DAYS
1
2
3
4
5
6
7
MEALS
Breakfast: Avocado Toast with Jammy Eggs
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Lunch: Green Salad with Edamame & Beets
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Dinner: Maple-Mustard Salmon with Veggies
Breakfast: Yogurt with Grandpa’s Granola & Blueberries
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Lunch: One-Pot Chicken & Rice Soup + Avocado Toast
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Dinner: Lemon-Garlic Chicken Casserole
Breakfast: Yogurt with Grandpa’s Granola & Blueberries
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Lunch: One-Pot Chicken & Rice Soup + Avocado Toast
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Dinner: Creamy Orecchiette with Sausage & Peas
Breakfast: Egg, Cheese & Spinach Breakfast Burrito + Apple
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Lunch: One-Pot Chicken & Rice Soup + Avocado Toast
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Dinner: 5-Ingredient Avocado & Chickpea Salad
Breakfast: Yogurt with Grandpa’s Granola & Blueberries
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Lunch: One-Pot Chicken & Rice Soup + Avocado Toast
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Dinner: Poblano & Corn Chicken Fajitas + Vinegary Slaw
Breakfast: Egg, Cheese & Spinach Breakfast Burrito + Apple
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Lunch: 10-Minute Tuna Melt + Strawberries
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Dinner: Cilantro-Lime Shrimp Bowl
Breakfast: Yogurt with Grandpa’s Granola & Blueberries
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Lunch: 10-Minute Tuna Melt + Strawberries
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Dinner: Lemon Chicken & Potatoes with Kale + Carrot-Cabbage Salad
DAILY TOTALS
Calories: 1,801
Fat: 97g
Saturated Fat: 16g
Protein: 100g
Carbs: 150g
Fiber: 36g
Sodium: 1,673mg
Calories: 1,817
Fat: 70g
Saturated Fat: 14g
Protein: 101g
Carbs: 202g
Fiber: 36g
Sodium: 1,888mg
Calories: 1,792
Fat: 57g
Saturated Fat: 14g
Protein: 117g
Carbs: 228g
Fiber: 40g
Sodium: 1,947mg
Calories: 1,823
Fat: 71g
Saturated Fat: 14g
Protein: 102g
Carbs: 222g
Fiber: 50g
Sodium: 1,915mg
Calories: 1,806
Fat: 78g
Saturated Fat: 14g
Protein: 107g
Carbs: 186g
Fiber: 37g
Sodium: 2,253mg
Calories: 1,816
Fat: 62g
Saturated Fat: 14g
Protein: 118g
Carbs: 213g
Fiber: 42g
Sodium: 2,030mg
Calories: 1,798
Fat: 65g
Saturated Fat: 14g
Protein: 137g
Carbs: 192g
Fiber: 38g
Sodium: 2,128mg
Week 1
Day 1
Daily Totals: 1,801 calories, 97g fat, 16g saturated fat, 100g protein, 150g carbohydrate, 36g fiber, 1,673mg sodium
Breakfast (407 calories, 29g carbs)
Avocado Toast with Jammy Eggs
Lunch (418 calories, 36g carbs)
Green Salad with Edamame & Beets
Dinner (503 calories, 37g carbs)
Maple-Mustard Salmon with Veggies
Snacks
Cottage Cheese–Berry Bowl
Banana–Peanut Butter Yogurt Parfait
Make it 1,500 calories: Omit Banana–Peanut Butter Yogurt Parfait snack.
Make it 2,000 calories: Add 1 serving Simple Spinach Salad to dinner.
Day 2
Daily Totals: 1,817 calories, 70g fat, 14g saturated fat, 101g protein, 202g carbohydrate, 36g fiber, 1,888mg sodium
Breakfast (390 calories, 49g carbs)
- 1 cup nonfat plain strained (Greek-style) yogurt
Grandpa’s Homemade Granola
- Serve with: ½ cup blueberries
Lunch (476 calories, 38g carbs)
One-Pot Chicken & Rice Soup
The Only Avocado Toast Recipe You’ll Ever Need (+ Tips & Variations)
Dinner (517 calories, 50g carbs)
Lemon-Garlic Chicken Casserole
Snacks
Apple with Cinnamon Almond Butter
- 1 cup edamame, in pods + 1 medium orange (241 calories, 37g carbs)
Make it 1,500 calories: Change snacks to 1 cup nonfat plain kefir
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.
