7-Day Easy Blood Sugar-Friendly Meal Plan for Busy Schedules, Created by a Dietitian

Trying to manage your blood sugar with a jam-packed schedule? This meal plan can help.

In This Article

• Day 1
• Day 2
• Day 3
• Day 4
• Day 5
• Day 6
• Day 7
• FAQs
• Other Tips

Miso–Garlic Butter Roasted Delicata SquashClose

• This 7-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories.
• Each day provides at least 99 grams of protein and 31 grams of fiber to support healthy blood sugar.
• This plan includes meal-prep tips and easy, simple recipes to help simplify your routine.

If your schedule feels jam-packed these days and you’re struggling to find time to plan and prepare healthy meals for better blood sugar, we’ve got you covered. This 7-day, blood-sugar-friendly plan features easy-to-follow recipes with simple ingredient lists that require no more than 30-minutes of active cooking time. We also include meal-prep breakfast and lunch options to help you get out the door in a flash. To make this plan blood-sugar-friendly, we mapped out a high-fiber, high-protein routine and spread out the days carbohydrates fairly evenly between meals, all of which are strategies that help promote more stable blood sugar.^1 2 Because people with type 2 diabetes are twice as likely to be diagnosed with heart disease, we capped saturated fat at 14 grams per day to help promote heart health.^3 4 This easy blood sugar-friendly meal plan includes three different calorie levels to choose from and can work for most people, whether they currently have type 2 diabetes or are looking to reduce their risk.

Meal Plan At-a-Glance
DAYS	​1	​2	​3	​4	​5	​6	​7
​MEALS	Breakfast: Avocado-Egg Toast & Cherrie Lunch: Tomato, Cucumber & White Bean Salad; Cottage Cheese Veggie Snack Jar Dinner: Lemon-Garlic Salmon, Potatoes & Beans	Breakfast: Raspberry–Peanut Butter Chia Puddin Lunch: Chickpea & Chicken Salad Dinner: Chicken-Stuffed Potato	Breakfast: Raspberry–Peanut Butter Chia Puddin Lunch: Chickpea & Chicken Salad Dinner: Avocado & Black Bean Salad	Breakfast: Raspberry–Peanut Butter Chia Pudding Lunch: Chickpea & Chicken Salad Dinner: Tajín Shrimp Tacos with Cabbage Slaw	Breakfast: Raspberry–Peanut Butter Chia Pudding Lunch: Tomato, Cucumber & White Bean Salad; Cottage Cheese Veggie Snack Jar Dinner: Chicken Pasta Salad with Mixed Greens	Breakfast: Chia Overnight Oats with Kefir Lunch: Chicken Pasta Salad & Blueberries Dinner: Greek Edamame Salad with Baguette	Breakfast: Chia Overnight Oats with Kefir Lunch: Chicken Pasta Salad & Blueberries Dinner: Creamy Garlic Chicken & Zucchini Rice
​DAILY TOTALS	Calories: 1,823, Fat: 94g, Protein: 99g, Carbs: 162g, Fiber: 35g, Sodium: 1,502mg	Calories: 1,792, Fat: 74g, Protein: 101g, Carbs: 199g, Fiber: 43g, Sodium: 1,139mg	Calories: 1,795, Fat: 75g, Protein: 103g, Carbs: 185g, Fiber: 52g, Sodium: 1,392mg	Calories: 1,805, Fat: 70g, Protein: 109g, Carbs: 189g, Fiber: 38g, Sodium: 1,804mg	Calories: 1,785, Fat: 86g, Protein: 104g, Carbs: 167g, Fiber: 40g, Sodium: 1,530mg	Calories: 1,787, Fat: 82g, Protein: 113g, Carbs: 154g, Fiber: 33g, Sodium: 1,821mg	Calories: 1,779, Fat: 77g, Protein: 125g, Carbs: 150g, Fiber: 31g, Sodium: 1,532mg

Day 1

Daily Totals: 1,823 calories, 94g fat, 14g saturated fat, 99g protein, 162g carbohydrate, 35g fiber, 1,502mg sodium

Breakfast (368 calories, 43g carbs)

Avocado-Egg Toast

4.7

• 1 cup cherries

Lunch (492 calories, 35g carbs)

Tomato, Cucumber & White Bean Salad

4.7Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers4.0

Dinner (427 calories, 33g carbs)

Lemon-Garlic Sheet-Pan Salmon with Potatoes & Green Beans

4.8

Snacks

• ¾ cup nonfat plain strained (Greek-style) yogurt + 1 medium peach (158 calories, 20g carbs)
• ¼ cup dry-roasted unsalted almonds (206 calories, 7g carbs)
• 1 small apple + 1 Tbsp. natural peanut butter (172 calories, 24g carbs)

Make it 1,500 calories: Omit the Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers at lunch and omit the almonds as a snack.

