This easy 7-day meal plan helps jump-start healthy lifestyle changes to lower blood sugars and prevent diabeteswithout sacrificing flavor.
and “Where do I start?”
Fiber helps to slow down digestion, which is why you’ll feel fuller when eating more of it.
Breakfast (446 calories)
A.M.
Snack (187 calories)
Lunch (383 calories)
1 servingCucumber Turkey Sub Sandwich
2 plums
P.M. olive oil and a salt to taste (1/8 tsp.)
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.
venture to build up to 30 minutes or more a day of physical activity.
Moving your body as much as it’s possible for you to helps lower sugars and prevent diabetes.
Breakfast (449 calories)
1 servingApple-Cinnamon Overnight Oatstopped with 3 Tbsp.
toasted pecans
1 medium banana
A.M.
Snack (165 calories)
Lunch (483 calories)
1 servingChopped Rainbow Salad Bowls with Peanut Sauce
P.M.
Here’s why-berries, like raspberries and blackberries, are higher in fiber than most fruits.
Snack (147 calories)
2Peanut Butter-Oat Energy Balls
Lunch (517 calories)
1 medium apple
P.M. Breakfast (485 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.
crumbled feta cheese
1 medium peach, sliced
Evening Snack (196 calories)
1 Tbsp.
Once that feels good, change another habit.
Breakfast (479 calories)
A.M.
Snack (60 calories)
1 medium peach
Lunch (484 calories)
P.M.
