Meal Plans 1-Week Meal Plan & Recipe Prep for Pre-Diabetes By Rebecca Jaspan, MPH, RD, CDN, CDCES Rebecca Jaspan, MPH, RD, CDN, CDCES Rebecca Jaspan is a registered dietitian specializing in anorexia, binge eating disorder, and bulimia, as well as disordered eating and orthorexia. Learn about our editorial process Published on September 22, 2022 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Barbie Cervoni MS, RD, CDCES, CDN Medically reviewed by Barbie Cervoni MS, RD, CDCES, CDN Facebook LinkedIn Twitter Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Learn about our Medical Review Board Print Verywell / Amelia Manley Table of Contents View All Table of Contents Why Nutrition Is Important for a Person with Prediabetes Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition. If you have been diagnosed with prediabetes or need to have better glycemic control, you may need to change your diet to achieve more balanced blood sugar. It can be helpful to plan ahead and have a balanced meal plan, especially when weeks get busy, to ensure you are eating the right foods for balanced blood sugar. Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping, and preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money. Why Nutrition Is Important for a Person with Prediabetes Prediabetes occurs when your blood sugar is higher than normal often due to insulin resistance, but not high enough to be considered type 2 diabetes. While prediabetes is a precursor to type 2 diabetes, the condition is generally preventable with early intervention through diet and lifestyle changes. You may need to make adjustments to your eating plan, such as modifying your carbohydrate intake, eating more fiber, and consuming lean sources of protein and healthier fats. Eating a relatively consistent amount of carbohydrates at the same time daily can also help to keep blood sugars stable and prevent energy highs and lows. The National Institutes of Health (NIH) recommends that 45% to 65% of calories come from carbohydrates, but individual carbohydrate needs vary. Additionally, the type of carbohydrates you eat can influence spikes in blood sugar. Carbohydrates that digest quickly and are higher in refined sugar cause a higher spike in blood sugar while complex carbohydrates that are higher in fiber and digest more slowly lead to more stable blood sugar. Eating carbohydrates with protein and fat can prevent large blood sugar spikes. 7-Day Sample Menu This one-week meal plan was designed for a person with prediabetes who needs about 2,000 calories per day and has no dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with another healthcare provider to assess and plan for your dietary needs more accurately. Each day includes three meals and three snacks, which contain a healthy balance of carbohydrates, protein, and fat. Meals will consist of a macronutrient breakdown of approximately 40-45% carbohydrates, which is generally ideal for a person with prediabetes. Fiber is an important nutrient for people with prediabetes, and the recommendation calls for 14 grams per 1,000 calories or approximately 25 to 38 grams per day. It is OK to swap out similar menu items, but keep cooking methods in mind. Replacing steak with grilled chicken will lower the saturated fat and calorie count of the meal. However, if you were to try to replace steak with fried chicken that substitution will likely not have less calories or fat. You can adjust your calorie intake by consuming fewer snacks or eating larger snacks depending on your goals. Download the 1 Week Meal Plan for Prediabetes Download the Meal Plan Day 1 Breakfast 1 cup 2% plain Greek yogurt1/2-ounce chopped almonds1/4-cup