7-Day Weight-Loss Meal Plan for Prediabetes, Created by a Dietitian

Emily Lachtrupp, M.S., RD

March 1, 2024 at 9:54 AM·10 min read

Looking to lose weight and improve blood sugar levels? This prediabetes meal plan may help.

Prediabetes occurs when blood sugar levels are elevated but not quite high enough to fit the diagnosis for type 2 diabetes. It’s a common health condition, impacting roughly 1 in 3 American adults, according to the Centers for Disease Control and Prevention. And yet, an estimated 80% of those with prediabetes don’t know they have it. Prediabetes doesn’t typically have symptoms and requires a blood test to check your levels, but there are a few risk factors to be aware of, such as being over 45 years old, a family history of type 2 diabetes or a personal history of gestational diabetes, being overweight and a sedentary lifestyle. If you’ve been diagnosed with prediabetes, the goal is prevent or delay the onset of type 2 diabetes, which means it’s a great opportunity to incorporate some habits that help support healthy blood sugar levels.

Some types of carbohydrates are broken down into a type of sugar called glucose, which raises blood sugar levels. But that doesn’t mean carbohydrates should be avoided. Opting to decrease carbohydrates slightly and choose carbs from higher-fiber sources, like whole grains and fruits, helps manage blood sugar levels without skimping on important nutrients that carbs provide. While the 2020-2025 Dietary Guidelines for Americans recommends that most people get 45% to 65% of their calories from carbohydrates, here we’ve opted for a moderately reduced carbohydrate level, with roughly 35% to 40% of calories coming from carbohydrates to lower blood sugar levels. Research published in Diabetes Spectrum in 2020 found that moderately decreasing carbohydrates can help promote weight loss and improve blood sugar levels. To further support healthy blood sugar levels, we include meals and snacks that are high in protein and fiber—two important nutrients for stable blood sugar management.

Because the CDC cites weight loss as a strategy to prevent the onset of type 2 diabetes, we set the calories at 1,500 calories per day, which is a level where many people will lose weight. For those with other calorie needs, we also included modifications for 1,200 and 2,000 calories per day. As with all meal plans, this is meant to serve as a framework for a healthy eating plan. Make substitutions as needed and aim to follow some of the key principles for healthy blood sugar levels, such as opting for whole grains and fiber-rich foods, cooking more meals at home and including a protein source at every meal to help moderate blood sugar levels.

Strategies to Improve Blood Sugar Levels

If you just found out you have prediabetes, it may be tempting to make some extreme changes. However, it’s important to remember that managing prediabetes is a marathon, not a sprint. The ultimate goal is to incorporate habits that are sustainable and become part of your routine. Setting small goals and making one or two changes at a time that you can build on tends to be a more successful long-term strategy.

Exercise: You’ve probably heard it before, but the best exercise is the kind you’ll enjoy and stick to. And, it doesn’t have to be extreme. Walking just 2 minutes after each meal is linked to improved blood sugar levels. Looking for more? Check out The Best Exercises to Do If You Have Prediabetes, According to Personal Trainers or our Best Walking Plan to Help Lower Your Blood Sugar Levels.
Eat More Fiber: Fiber, our #1 Nutrient to Lower Blood Sugar Levels, is a type of indigestible carbohydrate that helps reduce the impact of other carbohydrates on our blood sugar levels. Plus, eating more fiber can help lower body weight, even if no other changes are made to the diet.
Eat Protein at Meals: Aiming to eat a good protein source at each meal, especially a meal that contains carbohydrates, can help improve blood sugar levels. Protein is an important nutrient that helps stabilize blood sugar levels and prevent spikes. Plus, it keeps us full, which can help prevent overeating later on.
Cut Back on Added Sugars and Refined Carbs: If you have prediabetes or type 2 diabetes, cutting back on added sugars and refined carbohydrates, like white flour, can often help improve blood sugar levels. These types of carbohydrates raise blood sugar levels rapidly, unlike their high-fiber whole-grain counterparts.
Weight Loss: Weight loss can help improve blood sugar levels—and it doesn’t have to be extreme. The CDC recommends a weight-loss goal of 5% to 7% of total body weight to help improve blood sugar levels. That said, losing weight isn’t the only strategy to help improve your stats, so don’t fret if you’re not seeing any changes on the scale.
Cook More Meals at Home: Preparing more meals at home can help facilitate weight loss and improve blood sugar levels. It’s no secret that restaurant portions can be generous. Opting to cook at home puts us in control of our ingredients and lets us customize our portions, such as including more vegetables and protein while reducing the amount of carbohydrates and added sugars. Check out our tips for successful meal-prep to get started.

Foods to Focus On:

Fish
Nuts and seeds, including natural nut butters
Unsweetened dairy, like yogurt, kefir and cottage cheese
Fruit, especially high-fiber fruits like berries, pears, citrus fruits and apples
Poultry
Eggs
Beans and lentils
Edamame and tofu
Whole grains (bulgur, brown rice, oats, farro, teff, whole wheat, quinoa, buckwheat)
Nonstarchy vegetables, such as dark leafy greens, broccoli, celery, cauliflower and more
Starchy vegetables, like winter squash, corn and potatoes
Avocado
Olive oil

How to Meal-Prep Your Week of Meals:

Make Chopped Salad with Chicken & Creamy Chipotle Dressing to have for lunch on Days 2 through 4.

