This easy 7-day meal plan helps jump-start healthy lifestyle changes to lower blood sugars and prevent diabeteswithout sacrificing flavor.
Fiber helps to slow down digestion, which is why you’ll feel fuller when eating more of it.
Starting a walking routine is often more sustainable than trying to go too hard at the gym.
Walking with your family after dinner or during your lunch break is a great way to start.
take a stab at build up to 30 minutes or more a day of physical activity.
Moving your body as much as you’re able to helps lower sugars and prevent diabetes.
Breakfast (344 calories)
1 servingApple-Cinnamon Overnight Oatstopped with 3 Tbsp.
Here’s why-berries, like raspberries and blackberries, are higher in fiber than most fruits.
Breakfast (343 calories)
A.M.
Snack (73 calories)
Lunch (517 calories)
1 medium apple
P.M.
Lunch (422 calories)
P.M. tortilla chips (about 7 chips)
Meal-Prep Tips:
1.
You’ll use cooked shredded chicken in tonight’s dinner.
If you don’t have time to poach chicken, rotisserie chicken works great as well.
Prepare 2 servings ofApple-Cinnamon Overnight Oatsto have for breakfast on Days 5 and 6.
They lend themselves tomany flavor combinations, take minimal time to prepare and are portable.
Drinks with natural sugar, like fruit juice, still spike our blood sugars.
Sticking to water, seltzer and unsweetened tea as much as possible helps maintain healthy blood sugar levels.
Once that feels good, change another habit.
Breakfast (376 calories)
1 servingAvocado-Egg Toast
A.M. Evening Snack (146 calories)
2 cups air-popped popcorn tossed in 2 tsp.
olive oil and a salt to taste (1/8 tsp.)
