| DAYS | 1 | 2 | 3 | 4 | 5 | 6 | 7 |
|---|---|---|---|---|---|---|---|
| MEALS | Breakfast: Avocado Toast with Jammy Eggs ——– Lunch: Green Salad with Edamame & Beets ——– Dinner: Maple-Mustard Salmon with Veggies |
Breakfast: Yogurt with Grandpa’s Granola & Blueberries ——– Lunch: One-Pot Chicken & Rice Soup + Avocado Toast ——– Dinner: Lemon-Garlic Chicken Casserole |
Breakfast: Yogurt with Grandpa’s Granola & Blueberries ——– Lunch: One-Pot Chicken & Rice Soup + Avocado Toast ——– Dinner: Creamy Orecchiette with Sausage & Peas |
Breakfast: Egg, Cheese & Spinach Breakfast Burrito + Apple ——– Lunch: One-Pot Chicken & Rice Soup + Avocado Toast ——– Dinner: 5-Ingredient Avocado & Chickpea Salad |
Breakfast: Yogurt with Grandpa’s Granola & Blueberries ——– Lunch: One-Pot Chicken & Rice Soup + Avocado Toast ——– Dinner: Poblano & Corn Chicken Fajitas + Vinegary Slaw |
Breakfast: Egg, Cheese & Spinach Breakfast Burrito + Apple ——– Lunch: 10-Minute Tuna Melt + Strawberries ——– Dinner: Cilantro-Lime Shrimp Bowl |
Breakfast: Yogurt with Grandpa’s Granola & Blueberries ——– Lunch: 10-Minute Tuna Melt + Strawberries ——– Dinner: Lemon Chicken & Potatoes with Kale + Carrot-Cabbage Salad |
| DAILY TOTALS | Calories: 1,801 Fat: 97g Saturated Fat: 16g Protein: 100g Carbs: 150g Fiber: 36g Sodium: 1,673mg |
Calories: 1,817 Fat: 70g Saturated Fat: 14g Protein: 101g Carbs: 202g Fiber: 36g Sodium: 1,888mg |
Calories: 1,792 Fat: 57g Saturated Fat: 14g Protein: 117g Carbs: 228g Fiber: 40g Sodium: 1,947mg |
Calories: 1,823 Fat: 71g Saturated Fat: 14g Protein: 102g Carbs: 222g Fiber: 50g Sodium: 1,915mg |
Calories: 1,806 Fat: 78g Saturated Fat: 14g Protein: 107g Carbs: 186g Fiber: 37g Sodium: 2,253mg |
Calories: 1,816 Fat: 62g Saturated Fat: 14g Protein: 118g Carbs: 213g Fiber: 42g Sodium: 2,030mg |
Calories: 1,798 Fat: 65g Saturated Fat: 14g Protein: 137g Carbs: 192g Fiber: 38g Sodium: 2,128mg |
Week 1
Day 1
Daily Totals: 1,801 calories, 97g fat, 16g saturated fat, 100g protein, 150g carbohydrate, 36g fiber, 1,673mg sodium
Breakfast (407 calories, 29g carbs)
Lunch (418 calories, 36g carbs)
Dinner (503 calories, 37g carbs)
Snacks
Make it 1,500 calories: Omit Banana–Peanut Butter Yogurt Parfait snack.
Make it 2,000 calories: Add 1 serving Simple Spinach Salad to dinner.
Day 2
Daily Totals: 1,817 calories, 70g fat, 14g saturated fat, 101g protein, 202g carbohydrate, 36g fiber, 1,888mg sodium
Breakfast (390 calories, 49g carbs)
- 1 cup nonfat plain strained (Greek-style) yogurt
- Serve with: ½ cup blueberries
Lunch (476 calories, 38g carbs)
Dinner (517 calories, 50g carbs)
Snacks
- 1 cup edamame, in pods + 1 medium orange (241 calories, 37g carbs)
Make it 1,500 calories: Change snacks to 1 cup nonfat plain kefir
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.