unsweetened, whole-grain cereal1/2 cup blueberries Macronutrients: 313 calories, 27 grams protein, 25 grams carbohydrates, 13 grams fat Snack One string cheese1 large peach Macronutrients: 153 calories, 8 grams protein, 17 grams carbohydrates, 7 grams fat Lunch Salmon Caesar Salad Pita (One 6-inch whole wheat pita bread, 2 cups romaine lettuce, 3 ounces grilled salmon, and 2 tablespoons Caesar dressing) Macronutrients: 521 calories, 27 grams protein, 40 grams carbohydrates, 29 grams fat Snack 15 almonds1 Apple Macronutrients: 210 calories, 5 grams protein, 29 grams carbohydrates, 10 grams fat Dinner Chicken Stir-Fry (4 ounces chicken breast with 1/2 cup broccoli and 1 chopped red bell pepper sauteed in 1 tablespoon olive oil, 2 tablespoons peanut sauce, and 1/2 cup cooked brown rice) Macronutrients: 567 calories, 28 grams protein, 44 grams carbohydrates, 32 grams fat Snack 1 Banana2 tablespoons almond butter Macronutrients: 302 calories, 8 grams protein, 33 grams carbohydrates, 18 grams fat Daily Totals: 2,069 calories, 102 grams protein, 188 grams carbohydrates, 109 grams fat Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men. When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible. Day 2 Breakfast One slice 100% whole wheat breadOne poached egg1/2 medium avocadoOne tomato, sliced Macronutrients: 335 calories, 13 grams protein, 27 grams carbohydrates, 21 grams fat Snack 1/2 cup baby carrots1/4 cup hummus Macronutrients: 119 calories, 5 grams protein, 13 grams carbohydrates, 6 grams fat Lunch Greek Salad with 5 large grilled shrimp (2 cups romaine lettuce, 1/2 cup chopped tomato, 1/2 cup chopped cucumber, 1/4 cup black olives, 1/4 cup feta cheese, 1/2 cup chickpeas, and 2 tablespoons balsamic vinaigrette) Macronutrients: 415 calories, 22 grams protein, 39 grams carbohydrates, 21 grams fat Snack 1 small apple2 tablespoons peanut butter Macronutrients: 266 calories, 8 grams protein, 28 grams carbohydrates, 16 grams fat Dinner 4 ounces grilled salmon1 medium baked sweet potato10 asparagus spears roasted in 1 tablespoon olive oil Macronutrients: 489 calories, 31 grams protein, 29 grams carbohydrates, 28 grams fat Snack 2 cups plain popcorn15 roasted cashews1 ounce 70% dark chocolate Macronutrients: 393 calories, 7 grams protein, 29 grams carbohydrates, 28 grams fat Daily Totals: 2,016 calories, 86 grams protein, 165 grams carbohydrates, 120 grams fat Day 3 Breakfast 1/2 cup oatmeal cooked in water2 tablespoons peanut butter5 large strawberries, chopped Macronutrients: 300 calories, 11 grams protein, 29 grams carbohydrates, 18 grams fat Snack 1 cup 2% Greek yogurt10 cherries6 walnut halves Macronutrients: 277 calories, 23 grams protein, 23 grams carbohydrates, 12 grams fat Lunch One 8-inch whole wheat wrap4 ounces sliced turkey1/4 avocado2 slices tomato Macronutrients: 342 calories, 21 grams protein, 33 grams carbohydrates, 15 grams fat Snack 1 cup cucumber, sliced1/4 cup tzatziki dip1/4 cup black olives1 ounce pita chips Macronutrients: 236 calories, 7 grams protein, 30 grams carbohydrates, 10 grams fat Dinner 4 ounces tofu, cubed and baked in 2 tablespoons teriyaki sauce1 cup brown rice1/2 cup broccoli sauteed in 1 tablespoon olive oil Macronutrients: 491 calories, 20 grams protein, 58 grams carbohydrates, 21 grams fat Snack 1 cup regular whole milk ice cream Macronutrients: 273 calories, 5 grams protein, 31 grams carbohydrates, 15 grams fat Daily Totals: 1,920 calories, 86 grams protein, 204 grams carbohydrates, 91 grams fat Day 4 Breakfast One slice 100% whole wheat bread2 tablespoons peanut butter1/2 medium banana, sliced1 tablespoon hemp seeds Macronutrients: 429 calories, 15 grams protein, 49 grams carbohydrates, 