7-Day Weight-Loss Meal Plan for Better Blood Sugar, Created by a Dietitian (2024)

Nearly 10% of the world's population has type 2 diabetes, making it the fastest growing public health concern. Fortunately, there are some nutrition and lifestyle strategies that can help improve blood sugar levels and potentially help prevent a type 2 diabetes diagnosis. In this seven-day weight-loss meal plan, we map out a week of blood-sugar-friendly meals and snacks tailored for those with prediabetes, type 2 diabetes and even PCOS. This plan also works for those without a diagnosis who are looking to reduce their risk of developing elevated blood sugar levels. You’ll find high-fiber and high-protein meals and snacks, a reduced calorie level and a moderate level of carbohydrates to help you reach your goals. Follow along!

Why This Meal Plan Is Great for You

To promote healthy blood sugar levels, we aimed for a moderately low level of carbohydrates that are spread consistently throughout the day. Each day in this plan provides an average of 113 grams of carbohydrate, which amounts to about 30% of the total daily calories, well below the typical recommendation to have about 50% of calories come from carbohydrates. We limit refined grains and added sugars and instead prioritize fiber-rich whole grains, vegetables and legumes, which can help promote stable blood sugar levels. Fiber is a type of carbohydrate that’s not digested. It has been linked to many health benefits, from improved weight loss outcomes to better blood sugar levels. Each day provides an average of 29 grams of fiber. To help improve blood sugar levels, we pump up the protein. Protein is digested more slowly than refined grains, which helps give it staying power to keep you fuller for longer. Because it’s digested slowly, it also mitigates blood sugar spikes and promotes more stable energy. You’ll find a variety of protein sources in this plan, including fish, chicken, shellfish, meat, eggs, dairy and legumes. Each day provides an average of 98 grams of protein.

Because this meal plan is for weight loss, we set the base calories at 1,500 calories per day. For those with other calorie needs or those not looking to lower body weight, we also include modifications for 1,800 and 2,000 calories per day. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s 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

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

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

Make it 2,000 calories: Add 1 medium orange to P.M. snack, add 2 Tbsp. natural peanut butter to the apple at lunch and add 1 serving Cottage Cheese Snack Jar as an evening snack.

Day 2

Breakfast (331 calories, 23g carbohydrate)

• 1 serving
• 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 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 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

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
• 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
• 3 oz. cooked chicken breast

Meal-Prep Tip: Reserve leftover 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.

Day 5

Breakfast (331 calories, 23g carbohydrate)

• 1 serving
• 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 (389 calories, 24g carbohydrate)

• 1 serving
• 3 oz. cooked chicken breast

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

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

Dinner (505 calories, 18g carbohydrate)

• 1 serving
• 1 serving Easy Cauliflower Fried Rice

Daily Totals: 1,493 calories, 79g fat, 106g protein, 89g carbohydrate, 29g fiber, 1,949mg 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 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 Cottage Cheese Snack Jar as an evening snack.

Day 6

Breakfast (331 calories, 23g carbohydrate)

• 1 serving
• 1 medium orange

A.M. Snack (137 calories, 19g carbohydrate)

• ½ cup low-fat plain strained Greek-style yogurt
• 1 cup raspberries

Lunch (389 calories, 24g carbohydrate)

• 1 serving
• 3 oz. cooked chicken breast

P.M. Snack (200 calories, 28g carbohydrate)

• 1 medium apple
• 1 Tbsp. natural peanut butter

Dinner (458 calories, 14g carbohydrate)

• 1 serving Chopped Power Salad with Chicken

Daily Totals: 1,515 calories, 70g fat, 116g protein, 108g carbohydrate, 29g fiber, 1,567mg sodium.

Make it 1,800 calories: Increase to 2 Tbsp. natural peanut butter at P.M. snack and add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, add 2 Tbsp. chopped walnuts to A.M. snack, increase to 2 Tbsp. natural peanut butter at P.M. snack and add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.

Day 7

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 (95 calories, 25g carbohydrate)

• 1 medium apple

Lunch (389 calories, 24g carbohydrate)

• 1 serving
• 3 oz. cooked chicken breast

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

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

Dinner (531 calories, 29g carbohydrate)

• 1 serving
• 1 serving Roasted Brussels Sprouts with Kimchi Vinaigrette

Daily Totals: 1,498 calories, 79g fat, 99g protein, 107g carbohydrate, 28g fiber, 1,405mg sodium.

Make it 1,800 calories: Increase to 2 Tbsp. natural peanut butter at 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 shelled pistachios to A.M. snack, increase to 2 Tbsp. natural peanut butter at P.M. snack and add 1 serving Cottage Cheese Snack Jar as an evening snack.

How to Meal-Prep Your Week of Meals:

1. Make Chicken Paprikash Soup to have for lunch on Days 2 through 4.
2. Prepare to have for breakfast throughout the week.

Blood Sugar–Friendly Foods to Focus On:

• Fish and shellfish
• Eggs
• Poultry
• Meat
• Legumes
• Unsweetened dairy
• Soy, tofu and edamame
• Vegetables
• Fruits, especially high-fiber fruits, such as berries
• Whole grains (such as quinoa, bulgur, oats, whole wheat)
• Nuts and seeds
• Unsweetened nut butters
• Oils, such as avocado, olive and canola
• Herbs and spices

Strategies to Help Improve Blood Sugar:

• Weight Loss: If you currently have type 2 diabetes or prediabetes, weight loss can help improve blood sugar levels. And if you don’t have a diagnosis, weight loss can help reduce the risk of developing elevated blood sugar. Research continuously links weight loss with improved blood sugar levels; even losing just 5% of total body weight is associated with a significant improvement in blood sugar. Fortunately, many of the other strategies to promote healthy blood sugar levels, such as eating more fiber and protein and increasing physical activity, can also help support weight loss.
• Exercise: The best exercise to reduce and prevent high blood sugar is the one you enjoy, ideally including a mix of cardio and strength training. While the ultimate goal is about 150 minutes a week of moderate-intensity exercise, a short walk after each meal can help improve blood sugar levels. Check out our The Best 7-Day Walking Plan to Lower Your Blood Sugar Levels to get started.
• Increase Fiber Intake: Reducing total carbohydrate intake and focusing on fiber-rich carbs from whole grains, fruit and legumes helps promote more stable blood sugar levels. Aim for at least 28 grams of fiber per day. If you’re checking the nutrition label, it’s important to note that fiber is included in the total carbohydrate level. This means that if a food has 15 grams of carbohydrates and 5 grams of fiber, only 10 grams of carbohydrates are actually impacting blood sugar levels since fiber isn’t digested into glucose.
• Eat More Protein: Eating more protein, especially when it’s paired with carbohydrate sources, helps improve blood sugar levels and reduce blood sugar spikes due to its slower rate of digestion. Aim to eat a protein source at every meal and most snacks to promote healthy blood sugar.