As spring approaches, many of us are eager to stow away our slow-cookers and embrace the fresh, vibrant flavors of the season. Spring is not only a visually stunning time (hello, blooming flowers!), but it can also be quite hectic. In this straightforward 7-day meal plan tailored for better blood sugar management during spring, we incorporate seasonal tastes while keeping a focus on maintaining healthy blood sugar levels. Our selection of meals features simple ingredients and requires approximately 30 minutes or less of active cooking time. Additionally, we provide meal-prep tips throughout to help seamlessly integrate this plan into busy lifestyles. Whether you are managing diabetes, prediabetes, or seeking to lower your risk, this meal plan is suitable for a wide range of individuals.
Why This Meal Plan Is Beneficial for You
Research indicates that reducing carbohydrate intake can have a positive impact on blood sugar levels. Therefore, we have designed this plan with a moderately low carbohydrate level, with 40% of calories sourced from carbohydrates. If you have been diagnosed with diabetes or high blood sugar, you might feel inclined to drastically cut back on carbohydrates. However, this approach is often unnecessary and unsustainable. Many carbohydrate-rich foods, such as whole grains, legumes, and most fruits and vegetables, are also rich in fiber. Fiber is a vital nutrient with numerous health benefits, including improved gut and heart health, as well as enhanced blood sugar control. Studies have shown that a high fiber intake is associated with better blood sugar levels and weight management in individuals with type 2 diabetes. Drastically limiting carbohydrates could lead to insufficient fiber consumption. Our blood-sugar friendly plan provides an average of 33 grams of fiber per day, slightly surpassing the recommended Daily Value of 28 grams.
Protein intake is another key focus of this meal plan. We have included protein in each meal and snack to support healthy blood sugar levels. Protein is digested more slowly than carbohydrates, especially those with lower fiber content, and pairing protein with carbohydrates can help mitigate blood sugar spikes. Each day in this plan supplies an average of 116 grams of protein. The meal plan is structured around 1,800 calories per day, with adjustments offered for 1,500 and 2,000 calories to accommodate varying calorie requirements. While previous meal plans included options for 1,200 calories, we have discontinued this practice. The 2020-2025 Dietary Guidelines for Americans advise against restricting calorie intake to 1,200 per day, as it is generally insufficient for meeting nutritional needs and is not sustainable for long-term health and well-being.
Day 1
Breakfast (390 calories, 41g carbs)
– 1 serving of “Egg in a Hole” Peppers with Avocado Salsa
– 1 medium banana
A.M. Snack (170 calories, 14g carbs)
– 1 serving of Cottage Cheese-Berry Bowl
Lunch (
Credits: Photograph by Stacy K. Allen, Props by Christina Brockman, Food Styling by Lauren Odum.
Day 3 – Kelsey Hansen
Breakfast (401 calories, 47g carbs)
– 1 cup of nonfat plain strained Greek-style yogurt
– 1 serving of Lemon-Blueberry Granola
– ½ cup of blueberries
A.M. Snack (210 calories, 21g carbs)
– 1 cup of edamame, in pods
– ½ cup of blackberries
Lunch (475 calories, 46g carbs)
– 1 serving of Chopped Salad with Chickpeas, Olives & Feta
– 3-oz. cooked chicken breast
– 1 small pear
P.M. Snack (107 calories, 21g carbs)
– ½ cup of nonfat plain kefir
– 1 medium orange
Dinner (597 calories, 41g carbs)
– 1 serving of Baked Flounder with Fresh Lemon Pepper
– 1 serving of White Bean & Veggie Salad
– 1 thin (½-oz.) slice of whole-wheat baguette
Daily Totals: 1,790 calories, 67g fat, 14g saturated fat, 133g protein, 176g carbohydrate, 36g fiber, 1,641mg sodium.
To make it 1,500 calories: Omit edamame at A.M. snack and pear at lunch.
To make it 2,000 calories: Add ¼ cup of dry-roasted unsalted almonds as an evening snack.
