7-Day High-Protein, Diabetes-Friendly Meal Plan for Fall, 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 111 grams of protein and 33 grams of fiber to support stable blood sugar.

• This high-protein plan prioritizes cozy dishes featuring seasonal fall produce.

By the time fall rolls around, many of us are seeking a slower pace and more regular routine after the flurry of summer festivities. If you have type 2 diabetes, a more predictable schedule can make it easier to manage blood sugar, too. If you’re looking for a plan to follow, we’re here to help. This 7-day high-protein, diabetes-friendly meal plan for fall features a week of delicious autumn-inspired meals featuring seasonal produce to welcome the cooling temperatures. To make this plan diabetes-friendly, we spread the total carbs out between the day’s meals and snacks and included at least 111 grams of protein and 33 grams of fiber per day—all of which can help stabilize blood sugar., You’ll find meal-prep tips to follow for the beginning of the week and three different calorie levels to choose from. Welcome cozy season and say hello to better blood sugar in this delicious, seasonally-inspired meal plan.

Day 1

Daily Totals: 1,794 calories, 66g fat, 13g saturated fat, 113g protein, 183g carbohydrate, 35g fiber, 2,013mg sodium

Breakfast (391 calories, 47g carbs)

Lunch (413 calories, 50g carbs)

Dinner (503 calories, 37g carbs)

Snacks

Make it 1,500 calories: Omit yogurt snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.

Day 2

Daily Totals: 1,798 calories, 56g fat, 14g saturated fat, 117g protein, 227g carbohydrate, 39g fiber, 2,151mg sodium

Breakfast (302 calories, 49g carbs)

Lunch (427 calories, 39g carbs)

• 1 (1-oz.) slice whole-wheat bread

Dinner (457 calories, 49g carbs)

Snacks

• Serve with: 1 small apple

• 1 cup nonfat plain kefir + 1 medium orange (152 calories, 27g carbs)

• 1 cup nonfat plain strained (Greek-style) yogurt + 1 serving No-Added-Sugar Chia Seed Jam + 1 cup cherries + 1 Tbsp. chopped walnuts (292 calories, 36g carbs)

Make it 1,500 calories: Omit yogurt snack.

Make it 2,000 calories: Add half an avocado to the wheat bread at lunch and increase to 2 Tbsp. chopped walnuts at the yogurt snack.

Meal-Prep Tips

Day 3

Daily Totals: 1,778 calories, 71g fat, 14g saturated fat, 137g protein, 177g carbohydrate, 35g fiber, 2,130mg sodium

Breakfast (302 calories, 47g carbs)

Lunch (427 calories, 39g carbs)

• 1 (1-oz.) slice whole-wheat bread

Dinner (459 calories, 39g carbs)

Snacks

• ¼ cup dry-roasted unsalted almonds (206 calories, 7g carbs)

• 1 cup nonfat plain strained (Greek-style) yogurt + 1 serving No-Added-Sugar Chia Seed Jam + 1 cup cherries + 1 Tbsp. chopped walnuts (292 calories, 36g carbs)

Make it 1,500 calories: Omit yogurt snack.

Make it 2,000 calories: Add half an avocado to the wheat bread at lunch and increase to 2 Tbsp. chopped walnuts at the yogurt snack.

Day 4

Daily Totals: 1,786 calories, 61g fat, 14g saturated fat, 146g protein, 186g carbohydrate, 33g fiber, 1,757mg sodium

Breakfast (401 calories, 36g carbs)

Lunch (427 calories, 39g carbs)

• 1 (1-oz.) slice whole-wheat bread

Dinner (460 calories, 45g carbs)

Snacks

• 1 cup nonfat plain kefir + ¾ cup blueberries (153 calories, 28g carbs)

Make it 1,500 calories: Omit both the cottage cheese snack and the kefir snack.

Make it 2,000 calories: Add half an avocado to the wheat bread at lunch and add 1 Tbsp. chopped walnuts at the yogurt snack.

Day 5

Daily Totals: 1,794 calories, 55g fat, 13g saturated fat, 134g protein, 207g carbohydrate, 44g fiber, 2,281mg sodium

Breakfast (330 calories, 45g carbs)

Lunch (427 calories, 39g carbs)

• 1 (1-oz.) slice whole-wheat bread

Dinner (385 calories, 59g carbs)

Snacks

• 1 cup nonfat plain strained (Greek-style) yogurt + 1 serving No-Added-Sugar Chia Seed Jam + 1 cup raspberries + 2 Tbsp. chopped walnuts (306 calories, 27g carbs)

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

Make it 2,000 calories: Add half an avocado to the wheat bread at lunch and substitute 1 medium orange for the clementine at the edamame snack.

