7-Day Weight Loss Meal Plan for Better Blood Sugar

Key Points

  • This 7-day plan is set at 1,500 calories, with modifications for 1,800 and 2,000 calories.
  • Each day provides at least 79 g of protein and 28 g of fiber to support healthy blood sugar.
  • This plan prioritizes fiber-rich whole grains, vegetables and legumes for healthy weight loss.

Nearly 10% of the world’s population has type 2 diabetes, making it the fastest growing public health concern. 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, and a moderate level of carbohydrates to help you reach your goals. Follow along! 

Meal Plan at a Glance
BREAKFAST/ A.M. SNACKLUNCH/ P.M. SNACKDINNER
Yogurt, blueberries & walnuts/ Pistachios & fruitTuna melt/ Hummus & carrotsSalmon, potatoes & green beans
Quiche/ Yogurt & fruitChicken soup/ Hummus & cucumbersStuffed pepper skillet
Yogurt, blueberries & walnuts/ Celery & nut butterChicken soup/ Hummus & cucumbersSquash & lentil salad
Quiche/ Yogurt & fruitChicken soup/ Hummus & carrotsChickpea & beet salad
Quiche/ Yogurt & fruit Chickpea & beet salad/ Celery & nut butterShrimp & broccoli/ Cauliflower rice
Quiche/ Yogurt & fruitChickpea & beet salad/ Apple & nut butterSalad with chicken
Yogurt, blueberries & walnuts/ AppleChickpea & beet salad/ Celery & nut butterSteak skewers & Brussels sprouts 

 

Breakfast (365 calories, 23g carbohydrate)

  • 1 cup low-fat plain strained Greek-style yogurt
  • 1 serving No-Added-Sugar Chia Seed Jam
  • 3 Tbsp. chopped walnuts
  • ½ cup blueberries
 

Morning Snack (208 calories, 16g carbohydrate)

  • ¼ cup unsalted dry-roasted shelled pistachios
  • ½ cup raspberries
 

Lunch (312 calories, 33g carbohydrate)

  • 1 serving Tomato Bun Tuna Melt
  • 1 medium apple
 

Afternoon Snack (209 calories, 22g carbohydrate)

  • 1 serving Double-Tahini Hummus 
  • 1 cup sliced carrots
 

Dinner (427 calories, 32g carbohydrate)

  • 1 serving Lemon-Garlic Sheet-Pan Salmon with Potatoes & Green Beans
 

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.

Breakfast (331 calories, 23g carbohydrate) 

  • 1 serving Mini Crustless Quiches with Kale, Mushrooms & Feta
  • 1 medium orange
 

Morning Snack (151 calories, 19g carbohydrate)

  • ½ cup low-fat plain strained Greek-style yogurt
  • 1 serving No-Added-Sugar Chia Seed Jam
  • 1 cup raspberries
 

Lunch (355 calories, 30g carbohydrate)

  • 1 serving Chicken Paprikash Soup
 

Afternoon Snack (175 calories, 14g carbohydrate)

  • 1 serving Double-Tahini Hummus 
  • 1 cup sliced cucumbers
 

Dinner (494 calories, 41g carbohydrate)

  • 1 serving Stuffed Pepper Skillet
 

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. 

Breakfast (365 calories, 23g carbohydrate)

  • 1 cup low-fat plain strained Greek-style yogurt
  • 1 serving No-Added-Sugar Chia Seed Jam
  • 3 Tbsp. chopped walnuts
  • ½ cup blueberries
 

Morning Snack (118 calories, 5g carbohydrate)

  • 2 medium stalks celery
  • 1 Tbsp. natural peanut butter
 

Lunch (355 calories, 30g carbohydrate)

  • 1 serving Chicken Paprikash Soup
 

Afternoon Snack (175 calories, 14g carbohydrate)

  • 1 serving Double-Tahini Hummus 
  • 1 cup sliced cucumbers
 

Dinner (466 calories, 46g carbohydrate)

  • 1 serving Roasted Squash & Lentil Kale Salad
 

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.

Breakfast (331 calories, 23g carbohydrate) 

  • 1 serving Mini Crustless Quiches with Kale, Mushrooms & Feta
  • 1 medium orange
 

Morning Snack (199 calories, 20g carbohydrate)

  • ½ cup low-fat plain strained Greek-style yogurt
  • 1 serving No-Added-Sugar Chia Seed Jam
  • 1 cup raspberries
  • 1 Tbsp. chopped walnuts
 

Lunch (355 calories, 30g carbohydrate)

  • 1 serving Chicken Paprikash Soup
 

Afternoon Snack (209 calories, 22g carbohydrate)

  • 1 serving Double-Tahini Hummus 
  • 1 cup sliced carrots
 

Dinner (389 calories, 24g carbohydrate)

  • 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
  • 3 oz. cooked chicken breast
 

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.

Breakfast (331 calories, 23g carbohydrate) 

  • 1 serving Mini Crustless Quiches with Kale, Mushrooms & Feta
  • 1 medium orange
 

Morning Snack (151 calories, 19g carbohydrate)

  • ½ cup low-fat plain strained Greek-style yogurt
  • 1 serving No-Added-Sugar Chia Seed Jam
  • 1 cup raspberries
 

Lunch (389 calories, 24g carbohydrate)

  • 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
  • 3 oz. cooked chicken breast
 

Afternoon Snack (118 calories, 5g carbohydrate)

  • 2 medium stalks celery
  • 1 Tbsp. natural peanut butter
 

Dinner (505 calories, 18g carbohydrate)

  • 1 serving One-Pot Garlicky Shrimp & Broccoli
  • 1 serving Easy Cauliflower Fried Rice
 

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.

Breakfast (331 calories, 23g carbohydrate) 

  • 1 serving Mini Crustless Quiches with Kale, Mushrooms & Feta
  • 1 medium orange
 

Morning Snack (137 calories, 19g carbohydrate)

  • ½ cup low-fat plain strained Greek-style yogurt
  • 1 cup raspberries
 

Lunch (389 calories, 24g carbohydrate)

  • 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
  • 3 oz. cooked chicken breast
 

Afternoon Snack (200 calories, 28g carbohydrate)

  • 1 medium apple
  • 1 Tbsp. natural peanut butter
 

Dinner (458 calories, 14g carbohydrate)

  • 1 serving Chopped Power Salad with Chicken
 

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.

Breakfast (365 calories, 23g carbohydrate)

  • 1 cup low-fat plain strained Greek-style yogurt
  • 1 serving No-Added-Sugar Chia Seed Jam
  • 3 Tbsp. chopped walnuts
  • ½ cup blueberries
 

Morning Snack (95 calories, 25g carbohydrate)

  • 1 medium apple
 

Lunch (389 calories, 24g carbohydrate)

  • 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
  • 3 oz. cooked chicken breast
 

Afternoon Snack (118 calories, 5g carbohydrate)

  • 2 medium stalks celery
  • 1 Tbsp. natural peanut butter
 

Dinner (531 calories, 29g carbohydrate)

  • 1 serving Balsamic Steak & Mushroom Skewers
  • 1 serving Roasted Brussels Sprouts with Kimchi Vinaigrette
 

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.