High-Fiber Diabetes Meal Plan to Help Lower Blood Sugar

In this 7-day meal plan for diabetes, we focus on the unassuming MVP of the nutrition world—fiber. Fiber boosts gut health and helps to keep us regular, it protects our heart, makes losing weight and maintaining a healthy weight easier and it balances blood sugars and helps prevent longterm complications of diabetes. Impressive, right?

Though it's technically a carbohydrate, fiber plays an important role in lowering blood sugars. Because fiber is not broken down by our bodies, it doesn't raise our blood sugars and actually helps prevents blood sugar spikes. Plus, people who eat enough fiber tend to have improved heart health, which is important as people who have diabetes are at higher risk for heart disease. But according to surveys, only 5% of U.S. population meets their fiber goals, which is about 30 grams per day. With this weeklong meal plan, you'll be able to hit your fiber goals and balance your blood sugars—all while enjoying delicious meals and snacks.

Though this isn't necessarily a weight loss meal plan, losing weight can help lower blood sugars for people who are overweight. To promote healthy weight loss (1 to 2 pounds per week), we set the calorie level at 1,500 calories a day plus included modifications for 1,200 and 2,000 calories per day, depending on your calorie needs.

See More: 25 Diabetes-Friendly Recipes to Help Keep Your Blood Sugar in Check

High-Fiber Foods to Focus On:

• Artichokes
• Lentils
• Peas
• Beans
• Grains (quinoa, amaranth, oats, barley, rye, buckwheat, brown rice and wild rice)
• Berries
• Apples
• Pears
• Mushrooms
• Persimmon
• Papaya
• Bok Choy
• Chayote Squash
• Leafy greens (collards, beet, mustard, chard, kale, spinach)
• Radish (daikon and red)
• Cabbage
• Kohlrabi
• Jicama
• Eggplant
• Brussels sprouts, broccoli, and cauliflower
• Nuts and seeds (almonds, walnuts, chia, flax, cashews, sunflower seeds and pine nuts)

How to Meal-Prep Your Week of Meals:

1. Make Chipotle-Lime Cauliflower Taco Bowls to have for lunch on Days 2 through 5.

Day 1

Breakfast (288 calories)

• 1 serving Muesli with Raspberries

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (360 calories)

• 1 serving White Bean & Veggie Salad

P.M. Snack (141 calories)

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

Dinner (522 calories)

• 1 serving Garlic Butter-Roasted Salmon with Potatoes & Asparagus

Daily Totals: 1,517 calories, 73 g protein, 138 g carbohydrate, 36 g fiber, 83 g fat, 881 mg sodium

To Make it 1,200 Calories: Change the A.M. snack to 1/2 cup sliced cucumber and change the P.M. snack to 1 plum.

To Make it 2,000 Calories: Add 1/3 cup dried walnut halves to the P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Day 2

Breakfast (272 calories)

• 1 serving White Bean & Avocado Toast
• ½ cup blueberries

A.M. Snack (155 calories)

• 6-oz. low-fat plain Greek yogurt
• ½ cup blackberries

Lunch (375 calories)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls
• 1 plum

P.M. Snack (196 calories)

• 15 dried walnut halves

Dinner (481 calories)

• 1 serving Quinoa, Chicken & Broccoli Salad with Roasted Lemon Dressing

Daily Totals: 1,479 calories, 70 g protein, 161 g carbohydrate, 40 g fiber, 72 g fat, 1,426 mg sodium

To Make it 1,200 Calories: Omit the yogurt at the A.M. snack and change the P.M. snack to 1 plum.

To Make it 2,000 Calories: Add 1/4 cup almonds to the A.M. snack, 1 serving Everything Bagel Avocado Toast to lunch and increase to 25 dried walnut halves at the P.M. snack.

Day 3

Breakfast (288 calories)

• 1 serving Muesli with Raspberries

A.M. Snack (166 calories)

• 1 cup low-fat plain Greek yogurt

Lunch (375 calories)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls
• 1 plum

P.M. Snack (131 calories)

• 10 dried walnut halves

Dinner (557 calories)

• 1 serving Vegan Black Bean Burgers
• 2 cups mixed greens
• 1 serving Classic Dijon Vinaigrette

Daily Totals: 1,515 calories, 65 g protein, 168 g carbohydrate, 41 g fiber, 73 g fat, 1,432 mg sodium

To Make it 1,200 Calories: Change the A.M. snack to 1/4 cup blueberries, omit the plum at lunch and change the P.M. snack to 1/4 cup sliced cucumber.