Day 3
Daily Totals: 1,792 calories, 57g fat, 14g saturated fat, 117g protein, 228g carbohydrate, 40g fiber, 1,947mg sodium
Breakfast (390 calories, 49g carbs)
Lunch (476 calories, 38g carbs)
Dinner (400 calories, 50g carbs)
Evening Snack (100 calories, 17g carbs)
- 1 cup nonfat plain kefir + 1 medium apple (185 calories, 37g carbs)
- 1 cup edamame + 1 medium orange (241 calories, 37g carbs)
Make it 1,500 calories: Change snacks to 1 cup nonfat plain kefir + 1 medium orange and 1 serving Crunchy Roasted Chickpeas.
Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.
Day 4
Daily Totals: 1,823 calories, 71g fat, 14g saturated fat, 102g protein, 222g carbohydrate, 50g fiber, 1,915mg sodium
Breakfast (389 calories, 45g carbs)
- Serve with: 1 medium apple
Lunch (476 calories, 38g carbs)
Dinner (430 calories, 48g carbs)
Snacks
- 1 cup nonfat plain kefir + 1 cup cherries (187 calories, 37g carbs)
- 1 cup edamame (in pods) + 1 medium orange (241 calories, 37g carbs)
- 1 serving Crunchy Roasted Chickpeas (100 calories, 17g carbs)
Make it 1,500 calories: Change snacks to 1 cup edamame (in pods) + 1 medium orange
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at breakfast.
Day 5
Daily Totals: 1,806 calories, 78g fat, 14g saturated fat, 107g protein, 186g carbohydrate, 37g fiber, 2,253mg sodium
Breakfast (390 calories, 49g carbs)
Lunch (476 calories, 38g carbs)
Dinner (602 calories, 48g carbs)
Snacks
Make it 1,500 calories: Change snacks to ½ cup nonfat plain kefir.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.
Day 6
Daily Totals: 1,816 calories, 62g fat, 14g saturated fat, 118g protein, 213g carbohydrate, 42g fiber, 2,030mg sodium
Breakfast (389 calories, 45g carbs)
Lunch (407 calories, 35g carbs)
- Serve with: ½ cup sliced strawberries
Dinner (541 calories, 55g carbs)
Snacks
- ½ cup nonfat plain strained (Greek-style) yogurt + ¾ cup cherries (139 calories, 23g carbs)
- 1 cup edamame (in pods) + 1 medium orange (241 calories, 37g carbs)
- 1 serving Crunchy Roasted Chickpeas (100 calories, 17g carbs)
Make it 1,500 calories: Omit apple at breakfast and omit 1 cup edamame (in pods) + 1 medium orange from the snacks.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at breakfast.
Day 7
Daily Totals: 1,798 calories, 65g fat, 14g saturated fat, 137g protein, 192g carbohydrate, 38g fiber, 2,128mg sodium
Breakfast (390 calories, 49g carbs)
Lunch (433 calories, 42g carbs)
Dinner (515 calories, 41g carbs)
Snacks
- 1 cup edamame (in pods) + 1 medium orange (241 calories, 37g carbs)
Make it 1,500 calories: Omit blueberries at breakfast and omit 1 cup edamame (in pods) + 1 medium orange from the snacks.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as a snack.
Week 2
Day 8
Daily Totals: 1,799 calories, 52g fat, 14g saturated fat, 134g protein, 207g carbohydrate, 40g fiber, 2,051mg sodium
Breakfast (389 calories, 45g carbs)
Lunch (398 calories, 47g carbs)
- Serve with: 1 cup cherries
Dinner (498 calories, 54g carbs)
- Serve with: 1 cup cooked quinoa
Snacks
Make it 1,500 calories: Change snacks to 1 cup nonfat plain strained (Greek-style) yogurt + 1 cup blackberries.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at breakfast.
Day 9
Daily Totals: 1,780 calories, 72g fat, 13g saturated fat, 114g protein, 187g carbohydrate, 37g fiber, 1,608mg sodium
Breakfast (421 calories, 49g carbs)
- Serve with: 1 cup nonfat plain kefir
Lunch (381 calories, 43g carbs)
Dinner (458 calories, 37g carbs)
Snacks
Make it 1,500 calories: Omit 1 serving Banana–Peanut Butter Yogurt Parfait from the snacks.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as a snack.
Day 10
Daily Totals: 1,791 calories, 78g fat, 13g saturated fat, 90g protein, 201g carbohydrate, 40g fiber, 1,325mg sodium
Breakfast (376 calories, 43g carbs)
Lunch (381 calories, 43g carbs)
Dinner (514 calories, 57g carbs)
Snacks
Make it 1,500 calories: Omit 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as a snack.
