In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsStrategies for Healthy Blood Sugar LevelsDiabetes-Friendly Foods to Focus On:How 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
Diabetes-Friendly Foods to Focus On:
How to Meal-Prep Your Week of Meals:
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
If you’re looking to improve your blood sugar levels, it makes sense to keep an eye on added sugars in your diet. According to theCenters for Disease Control and Prevention, the average American adult eats 17 teaspoons of added sugar per day, significantly above theAmerican Heart Association’srecommended daily max of 9 teaspoons of added sugar for men and 6 for women.The impact of added sugars is particularly concerning because not only do they raise your blood sugar, they often displace healthy nutrients that can benefit diabetes health, like fiber and protein. The good news is thatnatural sugarsfrom fruit and dairy can and should be regularly included in a healthy diet for people with diabetes. Foods with natural sugars containimportant nutrients, like fiber, protein, vitamins and minerals, that help support our health, unlike added sugars which are used to add flavor and sweetness without the additional health benefits. While added sugars should generally be limited, added sugarscan still often be includedin a healthy diet for people with diabetes.In fact, added sugars are a handy tool if you’re experiencing low blood sugar (hypoglycemia) and need to up your levels quickly, per theCDC. The trick is, of course, to enjoy everything in moderation and optimize nutrition in your daily routine.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 YouIn this seven-day plan, we map out a week of nutritious and delicious recipes tailored to support healthy blood sugar. We ditch added sugars, pump upfiberand protein, and includeconsistent carbohydratesat each meal throughout the day to stabilize blood sugar and improve satiety. Because weight loss plays a role in improving blood sugar, 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.Strategies for Healthy Blood Sugar LevelsExercise:Increasingphysical activity plays an important role in managing blood sugar. Incorporating strength training with cardio is ideal, but feel free to start slowly. Research shows that a10-minute walk after each meal, for a total of 30 minutes of walking per day, plays a significant role in lowering blood sugar.Opt for Water and Unsweetened Drinks:Because sweetened drinks are so sugar-laden, they can raise blood sugar significantly. Opting for water, seltzer or other unsweetened drinks is agood place to startif you’re looking to improve blood sugar.Limit “Solo” Carbs:Because carbohydrates are digested quickly and raise your blood sugar, pairing them withslower-digesting and more satiating foodslike protein and fat helps moderate our blood sugar response. This leads to more stable energy and reduces the risk of extreme blood sugar highs and lows. Aim to pair fruit with nut butter or Greek yogurt, and opt for peanut butter instead of jam on your toast.Focus on Fiber:Fiber, a type of carbohydrate that’s not digested, is an unassuming nutrient powerhouse. People who get plenty of fiber tend toreap a ton of benefits, including stable blood sugar. Opt for whole grains, beans, lentils and plenty of fruits and vegetables to maximize your intake.Carolyn HodgesDiabetes-Friendly Foods to Focus On:Nuts and seeds, including natural nut butters without any added sugarsBeans and lentilsFruits, especially high-fiber fruit like berries, apples, pears and fruits with skinVegetables, particularly leafy greens and cruciferous veggiesUnsweetened dairy (yogurt, kefir, cheese)EggsPoultryFish and shellfishAvocadoOlives and olive oilWhole grains (oats, whole wheat, quinoa, bulgur and more)Herbs and spicesLearn More:9 Items to Add to Your Grocery List for Better Blood Sugar Stability, According to DietitiansHow to Meal-Prep Your Week of Meals:Make3-Ingredient Bell Pepper & Cheese Egg Cupsto have for breakfast on days 1 through 3.PrepareChimichurri Noodle Bowlsto have for