3-Ingredient Bell Pepper & Cheese Egg Cups Credit: Carolyn Hodges, M.S., RDN
If you’re looking to improve your blood sugar levels, it makes sense to keep an eye on added sugars in your diet. According to the Centers for Disease Control and Prevention, the average American adult eats 17 teaspoons of added sugar per day, significantly above the American Heart Association’s recommended daily max of 9 teaspoons of added sugar for men and 6 for women. The impact of added sugars is particularly concerning because not only do they raise your blood sugar, they often displace healthy nutrients that can benefit diabetes health, like fiber and protein. The good news is that natural sugars from fruit and dairy can and should be regularly included in a healthy diet for people with diabetes. Foods with natural sugars contain important nutrients, like fiber, protein, vitamins and minerals, that help support our health, unlike added sugars which are used to add flavor and sweetness without the additional health benefits. While added sugars should generally be limited, added sugars can still often be included in a healthy diet for people with diabetes. In fact, added sugars are a handy tool if you’re experiencing low blood sugar (hypoglycemia) and need to up your levels quickly, per the CDC. The trick is, of course, to enjoy everything in moderation and optimize nutrition in your daily routine. In this seven-day plan, we map out a week of nutritious and delicious recipes tailored to support healthy blood sugar. We ditch added sugars, pump up fiber and protein, and include consistent carbohydrates at each meal throughout the day to stabilize blood sugar and improve satiety. Because weight loss plays a role in improving blood sugar, we set this plan at 1,500 calories per day and included options for 1,200 and 2,000 calories a day to support those with different calorie needs. Strategies for Healthy Blood Sugar Levels Exercise: Increasing physical activity plays an important role in managing blood sugar. Incorporating strength training with cardio is ideal, but feel free to start slowly. Research shows that a 10-minute walk after each meal, for a total of 30 minutes of walking per day, plays a significant role in lowering blood sugar.Opt for Water and Unsweetened Drinks: Because sweetened drinks are so sugar-laden, they can raise blood sugar significantly. Opting for water, seltzer or other unsweetened drinks is a good place to start if you’re looking to improve blood sugar. Limit “Solo” Carbs: Because carbohydrates are digested quickly and raise your blood sugar, pairing them with slower-digesting and more satiating foods like protein and fat helps moderate our blood sugar response. This leads to more stable energy and reduces the risk of extreme blood sugar highs and lows. Aim to pair fruit with nut butter or Greek yogurt, and opt for peanut butter instead of jam on your toast.Focus on Fiber: Fiber, a type of carbohydrate that’s not digested, is an unassuming nutrient powerhouse. People who get plenty of fiber tend to reap a ton of benefits, including stable blood sugar. Opt for whole grains, beans, lentils and plenty of fruits and vegetables to maximize your intake. Diabetes-Friendly Foods to Focus On: Nuts and seeds, including natural nut butters without any added sugarsBeans and lentilsFruits, especially high-fiber fruit like berries, apples, pears and fruits with skinVegetables, particularly leafy greens and cruciferous veggiesUnsweetened dairy (yogurt, kefir, cheese)EggsPoultryFish and