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Simple 7-Day High-Fiber Meal Plan for Better Blood Sugar

Maintaining healthy blood sugar levels is crucial for overall well-being, especially for individuals dealing with diabetes. A high-fiber meal plan can be beneficial in regulating blood sugar. Here is a simple 7-day meal plan that focuses on fiber-rich foods and offers a balanced mix of nutrients to support healthy blood sugar levels.

Meal Plan at a Glance

• Breakfast / A.M. Snack

  • Cottage cheese bowl / Yogurt parfait
  • Overnight oats / Yogurt parfait
  • Breakfast pita / Edamame & berries
  • Egg tartine & berries / Edamame

• Lunch / P.M. Snack

  • Sandwich / Apple & nut butter
  • Chicken soup / Edamame & berries
  • Chopped salad / Apple & nut butter
  • Chicken soup / Apple & nut butter
• Dinner
  • Roasted salmon bowls
  • Chicken & vegetables
  • Pesto shrimp & gnocchi
  • Stuffed peppers
  • Chicken pasta
  • Chickpea & potato hash
  • Halibut & roasted vegetables

Day 1

• Breakfast (486 calories, 44g carbs)

  • Cottage cheese bowl / Yogurt parfait

• A.M. Snack (198 calories, 17g carbs)

  • 1 cup nonfat plain strained Greek-style yogurt
  • ½ cup raspberries
  • 1 Tbsp. sliced almonds
• Lunch (400 calories, 41g carbs)

• P.M. Snack (291 calories, 31g carbs)

• Dinner (443 calories, 34g carbs)
• Daily Totals: 1,818 calories, 77g fat, 13g saturated fat, 124g protein, 167g carbohydrate, 36g fiber, 1,801 mg sodium.

Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 2

• Breakfast (423 calories, 49g carbs)

  • Overnight oats / Yogurt parfait

• A.M. Snack (198 calories, 17g carbs)

  • 1 cup nonfat plain strained Greek-style yogurt
  • ½ cup raspberries
  • 1 Tbsp. sliced almonds
• Lunch (469 calories, 36g carbs)

• P.M. Snack (222 calories, 25g carbs)

• Dinner (502 calories, 40g carbs)
• Daily Totals: 1,814 calories, 74g fat, 13g saturated fat, 133g protein, 165g carbohydrate, 34g fiber, 1,785mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium apple.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 3

• Breakfast (423 calories, 49g carbs)

  • Overnight oats / Yogurt parfait

• A.M. Snack (282 calories, 22g carbs)

  • 1 cup nonfat plain strained Greek-style yogurt
  • ½ cup raspberries
  • 2 Tbsp. sliced almonds
  • 1 Tbsp. chia seeds
• Lunch (469 calories, 36g carbs)

• P.M. Snack (222 calories, 25g carbs)

• Dinner (398 calories, 41g carbs)
• Daily Totals: 1,794 calories, 70g fat, 13g saturated fat, 128g protein, 173g carbohydrate, 33g fiber, 1,610mg sodium.

Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. almond butter as an evening snack.

Day 4

• Breakfast (423 calories, 49g carbs)

  • Overnight oats / Yogurt parfait

• A.M. Snack (206 calories, 7g carbs)

  • ¼ cup unsalted dry-roasted almonds
• Lunch (469 calories, 36g carbs)

• P.M. Snack (193 calories, 28g carbs)

• Dinner (486 calories, 52g carbs)
• Meal-Prep Tip: Make Chickpea Chopped Salad with Pita Chips to have for lunch on Days 5 through 7.
• Daily Totals: 1,777 calories, 91g fat, 14g saturated fat, 88g protein, 176g carbohydrate, 34g fiber, 1,518mg sodium.

Make it 1,500 calories: Omit A.M. snack and omit almond butter at P.M. snack.
Make it 2,000 calories: Add 1 medium banana to A.M. snack and increase to 2 Tbsp. almond butter at P.M. snack.

Day 5

• Breakfast (368 calories, 55g carbs)

  • Overnight oats / Yogurt parfait

• A.M. Snack (220 calories, 24g carbs)

  • 1 cup edamame, in pods
  • ¾ cup sliced strawberries
• Lunch (437 calories, 46g carbs)

• P.M. Snack (291 calories, 31g carbs)

• Dinner (470 calories, 47g carbs)
• Daily Totals: 1,786 calories, 72g fat, 14g saturated fat, 100g protein, 207g carbohydrate, 38g fiber, 1,762mg sodium.

Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 6

• Breakfast (486 calories, 44g carbs)

  • Overnight oats / Yogurt parfait

• A.M. Snack (207 calories, 20g carbs)

  • 1 cup edamame, in pods
  • ½ cup sliced strawberries
• Lunch (437 calories, 46g carbs)

• P.M. Snack (152 calories, 27g carbs)

• Dinner (497 calories, 42g carbs)
• Daily Totals: 1,779 calories, 82g fat, 14g saturated fat, 94g protein, 180g carbohydrate, 39g fiber, 2,068mg sodium.

Make it 1,500 calories: Omit A.M. snack and omit kefir at P.M. snack.
Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. almond butter as an evening snack.

Day 7

• Breakfast (399 calories, 35g carbs)

• A.M. Snack (180 calories, 14g carbs)

• Lunch (437 calories, 46g carbs)

• P.M. Snack (291 calories, 31g carbs)

  • 1 medium apple
  • 2 Tbsp. almond butter
• Dinner (490 calories, 45g carbs)
• Daily Totals: 1,786 calories, 85g fat, 14g saturated fat, 103g protein, 177g carbohydrate, 42g fiber, 1,860mg sodium.

The meal plan is designed to support healthy blood sugar levels by strategically incorporating carbohydrates, prioritizing fiber and protein, and focusing on heart-healthy choices. Incorporating these meal ideas can help in maintaining stable blood sugar levels and overall well-being.