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 Eat and Avoid for Blood Sugar Balance
Choose: Non-starchy vegetables, complex carbohydrates, protein-rich foods, moderate dietary fat
Skip: Refined and ultra-processed foods (sugary beverages, fast food, baked goods)
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
Meal Plan Tips
- Meal prep: Try to meal prep in advance so there's less work to do at mealtime. For example, you can wash and prep vegetables in advance, batch-cook whole grains for the week, or pre-portion your snacks in on-the-go containers.
- Make substitutions if you want: You can make substitutions in this meal plan based on your preferences. For example, if you don't like chicken, you can use tofu, beef, or fish as a substitute. You can also add flavor using your favorite herbs and spices.
- Swap snacks: Snacks are interchangeable. Within each day, the two snacks can be switched. So, if popcorn is slated as the after-dinner snack but you prefer to eat it in the morning, go ahead. Every snack has about 150 calories, so they can also be switched between days.
- Follow your preferences: Lunches and dinners both have about 500 calories, so they can be swapped too. For example, on day 5, you can have the poke bowl for dinner instead of lunch if you prefer.
- Try new foods: Finally, don't be afraid to experiment. Try a different whole grain or a new vegetable. Packages of whole grains will have a Nutrition Facts table that outlines the carbohydrate content per serving. You can work the appropriate serving size into your meal plan and swap it with a different grain.
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