Day 11
Daily Totals: 1,778 calories, 74g fat, 13g saturated fat, 113g protein, 183g carbohydrate, 42g fiber, 2,003mg sodium
Breakfast (376 calories, 43g carbs)
Lunch (381 calories, 43g carbs)
Dinner (620 calories, 44g carbs)
- Serve with: 1-oz. slice whole-wheat baguette
Snacks
Make it 1,500 calories: Omit 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as a snack.
Day 12
Daily Totals: 1,781 calories, 79g fat, 14g saturated fat, 109g protein, 186g carbohydrate, 40g fiber, 1,597mg sodium
Breakfast (385 calories, 33g carbs)
- Serve with: 1 cup nonfat plain kefir
Lunch (381 calories, 43g carbs)
Dinner (492 calories, 43g carbs)
- Serve with: 1-oz. slice whole-wheat baguette
Snacks
Make it 1,500 calories: Omit 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.
Day 13
Daily Totals: 1,797 calories, 84g fat, 14g saturated fat, 98g protein, 188g carbohydrate, 48g fiber, 1,451mg sodium
Breakfast (385 calories, 33g carbs)
Lunch (462 calories, 38g carbs)
Dinner (427 calories, 49g carbs)
Snacks
Make it 1,500 calories: Omit 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.
Day 14
Daily Totals: 1,784 calories, 57g fat, 13g saturated fat, 126g protein, 214g carbohydrate, 44g fiber, 1,732mg sodium
Breakfast (389 calories, 45g carbs)
Lunch (398 calories, 47g carbs)
Dinner (436 calories, 45g carbs)
Snacks
Make it 1,500 calories: Omit apple at breakfast and omit 1 serving Cottage Cheese Snack Jar from the snacks.
Week 3
Day 15
Daily Totals: 1,808 calories, 65g fat, 13g saturated fat, 132g protein, 186g carbohydrate, 34g fiber, 1,532mg sodium
Breakfast (390 calories, 49g carbs)
Lunch (398 calories, 47g carbs)
Dinner (443 calories, 34g carbs)
Snacks
- 1 serving Cottage Cheese Snack Jar (219 calories, 23g carbs)
- ¼ cup dry-roasted unsalted almonds (206 calories, 7g carbs)
- 1 cup nonfat plain kefir + 1 cup blackberries (152 calories, 26g carbs)
Make it 1,500 calories: Change snacks to ¼ cup dry-roasted unsalted almonds and 1 cup nonfat plain kefir.
Make it 2,000 calories: Add 1 serving Cacio e Pepe Kale Salad to dinner.
Day 16
Daily Totals: 1,802 calories, 85g fat, 12g saturated fat, 112g protein, 162g carbohydrate, 39g fiber, 1,511mg sodium
Breakfast (478 calories, 45g carbs)
Lunch (424 calories, 40g carbs)
Dinner (392 calories, 35g carbs)
Snacks
Make it 1,500 calories: Omit 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as a snack.
Day 17
Daily Totals: 1,795 calories, 82g fat, 12g saturated fat, 94g protein, 186g carbohydrate, 44g fiber, 1,582mg sodium.
Breakfast (478 calories, 45g carbs)
Lunch (424 calories, 40g carbs)
Dinner (385 calories, 59g carbs)
Snacks
Make it 1,500 calories: Omit 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.
Day 18
Daily Totals: 1,781 calories, 82g fat, 14g saturated fat, 103g protein, 169g carbohydrate, 41g fiber, 1,562mg sodium
Breakfast (478 calories, 45g carbs)
Lunch (424 calories, 40g carbs)
Dinner (412 calories, 43g carbs)
Snacks
- 1 medium apple + 1 ½ Tbsp. natural peanut butter (252 calories, 30g carbs)
Make it 1,500 calories: Omit clementine at lunch and omit 1 medium apple + 1 ½ Tbsp. natural peanut butter as a snack.
Make it 2,000 calories: Add 1 serving Chopped Salad with Italian Vinaigrette to dinner.
