Simple 7-Day Spring Meal Plan for Better Blood Sugar, Created by a Dietitian

Say hello to the flavors of spring in this simple meal plan for better blood sugar.

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

About This Plan

• This 7-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories.
• Each day provides at least 93 g of protein and 28 g of fiber to support healthy blood sugar.
• This plan prioritizes lean proteins, healthy fats and complex carbs with plenty of fiber.

By the time spring arrives, many of us are ready to put our slow cookers away and welcome some brighter flavors. Spring is such a beautiful season (hello, flowers!), but it can also be a busy time. In this seven-day simple spring meal plan for better blood sugar, we’ve incorporate some fresh flavors of the season while keeping healthy blood sugars in mind. We chose meals that have simple ingredient lists and about 30 minutes or less of active cooking time, plus included meal-prep tips throughout to make this routine fit into busy lifestyles. Whether you currently have diabetes or prediabetes or are looking to reduce your risk, this meal plan can work for most people.

Day 1

Daily Totals: 1,790 calories, 81g fat, 18g saturated fat, 99g protein, 178g carbohydrates, 37g fiber, 1,891mg sodium.

Breakfast (390 calories)

• Serve with 1 medium banana

Lunch (406 calories)

• Serve with 1 cup sliced strawberries

Dinner (573 calories)

• Serve with ¾ cup cooked quinoa

Snacks

• ¼ cup unsalted dry-roasted shelled pistachios and 1 medium apple (271 calories)

Make it 1,500 calories: Omit banana at breakfast and pistachios at P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 2

Daily Totals: 1,781 calories, 65g fat, 14g saturated fat, 125g protein, 181g carbohydrate, 31g fiber, 1,563mg sodium.

Breakfast (401 calories)

• Serve with 1 cup nonfat plain strained Greek-style yogurt
• ½ cup blueberries

Lunch (475 calories)

• Serve with 3 oz. cooked chicken breast
• 1 small pear

Dinner (457 calories)

• Serve with 1 serving Crispy Lemon-Herb Roasted Potatoes

Snacks

• 1 medium apple and 1 Tbsp. almond butter (193 calories)
• ½ cup nonfat plain kefir and ½ cup blackberries (76 calories)
• 1 cup edamame, in pods (179 calories)

Make it 1,500 calories: Omit almond butter at A.M. snack and omit evening snack.

Make it 2,000 calories: Increase to 3 Tbsp. almond butter at A.M. snack.

Meal-Prep Tips

• Make Lemon-Blueberry Granola to have for breakfast throughout the week.
• Prepare Chopped Salad with Chickpeas, Olives & Feta to have for lunch on Days 2 through 5.

Day 3

Daily Totals: 1,790 calories, 67g fat, 14g saturated fat, 133g protein, 176g carbohydrate, 36g fiber, 1,641mg sodium.

Breakfast (401 calories)

• 1 serving Lemon-Blueberry Granola
• Serve with 1 cup nonfat plain strained Greek-style yogurt
• ½ cup blueberries

Lunch (475 calories)

• 1 serving Chopped Salad with Chickpeas, Olives & Feta
• Serve with 3 oz. cooked chicken breast
• 1 small pear

Dinner (597 calories)

• Serve with 1 serving White Bean & Veggie Salad
• 1 thin (½-oz.) slice whole-wheat baguette

Snacks

• 1 cup edamame (in pods) and ½ cup blackberries (210 calories)
• ½ cup nonfat plain kefir and 1 medium orange (107 calories)

Make it 1,500 calories: Omit edamame at A.M. snack and pear at lunch.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 4

Daily Totals: 1,781 calories, 63g fat, 14g saturated fat, 125g protein, 191g carbohydrate, 28g fiber, 1,620mg sodium.

Breakfast (401 calories)

• 1 serving Lemon-Blueberry Granola
• Serve with 1 cup nonfat plain strained Greek-style yogurt
• ½ cup blueberries

Lunch (475 calories)

• 1 serving Chopped Salad with Chickpeas, Olives & Feta
• Serve with 3 oz. cooked chicken breast
• 1 small pear

Dinner (438 calories)

Snacks

• 1 medium apple and 2 tsp. almond butter (160 calories)
• 1 cup edamame (in pods) and 1 medium bell pepper, sliced (216 calories)
• 1 cup nonfat plain kefir (90 calories)

Make it 1,500 calories: Omit edamame at P.M. snack and omit evening snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 5

Daily Totals: 1,780 calories, 64g fat, 14g saturated fat, 132g protein, 181g carbohydrate, 30g fiber, 1,738mg sodium.

