Simple 7-Day Spring Meal Plan for Better Blood Sugar

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 7-day simple spring meal plan for better blood sugar, we 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. 

Why This Meal Plan Is Great for You

Because research shows that following a reduced carbohydrate intake can help improve blood sugar levels, we opted for a moderately-low carbohydrate level, with 40% of calories coming from carbohydrates. If you’ve been told you have diabetes or high blood sugar, it may be tempting to cut back on carbohydrates significantly. But, that’s often not necessary or sustainable. Many carbohydrate foods, such as whole-grains, legumes and most fruits and vegetables are also high in fiber. Fiber is an important nutrient with many health benefits, including improved gut and heart health and better blood sugar. In fact, research links a high fiber intake with improved blood sugar levels and weight management in people with type 2 diabetes. Limiting carbohydrates significantly could result in an inadequate fiber intake. In this blood-sugar friendly plan, each day provides an average of 33 grams of fiber per day, slightly above the recommended Daily Value of 28 grams.

We also prioritized protein intake in this plan. To help support healthy blood sugar levels, we include protein at each meal and snack. Because protein is digested slower than carbohydrates, especially lower-fiber carbs, pairing protein with carbohydrates can help reduce blood sugar spikes. Each day in this plan provides an average of 116 grams of protein.  We set this meal plan at 1,800 calories per day and included modifications for 1,500 and 2,000 calories for 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.

Day 1

Breakfast (390 calories, 41g carbs)

A.M. Snack (170 calories, 14g carbs)

Lunch (406 calories, 41g carbs)

P.M. Snack (271 calories, 34g carbs)

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

Dinner (573 calories, 52g carbs)

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

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

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

Day 2

Breakfast (401 calories, 47g carbs)

A.M. Snack (193 calories, 28g carbs)

• 1 medium apple
• 1 Tbsp. almond butter

Lunch (475 calories, 46g carbs)

P.M. Snack (76 calories, 13g carbs)

• ½ cup nonfat plain kefir
• ½ cup blackberries

Dinner (457 calories, 33g carbs)

Evening Snack (179 calories, 14g carbs)

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

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.

Day 3

Breakfast (401 calories, 47g carbs)

A.M. Snack (210 calories, 21g carbs)

• 1 cup edamame, in pods
• ½ cup blackberries

Lunch (475 calories, 46g carbs)

P.M. Snack (107 calories, 21g carbs)

• ½ cup nonfat plain kefir
• 1 medium orange

Dinner (597 calories, 41g carbs)

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

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

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

Day 4

Breakfast (401 calories, 47g carbs)

A.M. Snack (160 calories, 27g carbs)

• 1 medium apple
• 2 tsp. almond butter

Lunch (475 calories, 46g carbs)

P.M. Snack (216 calories, 21g carbs)

• 1 cup edamame, in pods
• 1 medium bell pepper, sliced

Dinner (438 calories, 38g carbs)

Evening Snack (90 calories, 12g carbs)

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

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

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

Day 5

Breakfast (401 calories, 47g carbs)

A.M. Snack (170 calories, 14g carbs)

Lunch (475 calories, 46g carbs)

P.M. Snack (114 calories, 19g carbs)

• ¾ cup nonfat plain kefir
• ¾ cup blackberries

Dinner (440 calories, 41g carbs)

Evening Snack (179 calories, 14g carbs)

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

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 wheat baguette at dinner and add 1 medium orange to the evening snack.

Day 6

Breakfast (401 calories, 47g carbs)

A.M. Snack (291 calories, 31g carbs)

• 1 medium apple
•  2 Tbsp. almond butter

Lunch (363 calories, 37g carbs)

P.M. Snack (241 calories, 16g carbs)

• ¼ cup dry-roasted unsalted almonds
• 1 clementine 

Dinner (512 calories, 41g carbs)

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

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

Breakfast (390 calories, 41g carbs)

A.M. Snack (291 calories, 31g carbs)

• 1 medium apple
•  2 Tbsp. almond butter

Lunch (363 calories, 37g carbs)

P.M. Snack (170 calories, 14g carbs)

Dinner (398 calories, 41g carbs)

Evening Snack (206 calories, 7g carbs)

• ¼ cup dry-roasted unsalted almonds

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

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.

How to Meal-Prep Your Week of Meals:

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

Healthy Blood Sugar-Friendly Foods to Focus On:

• Fish and seafood
• Poultry
• Eggs
• Tofu and edamame
• Meat
• Unsweetened dairy, including yogurt and kefir
• Nuts
• Seeds
• Fruits, especially higher-fiber fruits, such as berries, apples and pears
• Vegetables
• Healthy fats, including olive oil and avocado
• Whole grains, such as quinoa, brown rice, bran, bulgur, whole-wheat and more
• Herbs and spices

Strategies to Help Improve Blood Sugar 

• 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 non-starchy vegetables and a high-fiber carb source at most meals can help support healthy blood sugar levels.