Easy 7-Day Blood Sugar-Friendly Meal Plan with 25-Minute Dinners, Created by a Dietitian

Reviewed by Dietitian Jessica Ball, M.S., RD

About This Plan

• This 7-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories.

• Each day provides at least 98 grams of protein and 32 grams of fiber to support stable blood sugar.

• This diabetes-friendly plan includes simple recipes with quick 25-minute dinners.

Short on time but want to improve your blood sugar? We’ve got you covered. This simple seven-day routine includes meal-prep tips to help simplify the week, quick breakfast and lunch options, and dinner ideas that are on the table in just 25 minutes—or less! To make this plan diabetes-friendly, we include a week of meals and snacks rich in both protein and fiber. Research links a high-fiber diet with improved blood sugar levels, lower triglycerides and LDL cholesterol and a lower body weight, while increasing dietary protein can keep you satiated and prevent blood sugar spikes. Because people with type 2 diabetes are twice as likely to be diagnosed with heart disease, we took steps to make this plan heart-healthy by limiting saturated fat to 14 grams per day with an upper limit of 20 grams on days we include fatty fish, like salmon. Get dinner on the table in a flash in this delicious meal plan for better blood sugar.

Day 1

Daily Totals: 1,818 calories, 82g fat, 17g saturated fat, 117g protein, 152g carbohydrate, 32g fiber, 1,570mg sodium

Breakfast (316 calories, 38g carbs)

• Serve with: 1 cup cherries

Lunch (440 calories, 41g carbs)

• Serve with: 1 oz. whole-wheat baguette

Dinner (553 calories, 35g carbs)

• Serve with: ½ cup cooked brown rice

Snacks

• 1 cup nonfat plain strained (Greek-style) yogurt + 1 cup blackberries + 3 Tbsp. chopped walnuts (338 calories, 25g carbs)

Make it 1,500 calories: Omit the yogurt snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as a snack.

Day 2

Daily Totals: 1,791 calories, 82g fat, 12g saturated fat, 119g protein, 163g carbohydrate, 37g fiber, 1,360mg sodium

Breakfast (387 calories, 37g carbs)

Lunch (473 calories, 39g carbs)

• Serve with: 3 oz. cooked chicken breast and 1 medium orange

Dinner (392 calories, 35g carbs)

Snacks

• ¼ cup unsalted dry-roasted shelled pistachios (176 calories, 9g carbs)

Make it 1,500 calories: Substitute 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers for the Cottage Cheese-Berry Bowl and omit the Apple with Cinnamon Almond Butter snack.

Make it 2,000 calories: Add 1 cup nonfat kefir to breakfast and add 1 small banana to the pistachio snack.

Meal-Prep Tips

Day 3

Daily Totals: 1,803 calories, 86g fat, 12g saturated fat, 98g protein, 183g carbohydrate, 52g fiber, 1,169mg sodium

Breakfast (387 calories, 37g carbs)

Lunch (473 calories, 39g carbs)

• 3 oz. cooked chicken breast

Dinner (405 calories, 55g carbs)

Snacks

• ¼ cup unsalted dry-roasted shelled pistachios (176 calories, 9g carbs)

Make it 1,500 calories: Omit orange at lunch. Substitute 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers for the Cottage Cheese-Berry Bowl and omit the Apple with Cinnamon Almond Butter snack.

Make it 2,000 calories: Add 1 cup nonfat kefir to breakfast and add 1 small banana to the pistachio snack.

Day 4

Daily Totals: 1,781 calories, 83g fat, 13g saturated fat, 100g protein, 181g carbohydrate, 46g fiber, 1,537mg sodium

Breakfast (387 calories, 37g carbs)

Lunch (473 calories, 39g carbs)

• 3 oz. cooked chicken breast

Dinner (421 calories, 52g carbs)

Snacks

• ¼ cup unsalted dry-roasted shelled pistachios + 1 plum (206 calories, 16g carbs)

Make it 1,500 calories: Omit orange at lunch and omit the pistachio snack.

Make it 2,000 calories: Add 1 cup nonfat kefir to breakfast, substitute 1 serving Cottage Cheese-Berry Bowl for the Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers and substitute 1 cup cherries for the plum at the pistachio snack.

