May 18, 2024

This delicious meal plan helps manage blood sugar and reduce the risk of type 2 diabetes, all at 1200 calories per day.

What is Prediabetes?

Prediabetes is a condition where blood sugar levels are higher than normal. It can progress to type 2 diabetes if left unaddressed. This plan offers a jumpstart to healthy habits through delicious meals and snacks.

Weight Loss and Prediabetes

Losing weight can significantly improve blood sugar control. This plan is designed to promote a healthy weight loss of 1-2 pounds per week.

Looking for a Different Calorie Level?

This plan is also available in 1500 and 2000 calorie versions.

Keeping You Feeling Full

This plan incorporates at least 30 grams of fiber daily from whole grains, vegetables, and fruits to keep you feeling satisfied and regulate blood sugar. Lean protein and balanced carbohydrates are also included in every meal and snack.

Exercise for Prediabetes

Regular physical activity is crucial for managing blood sugar. Aim for at least 30 minutes of walking most days or 150 minutes of moderate-intensity exercise weekly.

Sample Meal Plan

This is a sample 7-day meal plan with tips for managing prediabetes:

Day 1

  • Breakfast: Berry-Kefir Smoothie (304 calories)
  • Morning Snack: 1 cup raspberries (64 calories)
  • Lunch: Cucumber Turkey Sub Sandwich with plum (353 calories)
  • Afternoon Snack: 1 cup blackberries (62 calories)
  • Dinner: Salmon with Curried Yogurt & Cucumber Salad with quinoa (415 calories)

Day 2

  • Breakfast: Apple-Cinnamon Overnight Oats (215 calories)
  • Morning Snack: 3/4 cup blackberries (46 calories)
  • Lunch: Chopped Rainbow Salad Bowls with Peanut Sauce (422 calories)
  • Afternoon Snack: Peanut Butter-Oat Energy Balls (73 calories)
  • Dinner: Green Veggie Bowl with Chicken & Lemon-Tahini Dressing (452 calories)

Day 3

  • Breakfast: Apple-Cinnamon Overnight Oats (215 calories)
  • Morning Snack: Peanut Butter-Oat Energy Balls (73 calories)
  • Lunch: Chopped Rainbow Salad Bowls with Peanut Sauce (422 calories)
  • Afternoon Snack: Raspberries with hard-boiled egg (198 calories)
  • Dinner: Sheet-Pan Maple-Mustard Pork Chops & Carrots (376 calories)
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Day 4

  • Breakfast: Berry-Kefir Smoothie (304 calories)
  • Morning Snack: 1 plum (30 calories)
  • Lunch: Chopped Rainbow Salad Bowls with Peanut Sauce (422 calories)
  • Afternoon Snack: 1/3 cup blueberries (28 calories)
  • Dinner: Chicken & Kale Taco Salad with Jalapeño-Avocado Ranch (429 calories)

Prediabetes Tip: Early detection is key. If you’re at increased risk due to weight, family history, or gestational diabetes, talk to your doctor. Prediabetes is reversible with lifestyle changes.

Day 5

  • Breakfast: Apple-Cinnamon Overnight Oats (215 calories)
  • Morning Snack: 1/3 cup blueberries (28 calories)
  • Lunch: Chopped Rainbow Salad Bowls with Peanut Sauce (422 calories)
  • Afternoon Snack: 2 servings Peanut Butter-Oat Energy Balls (147 calories)
  • Dinner: Hearty Chickpea & Spinach Stew (401 calories)

Prediabetes Tip: Prioritize breakfast! It helps regulate blood sugar and prevents overeating later. Overnight oats are a convenient and healthy option.

Day 6

  • Breakfast: Apple-Cinnamon Overnight Oats (215 calories)
  • Morning Snack: 2 servings Peanut Butter-Oat Energy Balls (147 calories)
  • Lunch: Curried Chicken Apple Wraps with peach (303 calories)
  • Afternoon Snack: Blackberries & almonds (155 calories)
  • Dinner: Charred Shrimp, Pesto & Quinoa Bowls (429 calories)

Prediabetes Tip: Limit sugary drinks like soda, juice, and sports drinks. Water, unsweetened tea, and seltzer are better choices for healthy blood sugar levels.

Day 7

  • Breakfast: Avocado-Egg Toast (271 calories)
  • Morning Snack: 1 banana (105 calories)
  • Lunch: Curried Chicken Apple Wraps with peach (303 calories)
  • Afternoon Snack: Blackberries & Peanut Butter-Oat Energy Ball (180 calories)
  • Dinner: Grilled Skirt Steak with Corn-Tomato Relish & salad (415 calories)

Prediabetes Tip: Start small! Focus on changing 1-2 habits at a time. Building sustainable habits is more effective than drastic changes.

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