Day 4 –
Photographer: Stacy K. Allen, Props: Christina Brockman, Food Stylist: Lauren Odum
Breakfast (401 calories, 47g carbs)
– 1 cup of nonfat plain strained Greek-style yogurt
– 1 serving of Lemon-Blueberry Granola
– ½ cup of blueberries
A.M. Snack (160 calories, 27g carbs)
– 1 medium apple
– 2 tsp. of almond butter
Lunch (475 calories, 46g carbs)
– 1 serving of Chopped Salad with Chickpeas, Olives & Feta
– 3-oz. cooked chicken breast
– 1 small pear
P.M. Snack (216 calories, 21g carbs)
– 1 cup of edamame, in pods
– 1 medium bell pepper, sliced
Dinner (438 calories, 38g carbs)
– 1 serving of Honey-Garlic Chicken Casserole
Evening Snack (90 calories, 12g carbs)
– 1 cup of nonfat plain kefir
Daily Totals: 1,781 calories, 63g fat, 14g saturated fat, 125g protein, 191g carbohydrate, 28g fiber, 1
Day 6:
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
Start your day with a wheat baguette toast topped with avocado and a medium orange for your evening snack.
Breakfast (401 calories, 47g carbs):
– 1 cup nonfat plain strained Greek-style yogurt
– 1 serving Lemon-Blueberry Granola
– ½ cup blueberries
A.M. Snack (291 calories, 31g carbs):
– 1 medium apple
– 2 Tbsp. almond butter
Lunch (363 calories, 37g carbs):
– 1 serving Arugula & Cucumber Salad with Tuna
– 1 large pear
P.M. Snack (241 calories, 16g carbs):
– ¼ cup dry-roasted unsalted almonds
– 1 clementine
Dinner (512 calories, 41g carbs):
– 1 serving Za’atar-Roasted Chicken with Lemon, Garlic, and Chickpeas
– 1 serving Garlicky Green Beans
Daily Totals: 1,809 calories, 86g fat, 16g saturated fat, 101g protein, 172g carbohydrates, 36g fiber, 1,487mg sodium.
To adjust for different calorie needs:
– For 1,500 calories: Remove almond butter from the A.M. snack and the pear from lunch.
– For 2,000 calories: Include a serving of Cottage Cheese-Berry Bowl as an evening snack.
Day 7:
Photographer: Grant Webster, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco
Enjoy a delicious meal plan with various options for your breakfast, snacks, lunch, and dinner.
Breakfast (390 calories, 41g carbs):
– 1 serving “Egg in a Hole” Peppers with Avocado Salsa
– 1 medium banana
A.M. Snack (291 calories, 31g carbs):
– 1 medium apple
– 2 Tbsp. almond butter
Lunch (363 calories, 37g carbs):
– 1 serving Arugula & Cucumber Salad with Tuna
– 1 large pear
P.M. Snack (170 calories, 14g carbs):
– 1 serving Cottage Cheese-Berry Bowl
Dinner (398 calories, 41g carbs):
– 1 serving Creamy Pesto Shrimp with Gnocchi & Peas
Evening Snack (206 calories, 7g carbs):
– ¼ cup dry-roasted unsalted almonds
Daily Totals: 1,820 calories, 92g fat, 15g saturated fat, 93g protein, 172g carbs, 33g fiber, 1,777mg sodium.
To adjust for different calorie needs:
– For 1,500 calories: Omit the
Healthy Blood Sugar-Friendly Foods to Focus On:
– Incorporate a variety of nutrient-dense foods to support your blood sugar levels. Consider including fish and seafood, poultry, eggs, tofu, edamame, meat, unsweetened dairy like yogurt and kefir, nuts, seeds, fiber-rich fruits such as berries, apples, and pears, an assortment of vegetables, healthy fats from sources like olive oil and avocado, and whole grains like quinoa, brown rice, bran, bulgur, and whole-wheat. Don’t forget to season your meals with herbs and spices for added flavor and health benefits.
Strategies to Help Improve Blood Sugar:
– Cutting back on carbohydrates, especially refined ones, can positively impact blood sugar management. Focus on consuming high-fiber carbohydrates found in whole grains, legumes, and most fruits and vegetables. Distributing carbohydrate intake evenly throughout the day, rather than in one large meal, can prevent blood sugar spikes.
– Regular physical activity is key in managing and preventing type 2 diabetes. Aim for at least 150 minutes per week of moderate-intensity exercise, such as brisk walking. Even shorter bouts of activity, like a brief walk after eating, can contribute to lowering blood sugar levels. For a structured approach, consider following a 30-Day Walking Plan to help regulate blood sugar.
– Including a protein source in each meal and snack can promote stable blood sugar levels. While meat and poultry are traditional protein options, don’t overlook alternatives like eggs, beans, lentils, Greek yogurt, tofu, kefir, nuts, and seeds. Pairing a protein source with non-starchy vegetables and fiber-rich carbohydrates supports overall blood sugar balance and satiety.
