In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFAQsAnti-Inflammatory Diet and Blood Sugar LevelsFoods to Focus OnMeal-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
FAQs
Anti-Inflammatory Diet and Blood Sugar Levels
Foods to Focus On
Meal-Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Close
Photo:EatingWell
EatingWell
Type 2 diabetes is the fastest-growing chronic disease in the world. Over 37 million Americans have type 2 diabetes and, concerningly, about 1 in 5 people don’t even know they have it.Whether you currently have diabetes or prediabetes or are simply looking to improve your health and mitigate the risk of developing high blood sugar levels, this meal plan is for you. In this seven-day anti-inflammatory meal plan for better blood sugar levels, you’ll find a week of protein-rich meals and snacks—all without any added sugars. Let’s get started!
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.
Thisanti-inflammatorymeal plan can work for everyone. With type 2 diabetes on the rise, it may be prudent to keep a watchful eye on your blood sugar levels, even if your current risk is low.
To support healthy blood sugar levels, we recommend taking the following steps:
Because excessive weight can increase the risk of developing type 2 diabetes, we set this plan at 1,500 calories per day, which is a level where many people will experience weight loss.As with all meal plans, this is meant to serve as a framework for a nutritious eating plan. Make swaps as desired to fit your taste preferences and routine.
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 Questions
If eating the same breakfast or lunch every day helps simplify your routine, we get it! We provided some variety in this meal plan to show different options, but you can definitely repeat the same breakfast or lunch if that’s what you prefer. Each breakfast option provides 300 to 400 calories, while the lunches range from 334 to 416 calories. If there’s an option not in this meal plan you prefer, such as strained Greek or skyr-style yogurt with fruit, that works, too! Check out more of ourHigh-Protein Anti-Inflammatory Lunchesfor inspiration.
Added sugars are those added during processing to sweeten foods. They’re found in sweetened beverages and desserts as well as flavored yogurts, dressings, snacks and many othersurprising sources. The average American consumes 17 teaspoons of added sugars each day, significantly above the American Heart Association’s recommended daily max of 9 teaspoons for men and 6 for women.If you’re aiming to improve your blood sugar levels, taking inventory of where added sugars are making their way into your routine may help. Natural sugars, like those found infruit, vegetables and unsweetened dairy, are less of a concern because these foods also contain important nutrients like fiber, protein, vitamins and minerals.
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.
Does the Anti-Inflammatory Diet Improve Blood Sugar Levels?
Theanti-inflammatorydiet includes foods rich in antioxidants, such as fruits and vegetables, particularly highly pigmented fruits like berries and cherries, as well as dark leafy greens and beets. It emphasizesomega-3 fatty acidsfrom foods like salmon as well as other healthy fats, such as nuts, seeds, olive oil and avocado. It’s a nutrient-rich pattern of eating that almost everyone can benefit from following, particularly if you have type 2 diabetes or are at risk. Research shows that eating an anti-inflammatory diet lowers the risk of type 2 diabetes and can delay or prevent the onset of diabetes for people with prediabetes.
Anti-Inflammatory Foods to Focus On:
How to Meal-Prep Your Week of Meals
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell
Breakfast (300 calories)
A.M. Snack (62 calories)
Lunch (363 calories)
P.M. Snack (171 calories)
Dinner (600 calories)
Daily Totals:1,496 calories, 64g fat, 91g protein, 145g carbohydrate, 30g fiber, 1,667mg sodium
Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 3 servingsPeanut Butter-Oat Energy Ballsas an evening snack.
PHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: MELISSA GRAY, PROP STYLIST: SHELL ROYSTER
A.M. Snack (219 calories)
Lunch (334 calories)
P.M. Snack (259 calories)
Dinner (375 calories)
Daily Totals:1,488 calories, 69g fat, 99g protein, 124g carbohydrate, 28g fiber, 2,005mg sodium
Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the apple at breakfast, 1 servingEverything Bagel Avocado Toastto dinner and 2 servingsPeanut Butter-Oat Energy Ballsas an evening snack.
