Day
1
2
3
4
5
6
7
Meals
Breakfast: Banana–Peanut Butter Yogurt Parfait
——– Lunch: High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette
——– Dinner: Salmon Power Bowl
Breakfast: Overnight Oats with Chia Seeds & kefir
——– Lunch: Chicken Fajita Soup + orange
——– Dinner: Roasted Potato Tzatziki Bowls
Breakfast: Overnight Oats with Chia Seeds & kefir
——– Lunch: Chicken Fajita Soup + orange
——– Dinner: Sheet-Pan Mojo Chicken with Green Beans & Potatoes + Pineapple & Avocado Salad
Breakfast: Overnight Oats with Chia Seeds & kefir
——– Lunch: Chicken Fajita Soup + orange
——– Dinner: 5-Ingredient Avocado & Chickpea Salad
Breakfast: Overnight Oats with Chia Seeds & kefir
——– Lunch: Chicken Fajita Soup + orange
——– Dinner: Chicken Parmesan Casserole + Garlicky Green Beans
Breakfast: Banana–Peanut Butter Yogurt Parfait
——– Lunch: Chicken Parmesan Casserole
——– Dinner: Shakshuka + Cabbage Caesar Salad
Breakfast: Banana–Peanut Butter Yogurt Parfait
——– Lunch: Chicken Parmesan Casserole
——– Dinner: Lemon-Garlic Baked Cod + White Bean, Spinach & Sun-Dried Tomato Orzo
Daily Totals
Calories: 1,813
Fat: 87g Saturated Fat: 14g Protein: 98g Carb: 176g Fiber: 38g Sodium: 1,067mg
Calories: 1,791
Fat: 84g Saturated Fat: 13g Protein: 91g Carb: 187g Fiber: 44g Sodium: 1,678mg
Calories: 1,825
Fat: 86g Saturated Fat: 14g Protein: 107g Carb: 175g Fiber: 42g Sodium: 1,670mg
Calories: 1,781
Fat: 81g Saturated Fat: 11g Protein: 88g Carb: 198g Fiber: 54g Sodium: 1,262mg
Calories: 1,795
Fat: 80g Saturated Fat: 13g Protein: 103g Carb: 187g Fiber: 46g Sodium: 1,754mg
Calories: 1,779
Fat: 72g Saturated Fat: 14g Protein: 100g Carb: 198g Fiber: 41g Sodium: 1,727mg
Calories: 1,796
Fat: 80g Saturated Fat: 14g Protein: 106g Carb: 182g Fiber: 39g Sodium: 1,941mg
Day 1
Daily Totals: 1,813 calories, 87g fat, 14g saturated fat, 98g protein, 176g carbohydrate, 38g fiber, 1,067mg sodium.
Breakfast (301 calories, 35g carbs)
Banana–Peanut Butter Yogurt Parfait
Lunch (416 calories, 45g carbs)
High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette
Dinner (572 calories, 42g carbs)
Snacks
White Bean–Stuffed Mini Bell Peppers
Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers
- ¼ cup dry-roasted almonds + 1 medium apple (301 calories, 32g carbs)
Make it 1,500 calories: Omit ¼ cup dry-roasted almonds + 1 medium apple as a snack.
Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.
Day 2
Daily Totals: 1,791 calories, 84g fat, 13g saturated fat, 91g protein, 187g carbohydrate, 44g fiber, 1,678mg sodium.
Breakfast (453 calories, 48g carbs)
Lunch (374 calories, 46g carbs)
- Serve with: 1 medium orange
Dinner (514 calories, 57g carbs)
Roasted Potato Tzatziki Bowls
Snacks
Make it 1,500 calories: Omit kefir at breakfast and omit ¼ cup dry-roasted almonds + ¼ cup blueberries as a snack.
Make it 2,000 calories: Increase to 1 cup kefir at breakfast and add 1 cup edamame (in pods) to lunch.
Day 3
Daily Totals: 1,825 calories, 86g fat, 14g saturated fat, 107g protein, 175g carbohydrate, 42g fiber, 1,670mg sodium.
Breakfast (453 calories, 48g carbs)
Lunch (374 calories, 46g carbs)
Dinner (599 calories, 49g carbs)
Sheet-Pan Mojo Chicken with Green Beans & Potatoes
Pineapple & Avocado Salad
Snacks
Make it 1,500 calories: Omit both the 1 serving White Bean–Stuffed Mini Bell Peppers and the ¼ cup dry-roasted unsalted shelled pistachios as snacks.
Make it 2,000 calories: Add 1 cup edamame (in pods) to lunch.
Day 4
Daily Totals: 1,781 calories, 81g fat, 11g saturated fat, 88g protein, 198g carbohydrate, 54g fiber, 1,262mg sodium
Breakfast (453 calories, 48g carbs)
Lunch (374 calories, 46g carbs)
Dinner (430 calories, 48g carbs)
5-Ingredient Avocado & Chickpea Salad
Snacks
Make it 1,500 calories: Omit ¼ cup dry-roasted almonds + 1 medium apple as a snack.
