7-Day High-Protein, High-Fiber Meal Plan for Better Blood Sugar, Created by a Dietitian

Improve your blood sugar by filling up on protein and fiber in this 7-day meal plan.

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 97g of protein and 33g of fiber to support healthy blood sugar.
• This plan prioritizes protein, fiber and moderate carbs to help reduce blood sugar spikes.

In this seven-day meal plan for better blood sugar, we combine forces and prioritize two nutrients that help promote stable energy and mitigate blood sugar spikes: protein and fiber. Fiber, a type of indigestible carbohydrate, has many health benefits, including improved blood sugar. Protein is broken down more slowly than carbohydrate foods; pairing protein with carbohydrates can help reduce blood sugar spikes compared to a carbohydrate food eaten alone. Whether you currently have type 2 diabetes, are at an increased risk of blood sugar disorders, or are simply looking for a delicious and filling meal plan, this meal plan gives three different calorie levels that can work for most people. Let’s dig in!

Day 1

Daily Totals: 1,793 calories, 90g fat, 103g protein, 151g carbohydrate, 33g fiber, 2,067mg sodium

Breakfast (437 calories)

• Serve with 1 cup low-fat plain kefir
• 1 medium apple

Lunch (357 calories)

Dinner (439 calories)

Snacks

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt, ½ cup raspberries, and 3 Tbsp. sliced almonds (242 calories)
• ¼ cup unsalted dry-roasted almonds and ½ cup blackberries (237 calories)

• Serve with 1 cup sliced carrots, bell pepper or other veggie

Make it 1,500 calories: Reduce to 1 Tbsp. sliced almonds at A.M. snack and omit evening snack. 

Make it 2,000 calories: Add 2 servings Edamame with Aleppo Pepper to P.M. snack.

Meal-Prep Tips

• Make Sausage, Spinach & Mushroom Egg Bites to have for breakfast throughout the week.
• Make Light & Airy Whipped Cottage Cheese to have as a snack throughout the week. 

Day 2

Daily Totals: 1,825 calories, 97g fat, 97g protein, 152g carbohydrate, 43g fiber, 1,839mg sodium

Breakfast (422 calories)

• Serve with 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt

Lunch (340 calories)

• Serve with 1 medium orange

Dinner (523 calories)

• Serve with 1 serving Cucumber & Avocado Salad

Snacks

• ¼ cup unsalted dry-roasted almonds and ½ cup blackberries (237 calories)
• 1 serving Light & Airy Whipped Cottage Cheese, 1 cup sliced carrots, bell pepper or other veggie (82 calories)

Make it 1,500 calories: Reduce to 1 serving Edamame with Aleppo Pepper at A.M. snack and omit almonds at evening snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios to lunch. 

Meal-Prep Tips

• Prepare High-Protein Strawberry & Peanut Butter Overnight Oats to have for breakfast on Days 2 through 4. 

Day 3

Daily Totals: 1,800 calories, 76g fat, 116g protein, 171g carbohydrate, 38g fiber, 1,596mg sodium

Breakfast (442 calories)

• 1 serving High-Protein Strawberry & Peanut Butter Overnight Oats 
• Serve with 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt

Lunch (340 calories)

• 1 serving No-Cook White Bean & Spinach Caprese Salad
• Serve with 1 medium orange

Dinner (529 calories)

• Serve with 1 serving Beet Salad with Goat Cheese & Balsamic Vinaigrette

Snacks

• 2 servings Edamame with Aleppo Pepper (201 calories)
• 1 serving Light & Airy Whipped Cottage Cheese, 1 cup sliced carrots, bell pepper or other veggie (82 calories)
• ¼ cup unsalted dry-roasted shelled pistachios and 1 plum (206 calories)

Make it 1,500 calories: Reduce to 1 serving Edamame with Aleppo Pepper at A.M. snack and omit pistachios at evening snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 4

Daily Totals: 1,794 calories, 77g fat, 114g protein, 170g carbohydrate, 39g fiber, 1,575mg sodium

Breakfast (442 calories)

• 1 serving High-Protein Strawberry & Peanut Butter Overnight Oats 
• Serve with 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt

Lunch (340 calories)

• 1 serving No-Cook White Bean & Spinach Caprese Salad
• Serve with 1 medium orange

Dinner (494 calories)

Snacks

• 2 servings Edamame with Aleppo Pepper (201 calories)
• 1 serving Light & Airy Whipped Cottage Cheese, 1 cup sliced carrots, bell pepper or other veggie (82 calories)
• ¼ cup unsalted dry-roasted shelled pistachios and 1 medium peach (234 calories)