22 grams fat Macronutrients: 377 calories, 15 grams protein, 36 grams carbohydrates, 22 grams fat Snack 15 almonds1 Apple Macronutrients: 210 calories, 5 grams protein, 29 grams carbohydrates, 10 grams fat Lunch 1/2 cup cooked quinoa3 ounces grilled chicken1/4 cup salsa1/2 medium avocado1/4 cup shredded cheddar cheese Macronutrients: 592 calories, 34 grams protein, 33 grams carbohydrates, 37 grams fat Snack 1/2 cup baby carrots1/4 cup hummus Macronutrients: 119 calories, 5 grams protein, 13 grams carbohydrates, 6 grams fat Dinner 1 cup lentil pasta1 tablespoon basil pesto1 zucchini, cut into coins and roasted in 1 tablespoon olive oil Macronutrients: 442 calories, 19 grams protein, 35 grams carbohydrates, 27 grams fat Snack 2 small chocolate chip cookies Macronutrients: 197 calories, 2 grams protein, 26 grams carbohydrates, 10 grams fat Daily totals: 1,989 calories, 80 grams protein, 168 grams carbohydrates, 111 grams fat Day 5 Breakfast One slice 100% whole wheat breadOne poached egg1/2 medium avocadoOne tomato, sliced Macronutrients: 335 calories, 13 grams protein, 27 grams carbohydrates, 21 grams fat Snack One cheese stick1 large peach Macronutrients: 153 calories, 8 grams protein, 17 grams carbohydrates, 7 grams fat Lunch Two slices 100% whole wheat breadTwo slices tomato4 ounces canned tuna mixed with 2 tablespoons mayonnaise Macronutrients: 501 calories, 35 grams protein. 29 grams carbohydrates, 26 grams fat Snack 2 brown rice cakes1 tablespoon peanut butter Macronutrients: 234 calories, 6 grams protein, 36 grams carbohydrates, 9 grams fat Dinner One 100% whole wheat bunOne slice of tomato, one outer romaine lettuce leaf4 ounce turkey burger1 tablespoon ketchup1 cup baby carrots Macronutrients: 490 calories, 31 grams protein, 37 grams carbohydrates, 21 grams fat Snack 10 walnut halves1 ounce 70% dark chocolate Macronutrients: 302 calories, 5 grams protein, 16 grams carbohydrates, 25 grams fat Daily Totals: 2,016 calories, 105 grams protein, 162 grams carbohydrates, 108 grams fat Day 6 Breakfast 1 cup 2% Greek yogurt1/2 cup All-Bran cereal1/2 cup raspberries Macronutrients: 258 calories, 25 grams protein, 38 grams carbohydrates, 5 grams fat Snack One slice 100% whole wheat bread1 tablespoon peanut butter Macronutrients: 175 calories, 7 grams protein, 18 grams carbohydrates, 9 grams fat Lunch 1 cup lentil pasta1 tablespoon basil pesto1 zucchini, cut into coins and roasted in 1 tablespoon olive oil Macronutrients: 442 calories, 19 grams protein, 35 grams carbohydrates, 27 grams fat Snack 12 tortilla chips1/4 cup guacamole Macronutrients: 260 calories, 4 grams protein, 30 grams carbohydrates, 16 grams fat Dinner 3 ounces grilled steak1/2 cup butternut squash cubes roasted in 1 tablespoon olive oil12 Brussels sprouts, halved and roasted in 1 tablespoon olive oil Macronutrients: 607 calories, 30 grams protein, 29 grams carbohydrates, 44 grams fat Snack Two Medjool dates1 tablespoon almond butter Macronutrients: 231 calories, 4 grams protein, 39 grams carbohydrates, 9 grams fat Daily Totals: 1,973 calories, 89 grams protein, 188 grams carbohydrates, 110 grams fat Day 7 Breakfast 1/2 cup oatmeal cooked in water2 tablespoons peanut butter5 large strawberries, chopped Macronutrients: 300 calories, 11 grams protein, 29 grams carbohydrates, 18 grams fat Snack One slice cheddar cheese1 medium apple Macronutrients: 208 calories, 7 grams protein, 26 grams carbohydrates, 10 grams fat Lunch Salmon Caesar salad pita with 1 6-inch whole wheat pita bread, 2 cups romaine lettuce, 3 ounces grilled salmon, and 1 tablespoon Caesar dressing Macronutrients: 521 calories, 27 grams protein, 40 grams carbohydrates, 29 grams fat Snack 1/2 cup baby carrots1/4 