Type 2 diabetes affects around 10% of people on Earth, so it is the fastest expanding public health issue.ONE Fortunately, some dietary and lifestyle choices can help lower blood sugar levels and maybe prevent a type 2 diabetes diagnosis. This seven-day weight-loss diet maps out a week of blood-sugar-friendly meals and snacks catered for those with prediabetes, type 2 diabetes and even PCOS. For those without a diagnosis who want to lower their chance of acquiring raised blood sugar levels, this strategy also works. To assist you meet your goals, you will find low-calorie, moderate-carb meals and snacks as well as high-fiber, high-protein ones. Join in!

Why This Meal Plan Will Perfectly Suit You

We sought a rather low dose of carbs distributed continuously across the day in order to encourage normal blood sugar levels. Well below the usual advice to have roughly 50% of calories come from carbohydrates, each day on this plan averages 113 grams of carbohydrates, which represents roughly 30% of the total daily calories.2 Two We restrict refined grains and added sugars and instead give fiber-rich whole grains, vegetables and legumes first priority since they can help to stabilize blood sugar levels. One sort of carbohydrate not broken down by the body is fiber. From healthier blood sugar levels to enhanced weight loss results, it has been connected to several health benefits. Every day averages 29 grams of fiber. We pump up the protein to assist in blood sugar level control. Because protein breaks down more slowly than refined carbs, it lends staying power to keep you satiated for longer. Its slow digestion also helps to lower blood sugar spikes and encourage more steady energy.
This plan calls for a range of protein sources: fish, chicken, shellfish, meat, eggs, dairy, legumes, etc. On average, each day supplies 98 grams of protein.

We base the calories on this meal plan for weight loss, hence 1,500 calories daily is the base. We also give adjustments for 1,800 and 2,000 calories daily for those with various calorie requirements or those not seeking to drop body weight. We no longer give meal plans and adjustments for 1,200 calories, as we did in past years. The 2020–2025 Dietary Guidelines for Americans advise that restricting your calories to 1,200 daily is too low for most people to achieve their nutritional needs plus it is unsustainable for long-term health and well-being.

Day 1

Breakfast (365 calories, 23g carbohydrate)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving No-Added-Sugar Chia Seed Jam
• 3 Tbsp. chopped walnuts
• ½ cup blueberries

A.M. Snack (208 calories, 16g carbohydrate)

• ¼ cup unsalted dry-roasted shelled pistachios
• ½ cup raspberries

Lunch (312 calories, 33g carbohydrate)

• 1 serving Tomato Bun Tuna Melt
• 1 medium apple

P.M. Snack (209 calories, 22g carbohydrate)

• 1 serving Double-Tahini Hummus
• 1 cup sliced carrots

Dinner (427 calories, 32g carbohydrate)

• 1 serving Lemon-Garlic Sheet-Pan Salmon with Potatoes & Green Beans

Daily Totals: 1,521 calories, 79g fat, 89g protein, 126g carbohydrate, 29g fiber, 1,401mg sodium.

Day 2

Breakfast (331 calories, 23g carbohydrate) 

• 1 serving Mini Crustless Quiches with Kale, Mushrooms & Feta
• 1 medium orange

A.M. Snack (151 calories, 19g carbohydrate)

• ½ cup low-fat plain strained Greek-style yogurt
• 1 serving No-Added-Sugar Chia Seed Jam
• 1 cup raspberries

Lunch (355 calories, 30g carbohydrate)

• 1 serving Chicken Paprikash Soup

P.M. Snack (175 calories, 14g carbohydrate)

• 1 serving Double-Tahini Hummus
• 1 cup sliced cucumbers

Dinner (494 calories, 41g carbohydrate)

• 1 serving Stuffed Pepper Skillet

Daily Totals: 1,506 calories, 69g fat, 98g protein, 126g carbohydrate, 29g fiber, 1,974mg sodium.

Make it 1,800 calories: Add 1 medium apple to P.M. snack and add 1 serving Roasted Cauliflower Salad with Almonds, Olives & Feta to dinner.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, add 2 Tbsp. chopped walnuts to A.M. snack, add 1 medium apple to P.M. snack and add 1 serving Roasted Cauliflower Salad with Almonds, Olives & Feta to dinner.

Day 3

Breakfast (365 calories, 23g carbohydrate)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving No-Added-Sugar Chia Seed Jam
• 3 Tbsp. chopped walnuts
• ½ cup blueberries

A.M. Snack (118 calories, 5g carbohydrate)

• 2 medium stalks celery
• 1 Tbsp. natural peanut butter

Lunch (355 calories, 30g carbohydrate)

• 1 serving Chicken Paprikash Soup

P.M. Snack (175 calories, 14g carbohydrate)

• 1 serving Double-Tahini Hummus
• 1 cup sliced cucumbers

Dinner (466 calories, 46g carbohydrate)

• 1 serving Roasted Squash & Lentil Kale Salad

Daily Totals: 1,479 calories, 80g fat, 79g protein, 118g carbohydrate, 29g fiber, 1,373mg sodium.

Make it 1,800 calories: Add 1 medium apple to P.M. snack and add 1 serving Cottage Cheese Snack Jar as an evening snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to lunch, add 1 medium apple to P.M. snack and add 1 serving Cottage Cheese Snack Jar as an evening snack.

Day 4

Breakfast (331 calories, 23g carbohydrate) 

• 1 serving Mini Crustless Quiches with Kale, Mushrooms & Feta
• 1 medium orange

A.M. Snack (199 calories, 20g carbohydrate)

• ½ cup low-fat plain strained Greek-style yogurt
• 1 serving No-Added-Sugar Chia Seed Jam
• 1 cup raspberries
• 1 Tbsp. chopped walnuts

Lunch (355 calories, 30g carbohydrate)

• 1 serving Chicken Paprikash Soup

P.M. Snack (209 calories, 22g carbohydrate)

• 1 serving Double-Tahini Hummus
• 1 cup sliced carrots

Dinner (389 calories, 24g carbohydrate)

• 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
• 3 oz. cooked chicken breast

Meal-Prep Tip: Reserve leftover Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette and cooked chicken breast to have for lunch on Days 5 through 7.

Daily Totals: 1,484 calories, 69g fat, 98g protein, 118g carbohydrate, 32g fiber, 1,800mg sodium.

Make it 1,800 calories: Add 1 medium apple to P.M. snack and add 1 serving Cottage Cheese Snack Jar as an evening snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to lunch, 1 medium apple to P.M. snack and add 1 serving Cottage Cheese Snack Jar as an evening snack.