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7-Day High-Protein, High-Fiber Meal Plan for Better Blood Sugar
| Meal Plan at a Glance | ||
|---|---|---|
| BREAKFAST/ A.M. SNACK | LUNCH/ P.M. SNACK | DINNER/ LATE-NIGHT SNACK |
| Egg bites, kefir & apple/ Yogurt & fruit | Tuna salad/ Cottage cheese & veggies | Roasted chicken & vegetables/ Almonds & blackberries |
| Overnight oats & yogurt/ Edamame | White bean Caprese salad/ Cottage cheese & veggies | Shrimp lettuce wraps/ Almonds & blackberries |
| Overnight oats & yogurt/ Edamame | White bean Caprese salad/ Cottage cheese & veggies | Chicken cutlets & salad/ Pistachios & plum |
| Overnight oats & yogurt/ Edamame | White bean Caprese salad/ Cottage cheese & veggies | Stuffed pepper skillet/ Pistachios & peach |
| Egg bites, kefir & apple/ Yogurt & fruit | White bean Caprese salad/ Cottage cheese & veggies | Salmon & orzo/ Celery & peanut butter |
| Egg bites, kefir & apple/ Yogurt & fruit | Salmon & orzo casserole/ Edamame | Tofu curry/ Celery & nut butter |
| Egg bites, kefir & apple/ Pistachios & fruit | Salmon & orzo casserole/ Edamame | Chicken fajita salad/ Celery & nut butter |
Day 1
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Lindsey Lower
Breakfast (437 calories, 41g carbohydrate)
Morning Snack (242 calories, 17g carbohydrate)
- 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
- ½ cup raspberries
- 3 Tbsp. sliced almonds
Lunch (357 calories, 23g carbohydrate)
Afternoon Snack (82 calories, 13g carbohydrate)
Dinner (439 calories, 43g carbohydrate)
Evening Snack (237 calories, 15g carbohydrate)
- ¼ cup unsalted dry-roasted almonds
- ½ cup blackberries
Daily Totals: 1,793 calories, 90g fat, 103g protein, 151g carbohydrate, 33g fiber, 2,067mg sodium
Make it 1,500 calories: Reduce to 1 Tbsp. sliced almonds at A.M. snack and omit evening snack.
Make it 2,000 calories: Add 2 servings Edamame with Aleppo Pepper to P.M. snack.
Day 2
Photographer Victor Protasio, Food Stylist Julian Hensarling, Prop Stylist Tucker Vines
Breakfast (442 calories, 40g carbohydrate)
Morning Snack (201 calories, 16g carbohydrate)
Lunch (340 calories, 36g carbohydrate)
Afternoon Snack (82 calories, 13g carbohydrate)
Dinner (523 calories, 33g carbohydrate)
Evening Snack (237 calories, 15g carbohydrate)
- ¼ cup unsalted dry-roasted almonds
- ½ cup blackberries
Daily Totals: 1,825 calories, 97g fat, 97g protein, 152g carbohydrate, 43g fiber, 1,839mg sodium
Make it 1,500 calories: Reduce to 1 serving Edamame with Aleppo Pepper at A.M. snack and omit almonds at evening snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios to lunch.
Day 3
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Addelyn Evans
Breakfast (442 calories, 40g carbohydrate)
Morning Snack (201 calories, 16g carbohydrate)
Lunch (340 calories, 36g carbohydrate)
Afternoon Snack (82 calories, 13g carbohydrate)
Dinner (529 calories, 49g carbohydrate)
Evening Snack (206 calories, 16g carbohydrate)
- ¼ cup unsalted dry-roasted shelled pistachios
- 1 plum
Daily Totals: 1,800 calories, 76g fat, 116g protein, 171g carbohydrate, 38g fiber, 1,596mg sodium
Make it 1,500 calories: Reduce to 1 serving Edamame with Aleppo Pepper at A.M. snack and omit pistachios at evening snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 4
Photographer Victor Protasio, Food Stylist Julian Hensarling, Prop Stylist Tucker Vines
Breakfast (442 calories, 40g carbohydrate)
Morning Snack (201 calories, 16g carbohydrate)
Lunch (340 calories, 36g carbohydrate)
Afternoon Snack (82 calories, 13g carbohydrate)
Dinner (494 calories, 41g carbohydrate)
Evening Snack (234 calories, 23g carbohydrate)
- ¼ cup unsalted dry-roasted shelled pistachios
- 1 medium peach
Daily Totals: 1,794 calories, 77g fat, 114g protein, 170g carbohydrate, 39g fiber, 1,575mg sodium
Make it 1,500 calories: Reduce to 1 serving Edamame with Aleppo Pepper at A.M. snack and omit pistachios at evening snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 5
Stacy Allen
Breakfast (437 calories, 41g carbohydrate)
Morning Snack (242 calories, 17g carbohydrate)
- 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
- ½ cup raspberries
- 3 Tbsp. sliced almonds
Lunch (340 calories, 36g carbohydrate)
Afternoon Snack (82 calories, 13g carbohydrate)
Dinner (563 calories, 48g carbohydrate)
Evening Snack (118 calories, 5g carbohydrate)
- 2 stalks celery
- 1 Tbsp. natural peanut butter
Meal-Prep Tip: Reserve 2 servings Anti-Inflammatory Lemony Salmon & Orzo Casserole to have for lunch on Days 6 and 7.
