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<\/p>\nReviewed by Dietitian Jessica Ball, M.S., RD<\/p>\n
<\/p>\n
Credit: Recipe photo: Jen Causey and Ali Redmond. EatingWell design.<\/p>\n
About This Plan<\/p>\n
This 7-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories.<\/p>\n
Each day provides at least 79 grams of protein and 49 grams of fiber to support balanced blood sugar.<\/p>\n
This plan prioritizes protein and fiber, to balance blood sugar levels, and anti-inflammatory nutrients.<\/p>\n
Inflammation gets talked about a lot these days, but chronic inflammation<\/a> is far more than just a buzzword. Over time, it\u2019s been linked to conditions like heart disease and type 2 diabetes. Blood sugar and inflammation<\/a> are closely connected, too. When blood sugar is high, it can increase inflammation, which may make it harder for your body to use insulin effectively. The good news? What you eat can help. This seven-day anti-inflammatory meal plan for better blood sugar focuses on balanced meals with fiber-rich carbs, lean protein and healthy fats to support steady blood sugar and overall health. With dishes like roasted salmon and broccoli bowls, tuna salad packed with omega-3s, plenty of berries and vitamin C\u2013rich produce, this plan makes it easy (and delicious) to eat in a way that supports your body.<\/p>\n Meal Plan At-a-Glance<\/p>\n DAYS<\/p>\n 1<\/p>\n 2<\/p>\n 3<\/p>\n 4<\/p>\n 5<\/p>\n 6<\/p>\n 7<\/p>\n MEALS<\/p>\n Breakfast: Cottage Cheese\u2013Berry Bowl \u2013\u2013\u2013\u2013 Lunch: Kale & White Bean Stew Breakfast: Breakfast Salad with Egg &Salsa Verde \u2013\u2013\u2013\u2013 Lunch: Kale & White Bean Stew Breakfast: Cottage Cheese\u2013Berry Bowl \u2013\u2013\u2013\u2013 Lunch: Kale & White Bean Stew Breakfast: Spinach-Mushroom Frittata + Avocado Salad \u2013\u2013\u2013\u2013 Lunch: Sriracha Tofu Chopped Salad \u2013\u2013\u2013\u2013 Dinner: Buffalo Chicken Chili +\u00bd avocado<\/p>\n Breakfast: PB & Chia Berry Jam English Muffin \u2013\u2013\u2013\u2013 Lunch: Arugula & CucumberTuna Salad \u2013\u2013\u2013\u2013 Dinner: Buffalo Chicken Chili +\u00bd avocado & tortilla chips<\/p>\n Breakfast: Spinach-Mushroom Frittata+ Raspberries \u2013\u2013\u2013\u2013 Lunch: Sriracha Tofu Chopped Salad \u2013\u2013\u2013\u2013 Dinner: Easy Shrimp Tacos +\u00bd avocado<\/p>\n Breakfast: PB & Chia Berry Jam English Muffin \u2013\u2013\u2013\u2013Lunch: Arugula & Cucumber Tuna Salad + Pita & Hummus \u2013\u2013\u2013\u2013 Dinner: Kale & Avocado Salad with Blueberries, Edamame & Shrimp<\/p>\n DAILY TOTALS<\/p>\n Calories: 1,790 Fat: 80g Protein: 100g Carbs: 181g Fiber: 44g Sodium: 2,090mg<\/p>\n Calories: 1,803 Fat: 78g Protein: 109g Carbs: 170g Fiber: 46g Sodium: 2,278mg<\/p>\n Calories: 1,788 Fat: 82g Protein: 79g Carbs: 196g Fiber: 47g Sodium: 1,808mg<\/p>\n Calories: 1,817 Fat: 85g Protein: 107g Carbs: 167g Fiber: 46g Sodium: 1,429mg<\/p>\n Calories: 1,810 Fat: 86g Protein: 97g Carbs: 178g Fiber: 49g Sodium: 1,991mg<\/p>\n Calories: 1,823 Fat: 86g Protein: 91g Carbs: 151g Fiber: 41g Sodium: 1,825mg<\/p>\n Calories: 1,807 Fat: 86g Protein: 114g Carbs: 150g Fiber: 