7-Day Meal Plan for Prediabetes: Blood Sugar Management

Managing prediabetes doesn’t mean giving up the foods you love. With a thoughtful diet plan for prediabetes, you can stabilize blood sugar levels, maintain energy, and potentially prevent the progression to type 2 diabetes. This guide provides a comprehensive 7-day meal plan to support your blood sugar in prediabetes.

What Is Prediabetes

Prediabetes is a condition characterized by elevated blood sugar levels that are not yet high enough for a diabetes diagnosis. According to the Centers for Disease Control and Prevention (CDC), more than 96 million U.S. adults—about 1 in 3—have prediabetes, and many are unaware of it. Prediabetes is a critical early indicator of insulin resistance, where the body struggles to use insulin effectively.

The good news? Prediabetes can be reversible with dietary changes, regular exercise and weight management. By prioritizing a balanced, nutrient-dense diet, you can take meaningful steps toward preventing type 2 diabetes.

Now, please remember that these meal strategies can help support energy consistency throughout the day, focusing on fiber and protein. There is also an element of getting in movement (intentional exercise) to help with your blood sugar. If your blood sugar has still not improved, it’s possible that certain stressors could be impacting it.¹

How a Meal Plan Helps Manage Prediabetes

I always say the right meal plan is the one you can stick to daily. There is however a way to crowd in specific nutrients that can support your blood sugar. Here are the following tips I would recommend to support your Prediabetes in your meal plan efforts.

1. Regulates blood sugar levels: Incorporating foods with a low glycemic index (GI) slows the release of glucose into the bloodstream. Low-glycemic-index foods (with a glycemic index score of less than 55) are known to help minimize large fluctuations in postprandial (after eating) blood glucose levels. A low-glycemic-index diet, which emphasizes these foods, is associated with improved blood glucose control and appetite regulation.²
2. Supports weight management: A calorie-conscious, nutrient-dense diet can help reduce excess weight, a key factor in improving insulin sensitivity.
3. Promotes cardiovascular health: Emphasizing fiber-rich and anti-inflammatory foods can reduce the risk of heart disease, a common concern in prediabetes. As a matter of fact, in randomized controlled trials, increasing fiber intake reduced LDL cholesterol (LDL-C) by about 18 mg/dL in people with cardiovascular disease. It also reduced LDL-C by about 11 mg/dL, triglycerides by 17 mg/dL, fasting blood glucose by 8.6 mg/dL, and fasting blood insulin by 3.5 pmol/L.³

A structured plan eliminates guesswork and helps you maintain consistency—one of the most important factors in building lasting habits.

Read: Low Glycemic Fruits for Diabetes

The Plate Method: A Tool for Blood Sugar Management

The American Diabetes Association (ADA) recommends the Plate Method as a simple way to create balanced meals that support stable blood sugar levels.

Here’s how to build your plate:

1. Fill half your plate with non-starchy vegetables: These include leafy greens, broccoli, cauliflower, peppers, and zucchini. Non-starchy vegetables are low in carbs and high in fiber, helping to manage post-meal blood sugar spikes.
2. Fill one-quarter of your plate with lean protein: Options like chicken, fish, eggs, tofu, or legumes slow digestion and prevent rapid glucose absorption.
3. Fill one-quarter of your plate with complex carbohydrates: Choose whole grains (like quinoa, brown rice, or farro), legumes, or starchy vegetables (like sweet potatoes). These foods are digested slowly and provide steady energy.
4. Incorporate healthy fats: Add a small serving of avocado, nuts, seeds, or olive oil to enhance satiety and nutrient absorption.
5. Hydrate wisely: Water, unsweetened tea or other low-calorie beverages are best. Avoid sugary drinks.

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7-Day Meal Plan for Prediabetes

If you need a little inspiration on where to start, this 7-day prediabetes meal plan starts you at 1500 calories with about 100 grams of protein per day. Rememebr, protein and fiber help to support your blood sugar levels!