Day 19
Daily Totals: 1,779 calories, 76g fat, 12g saturated fat, 115g protein, 175g carbohydrate, 36g fiber, 1,390mg sodium
Breakfast (379 calories, 45g carbs)
Lunch (424 calories, 40g carbs)
Dinner (412 calories, 43g carbs)
Snacks
Make it 1,500 calories: Reduce to ¼ cup blackberries at breakfast and omit ¼ cup dry-roasted unsalted almonds + ½ cup blueberries as a snack.
Make it 2,000 calories: Add 1 serving Chopped Salad with Italian Vinaigrette to dinner.
Day 20
Daily Totals: 1,825 calories, 96g fat, 14g saturated fat, 110g protein, 157g carbohydrate, 46g fiber, 1,985mg sodium
Breakfast (407 calories, 29g carbs)
Lunch (451 calories, 46g carbs)
Dinner (592 calories, 46g carbs)
Snacks
Make it 1,500 calories: Change snacks to ½ cup low-fat plain kefir.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.
Day 21
Daily Totals: 1,786 calories, 80g fat, 11g saturated fat, 104g protein, 189g carbohydrate, 52g fiber, 1,241mg sodium
Breakfast (379 calories, 45g carbs)
Lunch (451 calories, 46g carbs)
Dinner (431 calories, 51g carbs)
Snacks
Make it 1,500 calories: Change snacks to 1 serving Cottage Cheese Snack Jar with Fruit.
Week 4
Day 22
Daily Totals: 1,814 calories, 79g fat, 13g saturated fat, 110g protein, 177g carbohydrate, 36g fiber, 1,568mg sodium
Breakfast (391 calories, 44g carbs)
Lunch (470 calories, 40g carbs)
Dinner (497 calories, 45g carbs)
Snacks
Make it 1,500 calories: Omit cherries at breakfast and omit 1 cup edamame (in pods) + 1 cup blackberries as a snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.
Day 23
Daily Totals: 1,786 calories, 72g fat, 14g saturated fat, 127g protein, 185g carbohydrate, 46g fiber, 1,728mg sodium
Breakfast (385 calories, 33g carbs)
Lunch (465 calories, 45g carbs)
- Serve with: 1 medium pear
Dinner (455 calories, 49g carbs)
- Serve with: 1-oz. slice whole-wheat baguette
Snacks
Make it 1,500 calories: Omit 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 24
Daily Totals: 1,776 calories, 82g fat, 13g saturated fat, 112g protein, 179g carbohydrate, 46g fiber, 1,005mg sodium
Breakfast (379 calories, 45g carbs)
Lunch (465 calories, 45g carbs)
Dinner (537 calories, 54g carbs)
Snacks
Make it 1,500 calories: Change snacks to ½ cup edamame.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as a snack.
Day 25
Daily Totals: 1,786 calories, 70g fat, 13g saturated fat, 119g protein, 179g carbohydrate, 47g fiber, 1,865mg sodium
Breakfast (385 calories, 33g carbs)
Lunch (465 calories, 45g carbs)
Dinner (417 calories, 32g carbs)
Snacks
Make it 1,500 calories: Change snacks to 1 medium apple + 1 Tbsp. natural peanut butter.
Make it 2,000 calories: Add 1 serving Citrus-Arugula Salad to dinner.
Day 26
Daily Totals: 1,799 calories, 79g fat, 12g saturated fat, 124g protein, 161g carbohydrate, 43g fiber, 1,259mg sodium
Breakfast (379 calories, 45g carbs)
Lunch (465 calories, 45g carbs)
Dinner (529 calories, 40g carbs)
Snacks
- 1 serving Cottage Cheese Snack Jar (219 calories, 23g carbs)
- ¼ cup dry-roasted unsalted almonds (206 calories, 7g carbs)
Make it 1,500 calories: Change snacks to 1 serving Crunchy Roasted Chickpeas.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as a snack.
Day 27
Daily Totals: 1,775 calories, 78g fat, 14g saturated fat, 97g protein, 184g carbohydrate, 45g fiber, 2,248mg sodium
Breakfast (407 calories, 29g carbs)
Lunch (374 calories, 46g carbs)
- Serve with: 1 medium orange
Dinner (519 calories, 57g carbs)
Snacks
- 1 serving Cottage Cheese Snack Jar (219 calories, 23g carbs)
- 1 medium apple + 1 ½ Tbsp. natural peanut butter (252 calories, 30g carbs)
Make it 1,500 calories: Omit 1 medium apple + 1 ½ Tbsp. natural peanut butter as a snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.
