium
Make it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 2 Tbsp. natural peanut butter to the apple at A.M. snack, and add 3 Tbsp. chopped walnuts, toasted if desired, to the salad at dinner.
Photography: Kelsey Hansen; Food Styling: Greg Luna
A.M. Snack (101 calories)
Lunch (342 calories)
P.M. Snack (216 calories)
Dinner (486 calories)
Daily Totals:1,520 calories, 85g protein, 66g fat, 161g carbohydrate, 29g fiber, 1,603mg sodium
Make it 2,000 calories:Add 1/4 cup shelled unsalted dry-roasted pistachios to A.M. snack, and add 1 avocado, sliced, to dinner.
A.M. Snack (268 calories)
Dinner (399 calories)
Daily Totals:1,523 calories, 83g protein, 77g fat, 135g carbohydrate, 30g fiber, 1,179mg sodium
Make it 2,000 calories:Increase to 1 1/2 Tbsp. natural peanut butter at P.M. snack, add 1 servingGuacamole Chopped Saladto dinner, and have 1/4 cup shelled unsalted dry-roasted pistachios for evening snack.
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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.
