Looking to lose weight and improve blood sugar levels?
This meal plan may help.
Fortunately, this dietitian-made meal plan can help.
Photo:Ali Redmond
Day 1
Breakfast (326 calories, 26g carbs)
A.M. Make it 1,800 calories:Add 14 cup unsalted dry-roasted almonds to A.M. snack and add 2 Tbsp.
chopped walnuts to P.M. snack.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to A.M. snack and 2 Tbsp.
Ali Redmond
chopped walnuts to P.M. snack and add 1 cup edamame, in pods, as an evening snack.
Day 2
Breakfast (401 calories, 33g carbs)
A.M. Make it 1,800 calories:Add 14 cup unsalted dry-roasted almonds with 1 cup blueberries as an evening snack.
Day 3
P.M. Make it 1,800 calories:Add 1 medium apple with 2 Tbsp.
Ali Redmond
almond butter as an evening snack.
almond butter as an evening snack.
Day 4
A.M. almond butter as an evening snack.
Ali Redmond
Day 6
A.M. Make it 1,800 calories:Add 2 Tbsp.
almond butter to A.M. snack and increase to 3 Tbsp.
chopped walnuts at P.M. snack.
Make it 2,000 calories:Add 2 Tbsp.
almond butter to A.M. snack, increase to 3 Tbsp.
chopped walnuts at P.M. snack, and add 1 cup edamame, in pods, as an evening snack.
Day 7
Breakfast (409 calories, 28g carbs)
P.M.
Yes, if you prefer to eat the same breakfast or lunch every day, go for it!
The breakfasts range from about 300 to 400 calories, while the lunches span roughly 400 to 450 calories.
We no longer provide modifications for 1,200-calorie days in our meal plans.
Fiberis a pop in of indigestible carbohydrate that doesnt raise blood sugar levels and has manyhealth benefits.
How Many Carbohydrates Should I Eat per Day?
We include high-fiber and whole-graincarbohydratesand spread them throughout the day to help keep your blood sugar levels steady.
But thats not sustainable or necessary for most people.
Remember, carbohydrates are just one piece of the blood sugar puzzle.
Unfortunately, theres no magic number.
And remember, carbohydrates are just one piece of the puzzle.
Other strategies, like eating more protein and fiber and beingphysically active, can help manage your diabetes.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWells meal plans to be easy-to-follow and delicious.
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
2024;10(3):e764.
doi:10.1002/osp4.764
American Diabetes Association.Eating for Diabetes Management.
American Diabetes Association.Carb Counting and Diabetes.
Centers for Disease Control and Prevention.On Your Way to Preventing bang out 2 Diabetes.
