7-Day High-Protein, Diabetes-Friendly Meal Plan for Weight Loss, Created by a Dietitian

Lose weight and improve blood sugar levels in this high-protein plan.

Reviewed by Dietitian Jessica Ball, M.S., RD

About This Plan

• This 7-day plan is set at 1,500 calories, with modifications for 1,800 and 2,000 calories.
• Each day provides at least 87 grams of protein and 31 grams of fiber to help you feel full. 
• This plan includes a high-protein, lower calorie routine to help facilitate weight loss.

If you have type 2 diabetes, you’ve likely heard that weight loss may improve blood sugar levels. And it’s true—weight loss can improve blood sugar levels and help people achieve remission by putting their A1C, a measure of blood sugar levels, within the normal range.  In fact, research shows that for every 1% of body weight lost, the chances of being in remission from type 2 diabetes increases by just over 2% While it’s clear that weight loss can help improve blood sugar levels for many, the reality is that losing weight can be difficult. In this 7-day plan, we map out a routine geared to help you achieve your goals. To do this, we pump up the protein, which helps improve blood sugar levels and promote weight loss by increasing satiety., You’ll also find at least 31 grams of fiber per day, which is another nutrient that helps with both weight loss and type 2 diabetes. Lastly, we opted for a lower calorie level of 1,500 calories per day while including modifications for 1,800 and 2,000 calories per day to accommodate those with different needs.

Day 1

Daily Totals: 1,509 calories, 52g fat, 14g saturated fat, 110g protein, 160g carbohydrate, 32g fiber, 1,499mg sodium

Breakfast (409 calories, 48g carbs)

Lunch (374 calories, 40g carbs)

• Serve with: ¾ cup cherries

Dinner (473 calories, 42g carbs)

Snacks

Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter as a snack.

Make it 2,000 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter as a snack and add 1 serving Simplest Spinach Salad to dinner.

Day 2

Daily Totals:1,477 calories, 62g fat, 9g saturated fat, 113g protein, 135g carbohydrate, 31g fiber, 1,776mg sodium

Breakfast (331 calories, 37g carbs)

Lunch (356 calories, 42g carbs)

• Serve with: 1 clementine

Dinner (392 calories, 35g carbs)

Snacks

• 1 serving Crunchy Roasted Edamame (91 calories, 6g carbs)
• 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers (101 calories, 7g carbs)
• ¼ cup dry-roasted unsalted almonds (206 calories, 7g carbs)

Make it 1,800 calories: Add 1 serving White Bean & Avocado Toast to lunch and 1 medium apple to the almond snack.

Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast, 1 serving White Bean & Avocado Toast to lunch, a 1-oz. slice of whole-wheat baguette to dinner and 1 medium apple to the almond snack.

Meal-Prep Tips:

1. MakeHigh-Protein Strawberry & Peanut Butter Overnight Oats to have for breakfast on days 2 through 4.
2. PrepareHigh-Protein, High-Fiber Chicken Soup to have for lunch on days 2 through 5.
3. MakeCrunchy Roasted Edamame to have as a snack throughout the week.

Day 3

Daily Totals: 1,512 calories, 55g fat, 11g saturated fat, 115g protein, 158g carbohydrate, 36g fiber, 2,034mg sodium

Breakfast (331 calories, 37g carbs)

• 1 serving High-Protein Strawberry & Peanut Butter Overnight Oats

Lunch (356 calories, 42g carbs)

• 1 serving High-Protein, High-Fiber Chicken Soup
• 1 clementine

Dinner (363 calories, 45g carbs)

Snacks

• 1 serving Crunchy Roasted Edamame (91 calories, 6g carbs)
• 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers (101 calories, 7g carbs)
• 1 cup nonfat plain strained (Greek-style) yogurt + ½ cup blueberries + 2 Tbsp. chopped walnuts (271 calories, 21g carbs)

Make it 1,800 calories: Add ¾ cup nonfat plain kefir to breakfast and 1 servingWhite Bean & Avocado Toast to lunch.

Make it 2,000 calories: Add ¾ cup nonfat plain kefir to breakfast, 1 servingWhite Bean & Avocado Toast to lunch, 1 medium apple to the edamame snack and increase to ¼ chopped walnuts at the yogurt snack.

Day 4

Daily Totals:1,488 calories, 52g fat, 11g saturated fat, 120g protein, 150g carbohydrate, 31g fiber, 2,275mg sodium

Breakfast (331 calories, 37g carbs)

• 1 serving High-Protein Strawberry & Peanut Butter Overnight Oats

Lunch (356 calories, 42g carbs)

• 1 serving High-Protein, High-Fiber Chicken Soup
• 1 clementine

Dinner (487 calories, 45g carbs)

Snacks

• 1 serving Crunchy Roasted Edamame (91 calories, 6g carbs)
• 1 cup nonfat plain strained (Greek-style) yogurt + ½ cup blueberries + 1 Tbsp. chopped walnuts (223 calories, 20g carbs)

Make it 1,800 calories: Add ¾ cup nonfat plain kefir to breakfast and 1 serving White Bean & Avocado Toast to lunch.

Make it 2,000 calories: Add ¾ cup nonfat plain kefir to breakfast, 1 serving White Bean & Avocado Toast to lunch and 1 serving Cottage Cheese Snack Jar with Fruit as a snack.Day 5

Daily Totals:1,475 calories, 64g fat, 12g saturated fat, 93g protein, 145g carbohydrate, 34g fiber, 2,147mg sodium

Breakfast (475 calories, 40g carbs)

• 1 small banana

Lunch (356 calories, 42g carbs)

• 1 serving High-Protein, High-Fiber Chicken Soup
• 1 clementine

Dinner (453 calories, 50g carbs)

Snacks

• 1 serving Crunchy Roasted Edamame (91 calories, 6g carbs)
• 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers (101 calories, 7g carbs)

Make it 1,800 calories: Add 1 servingBanana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Add 1 serving Cucumber, Tomato & Avocado Salad with Lemon-Shallot Vinaigrette to dinner, 1 medium apple to the edamame snack and 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.

Day 6

Daily Totals:1,519 calories, 64g fat, 13g saturated fat, 99g protein, 145g carbohydrate, 31g fiber, 1,474mg sodium

Breakfast (409 calories, 48g carbs)

• 1 serving Raspberry-Banana Yogurt Parfait

Lunch (431 calories, 37g carbs)

• Serve with: ¾ cup grapes

Dinner (502 calories, 40g carbs)

Snacks

• 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers (101 calories, 7g carbs)
• ½ cup blackberries + ½ cup low-fat plain kefir (76 calories, 13g carbs)

Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter as a snack.

Make it 2,000 calories: Add 1 serving Cacio e Pepe Kale Salad to dinner, increase to 1 cup kefir at the kefir + blackberry snack and add 1 medium apple with 2 Tbsp. natural peanut butter as a snack.

Day 7

Daily Totals: 1,519 calories, 72g fat, 13g saturated fat, 87g protein, 133g carbohydrate, 31g fiber, 1,917mg sodium

Breakfast (446 calories, 32g carbs)

• 1 serving High-Protein Cottage Cheese Bowl
• 1 medium orange

Lunch (445 calories, 37g carbs)

• 1 serving Chickpea-Tuna Salad Lettuce Wraps
• 1 ½ cups blackberries

Dinner (449 calories, 42g carbs)

Snacks

• ⅔ cup blueberries + ½ cup nonfat plain kefir (101 calories, 20g carbs)
• 1 large hard-boiled egg (78 calories, 1g carbs)

Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter as a snack.

Make it 2,000 calories: Add 1 serving Pineapple & Avocado Salad to dinner and 1 medium apple with 2 Tbsp. natural peanut butter as a snack.

Frequently asked Questions

​​Is it OK to mix and match meals if there is one I do not like?

Yes, you can mix and match meals if there’s one you don’t like. Each meal was chosen to meet our diabetes-friendly and high-protein parameters. While the calorie ranges are fairly similar, they do vary. If you’re closely monitoring calories, you may want to choose a meal with a similar nutrient profile or plan to adjust a snack or two.

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, go for it. Each breakfast ranges from 331 to 475 calories while lunches range from 356 to 445 calories. We aimed for about 40 grams of carbohydrate per meal. While a simple swap should work for most people, calories and carbs per meal do vary slightly. If you’re closely monitoring calories, carbs or other nutrients, you may want to make adjustments elsewhere.

Why is there not a modification for 1,200 calories?

We no longer provide modifications for 1,200-calorie days in our meal plans. Research suggests that 1,200 per day is too low for most people to meet their nutritional needs, may lead to lean muscle loss and is unsustainable for long-term health and well-being.

How many carbs should I eat per day?

When it comes to how many carbs people with type 2 diabetes should eat per day, there’s no one-size-fits-all recommendation. While carbs do raise blood sugar levels, it’s often unnecessary and unsustainable to drastically restrict carbs, plus you could miss out on valuable nutrients like fiber. Instead, many people have success by spreading their carbohydrate intake evenly throughout the day to support stable blood sugar levels, like we did in this plan. Choosing high-fiber carbs and pairing carbs with protein is another effective strategy to promote better blood sugar levels.

Other Tips for Healthy Weight Loss

• Eat More Fiber: Fiber is a type of indigestible carbohydrate found in plants. It can help improve heart health, support healthy blood sugar levels, improve gut health and promote weight loss. Yet, 95% of people in the U.S. are not reaching their recommended daily fiber goals of about 28 grams per day. In the quest to lose weight, pumping up the fiber and aiming to hit your daily quota may help you reach your goals.
• Include Protein at Meals: Eating protein at meals helps promote weight loss because it’s digested slowly, which means it keeps you fuller for longer, and it promotes satiety hormones which also help increase feelings of fullness. If you’re trying to lose weight, eating enough protein also helps preserve muscle mass while decreasing calories, which can help support a healthy metabolism.
• Increase Physical Activity: Engaging in 150 minutes of moderate-intensity aerobic exercise per week can help reduce body weight, lower body fat and reduce waist circumference. In practice, this may look like walking at a brisk pace for 30 minutes, 5 times a week. 
• Don’t Skimp on Sleep: Poor sleep does more than impact your energy the next day. Regularly getting inadequate and poor sleep can increase hunger hormones, decrease physical activity and lead to a higher calorie intake, all of which can increase weight gain. Prioritizing quality and adequate sleep of at least 7 to 9 hours per night whenever possible may help facilitate weight loss efforts.
• Seek Support: Losing weight can be challenging and everyone is on a different path. Consider seeking support from a registered dietitian, healthcare provider, friend or family member to help you achieve your goals.

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.