Day 28
Daily Totals: 1,791 calories, 72g fat, 14g saturated fat, 108g protein, 192g carbohydrate, 40g fiber, 1,656mg sodium
Breakfast (379 calories, 45g carbs)
Lunch (374 calories, 46g carbs)
Dinner (519 calories, 57g carbs)
Snacks
Make it 1,500 calories: Omit 1 medium apple + 2 Tbsp. natural peanut butter as a snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.
Week 5
Day 29
Daily Totals: 1,810 calories, 75g fat, 14g saturated fat, 114g protein, 183g carbohydrate, 42g fiber, 2,065mg sodium
Breakfast (391 calories, 44g carbs)
Lunch (374 calories, 46g carbs)
Dinner (681 calories, 46g carbs)
- Serve with: ¾ cup cooked quinoa
Snacks
Make it 1,500 calories: Omit cherries at breakfast and omit 1 serving Cottage Cheese Snack Jar as a snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as a snack.
Day 30
Daily Totals: 1.815 calories, 78g fat, 14g saturated fat, 107g protein, 180g carbohydrate, 40g fiber, 2,221mg sodium
Breakfast (499 calories, 40g carbs)
Lunch (374 calories, 46g carbs)
Dinner (418 calories, 40g carbs)
Snacks
- 1 medium apple + 2 Tbsp. natural peanut butter (305 calories, 31g carbs)
- 1 serving Cottage Cheese Snack Jar (219 calories, 23g carbs)
Make it 1,500 calories: Omit 1 medium apple + 2 Tbsp. natural peanut butter as a snack.
Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.
Frequently Asked Questions
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Is it OK to mix and match meals if there is one I do not like?Yes, absolutely. Feel free to repeat a meal in this plan or browse some of our other diabetes-friendly recipes for additional inspiration. Because we created this plan with insulin resistance in mind, there were a few parameters we followed. We aimed for about 45 grams of carbohydrates per meal and chose recipes rich in both fiber and protein for more stable blood sugar levels. Because high blood sugar levels can increase the risk of heart disease, we capped saturated fat at 14 grams per day with an upper limit of 20 grams on days we include fatty fish, like salmon or tuna. We also capped sodium at 2,300mg per day, as recommended by the Dietary Guidelines for Americans. If you’re making a swap, you may want to choose a meal with a similar nutrition profile or plan to adjust a snack or two.
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Can I eat the same breakfast or lunch every day?Yes, you can eat the same breakfast and lunch every day if you prefer. Each option is fairly similar in calories and carbs, so a simple swap should work for most people.
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Why is there not a modification for 1,200 calories?We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting 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.
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How many carbs should I eat per day?Whether you have diabetes or not, there’s no one-size-fits all recommendation for the number of carbs you should eat per day. The Dietary Guidelines for Americans recommend 45 to 65% of calories come from carbs. Because this meal plan was created for insulin resistance, we opted for a lower range of 40 to 45% of calories from carbs. Though we list the amount of carbs in each meal, it’s important to note that the total carbs are just one piece of the puzzle. In addition to carbs, how much protein and fiber the meal provides can also have a significant impact on blood sugar.
Other Tips for Supporting Healthy Blood Sugar Levels
- Include Plenty of Fiber: Fiber is a type of indigestible carbohydrate found in foods like whole grains, oats, beans, lentils, nuts, fruits and vegetables. Eating enough fiber can help manage blood sugar levels, reduce blood sugar spikes, improve heart health and help with weight management.
- Pair Protein with Carbs: Because protein has a minimal impact on blood sugar levels, pairing protein foods with carbohydrates can help reduce blood sugar spikes compared to carbs eaten without protein. Protein is digested slowly and can help promote more stable blood sugar levels. You’ll see in this plan that we aim to avoid including carbs if they don’t have a protein source, which is why we paired fruit with proteins like edamame, yogurt or peanut butter.
- Exercise Regularly: Aim to get at least 150 minutes of moderate-intensity exercise, like a brisk walk, every week. Regular exercise can help improve blood sugar levels and reduce the risk of developing type 2 diabetes. You don’t have to commit tons of time to exercise for it to have a positive impact on your blood sugar levels. Research shows that walking for just 10 minutes after a meal can have a significant improvement on blood sugar levels.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
