Improve your blood sugar by filling up on protein and fiber in this 7-day meal plan.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWellsmeal plans to be easy-to-follow and delicious.
To further stabilize blood sugar levels, we pump up the fiber.
Photo:Jen Causey; Stacy Allen
Research continuously links a high-fiber diet to improved blood sugar management, in addition to its numerous otherhealth benefits.
We aimed for a moderate level of carbohydrates, with about 35% of total calories coming from carbs.
This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with differentcalorie needs.
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Lindsey Lower
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Frequently Asked Questions
Yes, meal plans are meant to be enjoyed.
We no longer provide modifications for 1,200-calorie days in our meal plans.
Photographer Victor Protasio, Food Stylist Julian Hensarling, Prop Stylist Tucker Vines
Check out our30-Day Walking Plan to Help Lower Your Blood Sugar Levels.
sliced almonds at A.M. snack and omit evening snack.
Make it 2,000 calories:Add 2 servingsEdamame with Aleppo Pepperto P.M. snack.
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Addelyn Evans
Make it 2,000 calories:Add 14 cup unsalted dry-roasted shelled pistachios to lunch.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to P.M. snack.
Make it 2,000 calories:Increase to 2 servingsEdamame with Aleppo Pepperat P.M. snack and increase to 2 Tbsp.
Photographer Victor Protasio, Food Stylist Julian Hensarling, Prop Stylist Tucker Vines
natural peanut butter at evening snack.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
American Diabetes Association.Carb Counting and Diabetes.
Stacy Allen
American Diabetes Association.Blood Glucose and Exercise.
American Diabetes Association.Weekly Exercise Targets.
2022;52(8):1765-1787. doi:10.1007/s40279-022-01649-4
Photographer: Jen Causey, Food Stylist: Rishon Hanners, Prop Stylist: Julia Bayless
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Julia Bayless