Day 3
Daily Totals: 1,792 calories, 57g fat, 14g saturated fat, 117g protein, 228g carbohydrate, 40g fiber, 1,947mg sodium
Breakfast (390 calories, 49g carbs)
Lunch (476 calories, 38g carbs)
Dinner (400 calories, 50g carbs)
Creamy One-Pot Orecchiette with Sausage & Peas
Evening Snack (100 calories, 17g carbs)
- 1 cup nonfat plain kefir + 1 medium apple (185 calories, 37g carbs)
- 1 cup edamame + 1 medium orange (241 calories, 37g carbs)
Crunchy Roasted Chickpeas
Make it 1,500 calories: Change snacks to 1 cup nonfat plain kefir + 1 medium orange and 1 serving Crunchy Roasted Chickpeas.
Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.
Day 4
Daily Totals: 1,823 calories, 71g fat, 14g saturated fat, 102g protein, 222g carbohydrate, 50g fiber, 1,915mg sodium
Breakfast (389 calories, 45g carbs)
Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach
- Serve with: 1 medium apple
Lunch (476 calories, 38g carbs)
Dinner (430 calories, 48g carbs)
5-Ingredient Avocado & Chickpea Salad
Snacks
- 1 cup nonfat plain kefir + 1 cup cherries (187 calories, 37g carbs)
- 1 cup edamame (in pods) + 1 medium orange (241 calories, 37g carbs)
- 1 serving Crunchy Roasted Chickpeas (100 calories, 17g carbs)
Make it 1,500 calories: Change snacks to 1 cup edamame (in pods) + 1 medium orange
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at breakfast.
Day 5
Daily Totals: 1,806 calories, 78g fat, 14g saturated fat, 107g protein, 186g carbohydrate, 37g fiber, 2,253mg sodium
Breakfast (390 calories, 49g carbs)
Lunch (476 calories, 38g carbs)
Dinner (602 calories, 48g carbs)
Sheet-Pan Poblano-&-Corn Chicken Fajitas
Snacks
Make it 1,500 calories: Change snacks to ½ cup nonfat plain kefir.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.
Day 6
Daily Totals: 1,816 calories, 62g fat, 14g saturated fat, 118g protein, 213g carbohydrate, 42g fiber, 2,030mg sodium
Breakfast (389 calories, 45g carbs)
Lunch (407 calories, 35g carbs)
- Serve with: ½ cup sliced strawberries
Dinner (541 calories, 55g carbs)
Cilantro-Lime Shrimp Bowl
Snacks
- ½ cup nonfat plain strained (Greek-style) yogurt + ¾ cup cherries (139 calories, 23g carbs)
- 1 cup edamame (in pods) + 1 medium orange (241 calories, 37g carbs)
- 1 serving Crunchy Roasted Chickpeas (100 calories, 17g carbs)
Make it 1,500 calories: Omit apple at breakfast and omit 1 cup edamame (in pods) + 1 medium orange from the snacks.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at breakfast.
Day 7
Daily Totals: 1,798 calories, 65g fat, 14g saturated fat, 137g protein, 192g carbohydrate, 38g fiber, 2,128mg sodium
Breakfast (390 calories, 49g carbs)
Lunch (433 calories, 42g carbs)
Dinner (515 calories, 41g carbs)
Skillet Lemon Chicken & Potatoes with Kale
Simple Carrot & Cabbage Salad
Snacks
- 1 cup edamame (in pods) + 1 medium orange (241 calories, 37g carbs)
Make it 1,500 calories: Omit blueberries at breakfast and omit 1 cup edamame (in pods) + 1 medium orange from the snacks.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as a snack.