Breakfast (396 calories)
P.M. Snack (131 calories)
Dinner (402 calories)
Daily Totals:1,480 calories, 52g fat, 100g protein, 165g carbohydrate, 42g fiber, 1,999mg sodium
Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, ¼ cup unsalted dry-roasted almonds to P.M. snack and 3 servingsPeanut Butter-Oat Energy Ballsas an evening snack.
Photographer: Greg Dupree, Prop Stylist: Shell Royster, Food Stylist: Emily Hall
Breakfast (410 calories)
A.M. Snack (131 calories)
P.M. Snack (145 calories)
Dinner (486 calories)
Daily Totals:1,506 calories, 53g fat, 108g protein, 156g carbohydrate, 30g fiber, 1,681mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 3 Tbsp. chopped walnuts to P.M. snack and ⅔ cup cooked quinoa to dinner.
Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire Spollen
A.M. Snack (237 calories)
P.M. Snack (219 calories)
Dinner (416 calories)
Meal-Prep Tip:Reserve 2 servingsHigh-Protein Grilled Chicken Saladto have for lunch on Days 6 and 7.
Daily Totals:1,506 calories, 70g fat, 107g protein, 120g carbohydrate, 32g fiber, 2,004mg sodium
Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the apple at breakfast, 1 medium banana to P.M. snack and 1 servingEverything Bagel Avocado Toastto dinner.
Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely
A.M. Snack (187 calories)
Lunch (416 calories)
P.M. Snack (62 calories)
Dinner (437 calories)
Daily Totals:1,496 calories, 74g fat, 87g protein, 129g carbohydrate, 33g fiber, 1,942mg sodium
Make it 2,000 calories:Add 1 large scrambled egg to breakfast, 3 Tbsp. chopped walnuts to A.M. snack, 1 medium peach to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.
P.M. Snack (95 calories)
Dinner (529 calories)
Daily Totals:1,496 calories, 71g fat, 86g protein, 143g carbohydrate, 38g fiber, 1,896mg sodium
Make it 2,000 calories:Add 1 large scrambled egg to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 2 Tbsp. natural peanut butter to the apple 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.American Diabetes Association.American Diabetes Month: Help Fight the Growing Diabetes Epidemic.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Joslin Diabetes Center.Carbs, Protein and Fats – Their Effect on Glucose Levels.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.American Diabetes Association.Extra Weight, Extra Risk.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.Added Sugars.Yang R, Lin J, Yang H, et al.A low-inflammatory diet is associated with a lower incidence of diabetes: role of diabetes-related genetic risk.BMC Med. 2023;21(1):483. doi:10.1186/s12916-023-03190-1
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.American Diabetes Association.American Diabetes Month: Help Fight the Growing Diabetes Epidemic.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Joslin Diabetes Center.Carbs, Protein and Fats – Their Effect on Glucose Levels.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.American Diabetes Association.Extra Weight, Extra Risk.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.Added Sugars.Yang R, Lin J, Yang H, et al.A low-inflammatory diet is associated with a lower incidence of diabetes: role of diabetes-related genetic risk.BMC Med. 2023;21(1):483. doi:10.1186/s12916-023-03190-1
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.
American Diabetes Association.American Diabetes Month: Help Fight the Growing Diabetes Epidemic.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Joslin Diabetes Center.Carbs, Protein and Fats – Their Effect on Glucose Levels.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.American Diabetes Association.Extra Weight, Extra Risk.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.Added Sugars.Yang R, Lin J, Yang H, et al.A low-inflammatory diet is associated with a lower incidence of diabetes: role of diabetes-related genetic risk.BMC Med. 2023;21(1):483. doi:10.1186/s12916-023-03190-1
American Diabetes Association.American Diabetes Month: Help Fight the Growing Diabetes Epidemic.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Joslin Diabetes Center.Carbs, Protein and Fats – Their Effect on Glucose Levels.
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
American Diabetes Association.Extra Weight, Extra Risk.
Centers for Disease Control and Prevention.Get the Facts: Added Sugars.
American Heart Association.Added Sugars.
Yang R, Lin J, Yang H, et al.A low-inflammatory diet is associated with a lower incidence of diabetes: role of diabetes-related genetic risk.BMC Med. 2023;21(1):483. doi:10.1186/s12916-023-03190-1
