Managing your blood sugar doesn’t need to feel overwhelming. I’ve put together this straightforward meal plan to help you keep your glucose levels steady while enjoying delicious, satisfying food.
Quick Navigation
- Why This Matters
- Monday’s Meals
- Tuesday’s Meals
- Wednesday’s Meals
- Thursday’s Meals
- Friday’s Meals
- Saturday’s Meals
- Sunday’s Meals
- Weekly Summary
- Tips for Success
- Best Foods to Eat
- Making It Your Own
Why This Matters
When you eat the right combinations of food at regular intervals, you’re giving your body what it needs to maintain stable blood sugar. No dramatic spikes, no energy crashes—just steady, sustained energy throughout your day. According to the American Diabetes Association, consistent meal timing and balanced nutrition are key factors in blood glucose management.
Your Week at a Glance
Monday – Starting Strong
Breakfast (7:30 AM)
Greek yogurt parfait with berries, chia seeds, and sliced almonds
310 cal | 18g protein | 32g carbs | 12g fat
Morning Snack (10:00 AM)
Apple slices with almond butter (1 tbsp)
165 cal | 4g protein | 21g carbs | 8g fat
Lunch (12:30 PM)
Grilled chicken salad with mixed greens, avocado, chickpeas, olive oil dressing
420 cal | 35g protein | 28g carbs | 18g fat
Afternoon Snack (3:30 PM)
Celery sticks with hummus (3 tbsp)
120 cal | 4g protein | 14g carbs | 6g fat
Dinner (6:30 PM)
Baked salmon with roasted Brussels sprouts and quinoa
480 cal | 38g protein | 42g carbs | 16g fat
Daily Total: 1,495 cal | 99g protein | 137g carbs | 60g fat
Tuesday – Maintaining Momentum
Breakfast (7:30 AM)
Vegetable omelet (2 eggs) with whole grain toast and avocado
340 cal | 20g protein | 28g carbs | 16g fat
Morning Snack (10:00 AM)
Mixed nuts (almonds, walnuts) – 1 oz
160 cal | 6g protein | 8g carbs | 14g fat
Lunch (12:30 PM)
Turkey and vegetable soup with side salad
380 cal | 28g protein | 35g carbs | 12g fat
Afternoon Snack (3:30 PM)
Cottage cheese with cucumber slices
110 cal | 12g protein | 8g carbs | 3g fat
Dinner (6:30 PM)
Grilled lean beef with cauliflower rice and steamed green beans
440 cal | 40g protein | 30g carbs | 15g fat
Daily Total: 1,430 cal | 106g protein | 109g carbs | 60g fat
Wednesday – Finding Your Rhythm
Breakfast (7:30 AM)
Steel-cut oatmeal with cinnamon, walnuts, and blueberries
320 cal | 12g protein | 45g carbs | 10g fat
Morning Snack (10:00 AM)
Hard-boiled egg with cherry tomatoes
100 cal | 8g protein | 6g carbs | 5g fat
Lunch (12:30 PM)
Lentil and vegetable curry with brown rice (½ cup)
410 cal | 18g protein | 52g carbs | 12g fat
Afternoon Snack (3:30 PM)
Pear with string cheese
140 cal | 8g protein | 18g carbs | 5g fat
Dinner (6:30 PM)
Herb-roasted chicken breast with sweet potato and asparagus
460 cal | 42g protein | 38g carbs | 14g fat
Daily Total: 1,430 cal | 88g protein | 159g carbs | 46g fat
Thursday – Staying Balanced
Breakfast (7:30 AM)
Whole grain toast with avocado, poached egg, and spinach
330 cal | 16g protein | 32g carbs | 14g fat
Morning Snack (10:00 AM)
Plain Greek yogurt with ground flaxseed
130 cal | 10g protein | 12g carbs | 4g fat
Lunch (12:30 PM)
Tuna salad on mixed greens with olive oil and lemon
390 cal | 32g protein | 20g carbs | 18g fat
Afternoon Snack (3:30 PM)
Raw vegetables with tzatziki (3 tbsp)
100 cal | 3g protein | 12g carbs | 5g fat
Dinner (6:30 PM)
Baked cod with roasted Mediterranean vegetables and farro
470 cal | 35g protein | 48g carbs | 12g fat
Daily Total: 1,420 cal | 96g protein | 124g carbs | 53g fat
Friday – Adding Variety
Breakfast (7:30 AM)
Chia seed pudding with unsweetened almond milk and raspberries
280 cal | 10g protein | 30g carbs | 12g fat
Morning Snack (10:00 AM)
Edamame (½ cup shelled)
95 cal | 8g protein | 8g carbs | 4g fat
Lunch (12:30 PM)
Grilled portobello mushroom burger with coleslaw
360 cal | 14g protein | 42g carbs | 14g fat
Afternoon Snack (3:30 PM)
Bell pepper strips with guacamole (3 tbsp)
110 cal | 2g protein | 10g carbs | 8g fat
Dinner (6:30 PM)
Herb-marinated tofu stir-fry with brown rice and broccoli
480 cal | 28g protein | 52g carbs | 16g fat
Daily Total: 1,325 cal | 62g protein | 142g carbs | 54g fat
Saturday – Weekend Wellness
Breakfast (8:00 AM)
Vegetable frittata with whole grain English muffin