lunch on days 2 through 5.Day 1Will DickeyBreakfast (300 calories, 33g carbohydrate)1 serving3-Ingredient Bell Pepper & Cheese Egg Cups1 medium appleA.M. Snack (140 calories, 13g carbohydrate)⅔ cup low-fat plain Greek yogurt½ cup blackberriesLunch (322 calories, 41g carbohydrate)1 servingNo-Cook Black Bean SaladP.M. Snack (193 calories, 7g carbohydrate)25 unsalted dry-roasted almondsDinner (557 calories, 31g carbohydrate)1 servingPesto Salmon½ cup cooked quinoaDaily Totals:1,512 calories, 87g protein, 80g fat, 125g carbohydrate, 32g fiber, 1,196mg sodiumTo make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the apple at breakfast, add 10 dried walnut halves to A.M. snack, and add 1 large pear to P.M. snack.Day 2Photographer / Antonis Achilleos, Prop Stylist / Christine Kelly, Food Stylist / Karen RankinBreakfast (300 calories, 33g carbohydrate)1 serving3-Ingredient Bell Pepper & Cheese Egg Cups1 medium appleA.M. Snack (173 calories, 12g carbohydrate)⅔ cup raspberries10 dried walnut halvesLunch (408 calories, 36g carbohydrate)1 servingChimichurri Noodle Bowls1 plumP.M. Snack (141 calories, 23g carbohydrate)¾ cup low-fat plain kefir1 medium peachDinner (500 calories, 38g carbohydrate)1 servingSheet-Pan Poblano-&-Corn Chicken FajitasDaily Totals:1,522 calories, 86g protein, 74g fat, 143g carbohydrate, 31g fiber, 1,506mg sodiumTo make it 2,000 calories:Add 2 Tbsp. natural peanut butter to apple at breakfast, increase to 12 walnuts at A.M. snack, and add 1 servingGuacamole Chopped Saladto dinner.Day 3Jason DonnellyBreakfast (300 calories, 33g carbohydrate)1 serving3-Ingredient Bell Pepper & Cheese Egg Cups1 medium appleA.M. Snack (223 calories, 8g carbohydrate)2 medium stalks celery2 Tbsp. natural peanut butterLunch (408 calories, 36g carbohydrate)1 servingChimichurri Noodle Bowls1 plumP.M. Snack (197 calories, 16g carbohydrate)1 cup low-fat plain Greek yogurt½ cup blackberriesDinner (364 calories, 41g carbohydrate)1 servingLemony Lentil Salad with Feta½ 6-inch whole-wheat pitaDaily Totals:1,491 calories, 88g protein, 69g fat, 134g carbohydrate, 32g fiber, 1,646mg sodiumTo make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, add 20 unsalted dry-roasted almonds to P.M. snack, and increase to 1 whole pita at dinner.Day 4Breakfast (282 calories, 31g carbohydrate)1 slice sprouted-wheat toast1½ Tbsp. natural peanut butter½ medium banana, slicedPinch of cinnamonTop toast with peanut butter, sliced banana and a pinch of cinnamon.A.M. Snack (131 calories, 35g carbohydrate)1 large pearLunch (408 calories, 36g carbohydrate)1 servingChimichurri Noodle Bowls1 plumP.M. Snack (206 calories, 7g carbohydrate)¼ cup unsalted dry-roasted almondsDinner (485 calories, 27g carbohydrate)1 servingChicken Hummus BowlsDaily Totals:1,512 calories, 75g protein, 80g fat, 136g carbohydrate, 31g fiber, 1,352mg sodiumTo make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, add 15 dried walnut halves to A.M. snack, and add 1 medium peach to P.M. snack.Day 5Breakfast (297 calories, 20g carbohydrate)1 cup low-fat plain Greek yogurt½ cup raspberries3 Tbsp. chopped almondsA.M. Snack (178 calories, 18g carbohydrate)1 cup blackberries15 unsalted dry-roasted almondsLunch (408 calories, 36g carbohydrate)1 servingChimichurri Noodle Bowls1 plumP.M. Snack (163 calories, 17g carbohydrate)1 medium peach8 dried walnut halvesDinner (467 calories, 39g carbohydrate)1 servingChicken Caesar Pasta Salad1 servingChopped Cucumber & Tomato Salad with LemonMeal-Prep Tip:Reserve 2 servingsChicken Caesar Pasta Saladto have for lunch on days 6 and 7.Daily Totals:1,513 calories, 96g protein, 76g fat, 129g carbohydrate, 30g fiber, 1,326mg sodiumTo make it 2,000 calories:Add 1 slice of sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 30 almonds at A.M. snack, add 1 cup low-fat plain kefir to lunch and increase to 15 dried walnut halves at P.M. snack.Day 6Brie PassanoBreakfast (282 calories, 31g carbohydrate)1 slice sprouted-wheat toast1½ Tbsp. natural peanut butter½ medium banana, slicedPinch of cinnamonTop toast with peanut butter, sliced banana and a pinch of cinnamon.A.M. Snack (214 calories, 40g carbohydrate)1 large pear½ cup low-fat plain Greek yogurtLunch (383 calories, 34g carbohydrate)1 servingChicken Caesar Pasta SaladP.M. Snack (206 calories, 7g carbohydrate)¼ cup unsalted dry-roasted almondsDinner (410 calories, 49g carbohydrate)1 servingVegetarian Chopped Power Salad with Creamy Cilantro Dressing1 thin (½-ounce) slice whole-wheat baguetteDaily Totals:1,495 calories, 78g protein, 64g fat, 160g carbohydrate, 30g fiber, 1,378mg sodiumTo make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, add 15 dried walnut halves to A.M. snack, and increase to a 1-oz. slice whole-wheat baguette at dinner.Day 7Photographer / Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Emily Nabors HallBreakfast (282 calories, 31g carbohydrate)1 slice sprouted-wheat toast1½ Tbsp. natural peanut butter½ medium banana, slicedPinch of cinnamonTop toast with peanut butter, sliced banana and a pinch of cinnamon.A.M. Snack (216 calories, 19g carbohydrate)1 cup blackberries20 unsalted dry-roasted almondsLunch (383 calories, 34g carbohydrate)1 servingChicken Caesar Pasta SaladP.M. Snack (140 calories, 20g carbohydrate)1 cup low-fat plain kefir1 plumDinner (478 calories, 40g carbohydrate)1 servingCod Fish Tacos1 servingGuacamole Chopped SaladDaily Totals:1,500 calories, 85g protein, 69g fat, 144g carbohydrate, 32g fiber, 1,629mg sodiumTo make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, increase to 30 almonds at A.M. snack, add 1 medium peach to lunch, and add 10 dried walnut halves to 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.
If you’re looking to improve your blood sugar levels, it makes sense to keep an eye on added sugars in your diet. According to theCenters for Disease Control and Prevention, the average American adult eats 17 teaspoons of added sugar per day, significantly above theAmerican Heart Association’srecommended daily max of 9 teaspoons of added sugar for men and 6 for women.The impact of added sugars is particularly concerning because not only do they raise your blood sugar, they often displace healthy nutrients that can benefit diabetes health, like fiber and protein. The good news is thatnatural sugarsfrom fruit and dairy can and should be regularly included in a healthy diet for people with diabetes. Foods with natural sugars containimportant nutrients, like fiber, protein, vitamins and minerals, that help support our health, unlike added sugars which are used to add flavor and sweetness without the additional health benefits. While added sugars should generally be limited, added sugarscan still often be includedin a healthy diet for people with diabetes.In fact, added sugars are a handy tool if you’re experiencing low blood sugar (hypoglycemia) and need to up your levels quickly, per theCDC. The trick is, of course, to enjoy everything in moderation and optimize nutrition in your daily routine.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 YouIn this seven-day plan, we map out a week of nutritious and delicious recipes tailored to support healthy blood sugar. We ditch added sugars, pump upfiberand protein, and includeconsistent carbohydratesat each meal throughout the day to stabilize blood sugar and improve satiety. Because weight loss plays a role in improving blood sugar, 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.Strategies for Healthy Blood Sugar LevelsExercise:Increasingphysical activity plays an important role in managing blood sugar. Incorporating strength training with cardio is ideal, but feel free to start slowly. Research shows that a10-minute walk after each meal, for a total of 30 minutes of walking per day, plays a significant role in lowering blood sugar.Opt for Water and Unsweetened Drinks:Because sweetened drinks are so sugar-laden, they can raise blood sugar significantly. Opting for water, seltzer or other unsweetened drinks is agood place to startif you’re looking to improve blood sugar.Limit “Solo” Carbs:Because carbohydrates are digested quickly and raise your blood sugar, pairing them withslower-digesting and more satiating foodslike protein and