If you’re looking to improve your blood sugar levels, eating more fiber may be the key. Numerous studies link a high-fiber diet with improved blood sugar levels and a reduced hemoglobin A1C, which is a blood test that measures average blood sugar levels over the previous two to three months. In this seven-day high-fiber meal plan for better blood sugar, you’ll find a week of fiber-rich foods and a consistent carbohydrate level throughout each day’s meals and snacks to support healthy blood sugar levels. To further promote healthy blood sugar levels, we opted for a moderately low carbohydrate level of about 40% of the day’s total calories. With three different calorie levels to choose from, this seven-day meal plan can work for most people, including those who currently have high blood sugar levels or people looking to reduce their risk.
| Meal Plan at a Glance | ||
|---|---|---|
| Breakfast / A.M. Snack | Lunch / P.M. Snack | Dinner |
| Cottage cheese bowl/ Yogurt parfait | Sandwich/ Apple & nut butter | Roasted salmon bowls |
| Overnight oats/ Yogurt parfait | Chicken soup/ Edamame & berries | Chicken & vegetables |
| Overnight oats/ Yogurt parfait | Chicken soup/ Edamame & berries | Pesto shrimp & gnocchi |
| Overnight oats/ Almonds | Chicken soup/ Apple & nut butter | Stuffed peppers |
| Breakfast pita/ Edamame & berries | Chopped salad/ Apple & nut butter | Chicken pasta |
| Cottage cheese bowl/ Edamame & berries | Chopped salad/ Kefir & orange | Chickpea & potato hash |
| Egg tartine & berries/ Edamame | Chopped salad/ Apple & nut butter | Halibut & roasted vegetables |
Day 1
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Breakfast (486 calories, 44g carbs)
- 1 serving Savory Cottage Cheese Bowl
- 1 medium pear
A.M. Snack (198 calories, 17g carbs)
- 1 cup nonfat plain strained Greek-style yogurt
- ½ cup raspberries
- 1 Tbsp. sliced almonds
Lunch (400 calories, 41g carbs)
- 1 serving
- 1 cup sliced strawberries
P.M. Snack (291 calories, 31g carbs)
- 1 medium apple
- 2 Tbsp. almond butter
Dinner (443 calories, 34g carbs)
- 1 serving
Daily Totals: 1,818 calories, 77g fat, 13g saturated fat, 124g protein, 167g carbohydrate, 36g fiber, 1,801 mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 2
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Breakfast (423 calories, 49g carbs)
- 1 serving
- 1 cup nonfat plain kefir
A.M. Snack (198 calories, 17g carbs)
- 1 cup nonfat plain strained Greek-style yogurt
- ½ cup raspberries
- 1 Tbsp. sliced almonds
Lunch (469 calories, 36g carbs)
- 1 serving
P.M. Snack (222 calories, 25g carbs)
- 1 cup edamame, in pods
- ½ cup blueberries
Dinner (502 calories, 40g carbs)
- 1 serving
Daily Totals: 1,814 calories, 74g fat, 13g saturated fat, 133g protein, 165g carbohydrate, 34g fiber, 1,785mg sodium.
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium apple.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 3
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Breakfast (423 calories, 49g carbs)
- 1 serving
- 1 cup nonfat plain kefir
A.M. Snack (282 calories, 22g carbs)
- 1 cup nonfat plain strained Greek-style yogurt
- ½ cup raspberries
- 2 Tbsp. sliced almonds
- 1 Tbsp. chia seeds
Lunch (469 calories, 36g carbs)
- 1 serving
P.M. Snack (222 calories, 25g carbs)
- 1 cup edamame, in pods
- ½ cup blueberries
Dinner (398 calories, 41g carbs)
- 1 serving
Daily Totals: 1,794 calories, 70g fat, 13g saturated fat, 128g protein, 173g carbohydrate, 33g fiber, 1,610mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. almond butter as an evening snack.
Day 4
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Breakfast (423 calories, 49g carbs)
- 1 serving
- 1 cup nonfat plain kefir
A.M. Snack (206 calories, 7g carbs)
- ¼ cup unsalted dry-roasted almonds
Lunch (469 calories, 36g carbs)
- 1 serving
P.M. Snack (193 calories, 28g carbs)
- 1 medium apple
- 1 Tbsp. almond butter
Dinner (486 calories, 52g carbs)
- 1 serving Spiced Couscous-Stuffed Peppers
Meal-Prep Tip: Make Chickpea Chopped Salad with Pita Chips to have for lunch on Days 5 through 7.
Daily Totals: 1,777 calories, 91g fat, 14g saturated fat, 88g protein, 176g carbohydrate, 34g fiber, 1,518mg sodium.
Make it 1,500 calories: Omit A.M. snack and omit almond butter at P.M. snack.
Make it 2,000 calories: Add 1 medium banana to A.M. snack and increase to 2 Tbsp. almond butter at P.M. snack.