Daily Totals: 1,780 calories, 86g fat, 98g protein, 160g carbohydrate, 35g fiber, 2,289mg sodium
Make it 1,500 calories: Omit kefir at breakfast, almonds at A.M. snack and orange at lunch.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 6
Photographer: Jen Causey, Food Stylist: Rishon Hanners, Prop Stylist: Julia Bayless
Breakfast (437 calories, 41g carbohydrate)
Morning Snack (175 calories, 15g carbohydrate)
- 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
- ½ cup raspberries
- 1 Tbsp. sliced almonds
Lunch (391 calories, 37g carbohydrate)
Afternoon Snack (101 calories, 8g carbohydrate)
Dinner (555 calories, 59g carbohydrate)
Evening Snack (118 calories, 5g carbohydrate)
- 2 stalks celery
- 1 Tbsp. natural peanut butter
Daily Totals: 1,776 calories, 83g fat, 103g protein, 165g carbohydrate, 39g fiber, 2,098mg sodium
Make it 1,500 calories: Omit kefir at breakfast and almonds at A.M. snack and omit evening snack.
Make it 2,000 calories: Increase to 2 servings Edamame with Aleppo Pepper at P.M. snack and increase to 2 Tbsp. natural peanut butter at evening snack.
Day 7
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Julia Bayless
Breakfast (437 calories, 41g carbohydrate)
Morning Snack (211 calories, 18g carbohydrate)
- ¼ cup unsalted dry-roasted shelled pistachios
- 1 clementine
Lunch (391 calories, 37g carbohydrate)
Afternoon Snack (101 calories, 8g carbohydrate)
Dinner (535 calories, 25g carbohydrate)
Evening Snack (118 calories, 5g carbohydrate)
- 2 stalks celery
- 1 Tbsp. natural peanut butter
Daily Totals: 1,791 calories, 95g fat, 108g protein, 134g carbohydrate, 36g fiber, 1,932mg sodium
Make it 1,500 calories: Omit kefir at breakfast and pistachios at A.M. snack.
Make it 2,000 calories: Increase to 2 servings Edamame with Aleppo Pepper at P.M. snack and increase to 2 Tbsp. natural peanut butter at evening snack.
Frequently Asked Questions
Is it OK to mix and match meals if there is one I do not like?Yes, meal plans are meant to be enjoyed. If there’s a recipe you don’t like, feel free to repeat a different recipe listed in this meal plan or check out more of our high-fiber and high-protein recipes. For reference, we aimed for 1,800 calories, a minimum of 95 grams of protein and 33 grams of fiber per day and a maximum of 2,300 milligrams of sodium.
Can I eat the same breakfast or lunch every day?Definitely. Each breakfast and lunch option is fairly similar in calories and carbohydrates, so a simple swap would work well.
Why is there not a modification for 1,200 calories?We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting 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.
How many carbohydrates should I eat per day?There is no one-size-fits-all recommendation for the number of carbohydrates to eat per day, as factors such as activity level and body size can play a role. For many people with elevated blood sugar, reducing total carbohydrate intake, prioritizing high-fiber carbs and increasing protein can help improve blood sugar levels. For individual recommendations, reach out to a healthcare provider like a registered dietitian or certified diabetes educator.
How This Meal Plan Can Support Healthy Blood Sugar
To support healthy blood sugar levels, we aimed for a moderate level of carbohydrates, with about 35% of total calories coming from carbs. Though the average carbohydrate level comes in at 158 grams per day, 37 grams of that is fiber, which does not raise blood sugar levels in the same way as other types of carbs. Because it’s not broken down, fiber slows down digestion and, like protein, helps reduce blood sugar spikes. Whether you have type 2 diabetes or not, prioritizing high-fiber carbohydrates is helpful for overall health. Each day provides an average of 106 grams of protein, spread throughout the day, to promote stable blood sugar levels and energy. Because protein is broken down more slowly than carbohydrate foods, pairing protein with carbohydrates can help reduce blood sugar spikes compared to a carbohydrate food eaten alone.
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.
Dig Deeper
What Happens to Your Body When You Eat Too Much Fiber
How Much Protein Do You Need to Eat Every Day?