Make it 2,000 calories: Increase to 1 cup kefir at breakfast and add 1 cup edamame (in pods) to lunch.
Day 5
Daily Totals: 1,795 calories, 80g fat, 13g saturated fat, 103g protein, 187g carbohydrate, 46g fiber, 1,754mg sodium
Breakfast (453 calories, 48g carbs)
Lunch (374 calories, 46g carbs)
Dinner (497 calories, 52g carbs)
Chicken Parmesan Casserole
Snacks
Make it 1,500 calories: Omit orange at lunch and omit ¼ cup dry-roasted almonds + ½ cup blueberries as a snack.
Make it 2,000 calories: Increase to 1 cup kefir at breakfast and add 1 cup edamame (in pods) to lunch.
Day 6
Daily Totals: 1,779 calories, 72g fat, 14g saturated fat, 100g protein, 198g carbohydrate, 41g fiber, 1,727mg sodium
Breakfast (301 calories, 35g carbs)
Lunch (412 calories, 43g carbs)
Dinner (475 calories, 44g carbs)
Shakshuka (Eggs Poached in Spicy Tomato Sauce)
Snacks
Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
- 1 cup edamame (in pods) + 1 medium apple (274 calories, 47g carbs)
Make it 1,500 calories: Omit 1 cup edamame (in pods) + 1 medium apple as a snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to lunch.
Day 7
Daily Totals: 1,796 calories, 80g fat, 14g saturated fat, 106g protein, 182g carbohydrate, 39g fiber, 1,941mg sodium
Breakfast (301 calories, 35g carbs)
Lunch (412 calories, 43g carbs)
Dinner (559 calories, 49g carbs)
One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta
Snacks
Make it 1,500 calories: Omit ¼ cup dry-roasted almonds + 1 medium apple as a snack.
Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and 1 cup cherries to lunch.
Frequently Asked Questions
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Is it OK to mix and match meals if there is one I do not like?
Yes, feel free to mix and match meals if there’s one you don’t like. Because we created this meal plan with healthy blood sugar in mind, you may want to choose a meal with a similar nutritional profile, particularly as it pertains to calories, carbohydrates, fiber and protein. You can feel free to repeat a meal in this list or browse some of our other healthy diabetes-friendly recipes for additional inspiration.
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Can I eat the same breakfast or lunch every day?
Yes, you can eat the same breakfast or lunch every day if you prefer. Each breakfast ranges from 301 to 453 calories and 35 to 48 grams of carbs. Lunch options span 374 to 416 calories and 43 to 46 grams of carbohydrates. These ranges are fairly similar, 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?
There is no one-size-fits-all recommendation for how many carbs you should eat per day. Factors like body size and activity level can impact how your blood sugar responds to carbohydrates. Paying attention to how your blood sugar reacts to the foods you eat can help clue you in to the best routine for your body. For more individualized recommendations, consider reaching out to a registered dietitian or certified diabetes educator for guidance.
Other Tips for Healthy Blood Sugar Levels
- Don’t Overlook Your Heart Health: People with type 2 diabetes are twice as likely to be diagnosed with heart disease compared to people without. When eating for better blood sugars, consider the impact on your heart health as well. Strategies like increasing fiber and keeping an eye on saturated fat and sodium can help protect your heart.
- Pair Protein With Carbs: To prevent blood sugar spikes and promote more stable levels, aim to pair carbohydrates with protein. Research shows that this strategy results in lower blood sugar levels compared to a carbohydrate consumed without a protein source. To do this in practice, pair a carbohydrate food, like fruit, with a protein source such as nuts, edamame, peanut butter, cottage cheese, yogurt or a hard-boiled egg.
- Limit Added Sugar: Because total added sugar intake can increase the risk of developing type 2 diabetes, it may be helpful to take inventory of where added sugars may be making their way in your routine. While we opted to skip added sugar entirely in this plan, that’s not necessary or sustainable for most people long-term. Instead, aim to follow the American Heart Association’s recommendation of limiting added sugar to 9 teaspoons (36 grams) for men and 6 teaspoons (25 grams) for women. In addition to dessert items, things like sweetened drinks, flavored yogurt, cereals, granola bars, granola and many prepared foods are common sources of added sugar.
- Pump Up the Fiber: Fiber is a type of indigestible carbohydrate that can help promote better blood sugar and improve heart health – a win-win! Fiber-rich foods travel through the digestive system slower than refined grains and added sugar, which means it can help you feel fuller for longer and promote a steadier release of glucose, resulting in more stable blood sugar. Fiber-rich foods include whole-grains, fruits, vegetables, nuts, seeds and legumes.
- Include Physical Activity: The American Diabetes Association recommends people aim for 150 minutes a week of moderate-intensity exercise a week. While that’s a great goal to aim for, don’t fret if you’re not there yet. Research shows that walking for just two to five minutes after a meal can help reduce blood sugar levels, further proving that small daily habits can lead to big impacts on health.
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.
Dig Deeper
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The Simple Nighttime Habit That May Balance Blood Sugar, According to Dietitians