To Make it 2,000 Calories: Add 1/4 cup almonds to the A.M. snack, 1 serving Everything Bagel Avocado Toast to lunch and increase to 18 dried walnut halves at the P.M. snack.

Day 4

Breakfast (272 calories)

• 1 serving White Bean & Avocado Toast
• ½ cup blueberries

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (375 calories)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls
• 1 plum

P.M. Snack (110 calories)

• 1 cup low-fat plain kefir

Dinner (552 calories)

• 1 serving Philly Cheesesteak Stuffed Peppers
• 1 serving Guacamole Chopped Salad

Daily Totals: 1,515 calories, 75 g protein, 147 g carbohydrate, 41 g fiber, 82 g fat, 1,799 mg sodium

To Make it 1,200 Calories: Change the A.M. snack to 1/4 cup blackberries and change the P.M. snack to 1/4 cup sliced cucumber.

To Make it 2,000 Calories: Add 1 large pear to the A.M. snack, 1 serving Everything Bagel Avocado Toast to lunch and 15 dried walnut halves to the P.M. snack.

Day 5

Breakfast (288 calories)

• 1 serving Muesli with Raspberries

A.M. Snack (182 calories)

• 1 cup low-fat plain Greek yogurt
• ¼ cup raspberries

Lunch (375 calories)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls
• 1 plum

P.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Dinner (439 calories)

• 1 serving Greek Salad with Edamame
• 1 (1-oz.) slice whole-wheat baguette

Daily Totals: 1,489 calories, 77 g protein, 167 g carbohydrate, 42 g fiber, 66 g fat, 1,404 mg sodium

To Make it 1,200 Calories: Omit the yogurt at the A.M. snack and change the P.M. snack to 1 medium peach.

To Make it 2,000 Calories: Add 15 dried walnut halves to the A.M. snack, add 1 serving Everything Bagel Avocado Toast to lunch plus add 1 large pear to the P.M. snack.

Day 6

Breakfast (272 calories)

• 1 serving White Bean & Avocado Toast
• ½ cup blueberries

A.M. Snack (227 calories)

• 15 dried walnut halves
• 1 plum

Lunch (381 calories)

• 1 serving No-Cook Black Bean Salad
• 1 medium peach

P.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Dinner (408 calories)

• 1 serving Sheet-Pan Balsamic-Parmesan Chicken & Vegetables

Daily Totals: 1,493 calories, 72 g protein, 137 g carbohydrate, 40 g fiber, 85 g fat, 1,453 mg sodium

To Make it 1,200 Calories: Reduce to 8 dried walnut halves at the A.M. snack and change the P.M. snack to 1/4 cup blueberries.

To Make it 2,000 Calories: Increase to 28 dried walnut halves at the A.M. snack, add 1 medium apple to the P.M. snack plus add 1 serving Guacamole Chopped Salad to dinner.

Day 7

Breakfast (288 calories)

• 1 serving Muesli with Raspberries

A.M. Snack (182 calories)

• 1 cup low-fat plain Greek yogurt
• ¼ cup raspberries

Lunch (381 calories)

• 1 serving No-Cook Black Bean Salad
• 1 medium peach

P.M. Snack (194 calories)

• ¼ cup dried walnut halves
• 1 plum

Dinner (442 calories)

• 1 serving Shrimp & Pepper Kebabs with Grilled Red Onion Slaw

Daily Totals: 1,486 calories, 80 g protein, 152 g carbohydrate, 37 g fiber, 72 g fat, 960 mg sodium

To Make it 1,200 Calories: Omit the yogurt at the A.M. snack and change the P.M. snack to 1 medium peach.

To Make it 2,000 Calories: Add 1 large pear to breakfast, add 1/4 cup dry-roasted unsalted almonds to the A.M. snack and add 1 serving Everything Bagel Avocado Toast to lunch.