fat helps moderate our blood sugar response. This leads to more stable energy and reduces the risk of extreme blood sugar highs and lows. Aim to pair fruit with nut butter or Greek yogurt, and opt for peanut butter instead of jam on your toast.Focus on Fiber:Fiber, a type of carbohydrate that’s not digested, is an unassuming nutrient powerhouse. People who get plenty of fiber tend toreap a ton of benefits, including stable blood sugar. Opt for whole grains, beans, lentils and plenty of fruits and vegetables to maximize your intake.Carolyn HodgesDiabetes-Friendly Foods to Focus On:Nuts and seeds, including natural nut butters without any added sugarsBeans and lentilsFruits, especially high-fiber fruit like berries, apples, pears and fruits with skinVegetables, particularly leafy greens and cruciferous veggiesUnsweetened dairy (yogurt, kefir, cheese)EggsPoultryFish and shellfishAvocadoOlives and olive oilWhole grains (oats, whole wheat, quinoa, bulgur and more)Herbs and spicesLearn More:9 Items to Add to Your Grocery List for Better Blood Sugar Stability, According to DietitiansHow to Meal-Prep Your Week of Meals:Make3-Ingredient Bell Pepper & Cheese Egg Cupsto have for breakfast on days 1 through 3.PrepareChimichurri Noodle Bowlsto have for lunch on days 2 through 5.Day 1Will DickeyBreakfast (300 calories, 33g carbohydrate)1 serving3-Ingredient Bell Pepper & Cheese Egg Cups1 medium appleA.M. Snack (140 calories, 13g carbohydrate)⅔ cup low-fat plain Greek yogurt½ cup blackberriesLunch (322 calories, 41g carbohydrate)1 servingNo-Cook Black Bean SaladP.M. Snack (193 calories, 7g carbohydrate)25 unsalted dry-roasted almondsDinner (557 calories, 31g carbohydrate)1 servingPesto Salmon½ cup cooked quinoaDaily Totals:1,512 calories, 87g protein, 80g fat, 125g carbohydrate, 32g fiber, 1,196mg sodiumTo make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the apple at breakfast, add 10 dried walnut halves to A.M. snack, and add 1 large pear to P.M. snack.Day 2Photographer / Antonis Achilleos, Prop Stylist / Christine Kelly, Food Stylist / Karen RankinBreakfast (300 calories, 33g carbohydrate)1 serving3-Ingredient Bell Pepper & Cheese Egg Cups1 medium appleA.M. Snack (173 calories, 12g carbohydrate)⅔ cup raspberries10 dried walnut halvesLunch (408 calories, 36g carbohydrate)1 servingChimichurri Noodle Bowls1 plumP.M. Snack (141 calories, 23g carbohydrate)¾ cup low-fat plain kefir1 medium peachDinner (500 calories, 38g carbohydrate)1 servingSheet-Pan Poblano-&-Corn Chicken FajitasDaily Totals:1,522 calories, 86g protein, 74g fat, 143g carbohydrate, 31g fiber, 1,506mg sodiumTo make it 2,000 calories:Add 2 Tbsp. natural peanut butter to apple at breakfast, increase to 12 walnuts at A.M. snack, and add 1 servingGuacamole Chopped Saladto dinner.Day 3Jason DonnellyBreakfast (300 calories, 33g carbohydrate)1 serving3-Ingredient Bell Pepper & Cheese Egg Cups1 medium appleA.M. Snack (223 calories, 8g carbohydrate)2 medium stalks celery2 Tbsp. natural peanut butterLunch (408 calories, 36g carbohydrate)1 servingChimichurri Noodle Bowls1 plumP.M. Snack (197 calories, 16g carbohydrate)1 cup low-fat plain Greek yogurt½ cup blackberriesDinner (364 calories, 41g carbohydrate)1 servingLemony Lentil Salad with Feta½ 6-inch whole-wheat pitaDaily Totals:1,491 calories, 88g protein, 69g fat, 134g carbohydrate, 32g fiber, 1,646mg sodiumTo make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, add 20 unsalted dry-roasted almonds to P.M. snack, and increase to 1 whole pita at dinner.Day 4Breakfast (282 calories, 31g carbohydrate)1 slice sprouted-wheat toast1½ Tbsp. natural peanut butter½ medium banana, slicedPinch of cinnamonTop toast with peanut butter, sliced banana and a pinch of cinnamon.A.M. Snack (131 calories, 35g carbohydrate)1 large pearLunch (408 calories, 36g carbohydrate)1 servingChimichurri Noodle Bowls1 plumP.M. Snack (206 calories, 7g carbohydrate)¼ cup unsalted dry-roasted almondsDinner (485 calories, 27g carbohydrate)1 servingChicken Hummus BowlsDaily Totals:1,512 calories, 75g protein, 80g fat, 136g carbohydrate, 31g fiber, 1,352mg sodiumTo