Prediabetes Diet Plan: 2,000 Calories

By: Emily Lachtrupp, M.S., R.D., C.D.

This easy 7-day meal plan helps jump-start healthy lifestyle changes to lower blood sugars and prevent diabetes—without sacrificing flavor.

Prediabetes is a condition where your blood sugars are higher than normal and it can progress to type 2 diabetes if no lifestyle changes are made. Getting diagnosed with prediabetes can be overwhelming and may leave you with many questions, like "What changes should I make?" and "Where do I start?" This 2,000 calorie meal plan for prediabetes will help you ease into an eating pattern that can help reverse the effects of prediabetes. In this plan, we take care of the nutrition by mapping out 7 days of delicious meals and snacks that will help you maintain healthy blood sugar levels. Keeping your weight in a healthy range is important for lowering blood sugars and preventing diabetes, so we capped this plan at 2,000 calories per day. If you're looking for a lower calorie level, see this same plan at 1,200 and 1,500 calories

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 of carbohydrates at 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.

Related: 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.

1. Prepare Chopped Rainbow Salad Bowls with Peanut Sauce to have for lunch on Days 2, 3, 4 and 5.
2. Prepare 2 servings of Apple-Cinnamon Overnight Oats to have for breakfast on Days 2 and 3.
3. Prepare Peanut Butter-Oat Energy Balls to have for snacks throughout the week.


Day 1

Prediabetes Tip: In the Cucumber 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)

• 1 serving Berry-Kefir Smoothie
• 1 hard-boiled egg
• 1 cup raspberries

A.M. Snack (187 calories)

• 1 medium banana 
• 2 Tbsp. walnut halves

Lunch (383 calories)

• 1 serving Cucumber Turkey Sub Sandwich
• 2 plums

P.M. Snack (246 calories)

• 1 cup blackberries
• 1 cup nonfat plain Greek yogurt 
• 1 Tbsp. chia seeds

Dinner (529 calories)

• 1 serving Salmon with Curried Yogurt & Cucumber Salad
• 3/4 cups Basic Quinoa
• 1 serving Basic 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. Read more: How to Get 150 Minutes of Exercise a Day Without Going to the Gym

Breakfast (449 calories)

• 1 serving Apple-Cinnamon Overnight Oats topped with 3 Tbsp. toasted pecans
• 1 medium banana

A.M. Snack (165 calories)

• 1 cup blackberries
• 2 Tbsp. almonds

Lunch (483 calories)

• 1 serving Chopped Rainbow Salad Bowls with Peanut Sauce
• 2 plums 

P.M. Snack (137 calories)

• 1 serving Peanut Butter-Oat Energy Balls
• 1 cup raspberries 

Dinner (550 calories)

• 1 serving Green Veggie Bowl with Chicken & Lemon-Tahini Dressing
• 1 serving Maple Roasted Carrots

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: 2,003 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.

Breakfast (449 calories)

• 1 serving Apple-Cinnamon Overnight Oats topped with 3 Tbsp. toasted pecans
• 1 medium banana

A.M. Snack (147 calories)

• 2 Peanut Butter-Oat Energy Balls

Lunch (517 calories)

• 1 serving Chopped Rainbow Salad Bowls with Peanut Sauce
• 1 medium apple

P.M. Snack (197 calories)

• 1 cup nonfat plain Greek yogurt
• 1 cup raspberries 

Dinner (681 calories)

• 1 serving Sheet-Pan Maple-Mustard Pork Chops & Carrots
• 3/4 cup Easy Brown Rice
• 1 serving Basic Green Salad with Vinaigrette topped 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 has symptoms, 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 steps can set you on a different path toward a healthier you.