Week 2
Day 8
Daily Totals: 1,799 calories, 52g fat, 14g saturated fat, 134g protein, 207g carbohydrate, 40g fiber, 2,051mg sodium
Breakfast (389 calories, 45g carbs)
Lunch (398 calories, 47g carbs)
Chicken, Spinach & Feta Wraps
- Serve with: 1 cup cherries
Dinner (498 calories, 54g carbs)
One-Skillet Garlicky Salmon & Green Beans
- Serve with: 1 cup cooked quinoa
Snacks
Make it 1,500 calories: Change snacks to 1 cup nonfat plain strained (Greek-style) yogurt + 1 cup blackberries.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at breakfast.
Day 9
Daily Totals: 1,780 calories, 72g fat, 13g saturated fat, 114g protein, 187g carbohydrate, 37g fiber, 1,608mg sodium
Breakfast (421 calories, 49g carbs)
High-Protein Strawberry & Peanut Butter Overnight Oats
- Serve with: 1 cup nonfat plain kefir
Lunch (381 calories, 43g carbs)
Vegan Superfood Grain Bowls
Dinner (458 calories, 37g carbs)
Creamy Lemon-Dill Chicken & Rice Casserole
Snacks
Make it 1,500 calories: Omit 1 serving Banana–Peanut Butter Yogurt Parfait from the snacks.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as a snack.
Day 10
Daily Totals: 1,791 calories, 78g fat, 13g saturated fat, 90g protein, 201g carbohydrate, 40g fiber, 1,325mg sodium
Breakfast (376 calories, 43g carbs)
Lunch (381 calories, 43g carbs)
Dinner (514 calories, 57g carbs)
Roasted Potato Tzatziki Bowls
Snacks
Make it 1,500 calories: Omit 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as a snack.
Day 11
Daily Totals: 1,778 calories, 74g fat, 13g saturated fat, 113g protein, 183g carbohydrate, 42g fiber, 2,003mg sodium
Breakfast (376 calories, 43g carbs)
Lunch (381 calories, 43g carbs)
Dinner (620 calories, 44g carbs)
Perfect Pan-Seared Chicken Breasts
Lemony Lentil Salad with Feta
- Serve with: 1-oz. slice whole-wheat baguette
Snacks
Make it 1,500 calories: Omit 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as a snack.
Day 12
Daily Totals: 1,781 calories, 79g fat, 14g saturated fat, 109g protein, 186g carbohydrate, 40g fiber, 1,597mg sodium
Breakfast (385 calories, 33g carbs)
Spinach & Egg Scramble with Raspberries
- Serve with: 1 cup nonfat plain kefir
Lunch (381 calories, 43g carbs)
Dinner (492 calories, 43g carbs)
High-Protein Ground Beef & Sweet Potato Skillet
Kale Salad with Balsamic & Parmesan
- Serve with: 1-oz. slice whole-wheat baguette
Snacks
Make it 1,500 calories: Omit 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.
Day 13
Daily Totals: 1,797 calories, 84g fat, 14g saturated fat, 98g protein, 188g carbohydrate, 48g fiber, 1,451mg sodium
Breakfast (385 calories, 33g carbs)
Lunch (462 calories, 38g carbs)
Mason Jar Power Salad with Chickpeas & Tuna
Dinner (427 calories, 49g carbs)
Snacks
Make it 1,500 calories: Omit 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.
Day 14
Daily Totals: 1,784 calories, 57g fat, 13g saturated fat, 126g protein, 214g carbohydrate, 44g fiber, 1,732mg sodium
Breakfast (389 calories, 45g carbs)
Lunch (398 calories, 47g carbs)
Dinner (436 calories, 45g carbs)
Maple-Roasted Chicken Thighs with Sweet Potato Wedges and Brussels Sprouts
Snacks
Make it 1,500 calories: Omit apple at breakfast and omit 1 serving Cottage Cheese Snack Jar from the snacks.
