Prediabetes Meal Plan

Prediabetes Meal Plan

Elevated blood sugar levels mark a condition known as prediabetes. (1) In this condition, if eating habits are not improved, it can lead to type 2 diabetes.

Being diagnosed with prediabetes may be stressful and leave you with a lot of confusion and stress, such as “What adjustments should I make?” and “Where do I start?”. Therefore, this post offers a 7-day diet plan to control your prediabetes.

We have limited this diet to 1,200 calories per day to encourage healthy weight reduction of 1 to 2 pounds per week because losing weight is crucial for reducing blood sugar levels and preventing diabetes.

Step By Step Guide

Knowing food consumption accurately can be aided by measuring food servings. Following the suggestions below can assist in creating a nutritious 7-day food plan:

  • Note down daily caloric and carbohydrate goals.
  • Calculate the number of servings of carbs and other meal ingredients necessary to achieve those goals.
  • Allocate those servings throughout the meals and snacks during the day.
  • Examine the order of popular and well-known foods and attempt to include them in meals while considering the information above.
  • Fill out a daily itinerary using exchange listings and other sources.
  • Plan your meals to make the most of your ingredients, such as serving chicken soup one day and roasted chicken the next.
  • For every day of the week, repeat the process.
  • To determine whether the food plan has the expected effects, routinely check your weight and daily blood sugar levels.

Prediabetes Meal Plan

Day 1

Breakfast: 1 apricot oat muffin (330 calories, 15g fat, and 65mg cholesterol) and 1 cup (250 mL) milk (282 calories, 37 g carbohydrates, 2 g fiber)

Lunch: a green salad, 2 cups (500 mL) of red lentil soup, and 1 tablespoon (15 mL) of a light salad dressing (432 calories, 59 g carbohydrates, 14 g fiber)

Dinner: Roasted sweet potatoes and 1 serving (128 calories, 2.7 g fat) of chicken breast in a pan (15 calories, 7.4 g carbohydrates, 0 cholesterol)

Day 2

Breakfast: It consists of two slices of whole-grain bread, one egg omelet with veggies, and two tablespoons (30 mL) of soft margarine (125 mL) zero-fat milk

Lunch: One plate of tofu frittata (this link opens a new window) (15 calories, 7.4 g carbohydrates, 0 cholesterol)

Dinner: One serving of roasted cauliflower salad has 33 grams of carbohydrates and 107 calories. Pork loin chop, grilled or baked (85–115 g)

Day 3

Breakfast: steel-cut rolled oats (75 mL dry), 1 tbsp (15 mL) peanut butter, half cup (125 mL), milk (324 calories, 37 g carbohydrates, 5 g fiber)

Lunch: 3 oz. (85 g) roast chicken, two slices of whole-grain bread, 2 tsp mayonnaise, mustard, lettuce, and one fruit (428 calories, 59 g carbohydrates, 7 g fiber)

Dinner: 1 serving of fish, green salad, 1 tbsp (15 mL) light salad dressing, cooked couscous (175 mL).

Day 4

Breakfast: 2 slices whole-grain or toast, 1 egg, poached or sunny-side up (cooked to your liking), a quarter portion of a small avocado, mashed, salt, and pepper to taste (293 calories, 33 g carbohydrates, 5 g fiber)

Lunch: 1 serving of Mexican baked eggs on black beans (This link opens in a new window), 1 slice of whole-grain bread, 2 tsp (10 mL) soft margarine, half a cup (125 mL) of low-fat yogurt (454 calories, 57 g carbohydrates, 9 g fiber)

Dinner: For dinner, take one cup of cooked pasta (such as spaghetti, spirals, or macaroni), one-half cup of your favorite pasta sauce, and three to four ounces. (85-115 g) grilled chicken (405 calories, 51 g carbohydrates, 4 g fiber)

Day 5

Breakfast: One-third of a cup of Grape-Nuts (or similar high-fiber cereal), half a cup of cranberries, 1 cup of unsweetened soy milk.

Lunch: 2 cups spinach, 1/4 cup tomatoes, 1 oz cheddar cheese, 1/4 cup grapes, 1 tsp pumpkin seeds, and 2 oz roasted chickpeas in a salad with 2 tbsp yogurt dressing.

Dinner: The dinner includes a medium-baked potato, 1.5 cups of steamed asparagus, and a 3 oz. salmon fillet.

Day 6

Breakfast: 1 serving of Protein Pancakes + 2 tsp. Peanut butter (372 calories & 24 g carbs)

Lunch: Half turkey chili servings for lunch (348 calories & 25 g carbs)

Dinner: 1.5 portions of zucchini lasagna for dinner (366 calories & 18 g carbs)

Day 7

Breakfast: Chocolate peanut oatmeal of 1 cup, one scoop of whey protein powder, 1.5 tbsp peanut butter, and 1 tbsp chia seeds.

Lunch: One small whole wheat pita pocket, half a cup of cucumbers, half a cup of tomatoes, half a cup of cooked pulses, half a cup of green vegetables, and 3 tbsp salad dressing.

Dinner: It will consist of 3 ounces of boiled shrimp, a cup of green peas, one tablespoon of butter, six cooked beets, and one cup of sautéed Swiss chard.


When making meal plans, a person should take a lot of things into account. A prefabricated meal plan can be useful but should be modified to fit the individual’s needs.

Please consult your health care professional before making any changes to your diet. A doctor will create a diabetes treatment plan that includes goals for eating well. Additionally, you can find any online resources that can assist in creating a nutritious diet.

See Also

900 Calorie Diabetes Prevention Plan

Diabetic Smoothie Recipes

Type 1 Diabetes Food List

Low Glycemic Diet Plan

Keto Diet For Diabetics

Current Version
August 18, 2022
Written By
Damla Sengul