Shockingly, nearly 80% of adults with prediabetes dont know they have elevated blood sugar levels.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWells meal plans to be easy-to-follow and delicious.
In addition to incorporating moreexercise, theNIDDKrecommends weight loss as another strategy to improve blood sugars.
Photo: Charlotte & Johnny Autry
To promote a healthy weight loss for most people, we set this plan at 1,500 calories per day.
This meal plan is meant to serve as a framework for a high-fiber healthy eating plan.
This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs.
Crystal Hughes
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Frequently Asked Questions
We no longer provide modifications for 1,200-calorie days in our meal plans.
So, how do we promote healthy blood sugar levels and lower the risk of developing insulin resistance?
Eating more fiber can help.
Fiber is the unassuming workhorse of the nutrition world.
A 2018 research study published in the journalNutrientsfound that as fiber intake increased, insulin resistance decreased.
Jason Donnelly
Plus, eating morefiber can help promote weight loss, even when no other diet changes occur.
Snack (131 calories)
Lunch (360 calories)
P.M. almond butter to P.M. snack.
Day 2
Breakfast (345 calories)
A.M.
Snack (150 calories)
Lunch (357 calories)
P.M. ## Day 3
P.M. ## Day 4
A.M.
Snack (193 calories)
P.M. almond butter at A.M. snack, add 1 large pear to P.M. snack, and add 1 oz.
dark chocolate with 10 unsalted dry-roasted almonds as an evening snack.
Jason Donnelly
Day 5
P.M. almond butter at P.M. snack, add 1 servingGuacamole Chopped Saladto dinner, and add 1 oz.
dark chocolate with 10 unsalted dry-roasted almonds as an evening snack.
Day 6
A.M.
Snack (62 calories)
Lunch (408 calories)
P.M. ## Day 7
A.M.
Snack (95 calories)
Lunch (404 calories)
P.M. almond butter to A.M. snack and add 1 oz.
dark chocolate with 14 unsalted dry-roasted almonds as an evening snack.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