shellfishAvocadoOlives and olive oilWhole grains (oats, whole wheat, quinoa, bulgur and more)Herbs and spices Learn More: 9 Items to Add to Your Grocery List for Better Blood Sugar Stability, According to Dietitians How to Meal-Prep Your Week of Meals: Make 3-Ingredient Bell Pepper & Cheese Egg Cups to have for breakfast on days 1 through 3.Prepare Chimichurri Noodle Bowls to have for lunch on days 2 through 5. Day 1 Pesto Salmon Credit: Will Dickey Breakfast (300 calories, 33g carbohydrate) 1 serving 3-Ingredient Bell Pepper & Cheese Egg Cups1 medium apple A.M. Snack (140 calories, 13g carbohydrate) ⅔ cup low-fat plain Greek yogurt½ cup blackberries Lunch (322 calories, 41g carbohydrate) 1 serving No-Cook Black Bean Salad P.M. Snack (193 calories, 7g carbohydrate) 25 unsalted dry-roasted almonds Dinner (557 calories, 31g carbohydrate) 1 serving Pesto Salmon½ cup cooked quinoa Daily Totals: 1,512 calories, 87g protein, 80g fat, 125g carbohydrate, 32g fiber, 1,196mg sodium To make it 1,200 calories: Change P.M. snack to 1/4 cup raspberries and omit quinoa at dinner. To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at breakfast, add 10 dried walnut halves to A.M. snack, and add 1 large pear to P.M. snack. Day 2 Sheet-Pan Poblano-&-Corn Chicken Fajitas Credit: Photographer / Antonis Achilleos, Prop Stylist / Christine Kelly, Food Stylist / Karen Rankin Breakfast (300 calories, 33g carbohydrate) 1 serving 3-Ingredient Bell Pepper & Cheese Egg Cups1 medium apple A.M. Snack (173 calories, 12g carbohydrate) ⅔ cup raspberries10 dried walnut halves Lunch (408 calories, 36g carbohydrate) 1 serving Chimichurri Noodle Bowls1 plum P.M. Snack (141 calories, 23g carbohydrate) ¾ cup low-fat plain kefir1 medium peach Dinner (500 calories, 38g carbohydrate) 1 serving Sheet-Pan Poblano-&-Corn Chicken Fajitas Daily Totals: 1,522 calories, 86g protein, 74g fat, 143g carbohydrate, 31g fiber, 1,506mg sodium To make it 1,200 calories: Omit apple at breakfast, walnuts at A.M. snack and kefir at P.M. snack. To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to apple at breakfast, increase to 12 walnuts at A.M. snack, and add 1 serving Guacamole Chopped Salad to dinner. Day 3 Lemony Lentil Salad Credit: Jason Donnelly Breakfast (300 calories, 33g carbohydrate) 1 serving 3-Ingredient Bell Pepper & Cheese Egg Cups1 medium apple A.M. Snack (223 calories, 8g carbohydrate) 2 medium stalks celery2 Tbsp. natural peanut butter Lunch (408 calories, 36g carbohydrate) 1 serving Chimichurri Noodle Bowls1 plum P.M. Snack (197 calories, 16g carbohydrate) 1 cup low-fat plain Greek yogurt½ cup blackberries Dinner (364 calories, 41g carbohydrate) 1 serving Lemony Lentil Salad with Feta½ 6-inch whole-wheat pita Daily Totals: 1,491 calories, 88g protein, 69g fat, 134g carbohydrate, 32g fiber, 1,646mg sodium To make it 1,200 calories: Omit apple at breakfast and change P.M. snack to 1/4 cup blackberries. To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 20 unsalted dry-roasted almonds to P.M. snack, and increase to 1 whole pita at dinner. Day 4 8373215.jpg Breakfast (282 calories, 31g carbohydrate) 1 slice sprouted-wheat toast1½ Tbsp. natural peanut butter½ medium banana, slicedPinch of cinnamon Top toast with peanut butter, sliced banana and a pinch of cinnamon. A.M. Snack (131 calories, 35g carbohydrate) 1 large pear Lunch (408 calories, 36g carbohydrate) 1 serving Chimichurri Noodle Bowls1 plum P.M. Snack (206 calories, 7g carbohydrate) ¼ cup unsalted dry-roasted almonds Dinner (485 calories, 27g carbohydrate) 