The Ultimate 7 Day Meal Plan for Prediabetes

Understanding a diagnosis of prediabetes means understanding how your diet needs to change. Here, we give you an easy seven-day…(continue reading)

Your yearly blood work came back with a surprise: your blood glucose levels fall within the prediabetic range, and your doctor wants you to make significant lifestyle changes. It can feel overwhelming, but with a little diabetes education, you can take care of your health, improve your overall wellness, and prevent your prediabetes from worsening.

First, let’s talk about the differences between being diabetic and having prediabetes. We’ll discuss the differences, explore what’s going on in your body, and explain the importance of addressing a prediabetic diagnosis.

What Is Diabetes?

When we eat food, our body breaks it down into a simple sugar called glucose. Glucose fuels our tissues and organs to carry out their processes, but the pancreas must release insulin to get that glucose. 

Insulin carries the glucose in our bloodstream to areas where it is needed by cells. Cells take in the glucose, and any remaining glucose that isn’t needed immediately for energy goes to the liver for later use. Excess glucose may also be stored in the muscles and fatty tissue.

Diabetes is a condition wherein the body doesn’t produce enough (or any) insulin to remove glucose from the blood, or the body can’t use insulin effectively. This is a condition known as insulin resistance

There are three different types of diabetes.

Type 1 Diabetes

Most people with type 1 diabetes are born with it or develop it as a child. This is an autoimmune disorder that causes the body to stop producing insulin. People with type 1 diabetes need to take insulin daily to survive. 

There is no cure for type 1 diabetes, but it can be well managed with insulin injections, regular blood sugar testing, and a healthy diet and lifestyle. 

Type 2 Diabetes

The most common form of diabetes is type 2 diabetes. Someone with type 2 diabetes has become resistant to the insulin their body produces, or doesn’t make enough to keep up with the amount of glucose in their blood. 

Researchers aren’t sure why some people develop type 2 diabetes, but some precursors almost always occur before a diagnosis. These precursors are:

  • Sedentary lifestyle. 
  • Excess weight or obesity.

About 90 to 95 percent of people with diabetes have type 2 diabetes. This condition develops over time and is most frequently diagnosed in adulthood, although this has been changing in recent years.

Prediabetes Product Recommendations from Diabetic.org

🩸Nothing beats a quality cookbook for helping you find a nutritional diet to help maintain a healthy lifestyle and lower blood sugar. We have 2 recommendations for you.

📗 The Everything Easy Pre-Diabetes Cookbook with over 200 Recipes

📗 The Mayo Clinic Diabetes Diet

🩸Lastly, we have a 100%, all natural, blood sugar supplement, called BeLiv. This amazing blood sugar supplement comes with a 60 day money back guarantee, is GMO FREE, Made in the USA, and made with 24 natural ingredients. Don’t believe us? Check our their reviews of real customer with life changing results HERE. Try your first bottle, RISK FREE, by CLICKING 👉 HERE

Gestational Diabetes

Pregnant women who have never had diabetes are at risk of developing gestational diabetes. During pregnancy, the placenta releases hormones that cause the body to store additional glucose in the blood. 

If the pancreas cannot produce enough insulin to remove the glucose from the bloodstream, the woman may develop gestational diabetes. This condition usually goes away after the baby is delivered, but gestational diabetes does increase a person’s risk of developing type 2 diabetes later in life. 

What Is Prediabetes?

Someone who has type 1 diabetes or gestational diabetes does not typically develop prediabetes. Type 2 diabetics will develop prediabetes before they develop type 2 diabetes, but unless they have regular blood draws, they may not know they are pre-diabetic. 

One-third of people in the United States are living with prediabetes, and many aren’t aware they have it. About 25 percent of people with prediabetes will end up with type 2 diabetes, but thankfully, you can avoid it with proper diet, exercise, and a healthy lifestyle. 

As a prediabetic, it’s crucial to pay attention to your blood sugar levels and make changes now to protect yourself from the long-term negative health effects that can develop with type 2 diabetes like:

  • Heart disease
  • Artery disease
  • Blood vessel damage
  • Kidney disease and damage
  • High cholesterol
  • High blood pressure
  • Nerve damage
  • Hearing loss

The longer your blood sugar goes unchecked, the closer you are to a diagnosis of type 2 diabetes, and the more at risk you are of developing these accompanying health conditions.