Day 6

Daily Totals: 1,804 calories, 69g fat, 14g saturated fat, 111g protein, 206g carbohydrate, 46g fiber, 2,282mg sodium

Breakfast (367 calories, 58g carbs)

• ¾ cup nonfat plain kefir

Lunch (464 calories, 38g carbs)

Dinner (423 calories, 42g carbs)

Snacks

• 1 cup nonfat plain strained (Greek-style) yogurt + ½ cup blueberries (142 calories, 17g carbs)

• 1 medium apple + 1 Tbsp. natural peanut butter (190 calories, 29g carbs)

Make it 1,500 calories: Omit the kefir at breakfast and omit the cottage cheese snack.

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to the yogurt snack and increase to 2 Tbsp. natural peanut butter at the apple snack.

Day 7

Daily Totals: 1,786 calories, 63g fat, 14g saturated fat, 116g protein, 194g carbohydrate, 40g fiber, 2,193mg sodium

Breakfast (299 calories, 49g carbs)

Lunch (464 calories, 38g carbs)

Dinner (502 calories, 40g carbs)

Snacks

• 1 cup nonfat plain strained (Greek-style) yogurt + ½ cup blueberries (142 calories, 17g carbs)

• 1 medium apple + 1 cup nonfat plain kefir (185 calories, 37g carbs)

Make it 1,500 calories: Omit cottage cheese snack and omit the apple at the apple + kefir snack.

Make it 2,000 calories: Add 1 medium orange to lunch and 3 Tbsp. chopped walnuts to the yogurt snack.

Frequently asked Questions

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

If there’s a meal you don’t like, feel free to repeat a meal in this plan or browse some of our other diabetes-appropriate recipes for additional inspiration. Because we created this plan to be diabetes-friendly, we aimed for about 40 grams of fiber-rich carbs per meal and chose protein-rich recipes., If you’re making a swap, you may want to choose a meal with a similar nutritional profile, particularly as it pertains to those two nutrients.

Can I eat the same breakfast or lunch every day?

Yes, you can eat the same breakfast or lunch every day if it’s easier for your routine. Each breakfast and lunch option is high-protein and offers a fairly similar calorie and carb range so a simple swap should work well 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 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.

How many carbs should I eat per day?

There is no one-size-fits-all recommendation on how many carbs you should eat per day if you have type 2 diabetes. In general, focusing on a balanced plate with fiber-rich carbs and protein, like we did in this plan, can help support healthy blood sugar levels., If you have questions about your specific nutrient goals, consider reaching out to a registered dietitian or certified diabetes educator for personalized guidance.

Other Tips for Diabetes Management

• Keep an Eye on Heart Health: People with type 2 diabetes are twice as likely to be diagnosed with heart disease compared to people without. Because of this, we took steps to make this plan heart-healthy by limiting saturated fat to help reduce cholesterol. The high-fiber content of this plan can also support heart health, in addition to promoting better blood sugar.

• Walk After Meals: Even a short jaunt can have a massive effect on blood sugar. In fact, research shows that a brisk 10-minute walk after meals can significantly reduce blood sugar spikes. Further proof that small steps can have a big impact.

• Prioritize Sleep: It’s easier said than done, but prioritizing good sleep hygiene may be a key component in supporting healthy blood sugar. Research links regularly getting inadequate or poor sleep and sleeping less than 7 hours per night with an increased risk of high blood sugar and development of type 2 diabetes.

• Include Protein at Meals: Because protein is digested slowly, pairing it with carbohydrate-rich foods can help mitigate blood sugar spikes and promote more stable blood sugar levels. You’ll see that we aimed to include protein, like nuts or yogurt, with carbohydrates like fruit in this plan to help support healthy blood sugar levels. Additionally, a higher protein diet may increase insulin sensitivity, which can help lower blood sugar levels.

• Focus on Fiber: Fiber is a type of indigestible carbohydrate linked to more regular digestion, improved heart and gut health and better blood sugar. Depending on age and sex, most adults need at least 22 to 34 grams of fiber per day, though we opted to go for at least 33 grams of fiber a day in this plan due to its blood sugar-lowering benefits. Fiber-rich foods include most fruits and vegetables, nuts and seeds, whole grains and legumes.

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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