In This ArticleView AllIn This ArticleWhat Makes It a Great PlanFAQsStrategiesFoods to Focus OnMeal-Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
What Makes It a Great Plan
FAQs
Strategies
Foods to Focus On
Meal-Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Close
According to theCenters for Disease Control and Prevention(CDC), almost 98 million American adults have prediabetes. If you’re one of them, this meal plan is for you. According to theAmerican Diabetes Association(ADA), prediabetes is when blood sugars are higher than normal but not quite high enough to be diagnosed with type 2 diabetes. Prediabetes has few symptoms and is diagnosed with a simple blood test, so it’s important to seek regular preventive care with your medical provider. Whendiagnosed with prediabetes, the goal is to prevent or delay the onset of type 2 diabetes.
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.
Why This Meal Plan Is Great for You
In this plan, we focus on foods that support healthy blood sugars, like nonstarchy vegetables, legumes, whole grains and lean proteins, while skipping foods that can make it more challenging to balance your blood sugar, like added sugars. According to theCDC, the average American adult eats 17 teaspoons of added sugar per day, significantly above the American Heart Association’s recommended daily max of 9 teaspoons for men and 6 for women. TheADAindicates that even moderate weight loss is linked to improved blood sugars, so we set this plan at1,500 calories—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.
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.
Frequently Asked Questions
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.
Strategies for Healthy Blood Sugars
Read More:6 Things You Should Do Every Day If You Have Prediabetes, According to Dietitians
Foods to Focus on for Prediabetes
How to Meal-Prep Your Week of Meals
Breakfast (286 calories)
A.M. Snack (206 calories)
Lunch (335 calories)
P.M. Snack (261 calories)
Dinner (405 calories)
Daily Totals:1,494 calories, 64g fat, 109g protein, 129g carbohydrate, 32g fiber, 1,401mg sodium
To make it 2,000 calories:Add 1 large pear to A.M. snack, increase to 4 Tbsp. chopped walnuts at P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
Breakfast (301 calories)
A.M. Snack (305 calories)
Lunch (396 calories)
P.M. Snack (63 calories)
Dinner (411 calories)
Daily Totals:1,476 calories, 73g fat, 85g protein, 121g carbohydrate, 28g fiber, 2,032mg sodium
To make it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 30 unsalted dry-roasted almonds to P.M. snack and add 1 servingBasic Green Salad with Vinaigretteto dinner.
Jason Donnelly
A.M. Snack (250 calories)
P.M. Snack (95 calories)
Dinner (473 calories)
Daily Totals:1,515 calories, 66g fat, 99g protein, 142g carbohydrate, 38g fiber, 1,929mg sodium
To make it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 15 unsalted dry-roasted almonds to P.M. snack and add 1 servingTraditional Greek Saladto dinner.
Breakfast (389 calories)
A.M. Snack (95 calories)
P.M. Snack (166 calories)
Dinner (452 calories)
Daily Totals:1,497 calories, 58g fat, 108g protein, 151g carbohydrate, 30g fiber, 1,347mg sodium
To make it 2,000 calories:Add 2 Tbsp. natural peanut butter to A.M. snack and add 1/3 cup unsalted dry-roasted almonds to P.M. snack.
P.M. Snack (200 calories)
Dinner (378 calories)
Meal-Prep Tip:Reserve 2 servings ofNo-Noodle Eggplant Lasagnato have for lunch on Days 6 and 7.
Daily Totals:1,482 calories, 76g fat, 94g protein, 111g carbohydrate, 36g fiber, 1,954mg sodium
To 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 the salad at dinner.
A.M. Snack (62 calories)
Lunch (358 calories)
P.M. Snack (248 calories)
Daily Totals:1,509 calories, 79g fat, 82g protein, 135g carbohydrate, 33g fiber, 1,349mg sodium
To make it 2,000 calories:Add 1½ cups edamame, in pods, to A.M. snack and add 2 Tbsp. natural peanut butter to lunch.
A.M. Snack (193 calories)
P.M. Snack (100 calories)
Dinner (559 calories)
Daily Totals:1,497 calories, 79g fat, 89g protein, 139g carbohydrate, 30g fiber, 1,766mg sodium
To make it 2,000 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, add 2 Tbsp. natural peanut butter to lunch and increase to 1 cup edamame, in pods, at P.M. 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.
