5-Day Blood-Sugar Balancing Meal Plan (2024)

Your blood sugar level is tightly controlled by hormones in the body. Highblood sugar can occur when your body has too little insulin or can't useinsulinproperly. When blood sugar levels stay high over time, you may be diagnosed with type 2 diabetes.

The good news: people who are diagnosed with prediabetes or type 2 diabetes can make lifestyle changes to help manage their blood sugar levels.

Why Does Balancing Blood Sugar Matter?

When blood sugar levels are balanced and stable, you tend to feel your best. You're energized, focused, and feeling well. When blood sugar levels are too high, you may feel tired or lethargic, be thirsty frequently. need to urinate a lot, or have blurred vision. When your blood sugar is too low, you'll notice a drop in energy as well.

Ultimately, high blood sugar over time will be diagnosed as type 2 diabetes. You can help control blood sugar levels and reduce the risk of developing type 2 diabetes by:

• Following a balanced diet, as outlined below
• Losing weight (if you are overweight or obese)
• Being physically active for 30 minutes a day, five days a week

How Can Diet Affect Blood Sugar Balance?

Eating refined carbs (white flour, sugar) can raise blood sugar levels more than eating foods with protein or fat. You can still eat carbs if you have high blood sugar, but you have to carefully monitor the amount you eat at each meal and snack so you stay in your target blood sugar range.

Replacing refined carbohydrates with low-glycemic-index carbs (such as beans, lentils, oats, or soy) can help with blood sugar control. It's easier to manage blood sugar levels if you cut back on refined and ultra-processed foods, such as sugar-sweetened beverages, fast foods, and baked goods.

This meal plan contains carbohydrates from whole grains, beans, milk, vegetables, and fruit, It does not contain carbs from refined grains or excess sugar.

The Best Foods to Eat For Blood Sugar Balance

There's no magical food that will help manage blood sugar on its own. Instead of focusing on individual foods, consider the whole dietary pattern. It's important to eat meals and snacks with a balance of carbs, protein and fat.

You can use the American Diabetes Association's Plate Method to help balance blood sugar levels. The Plate Method is as follows:

• Fill half of your plate of non-starchy vegetables, such as leafy greens, broccoli, cauliflower, peppers or salad.
• Fill a quarter-plate of carbohydrate foods, such as sweet potatoes, whole grains or fruit.
• Fill a quarter plate of protein-rich foods such as poultry, fish, tofu, beans or eggs.

What to Avoid For Optimal Blood Sugar Balance

It's easier to manage blood sugar levels if you cut back on refined and ultra-processed foods, such as sugar-sweetened beverages, fast foods, and baked goods. It's also smart to choose healthier unsaturated fats (such as olive oil) rather than saturated fats.

Other things to limit or avoid if you have high blood sugars include fad diets, unnecessary removal of whole food groups, quick fixes, and unregulated supplements.

Sample 5-Day Blood Sugar-Balancing Meal Plan

This 5-day meal plan was designed for a person who needs about 1,700-1800 calories per day. It contains a mix of carbohydrates, healthy fats fat, and lean protein options.

There is not one optimal blood sugar-balancing diet for everyone. This diet contains ample carbohydrates at each meal and snack. You can also balance blood sugars on a low-carb, high-protein diet, or on a high-fat keto diet. Work with a registered dietitian to figure out which eating plan may be best for you.

In this plan, there are 45 to 65 grams of complex carbohydrates in each meal and 15 to 20 grams of carbohydrates in each snack. This may or may not be the right level for your personal blood sugar needs. Check with a registered dietitian or another healthcare provider to know for sure.

Day 1

Breakfast

• 1/2 cup oatmeal
• 1 cup nonfat milk
• 1/4 cup mixed berries
• 2 tablespoon unsalted almonds

Macronutrients: approximately 374 calories, 17 grams of protein, 53 grams of carbohydrates, and 12 grams of fat

Lunch

• Salad: 2 cups spinach and 1 cup tomato with 1 tablespoon olive oil and 1.5 teaspoons balsamic vinegar
• 3 ounces canned tuna in water
• One small whole grain roll
• One banana

Micronutrients: 466 calories, 29 grams protein, 57 grams carbohydrates, and 17 grams fat

Snack

• 2 tablespoons sunflower seeds
• 1 cup strawberries

Micronutrients: 152 calories, 4 grams protein, 16 grams carbohydrates, and 9 grams fat

Dinner

• 3 ounces roasted chicken breast
• 1 cup cooked brown rice with 1 tablespoon olive oil and fresh herbs
• 2 cups steamed broccoli

Macronutrients: approximately 526 calories, 36 grams of protein, 58 grams of carbohydrates, and 18 grams of fat

Snack

• 1 medium peach
• 1 ounce low-fat cheddar cheese

Macronutrients: approximately 146 calories, 9 grams of protein, 15 grams of carbohydrates, and 6 grams of fat

Daily totals: approximately 1,664 calories, 95 grams of protein, 199 grams of carbohydrates, and 61 grams of fat

Day 2

Breakfast

• 1 cup fat-free Greek yogurt
• 1 medium apple, diced
• 1/4 cup low-sugar (less than 3 grams per serving) cinnamon granola
• 1 tablespoon slivered almonds
• Sprinkle of cinnamon

Macronutrients: approximately 417 calories, 28 grams of protein, 47 grams of carbohydrates, and 14 grams of fat

Lunch

• 2 eggs, cooked in 1 teaspoon of butter
• 2 slices whole-grain toast
• 2 tablespoons guacamole
• 1 cup kale and 1 medium tomato, sliced with 1 tablespoon olive oil vinaigrette