Day 1

Breakfast (338 calories)

1 serving Scrambled Eggs with Spinach, Feta & Pita

A.M. Snack (131 calories)

1 large pear

Lunch (383 calories)

1 serving Cucumber-Chicken Green Goddess Wrap
1 plum

P.M. Snack (238 calories)

1 cup blackberries
¼ cup unsalted dry-roasted pistachios

Dinner (393 calories)

1 serving Gochujang-Glazed Salmon with Garlic Spinach
½ cup cooked quinoa

Daily Totals: 1,483 calories, 66g fat, 79g protein, 152g carbohydrate, 32g fiber, 1,587mg sodium

Make it 1,200 calories: Change A.M. snack to 1 clementine and omit pistachios at P.M. snack.

Make it 2,000 calories: Add 1 serving Strawberry-Banana Green Smoothie to breakfast and add 1 serving Cottage Cheese Snack Jar with Fruit to A.M. snack.

Day 2

<p>Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Julia Bayless</p> — Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Julia Bayless

Breakfast (272 calories)

1 serving Ricotta & Yogurt Parfait

A.M. Snack (118 calories)

2 stalks celery
1 Tbsp. natural peanut butter

Daily Totals: 1,517 calories, 73g fat, 99g protein, 120g carbohydrate, 29g fiber, 1,458mg sodium

Make it 1,200 calories: Omit peanut butter at A.M. snack and change P.M. snack to ¼ cup blueberries.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted pistachios to lunch and add 1 avocado, diced, to the side salad at dinner.

Day 3

Breakfast (280 calories)

1 slice sprouted-wheat bread, toasted
1 Tbsp. almond butter or natural peanut butter
1 cup low-fat plain kefir

A.M. Snack (139 calories)

1 large hard-boiled egg
1 medium orange

Lunch (418 calories)

1 serving Chopped Salad with Chicken & Creamy Chipotle Dressing
1 medium apple

P.M. Snack (238 calories)

1 cup blackberries
¼ cup unsalted dry-roasted pistachios

Dinner (440 calories)

1 serving Lemongrass Pork & Spaghetti Squash Noodle Bowl with Peanut Sauce

Daily Totals: 1,514 calories, 71g fat, 95g protein, 137g carbohydrate, 34g fiber, 1,623mg sodium

Make it 1,200 calories: Change A.M. snack to ¼ cup blueberries and omit pistachios at P.M. snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch and have ¼ cup unsalted dry-roasted almonds with 1 small pear as an evening snack.

Day 4

Breakfast (272 calories)

1 serving Ricotta & Yogurt Parfait

A.M. Snack (215 calories)

1 serving Cottage Cheese Snack Jar with Fruit

Lunch (418 calories)

1 serving Chopped Salad with Chicken & Creamy Chipotle Dressing
1 medium apple

P.M. Snack (132 calories)

3 Tbsp. unsalted dry-roasted pistachios

Dinner (464 calories)

1 serving Kale & Avocado Salad with Blueberries & Edamame
1-oz. slice whole-wheat baguette

Daily Totals: 1,491 calories, 78g fat, 83g protein, 130g carbohydrate, 30g fiber, 1,463mg sodium

Make it 1,200 calories: Change A.M. snack to 1 clementine and change P.M. snack to 1 plum.

Make it 2,000 calories: Add 1 serving Everything Bagel Avocado Toast to lunch, increase to ¼ cup unsalted dry-roasted pistachios and add 1 medium banana to P.M. snack, and have ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 5

Breakfast (333 calories)

1 slice sprouted wheat bread, toasted
1 Tbsp. almond butter or natural peanut butter
1 cup low-fat plain kefir
1 cup sliced strawberries

A.M. Snack (131 calories)

1 large pear

Lunch (383 calories)

1 serving Cucumber-Chicken Green Goddess Wrap
1 plum

P.M. Snack (215 calories)

1 serving Cottage Cheese Snack Jar with Fruit

Dinner (427 calories)

1 serving Teriyaki Chicken Skillet Casserole with Broccoli
2 cups mixed greens
1 serving Ginger-Sesame Vinaigrette

Meal-Prep Tip: Reserve 2 servings Teriyaki Chicken Skillet Casserole with Broccoli to have for lunch on Days 6 and 7.

Daily Totals: 1,489 calories, 61g fat, 83g protein, 163g carbohydrate, 30g fiber, 1,410mg sodium

Make it 1,200 calories: Change A.M. snack to ¼ cup blueberries and change P.M. snack to 1 clementine.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and have 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

Day 6

Breakfast (272 calories)

1 serving Ricotta & Yogurt Parfait

A.M. Snack (252 calories)

1 medium apple
1½ Tbsp. natural peanut butter

Lunch (314 calories)

1 serving Teriyaki Chicken Skillet Casserole with Broccoli

P.M. Snack (238 calories)

1 cup blackberries
¼ cup unsalted dry-roasted pistachios

Dinner (421 calories)

1 serving Spicy Shrimp Tacos

Daily Totals: 1,487 calories, 68g fat, 81g protein, 145g carbohydrate, 31g fiber, 1,437mg sodium

Make it 1,200 calories: Change A.M. snack to ¼ cup blueberries, and omit blackberries at P.M. snack.

Make it 2,000 calories: Increase to 2 Tbsp. natural peanut butter at A.M. snack, add 1 serving Guacamole Chopped Salad to dinner, and have ¼ cup unsalted dry-roasted almonds as an evening snack.