Week 3
Day 15
Daily Totals: 1,808 calories, 65g fat, 13g saturated fat, 132g protein, 186g carbohydrate, 34g fiber, 1,532mg sodium
Breakfast (390 calories, 49g carbs)
Lunch (398 calories, 47g carbs)
Dinner (443 calories, 34g carbs)
Roasted Salmon & Broccoli Rice Bowls
Snacks
- 1 serving Cottage Cheese Snack Jar (219 calories, 23g carbs)
- ¼ cup dry-roasted unsalted almonds (206 calories, 7g carbs)
- 1 cup nonfat plain kefir + 1 cup blackberries (152 calories, 26g carbs)
Make it 1,500 calories: Change snacks to ¼ cup dry-roasted unsalted almonds and 1 cup nonfat plain kefir.
Make it 2,000 calories: Add 1 serving Cacio e Pepe Kale Salad to dinner.
Day 16
Daily Totals: 1,802 calories, 85g fat, 12g saturated fat, 112g protein, 162g carbohydrate, 39g fiber, 1,511mg sodium
Breakfast (478 calories, 45g carbs)
High-Protein Blueberry & Peanut Butter Chia Pudding
Lunch (424 calories, 40g carbs)
Sweet Potato, Kale & Chicken Salad with Peanut Dressing
Dinner (392 calories, 35g carbs)
Spicy Chicken & Cabbage Stir Fry
Snacks
Make it 1,500 calories: Omit 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as a snack.
Day 17
Daily Totals: 1,795 calories, 82g fat, 12g saturated fat, 94g protein, 186g carbohydrate, 44g fiber, 1,582mg sodium.
Breakfast (478 calories, 45g carbs)
Lunch (424 calories, 40g carbs)
Dinner (385 calories, 59g carbs)
Brothy Lemon-Garlic Beans
Snacks
Make it 1,500 calories: Omit 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.
Day 18
Daily Totals: 1,781 calories, 82g fat, 14g saturated fat, 103g protein, 169g carbohydrate, 41g fiber, 1,562mg sodium
Breakfast (478 calories, 45g carbs)
Lunch (424 calories, 40g carbs)
Dinner (412 calories, 43g carbs)
Chicken Parmesan Casserole
Snacks
Cottage Cheese Snack Jar with Fruit
- 1 medium apple + 1 ½ Tbsp. natural peanut butter (252 calories, 30g carbs)
Make it 1,500 calories: Omit clementine at lunch and omit 1 medium apple + 1 ½ Tbsp. natural peanut butter as a snack.
Make it 2,000 calories: Add 1 serving Chopped Salad with Italian Vinaigrette to dinner.
Day 19
Daily Totals: 1,779 calories, 76g fat, 12g saturated fat, 115g protein, 175g carbohydrate, 36g fiber, 1,390mg sodium
Breakfast (379 calories, 45g carbs)
Lunch (424 calories, 40g carbs)
Dinner (412 calories, 43g carbs)
Snacks
Make it 1,500 calories: Reduce to ¼ cup blackberries at breakfast and omit ¼ cup dry-roasted unsalted almonds + ½ cup blueberries as a snack.
Make it 2,000 calories: Add 1 serving Chopped Salad with Italian Vinaigrette to dinner.
Day 20
Daily Totals: 1,825 calories, 96g fat, 14g saturated fat, 110g protein, 157g carbohydrate, 46g fiber, 1,985mg sodium
Breakfast (407 calories, 29g carbs)
Lunch (451 calories, 46g carbs)
Dinner (592 calories, 46g carbs)
Snacks
Make it 1,500 calories: Change snacks to ½ cup low-fat plain kefir.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.
Day 21
Daily Totals: 1,786 calories, 80g fat, 11g saturated fat, 104g protein, 189g carbohydrate, 52g fiber, 1,241mg sodium
Breakfast (379 calories, 45g carbs)
Lunch (451 calories, 46g carbs)
Dinner (431 calories, 51g carbs)
Sheet-Pan Chickpeas & Spring Veggies
Snacks
Make it 1,500 calories: Change snacks to 1 serving Cottage Cheese Snack Jar with Fruit.