CDC Prediabetes Infographic
Prediabetes: Could it be You?

Is Prediabetes Reversible?

Although type 2 diabetes is not considered reversible, prediabetes is. This means you can take steps to reverse your high blood sugar levels, protect your health, and ace your next lab draw. 

Is Type 2 Diabetes Inevitable for a Prediabetic?

Being prediabetic does not mean you will 100% eventually develop type 2 diabetes. However, two important factors determine whether you can manage your prediabetes and effectively reverse it.

  1. Early detection. Having a yearly blood draw is important to staying healthy, and it’s also key to ensuring your blood sugar levels are within a healthy range. 
  1. A healthy lifestyle. Once you’ve been diagnosed with prediabetes, changing your lifestyle to incorporate more exercise, weight loss (if necessary), and a healthy prediabetes meal plan are essential in preventing the development of type 2 diabetes. 

Understanding how your body processes certain foods (like carbohydrates) and watching for added sugar are also helpful to improving lifestyle choices.

How Can I Support Healthy Blood Sugar Levels?

Maintaining healthy blood sugar levels isn’t as difficult as you may think. Small changes make a big difference in helping your body produce and use insulin effectively. You can do three things right now to improve your blood sugar.

  1. Lose weight if you are overweight. Prediabetics are more likely to have excess weight or be obese. Obesity is defined as having a BMI over 30. 
  1. Exercise. The American Diabetes Association recommends 150 minutes of exercise per week to support a healthy lifestyle, lower your risk of heart disease, and help regulate your blood sugar. 
  1. Adopt a diabetes meal plan. Changing your eating patterns can help your body handle glucose and insulin.

Don’t worry; your new diet won’t contain bland foods that leave you hungry. A diet rich in healthy fats, complex carbohydrates, fresh veggies, and lean proteins will keep you full and protect against blood sugar spikes that could leave you feeling lethargic.

7 Days of Healthy Meals for Prediabetics

Possibly the most effective method of regulating prediabetic blood sugar is by changing your diet. Your doctor has probably talked to you about the importance of changing your eating habits and adopting a diet plan that helps support your goals.

Here, we give you a sample seven-day meal plan focusing on keeping blood sugar levels in check, satisfying your hunger, and supporting your overall health.

Day 1

  • Breakfast: Upgraded oats. Choose steel-cut oats (not oatmeal packets which can contain added sugar). Top with blueberries and walnuts. Choose plant-based milk or low-fat milk when making your oats. 

Tip: Choosing black coffee at home will save you between 13-73 teaspoons of added sugar, around 300 calories, and about $4.00 daily.

  • Lunch: Whole grain pita pocket with veggies and hummus. Switch out your white bread for whole grain brain and whole grain bread products, and you’ll automatically increase your intake of complex carbohydrates. 

Pack your pita with grilled or fresh veggies and hummus. This homemade hummus recipe from the American Heart Association also cuts down sodium, netting you even more health benefits. 

Bake a sweet potato and stuff it with steamed or baked broccoli, slivered almonds, and a pat of vegan butter for a delicious, fiber-filled meal that will also satisfy a sweet tooth.

Day 2

  • Breakfast: Greek yogurt. Packed with protein, Greek yogurt can help fuel you for your day. Top it with berries with a low glycemic index and chia seeds for added protein and texture.
  • Lunch: Tuna salad and grain-free crackers. Grain-free crackers made from low-carb options like almond flour are a good substitution for regular crackers. 

Day 3

  • Breakfast: Two eggs with whole wheat bread toast, cottage cheese, and fruit. A complete breakfast that’s also good for you is easy. Avoid frying your eggs in animal fat or vegetable oil, and opt for cooking spray. Top your toast with avocado or vegan butter, and choose berries for your cottage cheese.
  • Lunch: Leftover chicken breast kabobs and a side salad. Simply slide the chicken and veggies off the bamboo skewer and add them to a bed of leafy greens, like spinach and arugula, for a delicious and filling salad. 
  • Dinner: Mediterranean Buddha Bowl. This recipe contains quinoa, chickpeas, leafy green veggies, and healthy plant-based fats. Bonus, it’s super easy to put together and requires very little prepping. 

Tip: The Mediterranean Diet is typically high in healthy fats, low in simple carbs, and high in lean protein; a definite win for someone with prediabetes. 

