7-Day Plan to Lower Blood Sugar

The Pre-diabetes Plate: A 7-Day Plan to Lower Blood Sugar Without Stress

If food feels complicated, this plan is for you. The Pre-diabetes Plate is a simple way to build meals that support steady energy and better blood sugar—without strict rules or fancy recipes. Use it for one week and notice how you feel: fewer dips, fewer cravings, and a calmer mind around food.

Education only—not medical advice. If you use insulin or medicines that can cause low blood sugar, talk with your healthcare provider before making big changes.

Why the Plate Works

• ½ plate non-starchy vegetables give you fiber and water to fill you up.

• ¼ plate protein slows digestion and supports muscle.

• ¼ plate smart carbs (beans, lentils, quinoa, sweet potato, berries) offer steady fuel.

• Healthy fats (olive oil, avocado, nuts/seeds) keep you satisfied longer.

This balance slows the rise of glucose after meals, which can mean more stable numbers and fewer cravings later.

The Formula (bookmark this)

• ½ plate: Greens, broccoli, cauliflower, peppers, zucchini, mushrooms, cucumbers, tomatoes, cabbage, asparagus

• ¼ plate protein: Fish, chicken, turkey, eggs, tofu/tempeh, Greek yogurt, cottage cheese

• ¼ plate smart carbs: Beans/lentils, quinoa, brown rice, sweet potato, berries, or a small piece of fruit

• Healthy fats: Olive oil, avocado, olives, nuts, seeds, tahini

Breakfast target:20–30 g protein. (It sets up the whole day.)

Simple Grocery List

Veggies: Salad greens, cucumbers, peppers, broccoli, cauliflower rice, zucchini, mushrooms, tomatoes, onions, spinach
Proteins: Eggs, chicken breast/thighs, salmon/tuna, 93% lean ground turkey, extra-firm tofu or tempeh, Greek yogurt, cottage cheese
Smart carbs: Black beans, chickpeas, lentils, quinoa, sweet potatoes, berries, brown rice
Fats & flavor: Olive oil, avocado, nuts/seeds, lemons, herbs/spices, salsa, tahini, garlic
Pantry helpers: Canned beans, tuna/salmon pouches, frozen veggies, frozen berries

7-Day Prediabetes Plate Plan

Use this as a template—swap items you like.

Day 1 (Mon)

• Breakfast:Greek yogurt (¾–1 cup) + chia (1 Tbsp) + berries (½ cup) + walnuts (1 Tbsp)

• Lunch:Big salad (greens, cucumber, peppers) + grilled chicken (4–6 oz) + olive oil/lemon;½ cup beans

• Dinner: Turkey & Veggie Skillet (onion, pepper, zucchini, spinach) + side salad

• Optional snack: Apple + 1–2 Tbsp peanut butter

• Move:10-minute walk after dinner

Day 2 (Tue)

• Breakfast:Egg & Veggie Cups (2–3) + avocado slices

• Lunch: Lentil soup + side salad with olive oil

• Dinner: Salmon sheet pan (salmon, broccoli, asparagus, olive oil, lemon) +½ cup quinoaif active

• Move:10-minute walk after lunch

Day 3 (Wed)

• Breakfast: Protein smoothie (protein powder, spinach, frozen berries, water/unsweetened milk)

• Lunch: Tuna salad lettuce wraps + veggie sticks

• Dinner: Chicken fajita bowl (chicken, peppers/onions, lettuce, salsa, avocado) +¼ cup black beans

• Move: 10-minute evening walk

Day 4 (Thu)

• Breakfast: Cottage cheese (¾–1 cup) + cinnamon + berries

• Lunch: Tofu stir-fry (tofu, broccoli, mushrooms) in olive oil/garlic +½ cup brown rice if active

• Dinner: Zucchini noodles with turkey meat sauce + side salad

• Move:10-minute walk after your largest meal

Day 5 (Fri)

• Breakfast: 2 eggs + sautéed spinach + ½ small sweet potato

• Lunch: Chickpea salad bowl (greens, tomatoes, cucumbers, olives, chickpeas, olive oil/lemon)

• Dinner: Grilled shrimp over cauliflower rice with roasted veggies; add½ cup quinoa if you exercised

• Move: 10-minute neighborhood stroll after dinner

Day 6 (Sat)

• Breakfast: Greek yogurt parfait with chia and almonds

• Lunch (eating out tip): Order protein + veggies first (e.g., grilled fish and salad). Ask for extra veg instead of fries.

• Dinner: Burger bowl (no bun): lettuce, tomato, onion, pickles, burger patty; add avocado; side of roasted broccoli

• Move: Walk the block before and after dinner (5 minutes each)

Day 7 (Sun)

• Breakfast: Protein smoothie or veggie omelet

• Lunch: Leftover turkey skillet over greens with olive oil

• Dinner: Baked chicken thighs, roasted cauliflower, side salad;½ cup sweet potato if active

• Move: Family walk after dinner (dogs and kids count!)

Adjusting Carbs to Your Day

• More active day? Include the¼ plate smart carbs.

• Less active day? Go lighter there and add more veggies or a little extra protein.

Eating Out, Travel, and Busy Days

• Scan for protein + veggies first.

• Ask for extra vegetables instead of fries/rice.

• Choose water or unsweetened tea; save calories and prevent spikes.

• Build a snack kit: tuna pouch, nuts, apple, protein shake packet.

Quick Troubleshooting

• Still hungry?Add another handful of veggies and a little more protein or fat (e.g., avocado).

• Evening cravings?Check breakfast protein and close the kitchen 3 hours before bed.

• High morning numbers?Try a 10-minute walk after dinner and protect sleep (dim lights, 4-2-6 breathing).

Your 7-Day Action Steps

1. Print/save this plan.

2. Do protein at breakfast daily.

3. Build the Pre-diabetes Plate at lunch and dinner.

4. Walk 10 minutesafter your largest meal.

5. Track one habit (✔/✘) and one number (steps, waist, or fasting if you monitor).

You don’t need perfection—just a plan you can repeat.

Want support? Join the Blood Sugar Reset Membership for weekly coaching, plate feedback, recipes, and gentle accountability. ReplyRESETfor founder pricing.