1 serving Chicken Hummus Bowls Daily Totals: 1,512 calories, 75g protein, 80g fat, 136g carbohydrate, 31g fiber, 1,352mg sodium To make it 1,200 calories: Change A.M. snack to 1/4 cup blueberries and change P.M. snack to 1/4 cup sliced cucumber. To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 15 dried walnut halves to A.M. snack, and add 1 medium peach to P.M. snack. Day 5 6582070.jpg Breakfast (297 calories, 20g carbohydrate) 1 cup low-fat plain Greek yogurt½ cup raspberries3 Tbsp. chopped almonds A.M. Snack (178 calories, 18g carbohydrate) 1 cup blackberries15 unsalted dry-roasted almonds Lunch (408 calories, 36g carbohydrate) 1 serving Chimichurri Noodle Bowls1 plum P.M. Snack (163 calories, 17g carbohydrate) 1 medium peach8 dried walnut halves Dinner (467 calories, 39g carbohydrate) 1 serving Chicken Caesar Pasta Salad1 serving Chopped Cucumber & Tomato Salad with Lemon Meal-Prep Tip: Reserve 2 servings Chicken Caesar Pasta Salad to have for lunch on days 6 and 7. Daily Totals: 1,513 calories, 96g protein, 76g fat, 129g carbohydrate, 30g fiber, 1,326mg sodium To make it 1,200 calories: Omit almonds at A.M. snack, omit walnuts at P.M. snack, and omit Chopped Cucumber & Tomato Salad with Lemon at dinner. To make it 2,000 calories: Add 1 slice of sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 30 almonds at A.M. snack, add 1 cup low-fat plain kefir to lunch and increase to 15 dried walnut halves at P.M. snack. Day 6 Vegetarian Chopped Power Salad with Creamy Cilantro Dressing Credit: Brie Passano Breakfast (282 calories, 31g carbohydrate) 1 slice sprouted-wheat toast1½ Tbsp. natural peanut butter½ medium banana, slicedPinch of cinnamon Top toast with peanut butter, sliced banana and a pinch of cinnamon. A.M. Snack (214 calories, 40g carbohydrate) 1 large pear½ cup low-fat plain Greek yogurt Lunch (383 calories, 34g carbohydrate) 1 serving Chicken Caesar Pasta Salad P.M. Snack (206 calories, 7g carbohydrate) ¼ cup unsalted dry-roasted almonds Dinner (410 calories, 49g carbohydrate) 1 serving Vegetarian Chopped Power Salad with Creamy Cilantro Dressing1 thin (½-ounce) slice whole-wheat baguette Daily Totals: 1,495 calories, 78g protein, 64g fat, 160g carbohydrate, 30g fiber, 1,378mg sodium To make it 1,200 calories: Change A.M. snack to 1 medium peach and reduce to 10 almonds at P.M. snack. To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 15 dried walnut halves to A.M. snack, and increase to a 1-oz. slice whole-wheat baguette at dinner. Day 7 Cod Fish Tacos Credit: Photographer / Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Emily Nabors Hall Breakfast (282 calories, 31g carbohydrate) 1 slice sprouted-wheat toast1½ Tbsp. natural peanut butter½ medium banana, slicedPinch of cinnamon Top toast with peanut butter, sliced banana and a pinch of cinnamon. A.M. Snack (216 calories, 19g carbohydrate) 1 cup blackberries20 unsalted dry-roasted almonds Lunch (383 calories, 34g carbohydrate) 1 serving Chicken Caesar Pasta Salad P.M. Snack (140 calories, 20g carbohydrate) 1 cup low-fat plain kefir1 plum Dinner (478 calories, 40g carbohydrate) 1 serving Cod Fish Tacos1 serving Guacamole Chopped Salad Daily Totals: 1,500 calories, 85g protein, 69g fat, 144g carbohydrate, 32g fiber, 1,629mg sodium To make it 1,200 calories: Reduce to 3/4 cup blackberries at A.M. snack and omit kefir at P.M. snack. To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, increase to 30 almonds at A.M. snack, add 1 medium peach to lunch, and add 10 dried walnut halves to P.M. snack.