Macronutrients: approximately 470 calories, 25 grams of protein, 51 grams of carbohydrates, and 21 grams of fat

Snack

• 1 cup edamame

Micronutrients: 189 calories, 17 grams protein, 15 grams carbohydrates, and 8 grams fat

Dinner

• 3 oz shrimp, 1 cup green beans and 1 cup carrot coins sauteed in garlic and 1 tablespoon olive oil
• 1 cup cooked quinoa

Macronutrients: approximately 523 calories, 30 grams of protein, 59 grams of carbohydrates, and 18 grams of fat

Snack

• 2 cups air-popped popcorn
• 2 tablespoons mixed nuts

Macronutrients: approximately 147 calories, 7 grams of protein, 19 grams of carbohydrates, and 15 grams of fat

Daily totals: approximately 1,746 calories, 107 grams of protein, 191 grams of carbohydrates, and 76 grams of fat

Day 3

Breakfast

• 1/2 cup rolled oats
• 6 ounces nonfat yogurt
• 1 tablespoon walnuts
• 1/2 cup strawberries

Macronutrients: approximately 368 calories, 18 grams of protein, 49 grams of carbohydrates, and 12 grams of fat

Lunch

• 1 cup noodles
• 3 ounces firm tofu
• 2 teaspoons sriracha mayo
• 1 cup broccoli and 1 cup red peppers stir-fried in 1 tablespoon olive oil

Macronutrients: approximately 506 calories, 20 grams of protein, 54 grams of carbohydrates, and 28 grams of fat

Snack

• 1 cup nonfat Greek yogurt
• 1/2 cup blueberries

Macronutrients: approximately 175 calories, 24 grams of protein, 18 grams of carbohydrates, and 1 grams of fat

Dinner

• 3 ounces grilled salmon
• 1 cup roasted sweet potato
• Salad with 1 cup chopped kale, 1 medium tomato, and 1 tablespoon olive oil vinaigrette
• 1 cup green beans

Macronutrients: approximately 456 calories, 28 grams of protein, 47 grams of carbohydrates, and 20 grams of fat

Snack

• 2 tablespoons hummus
• 1 cup carrot sticks
• 2 tablespoons almonds

Macronutrients: approximately 178 calories, 66 grams of protein, 19 grams of carbohydrates, and 10 grams of fat

Daily totals: approximately 1,683 calories, 156 grams of protein, 187 grams of carbohydrates, and 71 grams of fat

Day 4

Breakfast

• 2 eggs scrambled in 1 teaspoon butter
• 1 slice whole-grain toast with 1 teaspoon butter
• 1 medium apple, sliced

Macronutrients: approximately 411 calories, 19 grams of protein, 43 grams of carbohydrates, and 21 grams of fat

Lunch

• 3 ounces grilled chicken breast
• 2 cups spinach sautéed in garlic and 1 tablespoon olive oil
• 50 grams cooked chickpea pasta
• 1 medium orange

Macronutrients: approximately 521 calories, 41 grams of protein, 54 grams of carbohydrates, and 19 grams of fat

Snack

• 1 ounce lower fat cheddar cheese
• 4 whole grain woven wheat crackers

Macronutrients: approximately 168 calories, 10 grams of protein, 14 grams of carbohydrates, and 9 grams of fat

Dinner

• 4 ounces white fish such as halibut or tilapia
• 1 cup cooked brown rice
• 1 cup broccoli and 1 cup cauliflower sauteed in 1 tablespoon olive oil

Macronutrients: approximately 487 calories, 29 grams of protein, 58 grams of carbohydrates, and 16 grams of fat

Snack

• 1 cup cantaloupe
• 2 tablespoons roasted, unsalted peanuts

Macronutrients: approximately 164 calories, 6 grams of protein, 16 grams of carbohydrates, and 10 grams of fat

Daily totals: approximately 1,751 calories, 105 grams of protein, 185 grams of carbohydrates, and 72 grams of fat

Day 5

Breakfast

• 1/2 cup rolled oats cooked with water
• 1/2 cup nonfat Greek yogurt
• 1 tablespoon peanut butter
• 1 cup sliced strawberries

Macronutrients: approximately 401 calories, 23 grams of protein, 52 grams of carbohydrates, and 12 grams of fat

Lunch

Poke bowl with:

• 1 cup whole grain noodles
• 3 oz salmon
• 1/2 cup edamame
• 2 cups sliced cucumber
• 2 teaspoons sriracha mayonnaise

Macronutrients: approximately 533 calories, 41 grams of protein, 58 grams of carbohydrates, and 19 grams of fat

Snack

• 2 cups air-popped popcorn
• 2 tablespoons mixed nuts

Macronutrients: approximately 147 calories, 7 grams of protein, 19 grams of carbohydrates, and 15 grams of fat

Dinner

• 3 ounces cooked shrimp
• 1 cup cooked quinoa with 2 tablespoons almonds and fresh herbs
• 2 cups broccoli sauteed in garlic and 1 tablespoon olive oil

Macronutrients: approximately 502 calories, 36 grams of protein, 55 grams of carbohydrates, and 17 grams of fat

Snack

Macronutrients: approximately 502 calories, 36 grams of protein, 55 grams of carbohydrates, and 17 grams of fat

• 1 ounce mozzarella cheese
• 4 whole grain crackers

Macronutrients: approximately 168 calories, 10 grams of protein, 14 grams of carbohydrates, and 9 grams of fat

Daily totals: approximately 1,751 calories, 117 grams of protein, 198 grams of carbohydrates, and 72 grams of fat