Cottage Cheese-Berry Bowl: Grant Webster.

Avocado Toast with Jammy Eggs: Robby Lozano.

In this plan, each day averages 106 grams of protein spread throughout the day’s meals and snacks.

a side by side of EatingWell’s Cottage Cheese-Berry Bowl and Avocado Toast with Jammy Eggs

Photo:Cottage Cheese-Berry Bowl: Grant Webster. Avocado Toast with Jammy Eggs: Robby Lozano.

We also reduced total carbohydrate intake.

But, theres no need to completely avoid carbs.

Plus, fiber has manyhealth benefitsthat you would miss out on if carbs were reduced drastically.

an image of the Cabbage Salad with Apple, Walnuts & Gorgonzola

Photographer: Jacob Fox, Food Stylist: Holly Dreesman, Prop Stylist: Breanna Ghazali

To keep this routine simple, we chose recipes that had 30 minutes or less of active cooking time.

While we previously included meal plans and modifications for 1,200 calories, we no longer do.

Make it 1,500 calories:Change A.M. snack to 1 medium orange and omit almonds at P.M. snack.

an overhead image of the Orange Chicken & Broccoli Skillet

Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Greenwood

Make it 2,000 calories:Add 1 medium apple with 112 Tbsp.

almond butter as an evening snack.

Make it 1,500 calories:Omit almonds at P.M. snack and omit evening snack.

Crispy Tempeh “Steaks” with Sun-Dried Tomato Cream Sauce in a yellow skillet.

Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman

Snack (291 calories, 31g carbohydrate)

P.M. Make it 1,500 calories:Reduce to 1 Tbsp.

sliced almonds at breakfast and omit almond butter at A.M. snack.

Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds as an evening snack.

a recipe photo of the Chicken & Rice Soup

Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley

Day 5

A.M. Daily Totals:1,825 calories, 101g fat, 110g protein, 130g carbohydrate, 30g fiber, 2,253mg sodium.

Make it 1,500 calories:Change A.M. snack to 1 medium orange and omit evening snack.

Make it 2,000 calories:Add 1 medium apple to breakfast and 1 medium orange to evening snack.

a recipe photo of the Cheesy Beef and Black Bean Skillet Casserole

Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley

Make it 1,500 calories:Omit almond butter at A.M. snack and omit evening snack.

Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to evening snack.

Make it 1,500 calories:Change P.M. snack to 1 clementine and omit evening snack.

Sheet Pan Shrimp Fajitas in tortillas on plate

Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Lydia Purcell

We no longer provide modifications for 1,200-calorie days in our meal plans.

If left untreated, continuously elevated blood sugars can cause some serious harm.

High-Protein Foods to Focus On:

Does a High-Protein Diet Improve Blood Sugar?

a recipe photo of the Chicken Caesar Salad

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle

If improving blood sugars is your goal, research indicates that eating more protein may help.

How We Create Meal Plans

Registered dietitians thoughtfully createEatingWellsmeal plans to be easy-to-follow and delicious.

Centers for Disease Control and Prevention.National Diabetes Statistics Report.

2019;109(5):1310-1318. doi:10.1093/ajcn/nqy388