Breakfast (401 calories)

• 1 serving Lemon-Blueberry Granola
• 1 cup nonfat plain strained Greek-style yogurt
• ½ cup blueberries

Lunch (475 calories)

• 1 serving Chopped Salad with Chickpeas, Olives & Feta
• Serve with 3 oz. cooked chicken breast
• 1 small pear

Dinner (440 calories)

• Serve with 1-oz. slice whole-wheat baguette

Snacks

• 1 serving Cottage Cheese-Berry Bowl (170 calories)
• ¾ cup nonfat plain kefir and ¾ cup blackberries (114 calories)
• 1 cup edamame, in pods (179 calories)

Make it 1,500 calories: Omit pear at lunch and omit evening snack.

Make it 2,000 calories: Substitute 1 serving White Bean & Avocado Toast for the baguette at dinner and add 1 medium orange to evening snack.

Day 6

Daily Totals: 1,809 calories, 86g fat, 16g saturated fat, 101g protein, 172g carbohydrates, 36g fiber, 1,487mg sodium.

Breakfast (401 calories)

• 1 serving Lemon-Blueberry Granola
• Serve with 1 cup nonfat plain strained Greek-style yogurt
• ½ cup blueberries

Lunch (363 calories)

• Serve with 1 large pear

Dinner (512 calories)

• Serve with 1 serving Garlicky Green Beans

Snacks

• 1 medium apple and 2 Tbsp. almond butter (291 calories)
• ¼ cup unsalted dry-roasted almonds and 1 clementine (241 calories)

Make it 1,500 calories: Omit almond butter at A.M. snack and omit pear at lunch.

Make it 2,000 calories: Add 1 serving Cottage Cheese-Berry Bowl as an evening snack.

Day 7

Daily Totals: 1,820 calories, 92g fat, 15g saturated fat, 93g protein, 172g carbs, 33g fiber, 1,777mg sodium.

Breakfast (390 calories)

• 1 serving ”Egg in a Hole” Peppers with Avocado Salsa
• Serve with 1 medium banana

Lunch (363 calories)

• 1 serving Arugula & Cucumber Salad with Tuna
• Serve with 1 large pear

Dinner (398 calories)

Snacks

• 1 medium apple and 2 Tbsp. almond butter (291 calories)
• 1 serving Cottage Cheese-Berry Bowl (170 calories)
• ¼ cup unsalted dry-roasted almonds (206 calories)

Make it 1,500 calories: Omit pear at lunch and omit evening snack.

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.

Frequently asked Questions

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

Yes! This meal plan is meant to serve as inspiration. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious healthy diabetes-friendly recipes.

Can I eat the same breakfast or lunch every day?

Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 390 to 401 calories while the lunches span 363 to 475 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.

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 is no one-size-fits-all recommendation for carbohydrate intake for people with diabetes. It’s clear that the type of carbohydrates we eat matters, so reducing refined grains and added sugars while including more fiber-rich carbs can help support healthy blood sugar levels. When it comes to the amount of carbs you should eat, pay attention how your blood sugar responds to your meals and snacks and consider working with a registered dietitian or certified diabetes educator for additional guidance.

Strategies to Help Improve Blood Sugar

Here are some tried-and-true ways to help improve blood sugar management:

• Reduce Carbohydrates: While there is no one-size-fits-all approach to managing diabetes, research links a reduced carbohydrate intake with better blood sugar levels. Prioritizing carbohydrates that are high-fiber, such as whole grains, beans, lentils and most fruits and vegetables, can help improve blood sugar. It’s also helpful to spread carbohydrates evenly throughout the day between all meals and snacks, instead of eating one high-carb meal, which may cause blood sugar spikes.
• Increase Physical Activity: Regular exercise is helpful for both managing and preventing type 2 diabetes. The American Diabetes Association recommends people aim for at least 150 minutes a week of moderate-intensity exercise, such as a brisk walk. Shorter bursts of exercise are effective, too. Walking for just two to five minutes after a meal can significantly reduce blood sugar levels. Wondering how to get started? Check out our 30-Day Walking Plan to Help Lower Your Blood Sugar Levels.
• Prioritize Protein: For more stable blood sugar levels, it’s recommended to have a protein source at every meal and most snacks. While meat and poultry are great sources of protein, they’re not the only ones. Eggs, beans, lentils, Greek yogurt, tofu and soy, kefir, nuts and seeds are also great sources of protein. Having a good source of protein alongside nonstarchy vegetables and a high-fiber carb source at most meals can help support healthy blood sugar levels.

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.