In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsFiber & Insulin ResistanceHigh-Fiber FoodsMeal Prep TipsDay 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
Fiber & Insulin Resistance
High-Fiber Foods
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Close
Photo: Charlotte & Johnny Autry
Nearly 1 in 10 Americans have diabetes and more than 1 in 3 have prediabetes, according to the Centers for Disease Control and Prevention.Prediabetesis defined as a blood sugar level that is high but not quite high enough to be diagnosed with type 2 diabetes. Shockingly, nearly 80% of adults with prediabetes don’t know they have elevated blood sugar levels. With blood sugar disorders impacting so many Americans, it’s not surprising that many of us are turning our attention to insulin resistance and how to improve blood sugar levels.
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.
In this seven-day meal plan, we focus on fiber, which we namedThe #1 Nutrient to Lower Blood Sugar Levels. Each day provides at least 35 grams of fiber (and 76 grams of satiating protein) to support stable blood sugars and a steady insulin response. In addition to incorporating moreexercise, theNIDDKrecommends weight loss as another strategy to improve blood sugars.
To promote a healthy weight loss for most people, we set this plan at 1,500 calories per day. This meal plan is meant to serve as a framework for a high-fiber healthy eating plan. It does not need to be followed exactly to reap the benefits—listen to your hunger cues and opt to make swaps as needed!
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.
Learn More:Walking After Meals for Just 2 Minutes Is Enough to Lower Blood Sugar—Here’s Why, According to Science
Does Fiber Help with Insulin Resistance?
So, how do we promote healthy blood sugar levels and lower the risk of developing insulin resistance? Eating more fiber can help. Fiber is the unassuming workhorse of the nutrition world. Itshealth benefits are numerous—fiber is linked to improved heart health, better digestion and, of course, healthier blood sugar levels and a reduced risk of developing type 2 diabetes.
A 2018 research study published in the journalNutrientsfound that as fiber intake increased, insulin resistance decreased. Plus, eating morefiber can help promote weight loss, even when no other diet changes occur. Because fiber can independently improve insulin resistance plus support weight loss—which also can help improve insulin resistance—it’s a helpful nutrient to focus on if you’re trying to improve your blood sugar levels.
Though bothsoluble and insoluble fiberhave their benefits and should be included in a healthy eating plan, insoluble fiber seems to be particularly beneficial in promoting healthy blood sugar levels. In fact, 2018 research published inThe Journal of Nutritionfound that a diet high in insoluble fiber may significantly reduce the risk of developing type 2 diabetes. Sources of insoluble fiber include bran, whole wheat, barley, oats, nuts and the skin of many fruits and vegetables.
High-Fiber Foods to Focus On:
How to Meal-Prep Your Week of Meals:
Crystal Hughes
Breakfast (338 calories)
A.M. Snack (131 calories)
Lunch (360 calories)
P.M. Snack (95 calories)
Dinner (572 calories)
Daily Totals:1,497 calories, 65g fat, 76g protein, 166g carbohydrate, 38g fiber, 1,259mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add ½ cup low-fat plain strained yogurt (such as Greek-style) to lunch, and add 2 Tbsp. almond butter to P.M. snack.
Breakfast (345 calories)
A.M. Snack (150 calories)
Lunch (357 calories)
P.M. Snack (175 calories)
Dinner (499 calories)
Daily Totals:1,525 calories, 65g fat, 116g protein, 132g carbohydrate, 35g fiber, 1,806mg sodium
Make it 2,000 calories:Increase to 1 cup edamame, in pods, at A.M. snack, add 1 clementine to P.M. snack, add 1 servingMassaged Kale Saladto dinner, and add 1 servingApple with Cinnamon Almond Butteras an evening snack.
Charlotte & Johnny Autry
P.M. Snack (238 calories)
Dinner (432 calories)
Daily Totals:1,503 calories, 66g fat, 99g protein, 145g carbohydrate, 37g fiber, 1,674mg sodium
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add ¼ cup unsalted dry-roasted almonds to A.M. snack.
Jason Donnelly
A.M. Snack (193 calories)
P.M. Snack (176 calories)
Dinner (448 calories)
Daily Totals:1,512 calories, 74g fat, 89g protein, 141g carbohydrate, 35g fiber, 2,263mg sodium
Make it 2,000 calories:Increase to 2 Tbsp. almond butter at A.M. snack, add 1 large pear to P.M. snack, and add 1 oz. dark chocolate with 10 unsalted dry-roasted almonds as an evening snack.
P.M. Snack (242 calories)
Dinner (404 calories)
Meal-Prep Tip:Reserve 2 servingsChicken Chili Verdeto have for lunch on Days 6 and 7.
Daily Totals:1,479 calories, 57g fat, 88g protein, 172g carbohydrate, 35g fiber, 1,549mg sodium
Make it 2,000 calories:Increase to 2 Tbsp. almond butter at P.M. snack, add 1 servingGuacamole Chopped Saladto dinner, and add 1 oz. dark chocolate with 10 unsalted dry-roasted almonds as an evening snack.
A.M. Snack (62 calories)
Lunch (408 calories)
P.M. Snack (209 calories)
Daily Totals:1,523 calories, 67g fat, 78g protein, 161g carbohydrate, 38g fiber, 1,346mg sodium
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and ¼ cup unsalted dry-roasted shelled pistachios to A.M. snack.
A.M. Snack (95 calories)
Lunch (404 calories)
P.M. Snack (214 calories)
Dinner (467 calories)
Daily Totals:1,518 calories, 51g fat, 104g protein, 172g carbohydrate, 35g fiber, 1,616mg sodium
Make it 2,000 calories:Add 2 Tbsp. almond butter to A.M. snack and add 1 oz. dark chocolate with 14 unsalted dry-roasted almonds as an 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.
