7-Day No-Sugar Meal Plan for Diabetes, Created by a Dietitian

From eatingwell.com 

By Emily Lachtrupp, M.S., RD

Ditch added sugars while improving your blood sugar levels in this delicious 7-day plan for diabetes

ABOUT THIS PLAN

• This 7-day plan is set at 1,500 calories, with modifications for 2,000 calories.
• Each day provides at least 75 grams of protein and 30 grams of fibre to support healthy blood sugar. 
• This plan prioritises fibre and protein and a consistent level of carbohydrates at each meal throughout the day.

If you're looking to improve your blood sugar levels, it makes sense to keep an eye on added sugars in your diet. The average American adult eats 17 teaspoons of added sugar per day, significantly above the American Heart Association's recommended daily max of 9 teaspoons of added sugar for men and 6 for women. The impact of added sugars is particularly concerning because not only do they raise your blood sugar, they often displace healthy nutrients that can benefit diabetes health, like fibre and protein. The good news is that natural sugars from fruit and dairy can and should be regularly included in a healthy diet for people with diabetes, so we've made sure to include those and other nutritious foods in this meal plan.

Meal Plan at a Glance
BREAKFAST/ A.M. SNACK	LUNCH/ P.M. SNACK	DINNER
Egg cup & apple/ Yogurt & blackberries	Bean salad/ almonds	Salmon & quinoa
Egg cup & apple/ Raspberries & walnuts	Noodle bowl & plum/ kefir & peach	Chicken fajitas
Egg cup & apple/ Celery & peanut butter	Noodle bowl & plum/ Yogurt & blackberries	Lentil salad & pita
Toast, peanut butter & banana/ Pear	Noodle bowl & plum/ Almonds	Chicken hummus bowl
Yogurt, raspberries & almonds/ Blackberries & almonds	Noodle bowl & plum/ Peach & walnuts	Pasta salad & chopped salad
Toast, peanut butter & banana/ Pear & yogurt	Pasta salad/ Almonds	Chopped salad & baguette
Toast, peanut butter & banana/ Blackberries & almonds	Pasta salad/ Kefir & plum	Fish tacos & chopped salad

Day 1

Will Dickey

Breakfast (300 calories, 33g carbohydrate)

• 1 serving 3-Ingredient Bell Pepper & Cheese Egg Cups
• 1 medium apple

Morning Snack (140 calories, 13g carbohydrate)

• ⅔ cup low-fat plain Greek yogurt
• ½ cup blackberries

Lunch (322 calories, 41g carbohydrate)

• 1 serving No-Cook Black Bean Salad

Afternoon Snack (193 calories, 7g carbohydrate)

• 25 unsalted dry-roasted almonds

Dinner (557 calories, 31g carbohydrate)

• 1 serving Pesto Salmon
• ½ cup cooked quinoa

Daily Totals: 1,512 calories, 87g protein, 80g fat, 125g carbohydrate, 32g fibre, 1,196mg sodium

To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at breakfast, add 10 dried walnut halves to the morning snack, and add 1 large pear to the afternoon snack.

Day 2

Photographer / Antonis Achilleos, Prop Stylist / Christine Kelly, Food Stylist / Karen Rankin

Breakfast (300 calories, 33g carbohydrate)

• 1 serving 3-Ingredient Bell Pepper & Cheese Egg Cups
• 1 medium apple

Morning Snack (173 calories, 12g carbohydrate)

• ⅔ cup raspberries
• 10 dried walnut halves

Lunch (408 calories, 36g carbohydrate)

• 1 serving Chimichurri Noodle Bowls
• 1 plum

Afternoon Snack (141 calories, 23g carbohydrate)

• ¾ cup low-fat plain kefir
• 1 medium peach

Dinner (500 calories, 38g carbohydrate)

• 1 serving Sheet-Pan Poblano-&-Corn Chicken Fajitas

Daily Totals: 1,522 calories, 86g protein, 74g fat, 143g carbohydrate, 31g fibre, 1,506mg sodium

To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to apple at breakfast, increase to 12 walnuts at the morning snack, and add 1 serving Guacamole Chopped Salad to dinner.

Day 3

Jason Donnelly

Breakfast (300 calories, 33g carbohydrate)

• 1 serving 3-Ingredient Bell Pepper & Cheese Egg Cups
• 1 medium apple

Morning Snack (223 calories, 8g carbohydrate)

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

Lunch (408 calories, 36g carbohydrate)

• 1 serving Chimichurri Noodle Bowls
• 1 plum

Afternoon Snack (197 calories, 16g carbohydrate)

• 1 cup low-fat plain Greek yogurt
• ½ cup blackberries

Dinner (364 calories, 41g carbohydrate)

• 1 serving Lemony Lentil Salad with Feta
• ½ 6-inch whole-wheat pita

Daily Totals: 1,491 calories, 88g protein, 69g fat, 134g carbohydrate, 32g fibre, 1,646mg sodium

To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 20 unsalted dry-roasted almonds to the afternoon snack, and increase to 1 whole pita at dinner.

Day 4

Breakfast (282 calories, 31g carbohydrate)

• 1 slice sprouted-wheat toast
• 1½ Tbsp. natural peanut butter
• ½ medium banana, sliced
• Pinch of cinnamon

Top toast with peanut butter, sliced banana and a pinch of cinnamon.

