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Learn More:7 Simple Ways to Reverse Prediabetes
To keep you feeling full and satisfied throughout the day and to keep your blood sugars in check, each day has at least 30 grams of fiber from whole grains, legumes and fresh produce. Fiber helps to slow down digestion, which is why you’ll feel fuller when eating more of it. At the same time, that slow digestion means the glucose from food will reach your bloodstream at a more gradual pace. Plus, we included plenty of lean protein from chicken, turkey and fish, and a balanced amount ofcarbohydratesat all meals and snacks to keep blood sugars stable. Regular physical activity is another important lifestyle change that can help lower your blood sugars and reduce the risk of developing type 2 diabetes. Including 30 minutes of walking most days, or at least 150 minutes of moderate activity per week, can have a big impact.
Actions to Take If You Have Prediabetes
How to Meal-Prep Your Week of Meals
A little meal prep at the beginning of the week can go a long way to make the week ahead easier.
Day 1
Prediabetes Tip:In theCucumber Turkey Sub Sandwich, we substitute a cucumber instead of a sub roll for a veggie-packed twist on a classic sandwich. It’s a great way to enjoy a lower-carb sandwich and, as a bonus, it also saves on calories. It’s totally fine to have bread when you have prediabetes, but the rolls for subs, hoagies, grinders-whatever you want to call them-tend to have more carbs than what’s recommended for a single meal. When you’re really craving a sub, go for a smaller 4-inch sub and load up the rest of your plate with veggies to help balance things out and keep your blood sugar levels from going too high.
Breakfast (446 calories)
A.M. Snack (187 calories)
Lunch (383 calories)
• 1 servingCucumber Turkey Sub Sandwich
• 2 plums
P.M. Snack (246 calories)
Dinner (529 calories)
• 1 servingSalmon with Curried Yogurt & Cucumber Salad
• 3/4 cupsBasic Quinoa
• 1 servingBasic Green Salad with Vinaigrette
Evening Snack (219 calories)
• 3 cups air-popped popcorn tossed in 1 Tbsp. olive oil and a salt to taste (1/8 tsp.)
Daily Totals: 2,009 calories, 121 g protein, 207 g carbohydrates, 45 g fiber, 87 g fat, 17 g saturated fat, 1,461 mg sodium
Day 2
Prediabetes Tip:Managing prediabetes and preventing diabetes is all about lifestyle changes and developing healthy habits. Starting a walking routine is often more sustainable than trying to go too hard at the gym. Walking with your family after dinner or during your lunch break is a great way to start. Try to build up to 30 minutes or more a day of physical activity. Moving your body as much as you can helps lower sugars and prevent diabetes.
Breakfast (449 calories)
• 1 servingApple-Cinnamon Overnight Oatstopped with 3 Tbsp. toasted pecans
• 1 medium banana
A.M. Snack (165 calories)
Lunch (483 calories)
• 1 servingChopped Rainbow Salad Bowls with Peanut Sauce
P.M. Snack (137 calories)
• 1 servingPeanut Butter-Oat Energy Balls
• 1 cup raspberries
Dinner (550 calories)
• 1 servingGreen Veggie Bowl with Chicken & Lemon-Tahini Dressing
• 1 servingMaple Roasted Carrots
Daily Totals: 2,003 calories, 72 g protein, 253 g carbohydrates, 56 g fiber, 88 g fat, 13 g saturated fat, 1,993 mg sodium
Day 3
Prediabetes Tip:You’ll see raspberries as snacks quite a bit in this healthy plan. Here’s why-berries, like raspberries and blackberries, are higher in fiber than most fruits. Fiber helps keep us full and is digested slowly, which helps keep blood sugar stable and ward off overeating and late-night hunger pangs.
A.M. Snack (147 calories)
• 2Peanut Butter-Oat Energy Balls
Lunch (517 calories)
• 1 medium apple
P.M. Snack (197 calories)
Dinner (681 calories)
• 1 servingSheet-Pan Maple-Mustard Pork Chops & Carrots
• 3/4 cupEasy Brown Rice
• 1 servingBasic Green Salad with Vinaigrettetopped with 1 Tbsp. shredded Parmesan cheese
Daily Totals: 1,990 calories, 84 g protein, 248 g carbohydrates, 48 g fiber, 80 g fat, 13 g saturated fat, 1,868 mg sodium
Day 4
Prediabetes Tip:Because it rarely hassymptoms, prediabetes can be difficult to diagnose. If you’re overweight, had gestational diabetes in pregnancy or if you have family members with diabetes or prediabetes, then you’re at increased risk for high blood sugars and should discuss this with your medical provider. And just remember, prediabetes doesn’t always lead to type 2 diabetes-taking the right stepscan set you on a different path toward a healthier you.