Day 5

Daily Totals: 1,785 calories, 68g fat, 12g saturated fat, 138g protein, 167g carbohydrate, 37g fiber, 1,549mg sodium

Breakfast (324 calories, 48g carbs)

• Serve with: ¾ cup nonfat plain kefir

Lunch (473 calories, 39g carbs)

• 3 oz. cooked chicken breast

Dinner (528 calories, 42g carbs)

Snacks

• 1 cup nonfat plain strained (Greek-style) yogurt + 1 cup blackberries + 2 Tbsp. chopped walnuts (290 calories, 24g carbs)

Make it 1,500 calories: Omit the yogurt snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as a snack.

Day 6

Daily Totals: 1,786 calories, 55g fat, 14g saturated fat, 99g protein, 220g carbohydrate, 42g fiber, 1,549mg sodium

Breakfast (316 calories, 38g carbs)

Lunch (383 calories, 41g carbs)

• Serve with: 2 slices of whole-wheat bread and ½ cup blueberries

Dinner (385 calories, 59g carbs)

Snacks

• 1 cup nonfat plain strained (Greek-style) yogurt + 1 cup blackberries + 1 Tbsp. chopped walnuts (242 calories, 23g carbs)

• ¼ cup unsalted dry-roasted shelled pistachios + 1 small banana (266 calories, 32g carbs)

Make it 1,500 calories: Omit blueberries at lunch and omit the yogurt snack.

Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast and increase to ¼ cup chopped walnuts at the yogurt snack.

Day 7

Daily Totals: 1,810 calories, 59g fat, 12g saturated fat, 118g protein, 196g carbohydrate, 35g fiber, 1,702mg sodium

Breakfast (324 calories, 48g carbs)

• ¾ cup nonfat plain kefir

Lunch (383 calories, 41g carbs)

• 2 slices whole-wheat bread

Dinner (449 calories, 42g carbs)

Snacks

• 1 cup nonfat plain strained (Greek-style) yogurt + 1 cup blackberries + 2 Tbsp. chopped walnuts (290 calories, 24g carbs)

Make it 1,500 calories: Omit the yogurt snack.

Make it 2,000 calories: Add 1 serving Pineapple & Avocado Salad to dinner.

Frequently asked Questions

​​Is it OK to mix and match meals if there is one I do not like?

Each meal in this plan meets our diabetes-friendly parameters, so feel free to mix and match if there’s one you don’t like. To make this blood sugar–friendly, we chose recipes that are rich in protein and fiber and aimed for about the same amount of carbohydrates per meal to promote stable blood sugar. If you’re making a swap, you may want to choose a meal with a similar nutrition profile.

Can I eat the same breakfast or lunch every day?

Yes, you can eat the same breakfast or lunch every day if you prefer. Each option meets our diabetes-friendly parameters and is fairly similar in calories and carbs, so a simple swap should work for most people.

Why is there not a modification for 1,200 calories?

We no longer provide modifications for 1,200-calorie days in our meal plans. Research suggests that 1,200 calories per day is too low for most people to meet their nutritional needs, may lead to lean muscle loss and is unsustainable for long-term health and well-being.

What is fiber?

Fiber is a type of indigestible carbohydrate found in foods like beans, lentils, whole grains, fruits and vegetables. Eating enough fiber can improve digestion and prevent constipation, improve heart health, help manage blood sugar and keep you satiated. If you’re trying to manage blood sugar, choosing fiber-rich carbs may help.

Other Tips for Diabetes Management

• Eat Enough Protein: Pairing protein foods, like yogurt, kefir, meat, nuts and peanut butter, with carbohydrate-rich foods can help prevent blood sugar spikes and promote more stable energy. When combined with getting blood sugar in normal range, protein can also support better wound healing and preserve muscle mass.

• Focus on Fiber: About 95% of adults and children aren’t reaching their daily fiber goal, which for most adults is about 28 grams per day. Fiber is well known for its role in digestive health, but it also positively impacts blood sugar, heart health and body weight. Aim for your daily fill by including plenty of fruits, vegetables, whole grains, beans and lentils in your routine.

• Follow the Mediterranean diet: Following the Mediterranean diet is linked to improved blood sugar levels, better heart health, reduced inflammation and weight loss. This nutrient-rich eating pattern emphasizes a high intake of healthy fats, vegetables, fruits, whole grains, legumes and fish as well as cooking more meals at home. Because it’s flexible and has numerous health benefits, experts consistently praise the Mediterranean diet as one of the healthiest eating patterns.

• Walk After Meals: No need to log hours at the gym to see beneficial impact on blood sugar levels. Research links walking for just 10 minutes after a meal with a significant reduction in blood sugar.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

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