7-Day Weight Loss Meal Plan for Better Blood Sugar, Created by a Dietitian

Follow along for a week of meals and snacks tailored to help promote weight loss and improve blood sugar levels.

Nearly 10% of the world's population has type 2 diabetes, making it the fastest growing public health concern.1 Fortunately, there are some nutrition and lifestyle strategies that can help improve blood sugar levels and potentially help prevent a type 2 diabetes diagnosis. In this seven-day weight-loss meal plan, we map out a week of blood-sugar-friendly meals and snacks tailored for those with prediabetes, type 2 diabetes and even PCOS. This plan also works for those without a diagnosis who are looking to reduce their risk of developing elevated blood sugar levels. You’ll find high-fiber and high-protein meals and snacks, a reduced calorie level and a moderate level of carbohydrates to help you reach your goals. Follow along! 

Why This Meal Plan Is Great for You

To promote healthy blood sugar levels, we aimed for a moderately low level of carbohydrates that are spread consistently throughout the day. Each day in this plan provides an average of 113 grams of carbohydrate, which amounts to about 30% of the total daily calories, well below the Calorie needs typical recommendation to have about 50% of calories come from carbohydrates.2 We limit refined grains and added sugars and instead prioritize fiber-rich whole grains, vegetables and legumes, which can help promote stable blood sugar levels. Fiber is a type of carbohydrate that’s not digested. It has been linked to many health benefits, from improved weight loss outcomes to better blood sugar levels. Each day provides an average of 29 grams of fiber. To help improve blood sugar levels, we pump up the protein. Protein is digested more slowly than refined grains, which helps give it staying power to keep you fuller for longer. Because it’s digested slowly, it also mitigates blood sugar spikes and promotes more stable energy.

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. 

Because this meal plan is for weight loss, we set the base calories at 1,500 calories per day. For those with other calorie needs or those not looking to lower body weight, we also include modifications for 1,800 and 2,000 calories per day. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your 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