Breakfast (485 calories)
P.M. Snack (217 calories)
Dinner (590 calories)
• 1 servingChicken & Kale Taco Salad with Jalapeño-Avocado Ranch
• 1/4 cup pico de gallo and 1 oz. tortilla chips (about 7 chips)
Meal-Prep Tips:
You’ll use cooked shredded chicken in tonight’s dinner. Try preparing ourBest Poached Chickento use tonight and reserve 1 cup to use for lunch on Days 6 and 7. If you don’t have time to poach chicken, rotisserie chicken works great as well.
Prepare 2 servings ofApple-Cinnamon Overnight Oatsto have for breakfast on Days 5 and 6.
Daily Totals: 1,995 calories, 99 g protein, 242 g carbohydrates, 44 g fiber, 81 g fat, 13 g saturated fat, 1,750 mg sodium
Day 5
Prediabetes Tip:It can be difficult to find the time to make a healthy breakfast during busy mornings, but it’s well worth it! When we skip breakfast, we often overeat at lunch or make less healthy food choices because we let ourselves get too hungry.Overnight oatsare a great solution. They lend themselves tomany flavor combinations, take minimal time to prepare and are portable. If oatmeal isn’t your thing, there are plenty of other tastymake-ahead breakfast recipesto try, likebaked egg muffins,smoothie packsandfreezer breakfast burritos.
P.M. Snack (84 calories)
• 1 cup blueberries
Dinner (657 calories)
Evening Snack (150 calories)
• 3/4 cupStrawberry-Mango Nice Creamtopped with 1 Tbsp. dark chocolate chips
Meal-Prep Tip:Make theHoney Mustard Vinaigretteto have for lunch on Day 6 and dinner on Day 7.
Daily Totals: 2,003 calories, 70 g protein, 284 g carbohydrates, 54 g fiber, 75 g fat, 14 g saturated fat, 2,247 mg sodium
Day 6
Prediabetes Tip:One of the quickest ways to drastically reduce sugar in your diet is to limit sugary drinks, like soda, juice, sports drinks and sweet tea. Drinks with natural sugar, like fruit juice, still spike our blood sugars. Sticking to water, seltzer and unsweetened tea as much as possible helps maintain healthy blood sugar levels. If you regularly drink sweetened beverages, changing tolow-sugar or diet optionsfirst can make the shift to no-sugar-added drinks feel more doable.
Lunch (438 calories)
Meal-Prep Tip:Prepare the full recipe ofCurried Chicken Apple Wrapsand save half the chicken salad for lunch tomorrow.
P.M. Snack (248 calories)
Dinner (621 calories)
• 1 servingCharred Shrimp, Pesto & Quinoa Bowlstopped with 2 Tbsp. crumbled feta cheese
• 1 medium peach, sliced
Evening Snack (196 calories)
• 1 Tbsp. dark chocolate chips
Daily Totals: 1,979 calories, 111 g protein, 220 g carbohydrates, 52 g fiber, 84 g fat, 18 g saturated fat, 1,617 mg sodium
Day 7
Prediabetes Tip:Trying to change everything at once can be overwhelming. Any time you’re trying to make a health change, or in this case, prevent the onset of type 2 diabetes, focus on one or two habits to change first. Once that feels good, change another habit. Starting with small changes and building on them is more realistic and sustainable.Lifestyle changes(instead of strict diets and too-intense gym routines) are more effective in the long run.
Breakfast (479 calories)
A.M. Snack (60 calories)
• 1 medium peach
Lunch (484 calories)
P.M. Snack (209 calories)
• 1 cup blackberries
Dinner (539 calories)
Serve the steak over mixed greens dressed in vinaigrette.
Daily Totals: 1,987 calories, 97 g protein, 229 g carbohydrates, 51 g fiber, 87 g fat, 15 g saturated fat, 2,277 mg sodium
Watch: How to Make a Cucumber Turkey Sub
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