7-Day No-Sugar, High-Protein, Anti-Inflammatory Meal Plan for Better Blood Sugar, Created by a Dietitian

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. 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. 

This 1,500-calorie meal plan has modifications for 2,000 calories to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

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

1. Make Slow-Cooker Chicken Soup with Zucchini & Hominy to have for lunch on Days 2 through 5.
2. Make 3-Ingredient Bell Pepper & Cheese Egg Cups to have for breakfast on Days 1, 2, 4 and 5.

Day 1

Breakfast (300 calories)

• 1 serving 3-Ingredient Bell Pepper & Cheese Egg Cups
• 1 medium apple 

A.M. Snack (62 calories)

• 1 cup blackberries

Lunch (363 calories)

• 1 serving Arugula & Cucumber Salad with Tuna
• 1 large pear

P.M. Snack (171 calories)

• 1 cup low-fat plain kefir
• 1 medium orange

Dinner (600 calories)

• 1 serving Sheet-Pan Salmon with Crispy Quinoa

Daily Totals: 1,496 calories, 64g fat, 91g protein, 145g carbohydrate, 30g fiber, 1,667mg sodium

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

Breakfast (300 calories)

• 1 serving 3-Ingredient Bell Pepper & Cheese Egg Cups
• 1 medium apple 

A.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Lunch (334 calories)

• 1 serving Slow-Cooker Chicken Soup with Zucchini & Hominy 
• 1 plum

P.M. Snack (259 calories)

• 1 cup sliced strawberries
• ¼ cup unsalted dry-roasted almonds

Dinner (375 calories)

• 1 serving Anti-Inflammatory Chicken & Beet Salad

Daily Totals: 1,488 calories, 69g fat, 99g protein, 124g carbohydrate, 28g fiber, 2,005mg sodium

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)

• 1 serving High-Protein Black Bean Breakfast Bowl

A.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Lunch (334 calories)

• 1 serving Slow-Cooker Chicken Soup with Zucchini & Hominy 
• 1 plum

P.M. Snack (131 calories)

• 1 large pear

Dinner (402 calories)

• 1 serving Southwestern Cauliflower Rice Bowls with Shrimp & Avocado Crema

Daily Totals: 1,480 calories, 52g fat, 100g protein, 165g carbohydrate, 42g fiber, 1,999mg sodium

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

Breakfast (410 calories)

• 1 serving 3-Ingredient Bell Pepper & Cheese Egg Cups
• 1 medium apple 
• 1 cup low-fat plain kefir

A.M. Snack (131 calories)

• 1 large pear

Lunch (334 calories)

• 1 serving Slow-Cooker Chicken Soup with Zucchini & Hominy 
• 1 plum

P.M. Snack (145 calories)

• ½ cup low-fat plain strained (Greek-style) yogurt
• 1 cup blackberries

Dinner (486 calories)

• 1 serving Crispy Pesto Chicken with Whipped Feta & Tomatoes

Daily Totals: 1,506 calories, 53g fat, 108g protein, 156g carbohydrate, 30g fiber, 1,681mg sodium

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

Breakfast (300 calories)

• 1 serving 3-Ingredient Bell Pepper & Cheese Egg Cups
• 1 medium apple 

A.M. Snack (237 calories)

• ¼ cup unsalted dry-roasted almonds
• ½ cup blackberries

Lunch (334 calories)

• 1 serving Slow-Cooker Chicken Soup with Zucchini & Hominy 
• 1 plum

P.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Dinner (416 calories)

• 1 serving High-Protein Grilled Chicken Salad

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 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

Breakfast (396 calories)

• 1 serving High-Protein Black Bean Breakfast Bowl

A.M. Snack (187 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• ¼ cup blueberries

Lunch (416 calories)

• 1 serving High-Protein Grilled Chicken Salad

P.M. Snack (62 calories)

• 1 medium orange

Dinner (437 calories)

• 1 serving Super Green Pasta

Daily Totals: 1,496 calories, 74g fat, 87g protein, 129g carbohydrate, 33g fiber, 1,942mg sodium

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

Breakfast (396 calories)

• 1 serving High-Protein Black Bean Breakfast Bowl

A.M. Snack (62 calories)

• 1 medium orange

Lunch (416 calories)

• 1 serving High-Protein Grilled Chicken Salad

P.M. Snack (95 calories)

• 1 medium apple

Dinner (529 calories)

• 1 serving Fish Taco Bowls with Green Cabbage Slaw

Daily Totals: 1,496 calories, 71g fat, 86g protein, 143g carbohydrate, 38g fiber, 1,896mg sodium

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.