Day 5
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Breakfast (368 calories, 55g carbs)
- 1 serving
A.M. Snack (220 calories, 24g carbs)
- 1 cup edamame, in pods
- ¾ cup sliced strawberries
Lunch (437 calories, 46g carbs)
- 1 serving Chickpea Chopped Salad with Pita Chips
- ½ cup nonfat plain strained Greek-style yogurt
- ½ cup blueberries
- 1 Tbsp. sliced almonds
P.M. Snack (291 calories, 31g carbs)
- 1 medium apple
- 2 Tbsp. almond butter
Dinner (470 calories, 47g carbs)
- 1 serving
Daily Totals: 1,786 calories, 72g fat, 14g saturated fat, 100g protein, 207g carbohydrate, 38g fiber, 1,762mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 6
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Breakfast (486 calories, 44g carbs)
- 1 serving Savory Cottage Cheese Bowl
- 1 medium pear
A.M. Snack (207 calories, 20g carbs)
- 1 cup edamame, in pods
- ½ cup sliced strawberries
Lunch (437 calories, 46g carbs)
- 1 serving Chickpea Chopped Salad with Pita Chips
- ½ cup nonfat plain strained Greek-style yogurt
- ½ cup blueberries
- 2 Tbsp. sliced almonds
P.M. Snack (152 calories, 27g carbs)
- 1 cup nonfat plain kefir
- 1 medium orange
Dinner (497 calories, 42g carbs)
- 1 serving
- 2 cups mixed greens
- 1 serving Lemon-Shallot Vinaigrette
Daily Totals: 1,779 calories, 82g fat, 14g saturated fat, 94g protein, 180g carbohydrate, 39g fiber, 2,068mg sodium.
Make it 1,500 calories: Omit A.M. snack and omit kefir at P.M. snack.
Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. almond butter as an evening snack.
Day 7
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Breakfast (399 calories, 35g carbs)
- 2 servings Egg Tartine
- ½ cup blackberries
A.M. Snack (180 calories, 14g carbs)
- 1 cup edamame, in pods
Lunch (437 calories, 46g carbs)
- 1 serving Chickpea Chopped Salad with Pita Chips
- ½ cup nonfat plain strained Greek-style yogurt
- ½ cup blueberries
- 2 Tbsp. sliced almonds
P.M. Snack (291 calories, 31g carbs)
- 1 medium apple
- 2 Tbsp. almond butter
Dinner (490 calories, 45g carbs)
- 1 serving Pistachio-Crusted Halibut
- 1 serving Roasted Romesco Vegetables
- ½ cup cooked quinoa
Daily Totals: 1,786 calories, 85g fat, 14g saturated fat, 103g protein, 177g carbohydrate, 42g fiber, 1,860mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Prep Ahead Tips
- Make to have for breakfast on Days 2 through 4.
- Prepare to have for lunch on Days 2 through 4.
Frequently Asked Questions
Is it OK to mix and match meals if there is one I do not like?
Yes! If there’s a meal you don’t like, consider repeating a meal in this plan or browse more of our high-fiber dinner recipes. We aimed for about 40 to 50 grams of fiber-rich carbohydrates per meal.
Can I eat the same breakfast or lunch every day?
If it’s easier for your routine to eat the same breakfast and lunch every day, that works! All of the breakfast and lunch options provide similar amounts of calories and carbohydrates, so a simple swap should work for most people.
Why is there not a modification for 1,200 calories?
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
How many carbohydrates should I eat per day?
There’s no one-size-fits-all recommendation for the number of carbohydrates you should eat in a day. Recommendations often depend on activity level, appetite and blood sugar response. For a more individualized plan, consider working with a registered dietitian or certified diabetes educator to find the right level for you.
How This Meal Plan Can Support Healthy Blood Sugar
To help support healthy blood sugar levels, we created this meal plan with a few parameters in mind:
- Strategic Carbohydrate Intake: We opted for a moderately low carbohydrate level, with about 40% of the total daily calories from carbohydrates. To promote stable blood sugar levels, we spread the carbohydrates fairly evenly throughout the day’s meals and snacks. If you have high blood sugar, you may think you need to restrict carbohydrates, but that’s often not sustainable or necessary. Instead, opt for fiber-rich carbohydrates, which research shows can play an important role in improving blood sugar levels.
- Prioritize Fiber and Protein: Each day provides an average of 110 grams of protein and 36 grams of fiber. You’ll find a variety of protein sources, including poultry, fish, eggs, dairy, nuts and legumes. Because protein is digested more slowly than refined grains, it can help improve satiety and promote stable blood sugar levels. Fiber-rich foods include whole grains, beans, lentils and most fruits and vegetables.
- Heart-Healthy: Having diabetes can increase your risk of developing heart disease. To support heart health, we limited saturated fat to a maximum 14 grams per day and kept sodium under 2,300 milligrams per day. We also prioritized fiber, which helps support healthy blood sugar levels and can reduce the risk of heart disease.
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 analyzed 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. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