Day 4

  • Breakfast: A healthy smoothie. Smoothies can be nutritious, but they can also hide a ton of excess sugar that isn’t good for someone with prediabetes. Instead of grabbing a smoothie at the drive-through, make one at home so you can control the portion sizes and the carbs. 

Add ½ cup of ice, one cup of plant-based or low-fat milk, one small, ripe banana, one tablespoon of peanut butter, and a scoop of stevia-sweetened protein powder to a blender. Blend until smooth.

  • Lunch: Leftover Mediterranean Buddha Bowl.
  • Dinner: Pasta night done right. If you think pasta is off the table, think again. Chickpea pasta, zucchini noodles, and spaghetti squash allow you to enjoy the pasta dishes you love without taking in excess starches that can raise blood sugar levels. 

This pasta recipe from the Diabetes Food Hub is packed with protein and vegetables to keep you full all evening and help ward off midnight snacking. 

Day 5

  • Breakfast: Whole-grain English muffin and a side of fruit. An English muffin is more nutritious than a bagel, which contains more carbohydrates and calories. Top your English muffin with peanut butter and apple slices or with avocado and an egg cooked in cooking spray. 
  • Lunch: Eat out, the right way. Eating lunch out with your colleagues is a great way to socialize and break up the day, but it can also affect your healthy eating plan. Make smart choices when eating out — choose grilled vegetables, side salads, and grilled or baked protein instead of fried. 

Tip: Craving a burger? Make it better by asking for it in a lettuce wrap instead of a bun. Hold the cheese and opt for sauteed mushrooms and avocado instead. You’ll save calories and still satisfy the craving. 

  • Dinner: Salmon and veggies. Increase your omega-3 intake with a meal that takes less than 20 minutes to prepare. This recipe for salmon and veggies is prepared in individual foil packets, making it easier for you to control your portion sizes. 

Day 6

  • Breakfast: The good stuff, to-go. On the run? That’s no problem. You can still make a healthy choice even if you grab breakfast at the drive-through or a local cafe. Plain oats, tofu scrambles, hard-boiled eggs, and turkey sausage are widely available and provide healthier options than bagels and pancakes.
  • Lunch: Cold salmon salad. Last night’s dinner becomes today’s lunch. On a bed of leafy greens, add salmon and veggies and top with balsamic vinaigrette for an easy lunch that helps support your blood sugar goals.
  • Dinner: Dinner and a movie, the healthy way. Everyone deserves a night out, and most restaurants have plenty of healthy options. If you don’t see one, talk to your server about making simple substitutions like:
  • Brown rice instead of white rice
  • Whole grain bread instead of white bread
  • Black beans instead of red meat

Day 7

  • Breakfast: Breakfast cups. These hearty breakfast cups contain eggs, cheese, and turkey bacon or sausage. They’re low carb, non-starchy, and make easy grab-n-go breakfast options. Bonus: You can make a large batch and freeze them for later.
  • Lunch: Greek salad. Easy to make and satisfying. Start with a bed of leafy greens and top with kalamata olives, feta cheese, red onion, and chickpeas.

How Can I Manage Prediabetes?

It’s easy to eat a full and balanced diet as a prediabetic, but avoiding ingredients and habits that could interfere is key. Eating a better diet is about making better choices, and these helpful tips make it easy for you to make healthier decisions.

Drink Plenty of Water

If you aren’t drinking enough water, you will likely feel hungrier and may even opt for unhealthy beverage choices, like fruit juices or sodas. How much is enough? If your urine is clear, you’re doing the job right. 

Get To Know Carbohydrates 

The way your body processes carbohydrates directly impacts your blood sugar levels. Not all carbohydrates are bad, but simple carbs like white flour, sugar, and regular pasta can spike your blood sugar. 

Instead, choose complex carbs like whole grains, steel-cut oats, quinoa, fruit, legumes, and vegetables.

Get Enough Rest 

Did you know that you are more likely to overeat when tired? If you aren’t getting adequate rest at night, you might try to compensate for the lack of sleep with sugary snacks and caffeinated drinks. 

Most adults need between seven and nine hours of sleep per night. You may need more if you are extremely active. 

Exercise

Getting enough exercise is key to maintaining many facets of your total health. For a prediabetic, this can help you maintain a healthy weight, regulate your blood sugar, and even improve your overall mood. 

