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

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.1 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!

How Much Protein Do You Need to Eat Every Day?

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.2 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.3

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.4

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.7 And, when we’re being active, our muscles take up blood glucose and use it for energy, which lowers blood sugar levels.7 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.8 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.9 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:

Make Sausage, Spinach & Mushroom Egg Bites to have for breakfast throughout the week.

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

Make Light & Airy Whipped Cottage Cheese to have as a snack throughout the week.