350 cal | 22g protein | 34g carbs | 14g fat
Morning Snack (10:30 AM)
Orange with handful of almonds
140 cal | 5g protein | 18g carbs | 7g fat
Lunch (1:00 PM)
Black bean and quinoa bowl with avocado and salsa
420 cal | 16g protein | 55g carbs | 14g fat
Afternoon Snack (4:00 PM)
Cucumber rounds with cream cheese and smoked salmon
120 cal | 10g protein | 4g carbs | 7g fat
Dinner (7:00 PM)
Grilled shrimp with zucchini noodles and marinara sauce
380 cal | 32g protein | 28g carbs | 12g fat
Daily Total: 1,410 cal | 85g protein | 139g carbs | 54g fat
Sunday – Completing the Week
Breakfast (8:00 AM)
Protein smoothie with spinach, berries, protein powder, and almond butter
320 cal | 25g protein | 28g carbs | 10g fat
Morning Snack (10:30 AM)
Walnuts and dried apricots (small portion)
150 cal | 4g protein | 16g carbs | 9g fat
Lunch (1:00 PM)
Chicken and vegetable barley soup with mixed greens
390 cal | 30g protein | 40g carbs | 10g fat
Afternoon Snack (4:00 PM)
Ricotta cheese with sliced strawberries
130 cal | 8g protein | 14g carbs | 5g fat
Dinner (7:00 PM)
Lean pork tenderloin with roasted root vegetables and wild rice
470 cal | 38g protein | 45g carbs | 14g fat
Daily Total: 1,460 cal | 105g protein | 143g carbs | 48g fat
What Your Week Looks Like Overall
Here’s what you’re getting on average each day:
- Calories: 1,423
- Protein: 91g (keeps you full and satisfied)
- Carbs: 134g (the right kind for steady energy)
- Fat: 54g (the healthy fats your body needs)
- Fiber: 25-30g (from whole grains, veggies, and legumes)
Learn more about balanced macronutrients for diabetes management from the CDC.
Jump to meal timing tips | See best foods list
Simple Tips to Make This Work
Timing Matters
Eat every 3-4 hours to keep your energy steady. Think of it like keeping a fire going—you need to add fuel regularly, not let it burn out and then try to restart it. The Mayo Clinic recommends consistent meal timing to help regulate blood sugar levels.
See Monday’s meal schedule for timing examples.
Smart Combinations
Always pair your carbs with protein or healthy fats. A piece of fruit? Add some nuts. Toast? Top it with avocado and egg. This slows down how quickly sugar enters your bloodstream. Research from Harvard Health shows that combining foods can lower the overall glycemic impact of your meal.
See Thursday’s balanced meals for great combination examples.
Stay Hydrated
Aim for 8-10 glasses of water daily. Your body needs it to process glucose efficiently. According to the National Institute of Diabetes and Digestive and Kidney Diseases, proper hydration supports overall metabolic health.
The Plate Method
Make it visual: fill half your plate with vegetables, a quarter with protein, and a quarter with complex carbs. This isn’t about perfect measurements—it’s about getting the balance right. Learn more about the Plate Method from Diabetes.org.
View Wednesday’s balanced plate | See Saturday’s meals
Foods That Are Your Friends
Load up on these:
- Leafy greens, broccoli, cauliflower, peppers
- Fish, chicken, tofu, beans, eggs
- Avocados, nuts, seeds, olive oil
- Quinoa, brown rice, oats, sweet potatoes
For a comprehensive list of low-glycemic foods, check out the Glycemic Index Foundation.
See how these foods appear in Monday’s plan | Check Friday’s plant-based options
Making It Your Own
This plan is a template, not a prescription. Feel free to swap similar foods (chicken for turkey, quinoa for brown rice), adjust portions based on how active you are, and prepare meals ahead when you have time.
Keep track of how you feel after different meals. Your body will tell you what works best.
Need more guidance? Check out these resources:
- Meal planning tips from the American Diabetes Association
- Carbohydrate counting guide
- Find a registered dietitian near you
Return to weekly summary | Back to navigation menu
A Quick Note: Everyone’s different. This plan gives you a solid starting point, but for personalized advice that considers your specific health situation, chat with a registered dietitian or your healthcare provider. They can help you fine-tune things to work perfectly for you. Visit eatright.org to find qualified nutrition professionals in your area.
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