Make it 2,000 calories: Add 1 serving  Cucumber, Tomato & Avocado Salad with Lemon-Shallot Vinaigrette to dinner and add 1 Tbsp. sliced almonds to the yogurt snack.

Cucumber, Tomato & Avocado Salad with Lemon-Shallot Vinaigrette

5.0

Day 2

Daily Totals: 1,792 calories, 74g fat, 11g saturated fat, 101g protein, 199g carbohydrate, 43g fiber, 1,139mg sodium

Breakfast (443 calories, 41g carbs)

High-Protein Raspberry & Peanut Butter Chia Pudding

4.8

Lunch (366 calories, 35g carbs)

Chickpea & Chicken Salad

4.6

Dinner (441 calories, 57g carbs)

Stuffed Potato with Chicken

5.0

Snacks

• ¾ cup nonfat plain strained (Greek-style) yogurt + 1 medium peach (158 calories, 20g carbs)
• ¼ cup dry-roasted unsalted almonds (206 calories, 7g carbs)
• 1 small apple + 1 Tbsp. natural peanut butter (172 calories, 24g carbs)

Make it 1,500 calories: Omit the almonds as a snack and substitute 1 cup nonfat plain kefir for the apple + peanut butter snack.

Make it 2,000 calories: Add 2 Tbsp. sliced almonds to the yogurt snack, 1 clementine to the almond snack and increase to 2 Tbsp. peanut butter at the apple snack.

Meal-Prep Tips

1. Prepare High-Protein Raspberry & Peanut Butter Chia Pudding to have for breakfast on days 2 through 5.
2. Make Chickpea & Chicken Salad to have for lunch on days 2 through 4. 
3. On Day 5, prepare Overnight Oats with Chia Seeds to have for breakfast on days 6 & 7.
4. On Day 5, reserve two servings of High-Protein Chicken Pasta Salad from dinner to have for lunch on days 6 & 7. 

Day 3

Daily Totals: 1,795 calories, 75g fat, 11g saturated fat, 103g protein, 185g carbohydrate, 52g fiber, 1,392mg sodium

Breakfast (443 calories, 41g carbs)

• 1 serving High-Protein Raspberry & Peanut Butter Chia Pudding

Lunch (366 calories, 35g carbs)

• 1 serving Chickpea & Chicken Salad

Dinner (405 calories, 55g carbs)

5-Ingredient Avocado & Black Bean Salad

5.0

Snacks

Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas

4.8

• 1 cup nonfat plain strained (Greek-style) yogurt + ½ cup blueberries (175 calories, 19g carbs)
• ¼ cup dry-roasted unsalted almonds (206 calories, 7g carbs)

Make it 1,500 calories: Omit Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas as a snack and substitute 1 cup nonfat plain kefir for the almond snack.

Make it 2,000 calories: Add 3 Tbsp. sliced almonds to the yogurt snack and add 1 small apple to the almond snack.

Day 4

Daily Totals: 1,805 calories, 70g fat, 12g saturated fat, 109g protein, 189g carbohydrate, 38g fiber, 1,804mg sodium

Breakfast (443 calories, 41g carbs)

• 1 serving High-Protein Raspberry & Peanut Butter Chia Pudding

Lunch (366 calories, 35g carbs)

• 1 serving Chickpea & Chicken Salad

Dinner (449 calories, 42g carbs)

Tajín Shrimp Tacos with Cabbage Slaw

4.6

Snacks

• 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas (195 calories, 14g carbs)
• 1 cup nonfat plain strained (Greek-style) yogurt + ½ cup blueberries (175 calories, 19g carbs)
• 1 small apple + 1 Tbsp. natural peanut butter (172 calories, 24g carbs)

Make it 1,500 calories: Omit Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas as a snack and substitute ¾ cup nonfat plain kefir for the apple + peanut butter snack.

Make it 2,000 calories: Add 3 Tbsp. sliced almonds to the yogurt snack and increase to 2 Tbsp. peanut butter at the apple snack.