Week 4
Day 22
Daily Totals: 1,814 calories, 79g fat, 13g saturated fat, 110g protein, 177g carbohydrate, 36g fiber, 1,568mg sodium
Breakfast (391 calories, 44g carbs)
Lunch (470 calories, 40g carbs)
Dinner (497 calories, 45g carbs)
Thai Sweet Chili Salmon Bowls
Snacks
Make it 1,500 calories: Omit cherries at breakfast and omit 1 cup edamame (in pods) + 1 cup blackberries as a snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.
Day 23
Daily Totals: 1,786 calories, 72g fat, 14g saturated fat, 127g protein, 185g carbohydrate, 46g fiber, 1,728mg sodium
Breakfast (385 calories, 33g carbs)
Lunch (465 calories, 45g carbs)
Spicy Slaw Bowls with Shrimp & Edamame
- Serve with: 1 medium pear
Dinner (455 calories, 49g carbs)
- Serve with: 1-oz. slice whole-wheat baguette
Snacks
Make it 1,500 calories: Omit 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 24
Daily Totals: 1,776 calories, 82g fat, 13g saturated fat, 112g protein, 179g carbohydrate, 46g fiber, 1,005mg sodium
Breakfast (379 calories, 45g carbs)
Lunch (465 calories, 45g carbs)
Dinner (537 calories, 54g carbs)
Pineapple & Avocado Salad
Snacks
Make it 1,500 calories: Change snacks to ½ cup edamame.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as a snack.
Day 25
Daily Totals: 1,786 calories, 70g fat, 13g saturated fat, 119g protein, 179g carbohydrate, 47g fiber, 1,865mg sodium
Breakfast (385 calories, 33g carbs)
Lunch (465 calories, 45g carbs)
Dinner (417 calories, 32g carbs)
Za’atar-Roasted Chicken with Chickpeas
Snacks
Make it 1,500 calories: Change snacks to 1 medium apple + 1 Tbsp. natural peanut butter.
Make it 2,000 calories: Add 1 serving Citrus-Arugula Salad to dinner.
Day 26
Daily Totals: 1,799 calories, 79g fat, 12g saturated fat, 124g protein, 161g carbohydrate, 43g fiber, 1,259mg sodium
Breakfast (379 calories, 45g carbs)
Lunch (465 calories, 45g carbs)
Dinner (529 calories, 40g carbs)
Fish Taco Bowls with Green Cabbage Slaw
Snacks
- 1 serving Cottage Cheese Snack Jar (219 calories, 23g carbs)
- ¼ cup dry-roasted unsalted almonds (206 calories, 7g carbs)
Make it 1,500 calories: Change snacks to 1 serving Crunchy Roasted Chickpeas.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as a snack.
Day 27
Daily Totals: 1,775 calories, 78g fat, 14g saturated fat, 97g protein, 184g carbohydrate, 45g fiber, 2,248mg sodium
Breakfast (407 calories, 29g carbs)
Lunch (374 calories, 46g carbs)
- Serve with: 1 medium orange
Dinner (519 calories, 57g carbs)
Creamy Chicken & Penne alla Vodka Casserole with Peas
Snacks
- 1 serving Cottage Cheese Snack Jar (219 calories, 23g carbs)
- 1 medium apple + 1 ½ Tbsp. natural peanut butter (252 calories, 30g carbs)
Make it 1,500 calories: Omit 1 medium apple + 1 ½ Tbsp. natural peanut butter as a snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.
Day 28
Daily Totals: 1,791 calories, 72g fat, 14g saturated fat, 108g protein, 192g carbohydrate, 40g fiber, 1,656mg sodium
Breakfast (379 calories, 45g carbs)
Lunch (374 calories, 46g carbs)
Dinner (519 calories, 57g carbs)
Snacks
Make it 1,500 calories: Omit 1 medium apple + 2 Tbsp. natural peanut butter as a snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.