3-Ingredient Bell Pepper & Cheese Egg Cups Credit: Carolyn Hodges, M.S., RDN
3-Ingredient Bell Pepper & Cheese Egg Cups Credit: Carolyn Hodges, M.S., RDN
3-Ingredient Bell Pepper & Cheese Egg Cups
Credit: Carolyn Hodges, M.S., RDN
If you’re looking to improve your blood sugar levels, it makes sense to keep an eye on added sugars in your diet. According to the Centers for Disease Control and Prevention, the average American adult eats 17 teaspoons of added sugar per day, significantly above the American Heart Association’s recommended daily max of 9 teaspoons of added sugar for men and 6 for women. The impact of added sugars is particularly concerning because not only do they raise your blood sugar, they often displace healthy nutrients that can benefit diabetes health, like fiber and protein. The good news is that natural sugars from fruit and dairy can and should be regularly included in a healthy diet for people with diabetes. Foods with natural sugars contain important nutrients, like fiber, protein, vitamins and minerals, that help support our health, unlike added sugars which are used to add flavor and sweetness without the additional health benefits. While added sugars should generally be limited, added sugars can still often be included in a healthy diet for people with diabetes. In fact, added sugars are a handy tool if you’re experiencing low blood sugar (hypoglycemia) and need to up your levels quickly, per the CDC. The trick is, of course, to enjoy everything in moderation and optimize nutrition in your daily routine.
In this seven-day plan, we map out a week of nutritious and delicious recipes tailored to support healthy blood sugar. We ditch added sugars, pump up fiber and protein, and include consistent carbohydrates at each meal throughout the day to stabilize blood sugar and improve satiety. Because weight loss plays a role in improving blood sugar, we set this plan at 1,500 calories per day and included options for 1,200 and 2,000 calories a day to support those with different calorie needs.
Strategies for Healthy Blood Sugar Levels
Exercise: Increasing physical activity plays an important role in managing blood sugar. Incorporating strength training with cardio is ideal, but feel free to start slowly. Research shows that a 10-minute walk after each meal, for a total of 30 minutes of walking per day, plays a significant role in lowering blood sugar.Opt for Water and Unsweetened Drinks: Because sweetened drinks are so sugar-laden, they can raise blood sugar significantly. Opting for water, seltzer or other unsweetened drinks is a good place to start if you’re looking to improve blood sugar. Limit “Solo” Carbs: Because carbohydrates are digested quickly and raise your blood sugar, pairing them with slower-digesting and more satiating foods like protein and fat helps moderate our blood sugar response. This leads to more stable energy and reduces the risk of extreme blood sugar highs and lows. Aim to pair fruit with nut butter or Greek yogurt, and opt for peanut butter instead of jam on your toast.Focus on Fiber: Fiber, a type of carbohydrate that’s not digested, is an unassuming nutrient powerhouse. People who get plenty of fiber tend to reap a ton of benefits, including stable blood sugar. Opt for whole grains, beans, lentils and plenty of fruits and vegetables to maximize your intake.
Diabetes-Friendly Foods to Focus On:
Nuts and seeds, including natural nut butters without any added sugarsBeans and lentilsFruits, especially high-fiber fruit like berries, apples, pears and fruits with skinVegetables, particularly leafy greens and cruciferous veggiesUnsweetened dairy (yogurt, kefir, cheese)EggsPoultryFish and shellfishAvocadoOlives and olive oilWhole grains (oats, whole wheat, quinoa, bulgur and more)Herbs and spices
Learn More: 9 Items to Add to Your Grocery List for Better Blood Sugar Stability, According to Dietitians
How to Meal-Prep Your Week of Meals:
Make 3-Ingredient Bell Pepper & Cheese Egg Cups to have for breakfast on days 1 through 3.Prepare Chimichurri Noodle Bowls to have for lunch on days 2 through 5.