cup hummus Macronutrients: 119 calories, 5 grams protein, 13 grams carbohydrates, 6 grams fat Dinner 1 cup cooked brown rice3 ounces grilled chicken1/3 cup black beans1/4 cup salsa1/2 medium avocado2 cups spinach Macronutrients: 608 calories, 39 grams protein, 73 grams carbohydrates, 20 grams fat Snack 2 cups plain popcorn1 ounce 70% dark chocolate Macronutrients: 258 calories, 3 grams protein, 22 grams carbohydrates, 17 grams fat Daily Totals: 2,013 calories, 92 grams protein, 203 carbohydrates, 100 grams fat How To Meal Plan for a Diet for Prediabetes Start your day with a balanced breakfast. Be sure to include plenty of protein, healthy fats, and fiber in breakfast to keep you full and satisfied and blood sugar stable. Plan ahead and meal prep. Taking some time on a Sunday or your day off to plan your meals for the week, grocery shop, and prep some meals in advance is a major time saver during busy weeks. It can also help reduce stress when thinking about what to eat and helps you stay on track. Keep your food groups in mind. It can be challenging to come up with meals every day. To make it easier, think about including a protein, complex carbohydrate, fat, and fruit or vegetable at each meal. This combination helps you get all of the nutrients you need and keeps you full and satisfied. Remember timing is important. You want to think about eating about every 3-4 hours. This keeps your energy levels up throughout the day, blood sugar stable, and prevents you from going to any one meal starving. Keep in mind that mid-morning, afternoon, and evening snacks are optional. If you are not hungry for snacks in between meals, you don't need to force yourself to eat them. However, snacks are a useful tool to keep your blood sugar stable throughout the day and prevent overeating at meals. Choose complex carbohydrates. Keep high fiber carbohydrates on hand for meals and snacks so that you have a blood sugar-friendly option easily accessible. Best Diabetes Meal Delivery Services A Word From Verywell Planning nutritious, tasty, and balanced meals for Prediabetes does not need to be difficult with a little planning ahead and prep. Always speak with a registered dietitian if you are not sure this plan is right for you and to get specific recommendations for your individual nutrition needs and health goals. We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237. 6 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Centers for Disease Control and Prevention. Prediabetes - Your chance to prevent type 2 diabetes. National Institute of Diabetes and Digestive and Kidney Diseases. Diabetes diet, eating, & physical activity. Salas-Salvadó J, Becerra-Tomás N, Papandreou C, Bulló M. Dietary patterns emphasizing the consumption of plant foods in the management of type 2 diabetes: A narrative review. Adv Nutr. 2019;10(Suppl_4):S320-S331. doi:10.1093/advances/nmy102 Wheeler ML, Dunbar SA, Jaacks LM, Karmally W, Mayer-Davis EJ, Wylie-Rosett J, Yancy WS Jr. Macronutrients, food groups, and eating patterns in the management of diabetes: a systematic review of the literature, 2010. Diabetes Care. 2012 Feb;35(2):434-45. doi: 10.2337/dc11-2216. PMID: 22275443; PMCID: PMC3263899. Evert AB, Dennison M, Gardner CD, et al. Nutrition therapy for adults with diabetes or prediabetes: a consensus report. Diabetes Care. 2019;42(5):731-754. doi:10.2337/dci19-0014 Academy of Nutrition and Dietetics. How much water do you need. By Rebecca Jaspan, MPH, RD, CDN, CDCES Rebecca Jaspan is a registered dietitian specializing in anorexia, binge eating disorder, and bulimia, as well as disordered eating and orthorexia. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit