7-Day No-Sugar Meal Plan for Diabetes

If you're looking to improve your blood sugar levels, it makes sense to keep an eye on added sugars in your diet. According to the Centers for Disease Control and Prevention, 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 fiber 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. Foods with natural sugars contain important nutrients, like fiber, protein, vitamins and minerals, that help support our health, unlike added sugars which are used to add flavor and sweetness without the additional health benefits. While added sugars should generally be limited, added sugars can still often be included in a healthy diet for people with diabetes. In fact, added sugars are a handy tool if you're experiencing low blood sugar (hypoglycemia) and need to up your levels quickly, per the CDC. The trick is, of course, to enjoy everything in moderation and optimize nutrition in your daily routine.

In this seven-day plan, we map out a week of nutritious and delicious recipes tailored to support healthy blood sugar. We ditch added sugars, pump up fiber and protein, and include consistent carbohydrates at each meal throughout the day to stabilize blood sugar and improve satiety. Because weight loss plays a role in improving blood sugar, we set this plan at 1,500 calories per day and included options for 1,200 and 2,000 calories a day to support those with different calorie needs.

Strategies for Healthy Blood Sugar Levels

• Exercise: Increasing physical activity plays an important role in managing blood sugar. Incorporating strength training with cardio is ideal, but feel free to start slowly. Research shows that a 10-minute walk after each meal, for a total of 30 minutes of walking per day, plays a significant role in lowering blood sugar.
  
• Opt for Water and Unsweetened Drinks: Because sweetened drinks are so sugar-laden, they can raise blood sugar significantly. Opting for water, seltzer or other unsweetened drinks is a good place to start if you're looking to improve blood sugar.
  
• Limit "Solo" Carbs: Because carbohydrates are digested quickly and raise your blood sugar, pairing them with slower-digesting and more satiating foods like protein and fat helps moderate our blood sugar response. This leads to more stable energy and reduces the risk of extreme blood sugar highs and lows. Aim to pair fruit with nut butter or Greek yogurt, and opt for peanut butter instead of jam on your toast.
  
• Focus on Fiber: Fiber, a type of carbohydrate that's not digested, is an unassuming nutrient powerhouse. People who get plenty of fiber tend to reap a ton of benefits, including stable blood sugar. Opt for whole grains, beans, lentils and plenty of fruits and vegetables to maximize your intake.

Diabetes-Friendly Foods to Focus On:

• Nuts and seeds, including natural nut butters without any added sugars
• Beans and lentils
• Fruits, especially high-fiber fruit like berries, apples, pears and fruits with skin
• Vegetables, particularly leafy greens and cruciferous veggies
• Unsweetened dairy (yogurt, kefir, cheese)
• Eggs
• Poultry
• Fish and shellfish
• Avocado
• Olives and olive oil
• Whole grains (oats, whole wheat, quinoa, bulgur and more)
• Herbs and spices

Learn More: 9 Items to Add to Your Grocery List for Better Blood Sugar Stability, According to Dietitians

How to Meal-Prep Your Week of Meals:

1. Make 3-Ingredient Bell Pepper & Cheese Egg Cups to have for breakfast on days 1 through 3.
2. Prepare Chimichurri Noodle Bowls to have for lunch on days 2 through 5.

Day 1

Breakfast (300 calories, 33g carbohydrate)

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

A.M. 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

P.M. 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 fiber, 1,196mg sodium

To make it 1,200 calories: Change P.M. snack to 1/4 cup raspberries and omit quinoa at dinner.

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

Day 2

Breakfast (300 calories, 33g carbohydrate)

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

A.M. Snack (173 calories, 12g carbohydrate)

• ⅔ cup raspberries
• 10 dried walnut halves

Lunch (408 calories, 36g carbohydrate)

• 1 serving Chimichurri Noodle Bowls
• 1 plum

P.M. 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 fiber, 1,506mg sodium

To make it 1,200 calories: Omit apple at breakfast, walnuts at A.M. snack and kefir at P.M. snack.

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

Day 3

Breakfast (300 calories, 33g carbohydrate)

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

A.M. 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

P.M. 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 fiber, 1,646mg sodium

To make it 1,200 calories: Omit apple at breakfast and change P.M. snack to 1/4 cup blackberries.

To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 20 unsalted dry-roasted almonds to P.M. 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.

A.M. Snack (131 calories, 35g carbohydrate)

• 1 large pear

Lunch (408 calories, 36g carbohydrate)

• 1 serving Chimichurri Noodle Bowls
• 1 plum

P.M. 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 fiber, 1,352mg sodium

To make it 1,200 calories: Change A.M. snack to 1/4 cup blueberries and change P.M. snack to 1/4 cup sliced cucumber.

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

Day 5

Breakfast (297 calories, 20g carbohydrate)

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

A.M. 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

P.M. 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 fiber, 1,326mg sodium

To make it 1,200 calories: Omit almonds at A.M. snack, omit walnuts at P.M. snack, and omit Chopped Cucumber & Tomato Salad with Lemon at dinner.

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 A.M. snack, add 1 cup low-fat plain kefir to lunch and increase to 15 dried walnut halves at P.M. snack.

Day 6

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.

A.M. 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

P.M. 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 fiber, 1,378mg sodium

To make it 1,200 calories: Change A.M. snack to 1 medium peach and reduce to 10 almonds at P.M. snack.

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

Day 7

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.

A.M. Snack (216 calories, 19g carbohydrate)

• 1 cup blackberries
• 20 unsalted dry-roasted almonds

Lunch (383 calories, 34g carbohydrate)

• 1 serving Chicken Caesar Pasta Salad

P.M. 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 fiber, 1,629mg sodium

To make it 1,200 calories: Reduce to 3/4 cup blackberries at A.M. snack and omit kefir at P.M. snack.

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