Day 1
Pesto Salmon Credit: Will Dickey
Breakfast (300 calories, 33g carbohydrate)
1 serving 3-Ingredient Bell Pepper & Cheese Egg Cups1 medium apple
A.M. Snack (140 calories, 13g carbohydrate)
⅔ cup low-fat plain Greek yogurt½ cup blackberries
Lunch (322 calories, 41g carbohydrate)
1 serving No-Cook Black Bean Salad
P.M. Snack (193 calories, 7g carbohydrate)
25 unsalted dry-roasted almonds
Dinner (557 calories, 31g carbohydrate)
1 serving Pesto Salmon½ cup cooked quinoa
Daily Totals: 1,512 calories, 87g protein, 80g fat, 125g carbohydrate, 32g fiber, 1,196mg sodium
To make it 1,200 calories: Change P.M. snack to 1/4 cup raspberries and omit quinoa at dinner.
To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at breakfast, add 10 dried walnut halves to A.M. snack, and add 1 large pear to P.M. snack.
Day 2
Sheet-Pan Poblano-&-Corn Chicken Fajitas Credit: Photographer / Antonis Achilleos, Prop Stylist / Christine Kelly, Food Stylist / Karen Rankin
A.M. Snack (173 calories, 12g carbohydrate)
⅔ cup raspberries10 dried walnut halves
Lunch (408 calories, 36g carbohydrate)
1 serving Chimichurri Noodle Bowls1 plum
P.M. Snack (141 calories, 23g carbohydrate)
¾ cup low-fat plain kefir1 medium peach
Dinner (500 calories, 38g carbohydrate)
1 serving Sheet-Pan Poblano-&-Corn Chicken Fajitas
Daily Totals: 1,522 calories, 86g protein, 74g fat, 143g carbohydrate, 31g fiber, 1,506mg sodium
To make it 1,200 calories: Omit apple at breakfast, walnuts at A.M. snack and kefir at P.M. snack.
To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to apple at breakfast, increase to 12 walnuts at A.M. snack, and add 1 serving Guacamole Chopped Salad to dinner.
Day 3
Lemony Lentil Salad Credit: Jason Donnelly
A.M. Snack (223 calories, 8g carbohydrate)
2 medium stalks celery2 Tbsp. natural peanut butter
P.M. Snack (197 calories, 16g carbohydrate)
1 cup low-fat plain Greek yogurt½ cup blackberries
Dinner (364 calories, 41g carbohydrate)
1 serving Lemony Lentil Salad with Feta½ 6-inch whole-wheat pita
Daily Totals: 1,491 calories, 88g protein, 69g fat, 134g carbohydrate, 32g fiber, 1,646mg sodium
To make it 1,200 calories: Omit apple at breakfast and change P.M. snack to 1/4 cup blackberries.
To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 20 unsalted dry-roasted almonds to P.M. snack, and increase to 1 whole pita at dinner.
Day 4
8373215.jpg
Breakfast (282 calories, 31g carbohydrate)
1 slice sprouted-wheat toast1½ Tbsp. natural peanut butter½ medium banana, slicedPinch of cinnamon
Top toast with peanut butter, sliced banana and a pinch of cinnamon.
A.M. Snack (131 calories, 35g carbohydrate)
1 large pear
P.M. Snack (206 calories, 7g carbohydrate)
¼ cup unsalted dry-roasted almonds
Dinner (485 calories, 27g carbohydrate)
1 serving Chicken Hummus Bowls
Daily Totals: 1,512 calories, 75g protein, 80g fat, 136g carbohydrate, 31g fiber, 1,352mg sodium
To make it 1,200 calories: Change A.M. snack to 1/4 cup blueberries and change P.M. snack to 1/4 cup sliced cucumber.
To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 15 dried walnut halves to A.M. snack, and add 1 medium peach to P.M. snack.