40g Sodium: 2,226mg<\/p>\n Day 1<\/p>\n Daily totals: 1,790 calories, 80 g fat, 100 g protein, 181 g carbohydrates, 44 g fiber, 2,090 mg sodium<\/p>\n Breakfast (170 Calories)\u00a0<\/p>\n Lunch (515 calories)\u00a0<\/p>\n Dinner (502 Calories)\u00a0<\/p>\n Snacks<\/p>\n \u00bd medium apple + 1 hard-boiled egg (125 calories)<\/p>\n To make it 1,500 calories: Omit the Caesar salad and cheese toast from lunch. Have a whole (instead of half) apple for snack and omit the hard-boiled egg.<\/p>\n To make it 2,000 calories: Swap the cheese toast for a grilled cheese sandwich at lunch and omit the hard-boiled egg from the snack.<\/p>\n Day 2<\/p>\n Daily totals: 1,803 calories, 78 g fat, 109 g protein, 170 g carbohydrates, 46 g fiber, 2,278 mg sodium<\/p>\n Breakfast (527 Calories)\u00a0<\/p>\n Lunch (515 calories)\u00a0<\/p>\n Dinner (443 Calories)\u00a0<\/p>\n Snacks<\/p>\n \u00be cup yogurt\u00a0+ 1 cup raspberries (184 calories)<\/p>\n \u00be cup prepared frozen edamame in pods (135 calories)<\/p>\n To make it 1,500 calories: Omit the cheese toast from lunch and omit the edamame snack.<\/p>\n To make it 2,000 calories: Swap the cheese toast at lunch for a grilled cheese, and reduce the edamame snack to \u00bd cup instead of \u00be cup.<\/p>\n Meal-Prep TipsDay 3<\/p>\n Daily totals: 1,788 calories, 82 g fat, 79 g protein, 196 g carbohydrates, 47 g fiber, 1,808 mg sodium<\/p>\n Breakfast (170 Calories)\u00a0<\/p>\n Lunch (322 calories)\u00a0<\/p>\n Dinner (571 Calories)\u00a0<\/p>\n Snacks<\/p>\n 1 cup air-popped popcorn (31 calories)<\/p>\n To make it 1,500 calories: Omit the cheese toast from lunch and omit the Strawberry-Almond Butter Energy Cups snack.<\/p>\n To make it 2,000 calories: Swap the cheese toast at lunch for a grilled cheese. Omit the strawberry almond butter energy cups. Increase popcorn serving to 3.5 cups.<\/p>\n Day 4<\/p>\n Daily totals: 1,817 calories, 85 g fat, 107 g protein, 167 g carbohydrates, 46 g fiber, 1,429 mg sodium<\/p>\n Breakfast (479 Calories)\u00a0<\/p>\n Lunch (332 calories)\u00a0<\/p>\n Dinner (479 Calories)\u00a0<\/p>\n Snacks<\/p>\n 1 cup raspberries + 1 cup plain Greek yogurt + 1 Tbsp. granola (253 calories)<\/p>\n 4 cups air-popped popcorn (124 calories)<\/p>\n To make it 1,500 calories: Have \u00bc avocado (instead of \u00bd) at dinner. For the yogurt snack, have \u00bd\u00a0 cup yogurt (instead of 1 cup) and omit the granola.<\/p>\n To make it 2,000 calories: Add Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas<\/a> as a snack.<\/p>\n Day 5<\/p>\n Daily totals: 1,810 calories, 86 g fat, 97 g protein, 178 g carbohydrates, 49 g fiber, 1,991 mg sodium<\/p>\n Breakfast (262 Calories)\u00a0<\/p>\n Lunch (232 calories)\u00a0<\/p>\n Dinner (544 Calories)\u00a0<\/p>\n Snacks<\/p>\n 2 (4-inch) pitas\u00a0+ 4 Tbsp. hummus (295 calories)<\/p>\n To make it 1,500 calories: At dinner, have \u00bc avocado (instead of \u00bd) and omit the tortilla chips.\u00a0 For the pita + hummus snack, reduce to 1 pita + 2 Tbsp. hummus.<\/p>\n To make it 2,000 calories: Add 0.75 oz. dark chocolate (\u226570% cacao) + 1 Tbsp. almonds\u00a0as a snack.