Be Snack Savvy 

It’s easy to grab a pre-packed snack when you are hungry, but processed foods usually contain added sugar and saturated fats, both of which can lead to unhealthy blood sugar levels. Instead, opt for fresh fruit, unsalted nuts, or crunchy vegetables and hummus.

Get Regular Check-Ups 

Once you’ve received a prediabetes diagnosis, you’ll need regular checkups with your healthcare provider to ensure your blood sugar levels are well maintained. 

While it usually isn’t necessary for you to check your blood sugar at home (unless your doctor advises), it is important to keep your regular blood draws and follow your doctor’s advice.

Healthy Blood Sugar Levels For Life

Prediabetes is an important diagnosis but reversible with proper diet and exercise. You can make changes and adjustments to support your blood glucose levels and maintain your health by becoming active, losing weight if you are overweight, and making healthier food choices. 

For more information and to learn more about prediabetes, check out more articles on Diabetic.org. Here you’ll find resources about living with prediabetes, information about diabetic lifestyles, and how to increase your overall wellness.

References, Studies and Sources:

What is diabetes? | CDC 

Type 2 diabetes – Symptoms and causes – Mayo Clinic 

Symptoms & Causes of Gestational Diabetes | NIDDK 

Many miss prediabetes wake-up call – Harvard Health 

Prediabetes and Lifestyle Modification: Time to Prevent a Preventable Disease – PMC 

Weekly Exercise Targets | ADA 

Do you know how much sugar is in your Starbucks drink? – CBS News 

Grilled Chicken Caesar Kabobs|Diabetes Food Hub.org 

Red meat, poultry and fish consumption and risk of diabetes: a 9 year prospective cohort study of the China Kadoorie Biobank 

Mediterranean Buddha Bowl – Culinary Hill 

Chickpea Pasta & Calabrian Tomato Sauce with Mushrooms, Spinach, and Peppers|Diabetes Food Hub.org 

Greek Salmon and Veggie Packets|Diabetes Food Hub.org 

Meat Lover’s Breakfast Cups|Diabetes Food Hub.org 

Vegan Lentil Chili Recipe – Cookin Canuck – Meatless Dinner 

Fact Checked and Editorial Process

Diabetic.org is devoted to producing expert and accurate articles and information for our readers by hiring experts, journalists, medical professionals, and our growing Diabetic.org community. We encourage you to read more about our content, editing, and fact checking methods here. This was fact checked by Camille Freking and medically reviewed by Dr. Angel Rivera. 

fact checked and medically reviewed

Does Sugar Cause Diabetes?

There’s a longstanding correlation between sugar and diabetes, but is sugar really the villain behind your high blood glucose level? Find out here.

Read More »

Can Crocs Help Treat Plantar Fasciitis?

We will also look at whether or not Crocs are good for treating plantar fasciitis and what to look for when purchasing Crocs for this condition. Finally, we will provide some tips on how to prevent plantar fasciitis altogether.

Read More »

Does Diabetes Cause Hammertoes?

When you have uncontrolled diabetes it affects the blood sugar levels in your body and can lead to a variety of health problems including hammertoe. In this article, we will discuss hammertoes and how they are related to diabetes.

Read More »

How Does Diabetes Cause Leg, Foot, and Toe Pain?

In this article, we will discuss the symptoms of diabetic neuropathy and the effective treatment options available for those who suffer from the condition while also highlighting its causes and giving you tips on how to prevent it.

Read More »

Diabetic Nerve Pain in Ankle, Feet and Legs

Diabetic neuropathy is a condition that results from damage to the nerves due to high blood sugar levels and nerve damage can cause a wide range of symptoms including pain, numbness, tingling, burning sensations, and weakness. In some cases, diabetic neuropathy can lead to serious complications such as diabetic foot ulcers.

Read More »

Best Foot Soak for Neuropathy

In this article, we will discuss foot soaks and other natural home remedies for neuropathy while also exploring other treatment options available to if you suffer from this condition.

Read More »

Can Diabetes Cause Headaches?

In this article, we will explore everything you need to know about how diabetes and headaches are connected as we will cover the different types of headaches that can be caused by high blood sugar and low blood sugar, as well as other ways diabetes can lead to headache pain.