Day 5
6582070.jpg
Breakfast (297 calories, 20g carbohydrate)
1 cup low-fat plain Greek yogurt½ cup raspberries3 Tbsp. chopped almonds
A.M. Snack (178 calories, 18g carbohydrate)
1 cup blackberries15 unsalted dry-roasted almonds
P.M. Snack (163 calories, 17g carbohydrate)
1 medium peach8 dried walnut halves
Dinner (467 calories, 39g carbohydrate)
1 serving Chicken Caesar Pasta Salad1 serving Chopped Cucumber & Tomato Salad with Lemon
Meal-Prep Tip: Reserve 2 servings Chicken Caesar Pasta Salad to have for lunch on days 6 and 7.
Daily Totals: 1,513 calories, 96g protein, 76g fat, 129g carbohydrate, 30g fiber, 1,326mg sodium
To make it 1,200 calories: Omit almonds at A.M. snack, omit walnuts at P.M. snack, and omit Chopped Cucumber & Tomato Salad with Lemon at dinner.
To make it 2,000 calories: Add 1 slice of sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 30 almonds at A.M. snack, add 1 cup low-fat plain kefir to lunch and increase to 15 dried walnut halves at P.M. snack.
Day 6
Vegetarian Chopped Power Salad with Creamy Cilantro Dressing Credit: Brie Passano
A.M. Snack (214 calories, 40g carbohydrate)
1 large pear½ cup low-fat plain Greek yogurt
Lunch (383 calories, 34g carbohydrate)
1 serving Chicken Caesar Pasta Salad
Dinner (410 calories, 49g carbohydrate)
1 serving Vegetarian Chopped Power Salad with Creamy Cilantro Dressing1 thin (½-ounce) slice whole-wheat baguette
Daily Totals: 1,495 calories, 78g protein, 64g fat, 160g carbohydrate, 30g fiber, 1,378mg sodium
To make it 1,200 calories: Change A.M. snack to 1 medium peach and reduce to 10 almonds at P.M. snack.
To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 15 dried walnut halves to A.M. snack, and increase to a 1-oz. slice whole-wheat baguette at dinner.
Day 7
Cod Fish Tacos Credit: Photographer / Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Emily Nabors Hall
A.M. Snack (216 calories, 19g carbohydrate)
1 cup blackberries20 unsalted dry-roasted almonds
P.M. Snack (140 calories, 20g carbohydrate)
1 cup low-fat plain kefir1 plum
Dinner (478 calories, 40g carbohydrate)
1 serving Cod Fish Tacos1 serving Guacamole Chopped Salad
Daily Totals: 1,500 calories, 85g protein, 69g fat, 144g carbohydrate, 32g fiber, 1,629mg sodium
To make it 1,200 calories: Reduce to 3/4 cup blackberries at A.M. snack and omit kefir at P.M. snack.
To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, increase to 30 almonds at A.M. snack, add 1 medium peach to lunch, and add 10 dried walnut halves to P.M. snack.
Pesto Salmon Credit: Will Dickey
Pesto Salmon
Credit: Will Dickey
Sheet-Pan Poblano-&-Corn Chicken Fajitas Credit: Photographer / Antonis Achilleos, Prop Stylist / Christine Kelly, Food Stylist / Karen Rankin
Sheet-Pan Poblano-&-Corn Chicken Fajitas
Credit: Photographer / Antonis Achilleos, Prop Stylist / Christine Kelly, Food Stylist / Karen Rankin
Lemony Lentil Salad Credit: Jason Donnelly
Lemony Lentil Salad
Credit: Jason Donnelly
8373215.jpg
8373215.jpg
6582070.jpg
6582070.jpg
Vegetarian Chopped Power Salad with Creamy Cilantro Dressing Credit: Brie Passano
Vegetarian Chopped Power Salad with Creamy Cilantro Dressing
Credit: Brie Passano
Cod Fish Tacos Credit: Photographer / Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Emily Nabors Hall
Cod Fish Tacos
Credit: Photographer / Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Emily Nabors Hall