make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, add 15 dried walnut halves to A.M. snack, and add 1 medium peach to P.M. snack.Day 5Breakfast (297 calories, 20g carbohydrate)1 cup low-fat plain Greek yogurt½ cup raspberries3 Tbsp. chopped almondsA.M. Snack (178 calories, 18g carbohydrate)1 cup blackberries15 unsalted dry-roasted almondsLunch (408 calories, 36g carbohydrate)1 servingChimichurri Noodle Bowls1 plumP.M. Snack (163 calories, 17g carbohydrate)1 medium peach8 dried walnut halvesDinner (467 calories, 39g carbohydrate)1 servingChicken Caesar Pasta Salad1 servingChopped Cucumber & Tomato Salad with LemonMeal-Prep Tip:Reserve 2 servingsChicken Caesar Pasta Saladto have for lunch on days 6 and 7.Daily Totals:1,513 calories, 96g protein, 76g fat, 129g carbohydrate, 30g fiber, 1,326mg sodiumTo make it 2,000 calories:Add 1 slice of sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 30 almonds at A.M. snack, add 1 cup low-fat plain kefir to lunch and increase to 15 dried walnut halves at P.M. snack.Day 6Brie PassanoBreakfast (282 calories, 31g carbohydrate)1 slice sprouted-wheat toast1½ Tbsp. natural peanut butter½ medium banana, slicedPinch of cinnamonTop toast with peanut butter, sliced banana and a pinch of cinnamon.A.M. Snack (214 calories, 40g carbohydrate)1 large pear½ cup low-fat plain Greek yogurtLunch (383 calories, 34g carbohydrate)1 servingChicken Caesar Pasta SaladP.M. Snack (206 calories, 7g carbohydrate)¼ cup unsalted dry-roasted almondsDinner (410 calories, 49g carbohydrate)1 servingVegetarian Chopped Power Salad with Creamy Cilantro Dressing1 thin (½-ounce) slice whole-wheat baguetteDaily Totals:1,495 calories, 78g protein, 64g fat, 160g carbohydrate, 30g fiber, 1,378mg sodiumTo make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, add 15 dried walnut halves to A.M. snack, and increase to a 1-oz. slice whole-wheat baguette at dinner.Day 7Photographer / Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Emily Nabors HallBreakfast (282 calories, 31g carbohydrate)1 slice sprouted-wheat toast1½ Tbsp. natural peanut butter½ medium banana, slicedPinch of cinnamonTop toast with peanut butter, sliced banana and a pinch of cinnamon.A.M. Snack (216 calories, 19g carbohydrate)1 cup blackberries20 unsalted dry-roasted almondsLunch (383 calories, 34g carbohydrate)1 servingChicken Caesar Pasta SaladP.M. Snack (140 calories, 20g carbohydrate)1 cup low-fat plain kefir1 plumDinner (478 calories, 40g carbohydrate)1 servingCod Fish Tacos1 servingGuacamole Chopped SaladDaily Totals:1,500 calories, 85g protein, 69g fat, 144g carbohydrate, 32g fiber, 1,629mg sodiumTo make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, increase to 30 almonds at A.M. snack, add 1 medium peach to lunch, and add 10 dried walnut halves to P.M. snack.
If you’re looking to improve your blood sugar levels, it makes sense to keep an eye on added sugars in your diet. According to theCenters for Disease Control and Prevention, the average American adult eats 17 teaspoons of added sugar per day, significantly above theAmerican Heart Association’srecommended daily max of 9 teaspoons of added sugar for men and 6 for women.The impact of added sugars is particularly concerning because not only do they raise your blood sugar, they often displace healthy nutrients that can benefit diabetes health, like fiber and protein. The good news is thatnatural sugarsfrom fruit and dairy can and should be regularly included in a healthy diet for people with diabetes. Foods with natural sugars containimportant nutrients, like fiber, protein, vitamins and minerals, that help support our health, unlike added sugars which are used to add flavor and sweetness without the additional health benefits. While added sugars should generally be limited, added sugarscan still often be includedin a healthy diet for people with diabetes.In fact, added sugars are a handy tool if you’re experiencing low blood sugar (hypoglycemia) and need to up your levels quickly, per theCDC. The trick is, of course, to enjoy everything in moderation and optimize nutrition in your daily routine.
