Challenges
Dotdash Meredith
Prediabetes is a condition where your blood sugars are higher than normal. If no lifestyle changes are made, it can progress to type 2 diabetes. Getting diagnosed with prediabetes can be overwhelming and may leave you with many questions, like "What changes should I make?" and "Where do I start?" This meal plan will help you ease into an eating pattern that will help you maintain healthy blood sugar levels to help reverse the effects of prediabetes.
To keep you feeling full and satisfied throughout the day and to help keep your blood sugars in check, each day has at least 30 grams of fiber from whole grains, legumes and fresh produce. Fiber helps to slow down digestion, which is why you'll feel fuller when eating more of it. At the same time, that slow digestion means the glucose from food will reach your bloodstream at a more gradual pace. Plus, you’ll find plenty of lean protein from chicken, turkey and fish, and a balanced amount of carbohydrates at all meals and snacks to help keep blood sugars stable.
How to Meal-Prep Your Week of Meals
- Prepare Chopped Rainbow Salad Bowls With Peanut Sauce to have for lunch on Days 2, 3, 4 and 5.
- Prepare 2 servings of Apple-Cinnamon Overnight Oats to have for breakfast on Days 2 and 3.
- Prepare Peanut Butter Oat Energy Bites to have for snacks throughout the week.
Disclaimer:
Note: Consider speaking with your health-care provider about whether this plan is suitable for your individual nutrition needs.
1,500-Calorie Plan (Default)
Day 1
Dotdash Meredith
Breakfast (382 calories, 54 carbs)
- 1 serving Berry-Kefir Smoothie
- 1 hard-boiled egg with a pinch each of salt and pepper
A.M. Snack (105 calories, 27 carbs)
- 1 medium banana
Lunch (355 calories, 23 carbs)
- 1 serving Cucumber Turkey Sub Sandwich
- ½ cup raspberries
Prediabetes Tip: In the Cucumber Turkey Sub Sandwich, a cucumber is used instead of a sub roll for a veggie-packed twist on a classic sandwich. It's a great way to enjoy a lower-carb sandwich and, as a bonus, it also saves on calories. It's totally fine to have bread when you have prediabetes, but larger sandwich rolls tend to have more carbs than what's recommended for a single meal. When you're really craving a sub, go for a smaller 4-inch sub and load up the rest of your plate with veggies to help balance things out and keep your blood sugar levels from going too high.
P.M. Snack (195 calories, 22 carbs)
- 1 cup blackberries
- 1 cup nonfat plain Greek yogurt
Dinner (477 calories, 26 carbs)
- 1 serving Salmon With Curried Yogurt & Cucumber Salad
- 1 serving Basic Quinoa
- 1 serving Basic Green Salad With Vinaigrette
Day 2
Dotdash Meredith
Breakfast (344 calories, 43 carbs)
- 1 serving Apple-Cinnamon Overnight Oats
- 3 Tbsp. toasted pecans
Prediabetes Tip: Managing prediabetes and preventing diabetes is all about lifestyle changes and developing healthy habits. Starting a walking routine is often more sustainable than trying to go too hard at the gym. Walking with your family after dinner or during your lunch break is a great way to start. Try to build up to 30 minutes or more a day of physical activity. Moving your body as much as you can helps lower sugars and prevent diabetes.
A.M. Snack (165 calories, 17 carbs)
- 1 cup blackberries
- 2 Tbsp. unsalted dry-roasted almonds
Lunch (486 calories, 64 carbs)
- 1 serving Chopped Rainbow Salad Bowls With Peanut Sauce
- 1 cup raspberries
P.M. Snack (73 calories, 10 carbs)
- 1 serving Peanut Butter Oat Energy Bites
Dinner (452 calories, 42 carbs)
Day 3
Dotdash Meredith
Breakfast (344 calories. 43 carbs)
- 1 serving Apple-Cinnamon Overnight Oats
- 3 Tbsp. toasted pecans
A.M. Snack (73 calories, 10 carbs)
- 1 serving Peanut Butter Oat Energy Bites
Lunch (517 calories, 75 carbs)
- 1 serving Chopped Rainbow Salad Bowls With Peanut Sauce
- 1 medium apple
P.M. Snack (64 calories, 15 carbs)
- 1 cup raspberries
Prediabetes Tip: You'll see raspberries as snacks quite a bit in this healthy plan. Here's why: berries, like raspberries and blackberries, are higher in fiber than most fruits. Fiber helps keep us full and is digested slowly, which helps keep blood sugar stable. Because it's so filling, it's more likely to ward off overeating and late-night hunger pangs.
Dinner (511 calories, 25 carbs)
- 1 serving Sheet-Pan Maple-Mustard Pork Chops & Carrots
- 1 serving Basic Green Salad With Vinaigrette
- 1 Tbsp. shredded Parmesan cheese
Day 4
Dotdash Meredith
Breakfast (382 calories, 54 carbs)
- 1 serving Berry-Kefir Smoothie
- 1 hard-boiled egg with a pinch each of salt and pepper
Prediabetes Tip: Because it rarely has symptoms, prediabetes can be difficult to diagnose. If you're overweight, had gestational diabetes in pregnancy or if you have family members with diabetes or prediabetes, then you're at increased risk for high blood sugars and should discuss this with your medical provider. And just remember, prediabetes doesn't always lead to type 2 diabetes-taking the right steps can set you on a different path toward a healthier you.
A.M. Snack (105 calories, 27 carbs)
- 1 medium banana
Lunch (422 calories, 49 carbs)
P.M. Snack (151 calories, 26 carbs)
- 1 cup blueberries
- ½ cup nonfat plain Greek yogurt
Dinner (429 calories, 27 carbs)
- 1 serving Chicken & Kale Taco Salad With Jalapeño-Avocado Ranch
- ¼ cup pico de gallo
- 1 oz. tortilla chips
Meal-Prep Tips:
- You'll use cooked shredded chicken in tonight's dinner. Poach 2 bone-in, skin-on chicken breast halves (about 1 pound each) to use tonight and reserve 1 cup to use for lunch on Days 6 and 7. If you don't have time to poach chicken, rotisserie chicken works great as well.
- Prepare 2 servings of Apple-Cinnamon Overnight Oats to have for breakfast on Days 5 and 6.
Day 5
Dotdash Meredith
Breakfast (344 calories, 43 carbs)
- 1 serving Apple-Cinnamon Overnight Oats
- 3 Tbsp. toasted pecans
Prediabetes Tip: It can be difficult to find the time to make a healthy breakfast during busy mornings, but it's well worth it! When we skip breakfast, we often overeat at lunch or make less healthy food choices because we let ourselves get too hungry. Overnight oats are a great solution. They lend themselves to many flavor combinations, take minimal time to prepare and are portable.
A.M. Snack (73 calories, 10 carbs)
- 1 serving Peanut Butter Oat Energy Bites
Lunch (422 calories, 49 carbs)
P.M. Snack (84 calories, 21 carbs)
- 1 cup blueberries
Dinner (516 calories, 45 carbs)
- 1 serving Hearty Chickpea & Spinach Stew
- 1 serving Basic Green Salad With Vinaigrette
Evening Snack (70 calories, 17 carbs)
- 1 serving Strawberry-Mango Nice Cream
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