Morning Snack (131 calories, 35g carbohydrate)

• 1 large pear

Lunch (408 calories, 36g carbohydrate)

• 1 serving Chimichurri Noodle Bowls
• 1 plum

Afternoon Snack (206 calories, 7g carbohydrate)

• ¼ cup unsalted dry-roasted almonds

Dinner (485 calories, 27g carbohydrate)

• 1 serving Chicken Hummus Bowls

Daily Totals: 1,512 calories, 75g protein, 80g fat, 136g carbohydrate, 31g fibre, 1,352mg sodium

To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 15 dried walnut halves to the morning snack, and add 1 medium peach to the afternoon snack.

Day 5

Breakfast (297 calories, 20g carbohydrate)

• 1 cup low-fat plain Greek yogurt
• ½ cup raspberries
• 3 Tbsp. chopped almonds

Morning Snack (178 calories, 18g carbohydrate)

• 1 cup blackberries
• 15 unsalted dry-roasted almonds

Lunch (408 calories, 36g carbohydrate)

• 1 serving Chimichurri Noodle Bowls
• 1 plum

Afternoon Snack (163 calories, 17g carbohydrate)

• 1 medium peach
• 8 dried walnut halves

Dinner (467 calories, 39g carbohydrate)

• 1 serving Chicken Caesar Pasta Salad
• 1 serving Chopped Cucumber & Tomato Salad with Lemon

Meal-Prep Tip: Reserve 2 servings Chicken Caesar Pasta Salad to have for lunch on days 6 and 7.

Daily Totals: 1,513 calories, 96g protein, 76g fat, 129g carbohydrate, 30g fibre, 1,326mg sodium

To make it 2,000 calories: Add 1 slice of sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 30 almonds at the morning snack, add 1 cup low-fat plain kefir to lunch and increase to 15 dried walnut halves at the afternoon snack.

Day 6

Brie Passano

Breakfast (282 calories, 31g carbohydrate)

• 1 slice sprouted-wheat toast
• 1½ Tbsp. natural peanut butter
• ½ medium banana, sliced
• Pinch of cinnamon

Top toast with peanut butter, sliced banana and a pinch of cinnamon.

Morning Snack (214 calories, 40g carbohydrate)

• 1 large pear
• ½ cup low-fat plain Greek yogurt

Lunch (383 calories, 34g carbohydrate)

• 1 serving Chicken Caesar Pasta Salad

Afternoon Snack (206 calories, 7g carbohydrate)

• ¼ cup unsalted dry-roasted almonds

Dinner (410 calories, 49g carbohydrate)

• 1 serving Vegetarian Chopped Power Salad with Creamy Cilantro Dressing
• 1 thin (½-ounce) slice whole-wheat baguette

Daily Totals: 1,495 calories, 78g protein, 64g fat, 160g carbohydrate, 30g fibre, 1,378mg sodium

To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 15 dried walnut halves to the morning snack, and increase to a 1-oz. slice whole-wheat baguette at dinner.

Day 7

Photographer / Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Emily Nabors Hall

Breakfast (282 calories, 31g carbohydrate)

• 1 slice sprouted-wheat toast
• 1½ Tbsp. natural peanut butter
• ½ medium banana, sliced
• Pinch of cinnamon

Top toast with peanut butter, sliced banana and a pinch of cinnamon.

Morning Snack (216 calories, 19g carbohydrate)

• 1 cup blackberries
• 20 unsalted dry-roasted almonds

Lunch (383 calories, 34g carbohydrate)

• 1 serving Chicken Caesar Pasta Salad

Afternoon Snack (140 calories, 20g carbohydrate)

• 1 cup low-fat plain kefir
• 1 plum

Dinner (478 calories, 40g carbohydrate)

• 1 serving Cod Fish Tacos
• 1 serving Guacamole Chopped Salad

Daily Totals: 1,500 calories, 85g protein, 69g fat, 144g carbohydrate, 32g fibre, 1,629mg sodium

To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, increase to 30 almonds at the morning snack, add 1 medium peach to lunch, and add 10 dried walnut halves to the afternoon snack.

Prep Ahead Tips

• Make 3-Ingredient Bell Pepper & Cheese Egg Cups to have for breakfast on days 1 through 3.
• Prepare Chimichurri Noodle Bowls to have for lunch on days 2 through 5.
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Strategies For Healthy Blood Sugar Levels

Exercise plays a crucial role in managing blood sugar, so aim to incorporate both strength training and cardio—starting slowly if needed. A 10-minute walk after each meal (30 minutes total daily) can significantly lower blood sugar. Pair this physical activity with smart beverage choices: limit sweetened drinks and opt for water, seltzer or other unsweetened options to avoid spiking your blood sugar levels.

When it comes to food, avoid “solo” carbs by pairing fast-digesting carbohydrates with protein or healthy fats to moderate your blood sugar response—think fruit with nut butter or Greek yogurt, and swap jam on toast for peanut butter. At the same time, prioritise fibre (a non-digestible carbohydrate) by choosing whole grains, beans, lentils and plenty of fruits and vegetables; higher fibre intake supports more stable blood sugar and overall health.

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 analysed 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.

https://www.eatingwell.com/7-day-no-sugar-meal-plan-for-diabetes-11747438