<\/p>\n Day 6<\/p>\n Daily totals: 1,823 calories, 86 g fat, 91 g protein, 151 g carbohydrates, 41 g fiber, 1,825 mg sodium<\/p>\n Breakfast ( 479 Calories)\u00a0<\/p>\n Lunch (332 calories)\u00a0<\/p>\n Dinner (559 Calories)\u00a0<\/p>\n Snacks<\/p>\n \u00bd medium apple + 2 Tbsp. natural peanut butter ( 238 calories)<\/p>\n To make it 1,500 calories: Omit raspberries from breakfast. Omit the apple + peanut butter snack.<\/p>\n To make it 2,000 calories: Add Best Caesar Salad with Crispy Parmesan<\/a> to dinner and add 2 cups air-popped popcorn as a snack.<\/p>\n Day 7<\/p>\n Daily totals: 1,807 calories, 86 g fat, 114g protein, 150 g carbohydrates, 40 g fiber, 2,226 mg sodium<\/p>\n Breakfast (340 Calories)\u00a0<\/p>\n Lunch (527 calories)\u00a0<\/p>\n 2 (4-inch) pitas + 4 Tbsp. hummus<\/p>\n Dinner (475 Calories)\u00a0<\/p>\n 3 oz. shrimp (leftover from shrimp tacos)<\/p>\n Snacks<\/p>\n 1 cup prepared frozen edamame in pods (179 calories)<\/p>\n 3 cups air-popped popcorn (93 calories)<\/p>\n To make it 1,500 calories: Omit hard-boiled egg from breakfast. Reduce the pita + hummus snack to 1 pita + 2 Tbsp. hummus. Omit the popcorn snack.<\/p>\n To make it 2,000 calories: Increase the shrimp serving at dinner to 5 oz. Increase the edamame snack to 1.5 cups. Increase the popcorn snack to 4 cups.<\/p>\n Frequently asked Questions<\/p>\n Is it OK to mix and match meals if there\u2019s one I don\u2019t like?<\/p>\n Yes! This meal plan is meant to serve as inspiration. It doesn\u2019t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you\u2019re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious anti-inflammatory dinner recipes to help manage blood sugar.<\/a><\/p>\n Can I eat the same breakfast or lunch every day?<\/p>\n Definitely, it\u2019s fine to eat the same breakfast or lunch every day. The breakfasts range from 170 to 527 calories, while the lunches span 232 to 527 calories. These ranges are fairly close, though if you\u2019re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.<\/p>\n Why is there not a 1,200-calorie modification?<\/p>\n We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it\u2019s unsustainable for long-term health and well-being.<\/p>\n Health Benefits of an Anti-Inflammatory Diet<\/p>\n An anti-inflammatory diet<\/a> is more than just a trendy fad. It\u2019s backed by research. Chronic inflammation plays a role in conditions like heart disease and type 2 diabetes, and studies show that eating more antioxidant-rich, whole foods may help reduce inflammatory markers in the body. Diets centered around fruits, vegetables, whole grains, legumes, nuts, seeds and fish, and lower in added sugars, salt and saturated fats, have been linked to better heart health, improved insulin sensitivity and more stable blood sugar levels.<\/p>\n
Caesar Salad + Cheese Toast \u2013\u2013\u2013\u2013 Dinner: Sheet-Pan Chicken Thighs with Red Cabbage & Sweet Potatoes<\/p>\n
Caesar Salad + Cheese Toast \u2013\u2013\u2013\u2013 Dinner: Roasted Salmon & Broccoli Rice Bowls<\/p>\n
Caesar Salad + Cheese Toast \u2013\u2013\u2013\u2013 Dinner: Sweet Potato\u2013Black Bean Burgers
Caesar Salad with Parmesan<\/p>\n