Week 5
Day 29
Daily Totals: 1,810 calories, 75g fat, 14g saturated fat, 114g protein, 183g carbohydrate, 42g fiber, 2,065mg sodium
Breakfast (391 calories, 44g carbs)
Lunch (374 calories, 46g carbs)
Dinner (681 calories, 46g carbs)
Ginger-Dill Salmon with Cucumber & Avocado Salad
- Serve with: ¾ cup cooked quinoa
Snacks
Make it 1,500 calories: Omit cherries at breakfast and omit 1 serving Cottage Cheese Snack Jar as a snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as a snack.
Day 30
Daily Totals: 1.815 calories, 78g fat, 14g saturated fat, 107g protein, 180g carbohydrate, 40g fiber, 2,221mg sodium
Breakfast (499 calories, 40g carbs)
Lunch (374 calories, 46g carbs)
Dinner (418 calories, 40g carbs)
One-Pan Chicken & Cabbage with Rice
Snacks
- 1 medium apple + 2 Tbsp. natural peanut butter (305 calories, 31g carbs)
- 1 serving Cottage Cheese Snack Jar (219 calories, 23g carbs)
Make it 1,500 calories: Omit 1 medium apple + 2 Tbsp. natural peanut butter as a snack.
Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.
Frequently Asked Questions
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Is it OK to mix and match meals if there is one I do not like?
Yes, absolutely. Feel free to repeat a meal in this plan or browse some of our other diabetes-friendly recipes for additional inspiration. Because we created this plan with insulin resistance in mind, there were a few parameters we followed. We aimed for about 45 grams of carbohydrates per meal and chose recipes rich in both fiber and protein for more stable blood sugar levels. Because high blood sugar levels can increase the risk of heart disease, we capped saturated fat at 14 grams per day with an upper limit of 20 grams on days we include fatty fish, like salmon or tuna. We also capped sodium at 2,300mg per day, as recommended by the Dietary Guidelines for Americans. If you’re making a swap, you may want to choose a meal with a similar nutrition profile or plan to adjust a snack or two.
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Can I eat the same breakfast or lunch every day?
Yes, you can eat the same breakfast and lunch every day if you prefer. Each option is fairly similar in calories and carbs, so a simple swap should work for most people.
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Why is there not a modification for 1,200 calories?
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.
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How many carbs should I eat per day?
Whether you have diabetes or not, there’s no one-size-fits all recommendation for the number of carbs you should eat per day. The Dietary Guidelines for Americans recommend 45 to 65% of calories come from carbs. Because this meal plan was created for insulin resistance, we opted for a lower range of 40 to 45% of calories from carbs. Though we list the amount of carbs in each meal, it’s important to note that the total carbs are just one piece of the puzzle. In addition to carbs, how much protein and fiber the meal provides can also have a significant impact on blood sugar.
Other Tips for Supporting Healthy Blood Sugar Levels
- Include Plenty of Fiber: Fiber is a type of indigestible carbohydrate found in foods like whole grains, oats, beans, lentils, nuts, fruits and vegetables. Eating enough fiber can help manage blood sugar levels, reduce blood sugar spikes, improve heart health and help with weight management.
- Pair Protein with Carbs: Because protein has a minimal impact on blood sugar levels, pairing protein foods with carbohydrates can help reduce blood sugar spikes compared to carbs eaten without protein. Protein is digested slowly and can help promote more stable blood sugar levels. You’ll see in this plan that we aim to avoid including carbs if they don’t have a protein source, which is why we paired fruit with proteins like edamame, yogurt or peanut butter.
- Exercise Regularly: Aim to get at least 150 minutes of moderate-intensity exercise, like a brisk walk, every week. Regular exercise can help improve blood sugar levels and reduce the risk of developing type 2 diabetes. You don’t have to commit tons of time to exercise for it to have a positive impact on your blood sugar levels. Research shows that walking for just 10 minutes after a meal can have a significant improvement on blood sugar levels.
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.
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