Day 1

Breakfast:

Spinach and Feta Scrambled Eggs

• 2 eggs
• 1 cup spinach
• 1 oz feta cheese
• 1 tsp olive oil for cooking

Whole-Grain Toast: 2 slices

Grapefruit: ½

Macronutrients:

• Calories: ~365
• Protein: ~20.5g
• Carbohydrates: ~28g
• Fat: ~19.5g

Lunch:

Grilled Chicken Salad

• 5 oz grilled chicken breast
• 2 cups mixed greens
• 1 cup cherry tomatoes
• 1 cup cucumbers
• 2 tbsp olive oil vinaigrette
• 1 tbsp sunflower seeds

Apple: 1 medium

Macronutrients:

• Calories: ~525
• Protein: ~43g
• Carbohydrates: ~26g
• Fat: ~30g

Snack:

Almonds: 15

Macronutrients:

• Calories: ~105
• Protein: ~4g
• Carbohydrates: ~3.5g
• Fat: ~9g

Read: 10 High Protein Snack Idea’s for Blood Sugar

Dinner:

Baked Salmon with Lemon-Dill Glaze

• 4 oz baked salmon
• ½ cup steamed broccoli
• 1 cup roasted sweet potato

Macronutrients:

• Calories: ~505
• Protein: ~30g
• Carbohydrates: ~35g
• Fat: ~20g

Daily Totals:

• Calories: ~1,500
• Protein: ~98g
• Carbohydrates: ~92g

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Day 2

Breakfast:

Greek Yogurt with Blueberries and Chia Seeds

• ¾ cup unsweetened Greek yogurt
• ½ cup fresh blueberries
• 1 tbsp chia seeds

Macronutrients:

• Calories: ~165
• Protein: ~12g
• Carbohydrates: ~14g
• Fat: ~5g

Lunch:

Turkey and Avocado Lettuce Wrap

• 3 oz sliced turkey breast
• ¼ avocado
• Large lettuce leaves for wrapping

Carrot Sticks and Hummus:

• 1 cup carrot sticks
• 2 tbsp hummus

Macronutrients:

• Calories: ~325
• Protein: ~21g
• Carbohydrates: ~15g
• Fat: ~19g

Snack:

Hard-Boiled Egg: 1

Macronutrients:

• Calories: ~70
• Protein: ~6g
• Carbohydrates: 0g
• Fat: ~5g

Dinner:

Stir-Fried Tofu with Vegetables and Quinoa

• 4 oz tofu, cubed
• 1 cup snap peas
• 1 cup bell peppers, sliced
• 1 tbsp low-sodium soy sauce
• ½ cup cooked quinoa

Macronutrients:

• Calories: ~525
• Protein: ~25g
• Carbohydrates: ~38g
• Fat: ~18g

Daily Totals:

• Calories: ~1,500
• Protein: ~64g
• Carbohydrates: ~67g
• Fat: ~47g

>>On the Go? Sandwiches are my Friend! Get my Favorites Here<<

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Day 3

Overnight Oats with Walnuts and Pear

• ½ cup oats
• ½ cup unsweetened almond milk
• Dash of cinnamon
• 1 tbsp walnuts
• ½ pear, sliced

Macronutrients:

• Calories: ~235
• Protein: ~6g
• Carbohydrates: ~30g
• Fat: ~9g

Lunch:

Lentil Soup with Arugula Salad

• 1 cup lentil soup
• 2 cups arugula
• 1 tbsp balsamic dressing

Orange: 1 small

Macronutrients:

• Calories: ~365
• Protein: ~17g
• Carbohydrates: ~48g
• Fat: ~8g

Snack:

Celery Sticks with Almond Butter

• 1 cup celery sticks
• 1 tbsp almond butter

Macronutrients:

• Calories: ~105
• Protein: ~3g
• Carbohydrates: ~5g
• Fat: ~9g

Dinner:

Grilled Chicken Breast with Garlic Sautéed Spinach and Mashed Cauliflower

• 4 oz grilled chicken breast
• 1 cup sautéed spinach with garlic (1 tsp olive oil)
• 1 cup mashed cauliflower

Macronutrients:

• Calories: ~475
• Protein: ~40g
• Carbohydrates: ~12g
• Fat: ~25g

Daily Totals:

• Calories: ~1,500
• Protein: ~66g
• Carbohydrates: ~95g
• Fat: ~51g

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Day 4

Breakfast:

Veggie-Packed Omelet with Avocado Toast

• 2 eggs
• ¼ cup mushrooms
• ¼ cup diced bell peppers
• ¼ cup diced onions
• 1 slice whole-grain bread with ¼ avocado

Macronutrients:

• Calories: ~315
• Protein: ~15g
• Carbohydrates: ~20g
• Fat: ~20g

Lunch:

Tuna Salad over Greens with Whole-Grain Crackers

• 3 oz tuna (canned in water)
• 1 tbsp light mayo
• 1 tbsp mustard
• ¼ cup diced celery
• 2 cups mixed greens
• 5 whole-grain crackers

Macronutrients:

• Calories: ~345
• Protein: ~30g
• Carbohydrates: ~20g
• Fat: ~12g

Snack:

Mixed Nuts: 1 small handful (about 1 oz)

Macronutrients:

• Calories: ~170
• Protein: ~5g
• Carbohydrates: ~6g
• Fat: ~15g

Dinner:

Baked Cod with Citrus Glaze, Roasted Brussels Sprouts, and Brown Rice

• 4 oz baked cod with 1 tbsp citrus glaze (orange juice and zest)
• 1 cup roasted Brussels sprouts
• ½ cup cooked brown rice

Macronutrients:

• Calories: ~525
• Protein: ~35g
• Carbohydrates: ~38g
• Fat: ~15g

Daily Totals:

• Calories: ~1,500
• Protein: ~85g
• Carbohydrates: ~84g
• Fat: ~62g

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Day 5

Breakfast:

Smoothie with Spinach, Berries, and Protein Powder

• 1 cup unsweetened almond milk
• 1 cup fresh spinach
• ½ cup frozen mixed berries
• 1 scoop protein powder

Learn More Here About More About Almond Milk.

Macronutrients:

• Calories: ~225
• Protein: ~25g
• Carbohydrates: ~12g
• Fat: ~5g

Lunch:

Grilled Chicken and Quinoa Bowl with Roasted Veggies and Tahini Dressing

• 4 oz grilled chicken breast
• ½ cup cooked quinoa
• 1 cup roasted mixed vegetables (zucchini, bell peppers, and onions)
• 1 tbsp tahini dressing

Macronutrients:

• Calories: ~450
• Protein: ~35g
• Carbohydrates: ~28g
• Fat: ~16g

Snack:

Cottage Cheese with Cucumber Slices

• ½ cup low-fat cottage cheese
• 3 slices of cucumber

Macronutrients:

• Calories: ~90
• Protein: ~11g
• Carbohydrates: ~3g
• Fat: ~2g

Dinner:

Turkey Meatballs with Zucchini Noodles and Marinara Sauce

• 4 turkey meatballs (4 oz ground turkey)
• 1 cup zucchini noodles
• ½ cup marinara sauce (low-sugar)

Macronutrients:

• Calories: ~375
• Protein: ~33g
• Carbohydrates: ~12g
• Fat: ~20g

Daily Totals:

• Calories: ~1,500
• Protein: ~104g
• Carbohydrates: ~55g
• Fat: ~43g

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Day 6

Breakfast:

Scrambled Eggs with Sautéed Kale and Onions, and Whole-Grain Tortilla

• 2 large eggs
• 1 cup kale, sautéed with 1 tsp olive oil
• ¼ cup diced onions
• 1 small whole-grain tortilla

Macronutrients:

• Calories: ~275
• Protein: ~15g
• Carbohydrates: ~17g
• Fat: ~17g

Lunch

Mediterranean Chickpea Salad

• ½ cup chickpeas
• 1 cup diced cucumbers
• 1 cup cherry tomatoes, halved
• 5 black olives, sliced
• 1 oz crumbled feta cheese
• 1 tbsp olive oil and lemon juice dressing

Macronutrients:

• Calories: ~375
• Protein: ~11g
• Carbohydrates: ~26g
• Fat: ~25g

Snack:

String Cheese: 1 stick (low-moisture part-skim mozzarella)

Macronutrients:

• Calories: ~80
• Protein: ~7g
• Carbohydrates: ~1g
• Fat: ~6g

Dinner:

Herb-Crusted Pork Tenderloin with Green Beans and Mashed Sweet Potatoes

• 4 oz pork tenderloin, herb-crusted
• 1 cup steamed green beans
• ½ cup mashed sweet potatoes

Macronutrients:

• Calories: ~470
• Protein: ~35g
• Carbohydrates: ~25g
• Fat: ~20g

Daily Totals:

• Calories: ~1,500
• Protein: ~68g
• Carbohydrates: ~69g
• Fat: ~68g

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Day 7

Breakfast:

Chia Pudding with Fresh Raspberries

• 3 tbsp chia seeds
• ¾ cup unsweetened almond milk
• ½ cup fresh raspberries

Macronutrients:

• Calories: ~210
• Protein: ~6g
• Carbohydrates: ~18g
• Fat: ~12g

Lunch:

Herb-Crusted Pork Tenderloin on Spinach Salad

• 4 oz leftover herb-crusted pork tenderloin
• 2 cups fresh spinach
• 1 tbsp olive oil dressing

Macronutrients:

• Calories: ~375
• Protein: ~32g
• Carbohydrates: ~5g
• Fat: ~24g

Snack:

Bell Pepper Slices with Guacamole

• 1 cup sliced bell peppers
• 2 tbsp guacamole

Macronutrients:

• Calories: ~100
• Protein: ~2g
• Carbohydrates: ~8g
• Fat: ~7g

Dinner:

Wild Rice with Grilled Shrimp Skewers

• ½ cup cooked wild rice
• 4 oz grilled shrimp
• 1 cup grilled zucchini and cherry tomatoes

Macronutrients:

• Calories: ~480
• Protein: ~35g
• Carbohydrates: ~32g
• Fat: ~15g

Daily Totals:

Fat: ~58g

Calories: ~1,500

Protein: ~75g

Carbohydrates: ~63g

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Scientific Evidence for Diet and Prediabetes

1. Low Glycemic Index Diets: Foods with a low GI help control blood sugar. A study confirmed that low-GI diets improve glycemic control and reduce HbA1c levels in individuals with prediabetes.⁴
2. Mediterranean Diet Benefits: A Mediterranean-style diet—rich in vegetables, whole grains, healthy fats, and lean proteins—has been linked to a reduced risk of type 2 diabetes.⁵
3. Weight Loss and Insulin Sensitivity: Modest weight loss (5–10% of body weight) significantly improves insulin sensitivity and can even reverse prediabetes.

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The Bottom Line

Managing prediabetes starts with small, manageable changes to your diet and lifestyle. By following this 7-day meal plan and adopting the Plate Method, you can take charge of your health and work toward reversing prediabetes. Combine these dietary shifts with regular exercise and stress management for the best results.

Remember, progress is a journey, not a sprint. Start small, and stay consistent! If you feel like you need more support, please don’t hesitate to reach out to me, a registered dietitian.

Disclaimer: This article is not intended to provide medical advice, diagnosis, opinion, treatment or services. This article and the links contained in it provide general information for educational purposes only. The information provided in this article is not a substitute for medical care, and should not be used in place of the advice of your physician or registered dietitian.

We are a health and wellness site, with work written by Registered Dietitians or Medical Professionals, please review our editorial process here.

FAQs About Prediabetes and Meal Plans

1. Sharma K, Akre S, Chakole S, Wanjari MB. Stress-Induced Diabetes: A Review. Cureus. 2022;14(9):e29142. Published 2022 Sep 13. doi:10.7759/cureus.29142 ↩︎
2. Perin L, Camboim IG, Lehnen AM. Low glycaemic index and glycaemic load diets in adults with excess weight: Systematic review and meta-analysis of randomised clinical trials. J Hum Nutr Diet. 2022;35(6):1124-1135. doi:10.1111/jhn.13029 ↩︎
3. Reynolds AN, Akerman A, Kumar S, Diep Pham HT, Coffey S, Mann J. Dietary fibre in hypertension and cardiovascular disease management: systematic review and meta-analyses. BMC Med. 2022;20(1):139. Published 2022 Apr 22. doi:10.1186/s12916-022-02328-x ↩︎
4. Peres M, Costa HS, Silva MA, Albuquerque TG. The Health Effects of Low Glycemic Index and Low Glycemic Load Interventions on Prediabetes and Type 2 Diabetes Mellitus: A Literature Review of RCTs. Nutrients. 2023;15(24):5060. Published 2023 Dec 10. doi:10.3390/nu15245060 ↩︎
5. Martín-Peláez S, Fito M, Castaner O. Mediterranean Diet Effects on Type 2 Diabetes Prevention, Disease Progression, and Related Mechanisms. A Review. Nutrients. 2020;12(8):2236. Published 2020 Jul 27. doi:10.3390/nu12082236 ↩︎