In This ArticleView AllIn This ArticleWhy This PlanDay 1Day 2Day 3Day 4Day 5Day 6Day 7Meal Prep TipsFAQsFoods to Focus OnOther Tips
In This ArticleView All
View All
In This Article
Why This Plan
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Meal Prep Tips
FAQs
Foods to Focus On
Other Tips
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Why This Meal Plan Is Great for You
To promote healthy blood sugar levels, we aimed for a moderately low level of carbohydrates that are spread consistently throughout the day. Each day in this plan provides an average of 113 grams of carbohydrate, which amounts to about 30% of the total daily calories, well below the typical recommendation to have about 50% of calories come from carbohydrates.We limit refined grains and added sugars and instead prioritize fiber-rich whole grains, vegetables and legumes, which can help promote stable blood sugar levels. Fiber is a type of carbohydrate that’s not digested. It has been linked to manyhealth benefits, from improvedweight lossoutcomes to better blood sugar levels. Each day provides an average of 29 grams offiber. To help improve blood sugar levels, we pump up the protein. Protein is digested more slowly than refined grains, which helps give it staying power to keep you fuller for longer. Because it’s digested slowly, it also mitigates blood sugar spikes and promotes more stable energy.You’ll find a variety ofprotein sourcesin this plan, including fish, chicken, shellfish, meat, eggs, dairy and legumes. Each day provides an average of 98 grams of protein.
Because this meal plan is for weight loss, we set the base calories at 1,500 calories per day. For those with othercalorie needsor those not looking to lower body weight, we also include modifications for 1,800 and 2,000 calories per day. 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.
Photographer: Victor Protasio, Food Stylist: Sally McKay, Prop Stylist: Hannah Greenwood
Breakfast (365 calories, 23g carbohydrate)
A.M. Snack (208 calories, 16g carbohydrate)
Lunch (312 calories, 33g carbohydrate)
P.M. Snack (209 calories, 22g carbohydrate)
Dinner (427 calories, 32g carbohydrate)
Daily Totals:1,521 calories, 79g fat, 89g protein, 126g carbohydrate, 29g fiber, 1,401mg sodium.
Make it 1,800 calories:Add 1 medium orange to P.M. snack and add 1 servingCottage Cheese Snack Jaras an evening snack.
Make it 2,000 calories:Add 1 medium orange to P.M. snack, add 2 Tbsp. natural peanut butter to the apple at lunch and add 1 servingCottage Cheese Snack Jaras an evening snack.
Photographer Victor Protasio, Food Stylist Julian Hensarling, Prop Stylist Tucker Vines
Breakfast (331 calories, 23g carbohydrate)
A.M. Snack (151 calories, 19g carbohydrate)
Lunch (355 calories, 30g carbohydrate)
P.M. Snack (175 calories, 14g carbohydrate)
Dinner (494 calories, 41g carbohydrate)
Daily Totals:1,506 calories, 69g fat, 98g protein, 126g carbohydrate, 29g fiber, 1,974mg sodium.
Make it 1,800 calories:Add 1 medium apple to P.M. snack and add 1 servingRoasted Cauliflower Salad with Almonds, Olives & Fetato dinner.
Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, add 2 Tbsp. chopped walnuts to A.M. snack, add 1 medium apple to P.M. snack and add 1 servingRoasted Cauliflower Salad with Almonds, Olives & Fetato dinner.
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
A.M. Snack (118 calories, 5g carbohydrate)
Dinner (466 calories, 46g carbohydrate)
Daily Totals:1,479 calories, 80g fat, 79g protein, 118g carbohydrate, 29g fiber, 1,373mg sodium.
Make it 1,800 calories:Add 1 medium apple to P.M. snack and add 1 servingCottage Cheese Snack Jaras an evening snack.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to lunch, add 1 medium apple to P.M. snack and add 1 servingCottage Cheese Snack Jaras an evening snack.
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Addelyn Evans
A.M. Snack (199 calories, 20g carbohydrate)
Dinner (389 calories, 24g carbohydrate)
Meal-Prep Tip:Reserve leftoverChickpea, Beet & Feta Salad with Lemon-Garlic Vinaigretteand cooked chicken breast to have for lunch on Days 5 through 7.
Daily Totals:1,484 calories, 69g fat, 98g protein, 118g carbohydrate, 32g fiber, 1,800mg sodium.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to lunch, 1 medium apple to P.M. snack and add 1 servingCottage Cheese Snack Jaras an evening snack.
Diana Chistruga
Lunch (389 calories, 24g carbohydrate)
P.M. Snack (118 calories, 5g carbohydrate)
Dinner (505 calories, 18g carbohydrate)
Daily Totals:1,493 calories, 79g fat, 106g protein, 89g carbohydrate, 29g fiber, 1,949mg sodium.
Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, add 2 Tbsp. chopped walnuts to A.M. snack, add 1 medium apple to P.M. snack and add 1 servingCottage Cheese Snack Jaras an evening snack.
Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Joseph Wanek
A.M. Snack (137 calories, 19g carbohydrate)
P.M. Snack (200 calories, 28g carbohydrate)
Dinner (458 calories, 14g carbohydrate)
Daily Totals:1,515 calories, 70g fat, 116g protein, 108g carbohydrate, 29g fiber, 1,567mg sodium.
Make it 1,800 calories:Increase to 2 Tbsp. natural peanut butter at P.M. snack and add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.
Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, add 2 Tbsp. chopped walnuts to A.M. snack, increase to 2 Tbsp. natural peanut butter at P.M. snack and add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
A.M. Snack (95 calories, 25g carbohydrate)
Dinner (531 calories, 29g carbohydrate)
Daily Totals:1,498 calories, 79g fat, 99g protein, 107g carbohydrate, 28g fiber, 1,405mg sodium.
Make it 1,800 calories:Increase to 2 Tbsp. natural peanut butter at P.M. snack and add 1 servingCottage Cheese Snack Jaras an evening snack.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios to A.M. snack, increase to 2 Tbsp. natural peanut butter at P.M. snack and add 1 servingCottage Cheese Snack Jaras an evening snack.
How to Meal-Prep Your Week of Meals:
Frequently Asked QuestionsIf there is a meal you don’t like, feel free to repeat a different meal on this list or check out some of our otherblood sugar-friendly weight-lossrecipes. If you’re following this plan for weight loss, you may want to choose a meal with a similar calorie, protein and fiber level or adjust a snack or two to meet your needs.Yes, each breakfast and lunch recipe offers a very similar calorie range, so you can eat the same breakfast or lunch every day if that’s easier.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.Symptoms of elevated blood sugar can include severe thirst, unintended weight loss, frequent urination, unusual hunger, blurry vision and fatigue.If you have any of these symptoms, reach out to your health care provider with your concerns.
Frequently Asked Questions
If there is a meal you don’t like, feel free to repeat a different meal on this list or check out some of our otherblood sugar-friendly weight-lossrecipes. If you’re following this plan for weight loss, you may want to choose a meal with a similar calorie, protein and fiber level or adjust a snack or two to meet your needs.
Yes, each breakfast and lunch recipe offers a very similar calorie range, so you can eat the same breakfast or lunch every day if that’s easier.
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.
Symptoms of elevated blood sugar can include severe thirst, unintended weight loss, frequent urination, unusual hunger, blurry vision and fatigue.If you have any of these symptoms, reach out to your health care provider with your concerns.
Blood Sugar–Friendly Foods to Focus On:
Strategies to Help Improve Blood Sugar:
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.
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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.Hossain MJ, Al-Mamun M, Islam MR.Diabetes mellitus, the fastest growing global public health concern: Early detection should be focused.Health Sci Rep. 2024;7(3):e2004. doi:10.1002/hsr2.2004U.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.Symptoms of Diabetes.Kong DX, Xiao YX, Zhang ZX, Liu YB.Study on the Correlation between Metabolism, Insulin Sensitivity and progressive weight loss change in Type-2 Diabetes.Pak J Med Sci. 2020;36(7):1523-1528. doi:10.12669/pjms.36.7.3027
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.Hossain MJ, Al-Mamun M, Islam MR.Diabetes mellitus, the fastest growing global public health concern: Early detection should be focused.Health Sci Rep. 2024;7(3):e2004. doi:10.1002/hsr2.2004U.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.Symptoms of Diabetes.Kong DX, Xiao YX, Zhang ZX, Liu YB.Study on the Correlation between Metabolism, Insulin Sensitivity and progressive weight loss change in Type-2 Diabetes.Pak J Med Sci. 2020;36(7):1523-1528. doi:10.12669/pjms.36.7.3027
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.
Hossain MJ, Al-Mamun M, Islam MR.Diabetes mellitus, the fastest growing global public health concern: Early detection should be focused.Health Sci Rep. 2024;7(3):e2004. doi:10.1002/hsr2.2004U.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.Symptoms of Diabetes.Kong DX, Xiao YX, Zhang ZX, Liu YB.Study on the Correlation between Metabolism, Insulin Sensitivity and progressive weight loss change in Type-2 Diabetes.Pak J Med Sci. 2020;36(7):1523-1528. doi:10.12669/pjms.36.7.3027
Hossain MJ, Al-Mamun M, Islam MR.Diabetes mellitus, the fastest growing global public health concern: Early detection should be focused.Health Sci Rep. 2024;7(3):e2004. doi:10.1002/hsr2.2004
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.Symptoms of Diabetes.
Kong DX, Xiao YX, Zhang ZX, Liu YB.Study on the Correlation between Metabolism, Insulin Sensitivity and progressive weight loss change in Type-2 Diabetes.Pak J Med Sci. 2020;36(7):1523-1528. doi:10.12669/pjms.36.7.3027