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.
In this seven-day plan, we map out a week of nutritious and delicious recipes tailored to support healthy blood sugar. We ditch added sugars, pump upfiberand protein, and includeconsistent carbohydratesat each meal throughout the day to stabilize blood sugar and improve satiety. Because weight loss plays a role in improving blood sugar, 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.
Carolyn Hodges
Learn More:9 Items to Add to Your Grocery List for Better Blood Sugar Stability, According to Dietitians
Will Dickey
Breakfast (300 calories, 33g carbohydrate)
A.M. Snack (140 calories, 13g carbohydrate)
Lunch (322 calories, 41g carbohydrate)
P.M. Snack (193 calories, 7g carbohydrate)
Dinner (557 calories, 31g carbohydrate)
Daily Totals:1,512 calories, 87g protein, 80g fat, 125g carbohydrate, 32g fiber, 1,196mg sodium
To make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the apple at breakfast, add 10 dried walnut halves to A.M. snack, and add 1 large pear to P.M. snack.
Photographer / Antonis Achilleos, Prop Stylist / Christine Kelly, Food Stylist / Karen Rankin
A.M. Snack (173 calories, 12g carbohydrate)
Lunch (408 calories, 36g carbohydrate)
P.M. Snack (141 calories, 23g carbohydrate)
Dinner (500 calories, 38g carbohydrate)
Daily Totals:1,522 calories, 86g protein, 74g fat, 143g carbohydrate, 31g fiber, 1,506mg sodium
To make it 2,000 calories:Add 2 Tbsp. natural peanut butter to apple at breakfast, increase to 12 walnuts at A.M. snack, and add 1 servingGuacamole Chopped Saladto dinner.
Jason Donnelly
A.M. Snack (223 calories, 8g carbohydrate)
P.M. Snack (197 calories, 16g carbohydrate)
Dinner (364 calories, 41g carbohydrate)
Daily Totals:1,491 calories, 88g protein, 69g fat, 134g carbohydrate, 32g fiber, 1,646mg sodium
To make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, add 20 unsalted dry-roasted almonds to P.M. snack, and increase to 1 whole pita at dinner.
Breakfast (282 calories, 31g carbohydrate)
Top toast with peanut butter, sliced banana and a pinch of cinnamon.
A.M. Snack (131 calories, 35g carbohydrate)
P.M. Snack (206 calories, 7g carbohydrate)
Dinner (485 calories, 27g carbohydrate)
Daily Totals:1,512 calories, 75g protein, 80g fat, 136g carbohydrate, 31g fiber, 1,352mg sodium
To make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, add 15 dried walnut halves to A.M. snack, and add 1 medium peach to P.M. snack.
Breakfast (297 calories, 20g carbohydrate)
A.M. Snack (178 calories, 18g carbohydrate)
P.M. Snack (163 calories, 17g carbohydrate)
Dinner (467 calories, 39g carbohydrate)
Meal-Prep Tip:Reserve 2 servingsChicken Caesar Pasta Saladto have for lunch on days 6 and 7.
Daily Totals:1,513 calories, 96g protein, 76g fat, 129g carbohydrate, 30g fiber, 1,326mg sodium
To make it 2,000 calories:Add 1 slice of sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 30 almonds at A.M. snack, add 1 cup low-fat plain kefir to lunch and increase to 15 dried walnut halves at P.M. snack.
Brie Passano
A.M. Snack (214 calories, 40g carbohydrate)
Lunch (383 calories, 34g carbohydrate)
Dinner (410 calories, 49g carbohydrate)
Daily Totals:1,495 calories, 78g protein, 64g fat, 160g carbohydrate, 30g fiber, 1,378mg sodium
To make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, add 15 dried walnut halves to A.M. snack, and increase to a 1-oz. slice whole-wheat baguette at dinner.
Photographer / Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Emily Nabors Hall
A.M. Snack (216 calories, 19g carbohydrate)
P.M. Snack (140 calories, 20g carbohydrate)
Dinner (478 calories, 40g carbohydrate)
Daily Totals:1,500 calories, 85g protein, 69g fat, 144g carbohydrate, 32g fiber, 1,629mg sodium
To make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, increase to 30 almonds at A.M. snack, add 1 medium peach to lunch, and add 10 dried walnut halves to P.M. snack.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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Thanks for your feedback!
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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.