Breakfast (485 calories)

• 1 serving Berry-Kefir Smoothie
• 1 hard-boiled egg
• 2 Tbsp. almonds

A.M. Snack (187 calories)

• 2 Tbsp. walnuts
• 1 medium banana

Lunch (517 calories)

• 1 serving Chopped Rainbow Salad Bowls with Peanut Sauce
• 1 medium apple 

P.M. Snack (217 calories)

• 1 cup blueberries
• 1 cup nonfat plain Greek yogurt 

Dinner (590 calories)

• 1 serving Chicken & Kale Taco Salad with Jalapeño-Avocado Ranch
• 1/4 cup pico de gallo and 1 oz. tortilla chips (about 7 chips)

Meal-Prep Tips:
1. You'll use cooked shredded chicken in tonight's dinner. Try preparing our Best Poached Chicken to 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.
2. Prepare 2 servings of Apple-Cinnamon Overnight Oats to 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 oats are a great solution. They lend themselves to many flavor combinations, take minimal time to prepare and are portable. If oatmeal isn't your thing, there are plenty of other tasty make-ahead breakfast recipes to try, like baked egg muffins, smoothie packs and freezer breakfast burritos.

Breakfast (449 calories)

• 1 serving Apple-Cinnamon Overnight Oats topped with 3 Tbsp. toasted pecans
• 1 medium banana

A.M. Snack (147 calories)

• 2 Peanut Butter-Oat Energy Balls

Lunch (517 calories)

• 1 serving Chopped Rainbow Salad Bowls with Peanut Sauce
• 1 medium apple

P.M. Snack (84 calories)

• 1 cup blueberries

Dinner (657 calories)

• 1 serving Hearty Chickpea & Spinach Stew topped with 1 Tbsp. grated Parmesan cheese
• 1 (2-inch) piece whole-wheat baguette
• 1 serving Basic Green Salad with Vinaigrette 

Evening Snack (150 calories)

• 3/4 cup Strawberry-Mango Nice Cream topped with 1 Tbsp. dark chocolate chips

Meal-Prep Tip: Make the Honey Mustard Vinaigrette to 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 to low-sugar or diet options first can make the shift to no-sugar-added drinks feel more doable.

Breakfast (449 calories)

• 1 serving Apple-Cinnamon Overnight Oats topped with 3 Tbsp. toasted pecans
• 1 medium banana

A.M. Snack (147 calories)

• 2 Peanut Butter-Oat Energy Balls

Lunch (438 calories)

• 1 serving Curried Chicken Apple Wraps
• 1/2 green apple, sliced (leftover from prepping the wraps)
• 2 cups mixed greens topped with 2 Tbsp. Honey Mustard Vinaigrette and 3 Tbsp. sliced almonds 

Meal-Prep Tip: Prepare the full recipe of Curried Chicken Apple Wraps and save half the chicken salad for lunch tomorrow.

P.M. Snack (248 calories)

• 1 cup nonfat plain Greek yogurt 
• 1 cup raspberries
• 1 Tbsp. chia seeds

Dinner (621 calories)

• 1 serving Charred Shrimp & Pesto Buddha Bowls topped 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)

• 1 serving Avocado-Egg Toast
• 1 medium banana 
• 2 Tbsp. almonds

A.M. Snack (60 calories)

• 1 medium peach

Lunch (484 calories)

• 1 serving Curried Chicken Apple Wraps
• 1 medium orange
• 3 medium carrots, cut into sticks
• 1/4 cup hummus

P.M. Snack (209 calories)

• 1 cup blackberries
• 2 Peanut Butter-Oat Energy Balls

Dinner (539 calories)

• 1 serving Grilled Skirt Steak with Corn-Tomato Relish
• 2 cups mixed greens
• 2 Tbsp. Honey Mustard Vinaigrette
• 1 (3-inch) piece whole-wheat baguette 

Serve the steak over mixed greens dressed in 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: 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

Don't Miss!

12 Healthy Ways to Lower Your Blood Sugar
2,000-Calories Meal Plan for Diabetes
See all of our healthy Meal Plans to find the plan that works best for you.