Day 5

Daily Totals: 1,785 calories, 86g fat, 14g saturated fat, 104g protein, 167g carbohydrate, 40g fiber, 1,530mg sodium

Breakfast (443 calories, 41g carbs)

• 1 serving High-Protein Raspberry & Peanut Butter Chia Pudding

Lunch (492 calories, 35g carbs)

• 1 serving Tomato, Cucumber & White Bean Salad
• 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers

Dinner (550 calories, 26g carbs)

High-Protein Chicken Pasta Salad

5.0The Only Italian Dressing Recipe You’ll Ever Need4.4

Snacks

• ½ cup nonfat plain strained (Greek-style) yogurt + 1 cup blackberries (128 calories, 18g carbs)
• 1 cup nonfat plain kefir + 1 small apple (167 calories, 33g carbs)

Make it 1,500 calories: Omit Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers at lunch and omit the kefir + apple snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.

Day 6

Daily Totals: 1,787 calories, 82g fat, 14g saturated fat, 113g protein, 154g carbohydrate, 33g fiber, 1,821mg sodium

Breakfast (435 calories, 46g carbs)

Overnight Oats with Chia Seeds (Meal-Prep Friendly)

4.8

• ½ cup nonfat plain kefir

Lunch (475 calories, 33g carbs)

• 1 serving High-Protein Chicken Pasta Salad
• ½ cup blueberries 

Dinner (440 calories, 41g carbs)

Greek Salad with Edamame

4.9

• 1-oz. slice whole-wheat baguette

Snacks

• 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas (195 calories, 14g carbs)
• 1 cup nonfat plain strained (Greek-style) yogurt + ½ cup blueberries + 2 Tbsp. sliced almonds (242 calories, 21g carbs)

Make it 1,500 calories: Omit kefir at breakfast and omit the yogurt snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.

Day 7

Daily Totals: 1,779 calories, 77g fat, 13g saturated fat, 125g protein, 150g carbohydrate, 31g fiber, 1,532mg sodium

Breakfast (435 calories, 46g carbs)

• 1 serving Overnight Oats with Chia Seeds 
• ½ cup nonfat plain kefir

Lunch (475 calories, 33g carbs)

• 1 serving High-Protein Chicken Pasta Salad
• ½ cup blueberries 

Dinner (426 calories, 36g carbs)

Creamy Garlic Chicken & Zucchini Skillet

5.0

• ½ cup cooked brown rice

Snacks

• 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas (195 calories, 14g carbs)
• 1 cup nonfat plain strained (Greek-style) yogurt + ¾ cup raspberries + 2 Tbsp. sliced almonds (247 calories, 22g carbs)

Make it 1,500 calories: Omit kefir at breakfast and omit the yogurt snack.

Make it 2,000 calories: Add 1 serving Chopped Salad with Italian Vinaigrette

Chopped Salad with Italian Vinaigrette

5.0

Frequently Asked Questions

• ​​Is it OK to mix and match meals if there is one I do not like?
• Can I eat the same breakfast or lunch every day?
• Why is there not a modification for 1,200 calories?
• How many carbs should you eat per day?

Other Tips for Healthy Blood Sugar Levels

• Eat Plenty of Fiber: Fiber is a type of indigestible carbohydrate with ample benefits, including better heart and gut health, more regular digestion, weight loss, improved satiety and lower blood sugar.¹ Research shows that a high-fiber diet is linked to improved blood sugar management and weight loss as well as a decrease in mortality and health complications caused by type 2 diabetes.⁸
• Include Protein at Meals: Aiming to pair protein with carbs can help reduce the blood sugar rise after a meal or snack.² In this plan, you’ll see we avoid eating foods rich in carbs, like fruit, by themselves and instead ensure they are paired with a protein source, like nuts, nut butters, yogurt or kefir. 
• Be Physically Active: The American Diabetes Association recommends a weekly goal of 150 minutes a week of moderate-intensity exercise, such as a brisk walk, to help manage diabetes.⁹ While this is a great goal to aim for, don’t discount the impact of small bursts of movement too. Research shows that a quick 10-minute walk immediately after eating a meal can significantly improve blood sugar levels and lessen the post-meal blood sugar rise.¹⁰
• Limit Sugary Beverages: Research continuously shows a strong link between high consumption of sugar-sweetened beverages and an increased risk of developing type 2 diabetes.¹¹ When trying to improve blood sugar levels, prioritizing sugar-free drinks, such as water, unsweetened tea and sparkling water can be an effective strategy. 
• Get Adequate Sleep: Regularly getting inadequate sleep is associated with an increased risk of developing type 2 diabetes and obesity.¹² In fact, research links a one hour decrease in sleep duration with a 3% increased prevalence of type 2 diabetes and an 8% increased prevalence in obesity.¹² Researchers recommend aiming for at least 7 to 8 hours of quality sleep per night to help reduce risk.¹²

Date . 3 / Aug/2026