Meal Plan at a Glance
BREAKFAST/ A.M. SNACK
LUNCH/ P.M. SNACK
DINNER
Yogurt, blueberries & walnuts/ Egg & bell peppers
Green salad & apple/ Edamame
Salmon & couscous
Spinach egg scramble/ Almonds
Chicken orzo soup/ Kefir & orange
Beef & broccoli
Toast & nut butter/ Edamame
Chicken orzo soup/ Yogurt & plum
Lentils & rice
Yogurt, blueberries & walnuts/ Egg & raspberries
Chicken orzo soup/ Almonds & blackberries
Chicken Caesar pasta salad
Toast & nut butter/ Yogurt & raspberries
Chicken orzo soup/ Egg
Pasta & Greek salad
Yogurt, blueberries & walnuts/ Edamame
Chickpea tuna salad/ Pear
Shrimp risotto & green salad
Spinach egg scramble/ Kefir & blackberries
Chickpea tuna salad/ Almonds
Chicken fajitas
Day 1
One-Skillet Salmon with Fennel & Sun-Dried Tomato Couscous.
Breakfast (337 calories)
- 1 cup low-fat plain Greek yogurt
- ⅓ cup blueberries
- 3 Tbsp. chopped walnuts
Morning Snack (114 calories)
- 1 hard-boiled egg
- 1 medium bell pepper, sliced
Lunch (407 calories)
Afternoon Snack (100 calories)
Dinner (543 calories)
Daily totals: 1,502 calories, 70g fat, 102g protein, 128g carbohydrate, 33g fiber, 929mg sodium
To make it 2,000 calories: Add 1 slice sprouted-wheat toast with 1 Tbsp. almond butter at breakfast, increase to 1 cup edamame at P.M. snack and add 1 serving Guacamole Chopped Salad at dinner.
Day 2
Long-Life Noodles with Beef & Chinese Broccoli.
Breakfast (295 calories)
Morning Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Lunch (408 calories)
Afternoon Snack (134 calories)
- ⅔ cup low-fat plain kefir
- 1 medium orange
Dinner (448 calories)
Daily totals: 1,481 calories, 73g fat, 84 protein, 135g carbohydrate, 34g fiber, 1,833mg sodium
To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast, add 1 plum to A.M. snack and increase to 1 whole avocado at lunch.
Day 3
One-Pot Lentils & Rice with Spinach.
Breakfast (339 calories)
- 2 slices sprouted-wheat toast
- 2 Tbsp. almond butter
Morning Snack (200 calories)
Lunch (408 calories)
Afternoon Snack (155 calories)
- ¾ cup low-fat plain Greek yogurt
- 1 plum
Dinner (403 calories)
Daily totals: 1,505 calories, 61g fat, 89g protein, 156g carbohydrate, 42g fiber, 1,884mg sodium
To make it 2,000 calories: Add 1 large pear to A.M. snack, increase to 1 whole avocado at lunch and add 1 serving Traditional Greek Salad to dinner.
Day 4
Chicken Caesar Pasta Salad.
Breakfast (337 calories)
- 1 cup low-fat plain Greek yogurt
- ⅓ cup blueberries
- 3 Tbsp. chopped walnuts
Morning Snack (109 calories)
- ½ cup raspberries
- 1 large hard-boiled egg
Lunch (408 calories)
Afternoon Snack (247 calories)
- ¼ cup unsalted dry-roasted almonds
- ⅔ cup blackberries
Dinner (383 calories)
Daily totals: 1,485 calories, 79g fat, 98g protein, 110g carbohydrate, 32g fiber, 1,400mg sodium
To make it 2,000 calories: Add 1 slice sprouted-wheat toast with 1 Tbsp. almond butter to breakfast, increase to 2 hard-boiled eggs at A.M. snack, increase to 1 whole avocado at lunch and add 1 serving Basic Green Salad with Vinaigrette at dinner.
Day 5
Chickpea Pasta with Mushrooms & Kale.
Greg DuPree
Breakfast (339 calories)
- 2 slices sprouted-wheat toast
- 2 Tbsp. almond butter
Morning Snack (140 calories)
- ¾ cup low-fat plain Greek yogurt
- ¼ cup raspberries
Lunch (408 calories)
Afternoon Snack (78 calories)
Dinner (529 calories)
Daily totals: 1,494 calories, 83g fat, 84g protein, 121g carbohydrate, 33g fiber, 2,027mg sodium
To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast, increase to 1 whole avocado at lunch and add 1 medium orange to P.M. snack.
Day 6
Wild Rice Risotto with Shrimp & Spring Vegetables.
Dera Burreson
Breakfast (337 calories)
- 1 cup low-fat plain Greek yogurt
- ⅓ cup blueberries
- 3 Tbsp. chopped walnuts
Morning Snack (200 calories)
Lunch (357 calories)
Afternoon Snack (131 calories)
Dinner (500 calories)
Daily totals: 1,524 calories, 67g fat, 100g protein, 134g carbohydrate, 30g fiber, 1,536mg sodium
To make it 2,000 calories: Add 1 slice sprouted-wheat toast with 1 Tbsp. almond butter at breakfast, add 1 medium apple to A.M. snack and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.
Day 7
Sheet-Pan Poblano-&-Corn Chicken Fajitas.
Photographer / Antonis Achilleos, Prop Stylist / Christine Kelly, Food Stylist / Karen Rankin
Breakfast (295 calories)
Morning Snack (134 calories)
- 1 cup blackberries
- ⅔ cup low-fat plain kefir
Lunch (357 calories)
Afternoon Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Dinner (500 calories)
Daily totals: 1,493 calories, 81g fat, 87g protein, 112g carbohydrate, 33g fiber, 1,753mg sodium
To make it 2,000 calories: Add 1 cup edamame, in pods, to lunch, add 1 medium orange to P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.
Frequently Asked Questions
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Is it OK to mix and match meals if there’s one I don’t like?
Yes! This meal plan is meant to serve as inspiration. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious diabetes-friendly recipes.
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Can I eat the same breakfast or lunch every day?
Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 295-339 calories while the lunches span 357-408 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.
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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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What is the difference between natural and added sugars?
Natural sugars are found in fruit, vegetables and dairy foods. Added sugars are any type of sugar that has been added during the processing of a food. This can include “natural” sources like honey, agave and maple syrup. Once these sugars are added to a food, they become an added sugar. Unlike added sugars that only provide sweetness without nutrition benefits, foods containing natural sugars also have other nutrients like fiber, protein, vitamins and minerals.
Tips for Managing Blood Sugar
- Choose water and unsweetened drinks: Because sugar-laden drinks are a huge source of added sugars, opting for water, seltzer and other zero-carbohydrate drinks can have a beneficial impact on your blood sugar levels.
- Exercise: Moving your body in whatever way feels good is always helpful, especially if you are aiming to lower blood sugars. Exercise doesn’t have to be extreme to have benefits. Research shows that walking for just two minutes after each meal can benefit your blood sugar.
- Pair carbohydrates with protein or fat: Pairing carbs with foods containing protein or fat helps reduce blood sugar spikes, keeps you fuller for longer and provides more stable energy.
- Focus on fiber: Increasing fiber, a type of carbohydrate that’s not digested, has a ton of health benefits, including improved 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.
Dig Deeper
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