Read More »

Learn more about an Insulin Resistance Diet

In this article, we will discuss the importance of diet for insulin resistance, provide some tips on how to follow a healthy diet, and tell you which foods you need to avoid to help you best combat your insulin resistance.

Read More »

What is Prediabetes?

In this article, we will discuss what prediabetes is, the symptoms of prediabetes, how prediabetes is diagnosed, and the treatment options for prediabetes.

Read More »
a1c

Fructosamine to A1C: How are they related?  

Diabetes, also called diabetes mellitus, is a condition that affects millions of people all over the world. It can be difficult to manage, but with the right tools and information, it is possible to live a healthy life with diabetes. One of the most important tools for managing diabetes is understanding fructosamine levels and hemoglobin A1C levels. In this article, we will explain what fructosamine and hemoglobin A1C are, and discuss the relationship between these two measures. We will also provide tips on how to test your fructosamine and hemoglobin A1C levels correctly.

Read More »

Prediabetes weight loss: Can it help?

If you have prediabetes, you are at risk of developing type 2 diabetes because prediabetes means that your blood sugar levels are higher than normal but not high enough to be classified as type 2 diabetes. Fortunately, prediabetes can often be treated with weight loss. In this article, we will explore the relationship between prediabetes and weight loss and find out if losing weight is an effective treatment for prediabetes. We will also cover all other treatment options available to you if you have prediabetes and what causes it.

Read More »
Gabapentin weight gain?

Does Gabapentin cause weight gain? Learn more about the side effects.

Gabapentin is a prescription drug that is used to treat various medical conditions such as seizures, restless legs syndrome, and nerve pain and it belongs to a class of anticonvulsant medication. Gabapentin works by decreasing the number of seizures you have, relieving pain, and improving your sleep among several other benefits. If you take gabapentin you also may experience weight gain as a side effect. In this article, we will discuss how gabapentin causes weight gain, how to stop it, and other potential risks associated with taking this medication.

Read More »

Prediabetes Treatment

If prediabetes is not treated, it can lead to the development of type 2 diabetes, heart disease, and stroke. The good news is that prediabetes is treatable and you can prevent prediabetes from progressing to type 2 diabetes by following the prediabetes treatment options listed.

Read More »

Prediabetes Symptoms, Causes, Treatment Options

Prediabetes is a condition that affects millions of people in the United States and it is defined as having a blood sugar level that is higher than normal, but not high enough to be diagnosed as diabetes. When you have prediabetes, it often leads to type 2 diabetes if it is not treated. In this article, we will discuss what prediabetes is, the symptoms of prediabetes, the causes of prediabetes, and the treatment options for prediabetes among other topics.

Read More »
The Mayo Clinic Diabetes Diet Journal: 2nd Edition

The essential companion to the newly revised Mayo Clinic Diabetes Diet book, The Mayo Clinic Diabetes Diet Journal will help you track your daily and weekly progress as you lose weight, lower your blood sugar, and improve your overall lifestyle.

Top Destinations

Recent Articles

60-DAY MONEY BACK Guarantee
Nature's Secret for Healthy Blood Sugar
10/10 Our Score

The #1 Rated Blood Sugar Formula, 100% SATISFACTION GUARANTEED

BeLiv's proprietary  blend of 24 powerful ingredients supports healthy blood sugar in normal ranges

  • Natural Formula
  • Plant Ingredients
  • Non-GMO
  • Easy To Swallow
  • No Stimulants
  • Non-Habit Forming

Stay in Touch

Share On

Leave a Reply

Your email address will not be published. Required fields are marked *

Related Posts

What’s the Average Week of Delivery With Gestational Diabetes?

Chris Riley

Chris Riley

A diagnosis of gestational diabetes can send you searching for answers. Find out what you should know about managing

What Is a Good Gestational Diabetes Diet To Follow?

Chris Riley

Chris Riley

Newly diagnosed with gestational diabetes? Diabetic.org is here to offer guidance for one important starting point: the ideal gestational diabetes

The Ultimate Gestational Diabetes Vegetarian Meal Plan

Chris Riley

Chris Riley

A healthy diet is important to manage gestational diabetes. We look at some of the best vegetarian meal plans

Join Our Newsletter

Get exclusive offers, advice, and tips from Diabetic.org delivered to your inbox.