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7-Day Weight-Loss Meal Plan for Better Blood Sugar
| Meal Plan at a Glance | ||
|---|---|---|
| BREAKFAST/ A.M. SNACK | LUNCH/ P.M. SNACK | DINNER |
| Yogurt, blueberries & walnuts/ Pistachios & fruit | Tuna melt/ Hummus & carrots | Salmon, potatoes & green beans |
| Quiche/ Yogurt & fruit | Chicken soup/ Hummus & cucumbers | Stuffed pepper skillet |
| Yogurt, blueberries & walnuts/ Celery & nut butter | Chicken soup/ Hummus & cucumbers | Squash & lentil salad |
| Quiche/ Yogurt & fruit | Chicken soup/ Hummus & carrots | Chickpea & beet salad |
| Quiche/ Yogurt & fruit | Chickpea & beet salad/ Celery & nut butter | Shrimp & broccoli/ Cauliflower rice |
| Quiche/ Yogurt & fruit | Chickpea & beet salad/ Apple & nut butter | Salad with chicken |
| Yogurt, blueberries & walnuts/ Apple | Chickpea & beet salad/ Celery & nut butter | Steak skewers & Brussels sprouts |
Day 1
Photographer: Victor Protasio, Food Stylist: Sally McKay, Prop Stylist: Hannah Greenwood
Breakfast (365 calories, 23g carbohydrate)
Morning Snack (208 calories, 16g carbohydrate)
- ¼ cup unsalted dry-roasted shelled pistachios
- ½ cup raspberries
Lunch (312 calories, 33g carbohydrate)
Afternoon Snack (209 calories, 22g carbohydrate)
Dinner (427 calories, 32g carbohydrate)
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
Photographer Victor Protasio, Food Stylist Julian Hensarling, Prop Stylist Tucker Vines
Breakfast (331 calories, 23g carbohydrate)
Morning Snack (151 calories, 19g carbohydrate)
Lunch (355 calories, 30g carbohydrate)
Afternoon Snack (175 calories, 14g carbohydrate)
Dinner (494 calories, 41g carbohydrate)
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
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
Breakfast (365 calories, 23g carbohydrate)
Morning Snack (118 calories, 5g carbohydrate)
- 2 medium stalks celery
- 1 Tbsp. natural peanut butter
Lunch (355 calories, 30g carbohydrate)
Afternoon Snack (175 calories, 14g carbohydrate)
Dinner (466 calories, 46g carbohydrate)
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
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Addelyn Evans
Breakfast (331 calories, 23g carbohydrate)
Morning Snack (199 calories, 20g carbohydrate)
Lunch (355 calories, 30g carbohydrate)
Afternoon Snack (209 calories, 22g carbohydrate)
Dinner (389 calories, 24g carbohydrate)
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.
Day 5
Diana Chistruga
Breakfast (331 calories, 23g carbohydrate)
Morning Snack (151 calories, 19g carbohydrate)
Lunch (389 calories, 24g carbohydrate)
Afternoon Snack (118 calories, 5g carbohydrate)
- 2 medium stalks celery
- 1 Tbsp. natural peanut butter
Dinner (505 calories, 18g carbohydrate)
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
Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Joseph Wanek
Breakfast (331 calories, 23g carbohydrate)
Morning Snack (137 calories, 19g carbohydrate)
- ½ cup low-fat plain strained Greek-style yogurt
- 1 cup raspberries
Lunch (389 calories, 24g carbohydrate)
Afternoon Snack (200 calories, 28g carbohydrate)
- 1 medium apple
- 1 Tbsp. natural peanut butter
Dinner (458 calories, 14g carbohydrate)
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)
Morning Snack (95 calories, 25g carbohydrate)
Lunch (389 calories, 24g carbohydrate)
Afternoon Snack (118 calories, 5g carbohydrate)
- 2 medium stalks celery
- 1 Tbsp. natural peanut butter
Dinner (531 calories, 29g carbohydrate)
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.
Frequently Asked Questions
Is it OK to mix and match meals if there is one I do not like?If there is a meal you don’t like, feel free to repeat a different meal on this list or check out some of our other blood sugar-friendly weight-loss recipes. If you’re following this plan for weight loss, you may want to choose a meal with a similar calorie, protein and fiber level or adjust a snack or two to meet your needs.
Can I eat the same breakfast or lunch every day?Yes, each breakfast and lunch recipe offers a very similar calorie range, so you can eat the same breakfast or lunch every day if that’s easier.
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.
What are the symptoms of high blood sugar?Symptoms of elevated blood sugar can include severe thirst, unintended weight loss, frequent urination, unusual hunger, blurry vision and fatigue. If you have any of these symptoms, reach out to your health care provider with your concerns.
How This Meal Plan Can Support Healthy Blood Sugar
To promote healthy blood sugar levels, we aimed for a moderately low level of carbohydrates consistently spread throughout the day. Each day in this plan provides an average of 113 grams of carbohydrate, which amounts to about 30% of your total daily calories, well below the typical recommendation to have about 50% of calories come from carbohydrates. 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. 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. 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.
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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