7-Day No-Sugar High-Protein Anti-Inflammatory Meal Plan for Better Blood Sugar
Type 2 diabetes is the fastest-growing chronic disease in the world. Over 37 million Americans have type 2 diabetes and, concerningly, about 1 in 5 people don’t even know they have it. Whether you currently have diabetes or prediabetes or are simply looking to improve your health and mitigate the risk of developing high blood sugar levels, this meal plan is for you. In this seven-day anti-inflammatory meal plan for better blood sugar levels, you’ll find a week of protein-rich meals and snacks—all without any added sugars. Let’s get started!
Why This Meal Plan Is Great for You
This anti-inflammatory meal plan can work for everyone. With type 2 diabetes on the rise, it may be prudent to keep a watchful eye on your blood sugar levels, even if your current risk is low.
To support healthy blood sugar levels, we recommend taking the following steps:
Moderately Reduce Carbohydrates: This meal plan averages 140 grams of carbohydrates per day, which is about 37% of the total daily calories. For comparison, the 2020-2025 Dietary Guidelines for Americans recommends 45% to 65% of total calories come from carbohydrates. Though carbohydrates do raise blood sugar levels, they also contain fiber and other important nutrients. Moderately reducing carbohydrate intake while opting for whole grains and fiber-rich carbohydrates spread evenly throughout the day helps prevent blood sugar spikes. To further support stable blood sugar levels, we prioritize whole-grain and higher fiber carbohydrates and limit refined carbs. Refined carbohydrates are grains where some or all of the grain has been removed. They include white flour and white rice. Because they are low in fiber, refined carbs can contribute to blood sugar spikes.
Fill Up on Protein: We focused on high-protein meals and snacks, with the average intake coming in at 97 grams of protein per day. Protein is an important nutrient that plays a vital role in nearly all of our bodily functions. When it comes to blood sugar, protein does not raise levels. And, protein can help reduce blood sugar spikes when it’s paired with carbohydrate foods by slowing down digestion and promoting a more steady breakdown of carbohydrates.
Include Plenty of Fiber: While this meal plan focuses on protein, we didn’t skimp on another important nutrient for healthy blood sugar levels: fiber. Fiber is a type of indigestible carbohydrate that is broken down slowly, which helps keep us full and stabilize blood sugar levels. In this meal plan, the average daily fiber content is about 30 grams. Fiber has many health benefits, ranging from weight loss to improved heart health to better digestion, and yet only 7% of American adults reach their fiber goals.
Because excessive weight can increase the risk of developing type 2 diabetes, we set this plan at 1,500 calories per day, which is a level where many people will experience weight loss. 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 nutritious eating plan. Make swaps as desired to fit your taste preferences and routine.
Frequently Asked Questions
Is it OK to mix and match meals if there is one I do not like?
Absolutely! If you prefer to make a swap, go for it. If you’re monitoring your total daily calories, it may be helpful to choose a substitute meal that has a similar calorie profile or to adjust snacks if needed. In this plan, we aimed for 1,500 calories and approximately 140 grams of carbohydrates per day, though some days come in a little higher and some are a little lower. We also aimed for at least 28 grams of fiber and 85 grams of protein a day, though most days come in a little higher than that. We made sure not to go over 2,300 milligrams of sodium per day, as recommended by the 2020-2025 Dietary Guidelines for Americans.
Can I eat the same breakfast or lunch every day?
If eating the same breakfast or lunch every day helps simplify your routine, we get it! We provided some variety in this meal plan to show different options, but you can definitely repeat the same breakfast or lunch if that’s what you prefer. Each breakfast option provides 300 to 400 calories, while the lunches range from 334 to 416 calories. If there’s an option not in this meal plan you prefer, such as strained Greek or skyr-style yogurt with fruit, that works, too! Check out more of our High-Protein Anti-Inflammatory Lunches for inspiration.
What are added sugars?
Added sugars are those added during processing to sweeten foods. They’re found in sweetened beverages and desserts as well as flavored yogurts, dressings, snacks and many other surprising sources. The average American consumes 17 teaspoons of added sugars each day, significantly above the American Heart Association’s recommended daily max of 9 teaspoons for men and 6 for women. If you’re aiming to improve your blood sugar levels, taking inventory of where added sugars are making their way into your routine may help. Natural sugars, like those found in fruit, vegetables and unsweetened dairy, are less of a concern because these foods also contain important nutrients like fiber, protein, vitamins and minerals.
Does the Anti-Inflammatory Diet Improve Blood Sugar Levels?
The anti-inflammatory diet includes foods rich in antioxidants, such as fruits and vegetables, particularly highly pigmented fruits like berries and cherries, as well as dark leafy greens and beets. It emphasizes omega-3 fatty acids from foods like salmon as well as other healthy fats, such as nuts, seeds, olive oil and avocado. It’s a nutrient-rich pattern of eating that almost everyone can benefit from following, particularly if you have type 2 diabetes or are at risk. Research shows that eating an anti-inflammatory diet lowers the risk of type 2 diabetes and can delay or prevent the onset of diabetes for people with prediabetes.