Make it 1,500 calories: Reduce to 1 serving Edamame with Aleppo Pepper at A.M. snack and omit pistachios at evening snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 5

Daily Totals: 1,780 calories, 86g fat, 98g protein, 160g carbohydrate, 35g fiber, 2,289mg sodium

Breakfast (437 calories)

• 1 serving Sausage, Spinach & Mushroom Egg Bites
• Serve with 1 cup low-fat plain kefir
• 1 medium apple

Lunch (340 calories)

• 1 serving No-Cook White Bean & Spinach Caprese Salad
• Serve with 1 medium orange

Dinner (563 calories)

• Serve with 1 serving Cabbage Caesar Salad

Snacks

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt, ½ cup raspberries, and 3 Tbsp. sliced almonds (242 calories)
• 1 serving Light & Airy Whipped Cottage Cheese, 1 cup sliced carrots, bell pepper or other veggie (82 calories)
• 2 stalks celery and 1 Tbsp. natural peanut butter (118 calories)

Make it 1,500 calories: Omit kefir at breakfast, almonds at A.M. snack and orange at lunch.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Meal-Prep Tips

• Reserve 2 servings Anti-Inflammatory Lemony Salmon & Orzo Casserole to have for lunch on Days 6 and 7.

Day 6

Daily Totals: 1,776 calories, 83g fat, 103g protein, 165g carbohydrate, 39g fiber, 2,098mg sodium

Breakfast (437 calories)

• 1 serving Sausage, Spinach & Mushroom Egg Bites
• Serve with 1 cup low-fat plain kefir
• 1 medium apple

Lunch (391 calories)

• 1 serving Anti-Inflammatory Lemony Salmon & Orzo Casserole

Dinner (555 calories)

Snacks

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt, ½ cup raspberries, and 1 Tbsp. sliced almonds (175 calories)
• 1 serving Edamame with Aleppo Pepper (101 calories)
• 2 stalks celery and 1 Tbsp. natural peanut butter (118 calories)

Make it 1,500 calories: Omit kefir at breakfast and almonds at A.M. snack and omit evening snack. 

Make it 2,000 calories: Increase to 2 servings Edamame with Aleppo Pepper at P.M. snack and increase to 2 Tbsp. natural peanut butter at evening snack. 

Day 7

Daily Totals: 1,791 calories, 95g fat, 108g protein, 134g carbohydrate, 36g fiber, 1,932mg sodium

Breakfast (437 calories)

• 1 serving Sausage, Spinach & Mushroom Egg Bites
• Serve with 1 cup low-fat plain kefir
• 1 medium apple

Lunch (391 calories)

• 1 serving Anti-Inflammatory Lemony Salmon & Orzo Casserole

Dinner (535 calories)

Snacks

• ¼ cup unsalted dry-roasted shelled pistachios and 1 clementine (211 calories)
• 1 serving Edamame with Aleppo Pepper (101 calories)
• 2 stalks celery and 1 Tbsp. natural peanut butter (118 calories)

Make it 1,500 calories: Omit kefir at breakfast and pistachios at A.M. snack.

Make it 2,000 calories: Increase to 2 servings Edamame with Aleppo Pepper at P.M. snack and increase to 2 Tbsp. natural peanut butter at evening snack.

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 high-fiber and high-protein 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 422 to 442 calories while the lunches span 340 to 391 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 the number of carbohydrates to eat per day, as factors such as activity level and body size can play a role. For many people with elevated blood sugar, reducing total carbohydrate intake, prioritizing high-fiber carbs and increasing protein can help improve blood sugar levels. For individual recommendations, reach out to a healthcare provider like a registered dietitian or certified diabetes educator.

How This Meal Plan Can Support Healthy Blood Sugar 

To support healthy blood sugar levels, we aimed for a moderate level of carbohydrates, with about 35% of total calories coming from carbs. Though the average carbohydrate level comes in at 158 grams per day, 37 grams of that is fiber, which does not raise blood sugar levels in the same way as other types of carbs. Because it’s not broken down, fiber slows down digestion and, like protein, helps reduce blood sugar spikes. Whether you have type 2 diabetes or not, prioritizing high-fiber carbohydrates is helpful for overall health. Each day provides an average of 106 grams of protein, spread throughout the day, to promote stable blood sugar levels and energy. Because protein is broken down more slowly than carbohydrate foods, pairing protein with carbohydrates can help reduce blood sugar spikes compared to a carbohydrate food eaten alone.

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.