Eating more fiber may be the key to better blood sugar levels.
Recipe photos: Rachel Marek and Jen Causey.
Make it 1,500 calories:Omit P.M. snack.
Photo:Recipe photos: Rachel Marek and Jen Causey. EatingWell design.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds as an evening snack.
Make it 1,500 calories:Omit A.M. snack and change P.M. snack to 1 medium apple.
Make it 1,500 calories:Omit A.M. snack.
Robby Lozano, Food Stylist: Amanda Holstein, Prop Stylist: Josh Hoggle
Make it 2,000 calories:Add 1 medium apple with 1 Tbsp.
almond butter as an evening snack.
Day 4
Courtesy Photo
A.M.
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Sue Mitchell
Snack (206 calories, 7g carbs)
P.M. Make it 1,500 calories:Omit A.M. snack and omit almond butter at P.M. snack.
Make it 2,000 calories:Add 1 medium banana to A.M. snack and increase to 2 Tbsp.
almond butter at P.M. snack.
Photographer: Greg DuPree, Prop stylist: Shell Royster, Food stylist: Emily Hall
Snack (207 calories, 20g carbs)
P.M. Make it 1,500 calories:Omit A.M. snack and omit kefir at P.M. snack.
Prep Ahead Tips
Frequently Asked Questions
Yes!
We aimed for about 40 to 50 grams of fiber-rich carbohydrates per meal.
Courtesy Photo
If its easier for your routine to eat the same breakfast and lunch every day, that works!
We no longer provide modifications for 1,200-calorie days in our meal plans.
Theres no one-size-fits-all recommendation for the number of carbohydrates you should eat in a day.
Photographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl
Recommendations often depend on activity level, appetite and blood sugar response.
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Dig Deeper
National Library of Medicine.
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
MedlinePlus.Hemoglobin A1C (HbA1c) Test.
2024;15(5):1001-1010. doi:10.4239/wjd.v15.i5.1001
Oh R, Gilani B, Uppaluri KR.Low-Carbohydrate Diet.
StatPearls Publishing; 2023.
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 20202025.
American Diabetes Association.Carb Counting and Diabetes.
2022;8:769773. doi:10.3389/fnut.2021.769773
American Diabetes Association.Diabetes Can Affect Your Heart.