Anti-Inflammatory Foods to Focus On:
Fruits
Vegetables
Nuts
Seeds
Whole grains
Fish
Olive oil
Avocado
Legumes
Herbs and spices
Unsweetened fermented dairy, such as yogurt, kefir and cottage cheese
How to Meal-Prep Your Week of Meals
Make Slow-Cooker Chicken Soup with Zucchini & Hominy to have for lunch on Days 2 through 5.
Make 3-Ingredient Bell Pepper & Cheese Egg Cups to have for breakfast on Days 1, 2, 4 and 5.
Day 1
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell
Breakfast (300 calories)
A.M. Snack (62 calories)
Lunch (363 calories)
P.M. Snack (171 calories)
1 cup low-fat plain kefir
1 medium orange
Dinner (600 calories)
Daily Totals: 1,496 calories, 64g fat, 91g protein, 145g carbohydrate, 30g fiber, 1,667mg sodium
Make it 1,200 calories: Omit kefir at P.M. snack, and change dinner to 1 serving Sheet-Pan Roasted Salmon & Vegetables.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 3 servings Peanut Butter-Oat Energy Balls as an evening snack.
Day 2
PHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: MELISSA GRAY, PROP STYLIST: SHELL ROYSTER
Breakfast (300 calories)
A.M. Snack (219 calories)
Lunch (334 calories)
P.M. Snack (259 calories)
1 cup sliced strawberries
¼ cup unsalted dry-roasted almonds
Dinner (375 calories)
Daily Totals: 1,488 calories, 69g fat, 99g protein, 124g carbohydrate, 28g fiber, 2,005mg sodium
Make it 1,200 calories: Change A.M. snack to ½ cup unsalted low-fat cottage cheese with ½ cup blueberries, and omit almonds at P.M. snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at breakfast, 1 serving Everything Bagel Avocado Toast to dinner and 2 servings Peanut Butter-Oat Energy Balls as an evening snack.
Day 3
Breakfast (396 calories)
A.M. Snack (219 calories)
Lunch (334 calories)
P.M. Snack (131 calories)
Dinner (402 calories)
Daily Totals: 1,480 calories, 52g fat, 100g protein, 165g carbohydrate, 42g fiber, 1,999mg sodium
Make it 1,200 calories: Change A.M. snack to 1 clementine and change P.M. snack to ½ cup blueberries.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, ¼ cup unsalted dry-roasted almonds to P.M. snack and 3 servings Peanut Butter-Oat Energy Balls as an evening snack.
Day 4
Photographer: Greg Dupree, Prop Stylist: Shell Royster, Food Stylist: Emily Hall
Breakfast (410 calories)
A.M. Snack (131 calories)
Lunch (334 calories)
P.M. Snack (145 calories)
½ cup low-fat plain strained (Greek-style) yogurt
1 cup blackberries
Dinner (486 calories)
Daily Totals: 1,506 calories, 53g fat, 108g protein, 156g carbohydrate, 30g fiber, 1,681mg sodium
Make it 1,200 calories: Omit kefir at breakfast, change A.M. snack to 1 clementine and omit yogurt at P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 3 Tbsp. chopped walnuts to P.M. snack and ⅔ cup cooked quinoa to dinner.
Day 5
Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire Spollen
Breakfast (300 calories)
A.M. Snack (237 calories)
¼ cup unsalted dry-roasted almonds
½ cup blackberries
Lunch (334 calories)
P.M. Snack (219 calories)
Dinner (416 calories)
Meal-Prep Tip: Reserve 2 servings High-Protein Grilled Chicken Salad to have for lunch on Days 6 and 7.
Daily Totals: 1,506 calories, 70g fat, 107g protein, 120g carbohydrate, 32g fiber, 2,004mg sodium
Make it 1,200 calories: Omit almonds at A.M. snack, and change P.M. snack to 1 cup low-fat plain kefir.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at breakfast, 1 medium banana to P.M. snack and 1 serving Everything Bagel Avocado Toast to dinner.
Day 6
Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely
Breakfast (396 calories)
A.M. Snack (187 calories)
1 cup low-fat plain strained (Greek-style) yogurt
¼ cup blueberries
Lunch (416 calories)
P.M. Snack (62 calories)
Dinner (437 calories)
Daily Totals: 1,496 calories, 74g fat, 87g protein, 129g carbohydrate, 33g fiber, 1,942mg sodium
Make it 1,200 calories: Change breakfast to 1 serving 3-Ingredient Bell Pepper & Cheese Egg Cups with 1 medium peach, and omit yogurt at A.M. snack.
Make it 2,000 calories: Add 1 large scrambled egg to breakfast, 3 Tbsp. chopped walnuts to A.M. snack, 1 medium peach to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 7
Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely
Breakfast (396 calories)
A.M. Snack (62 calories)
Lunch (416 calories)
P.M. Snack (95 calories)
Dinner (529 calories)
Daily Totals: 1,496 calories, 71g fat, 86g protein, 143g carbohydrate, 38g fiber, 1,896mg sodium
Make it 1,200 calories: Change breakfast to 1 serving 3-Ingredient Bell Pepper & Cheese Egg Cups, A.M. snack to 1 clementine and P.M. snack to ⅓ cup blueberries.
Make it 2,000 calories: Add 1 large scrambled egg to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 2 Tbsp. natural peanut butter to the apple at P.M. snack.
