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

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 also linked to better blood sugar management and a reduced risk of developing prediabetes and type 2 diabetes. 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 routine can work for most people. Let’s dig in!

Why This Meal Plan Is Great for You

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.

To further stabilize blood sugar levels, we pump up the fiber. Each day provides an average of 37 grams of fiber, which is above the recommended Daily Value of 28 grams of fiber per day. Though fiber is a type of carbohydrate, it’s not digested by the body and doesn’t raise blood sugar levels. Because it’s not broken down, fiber slows down digestion and, like protein, helps reduce blood sugar spikes. Research continuously links a high-fiber diet to improved blood sugar management, in addition to its numerous other health benefits.

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. Whether you have type 2 diabetes or not, prioritizing high-fiber carbohydrates is helpful for overall health, especially considering that just 7% of adults in the United States meet their daily fiber goals.

This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie needs. 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.

Exercise and Blood Sugar 

What we eat plays an important role in blood sugar management, but exercise is an important factor as well. Why? Physical activity improves insulin sensitivity, which means your body is better at using glucose (sugar) in the blood. This positive impact on insulin sensitivity can last for 24 hours post-workout. And, when we’re being active, our muscles take up blood glucose and use it for energy, which lowers blood sugar levels. The American Diabetes Association recommends a weekly goal of 150 minutes of moderate-intensity exercise per week. This may look like a brisk walk, five days a week for 30 minutes, though any physical activity that gets the heart pumping is great. If 150 minutes a week seems daunting, don’t underestimate the power of short bouts of movement. Research links walking for two to five minutes after meals with improved blood sugar levels. Looking for a plan to get started? Check out our 30-Day Walking Plan to Help Lower Your Blood Sugar Levels.

High-Fiber and High-Protein Foods to Focus On

• Fruits
• Vegetables
• Beans
• Lentils
• Whole grains (quinoa, brown rice, bulgur, oats and more)
• Soy, tofu and edamame
• Eggs
• Meat
• Poultry
• Fish
• Shellfish
• Yogurt, kefir and cottage cheese
• Nuts
• Nut butters
• Seeds

How to Meal-Prep Your Week of Meals:

1. Make Sausage, Spinach & Mushroom Egg Bites to have for breakfast throughout the week.
2. Prepare High-Protein Strawberry & Peanut Butter Overnight Oats to have for breakfast on Days 2 through 4. 
3. Make Light & Airy Whipped Cottage Cheese to have as a snack throughout the week. 

Day 1

Breakfast (437 calories, 41g carbohydrate)

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

A.M. Snack (242 calories, 17g carbohydrate)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ½ cup raspberries
• 3 Tbsp. sliced almonds

Lunch (357 calories, 23g carbohydrate)

• 1 serving Chickpea Tuna Salad

P.M. Snack (82 calories, 13g carbohydrate)

• 1 serving Light & Airy Whipped Cottage Cheese 
• 1 cup sliced carrots, bell pepper or other veggie

Dinner (439 calories, 43g carbohydrate)

• 1 serving Hot Honey Roast Chicken & Vegetables

Evening Snack (237 calories, 15g carbohydrate)

• ¼ cup unsalted dry-roasted almonds
• ½ cup blackberries

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

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.

Day 2

Breakfast (442 calories, 40g carbohydrate)

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

A.M. Snack (201 calories, 16g carbohydrate)

• 2 servings Edamame with Aleppo Pepper

Lunch (340 calories, 36g carbohydrate)

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

P.M. Snack (82 calories, 13g carbohydrate)

• 1 serving Light & Airy Whipped Cottage Cheese 
• 1 cup sliced carrots, bell pepper or other veggie

Dinner (523 calories, 33g carbohydrate)

• 1 serving Shrimp Lettuce Wraps
• 1 serving Cucumber & Avocado Salad

Evening Snack (237 calories, 15g carbohydrate)

• ¼ cup unsalted dry-roasted almonds
• ½ cup blackberries

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

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. 

Day 3

Breakfast (442 calories, 40g carbohydrate)

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

A.M. Snack (201 calories, 16g carbohydrate)

• 2 servings Edamame with Aleppo Pepper

Lunch (340 calories, 36g carbohydrate)

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

P.M. Snack (82 calories, 13g carbohydrate)

• 1 serving Light & Airy Whipped Cottage Cheese 
• 1 cup sliced carrots, bell pepper or other veggie

Dinner (529 calories, 49g carbohydrate)

• 1 serving Crispy Baked Chicken Cutlets
• 1 serving Beet Salad with Goat Cheese & Balsamic Vinaigrette

Evening Snack (206 calories, 16g carbohydrate)

• ¼ cup unsalted dry-roasted shelled pistachios
• 1 plum

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

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

Breakfast (442 calories, 40g carbohydrate)

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

A.M. Snack (201 calories, 16g carbohydrate)

• 2 servings Edamame with Aleppo Pepper

Lunch (340 calories, 36g carbohydrate)

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

P.M. Snack (82 calories, 13g carbohydrate)

• 1 serving Light & Airy Whipped Cottage Cheese 
• 1 cup sliced carrots, bell pepper or other veggie

Dinner (494 calories, 41g carbohydrate)

• 1 serving Stuffed Pepper Skillet

Evening Snack (234 calories, 23g carbohydrate)

• ¼ cup unsalted dry-roasted shelled pistachios
• 1 medium peach

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

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

Breakfast (437 calories, 41g carbohydrate)

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

A.M. Snack (242 calories, 17g carbohydrate)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ½ cup raspberries
• 3 Tbsp. sliced almonds

Lunch (340 calories, 36g carbohydrate)

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

P.M. Snack (82 calories, 13g carbohydrate)

• 1 serving Light & Airy Whipped Cottage Cheese 
• 1 cup sliced carrots, bell pepper or other veggie

Dinner (563 calories, 48g carbohydrate)

• 1 serving Anti-Inflammatory Lemony Salmon & Orzo Casserole
• 1 serving Cabbage Caesar Salad

Evening Snack (118 calories, 5g carbohydrate)

• 2 stalks celery
• 1 Tbsp. natural peanut butter

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

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

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.

Day 6

Breakfast (437 calories, 41g carbohydrate)

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

A.M. Snack (175 calories, 15g carbohydrate)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ½ cup raspberries
• 1 Tbsp. sliced almonds

Lunch (391 calories, 37g carbohydrate)

• 1 serving Anti-Inflammatory Lemony Salmon & Orzo Casserole

P.M. Snack (101 calories, 8g carbohydrate)

• 1 serving Edamame with Aleppo Pepper

Dinner (555 calories, 59g carbohydrate)

• 1 serving Easy Tofu Curry

Evening Snack (118 calories, 5g carbohydrate)

• 2 stalks celery
• 1 Tbsp. natural peanut butter

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

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

Breakfast (437 calories, 41g carbohydrate)

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

A.M. Snack (211 calories, 18g carbohydrate)

• ¼ cup unsalted dry-roasted shelled pistachios
• 1 clementine

Lunch (391 calories, 37g carbohydrate)

• 1 serving Anti-Inflammatory Lemony Salmon & Orzo Casserole

P.M. Snack (101 calories, 8g carbohydrate)

• 1 serving Edamame with Aleppo Pepper

Dinner (535 calories, 25g carbohydrate)

• 1 serving Chicken Fajita Salad

Evening Snack (118 calories, 5g carbohydrate)

• 2 stalks celery
• 1 Tbsp. natural peanut butter

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

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.