7-Day Simple Meal Plan for Diabetes-Friendly Holidays, Designed by a Nutritionist

Reviewed by Dietitian Jessica Ball, M.S., RD. Recipe photos by Brie Goldman and Jake Sternquist. Design by EatingWell.

This 7-day plan provides around 1,800 calories per day, with options for 1,500 and 2,000 calories. Each day includes at least 111 grams of protein and 36 grams of fiber, nutrients that help maintain stable blood sugar. All recipes are simple and require no more than 30 minutes of active cooking.

Why This Plan Helps During the Holidays

The holiday season is full of celebrations, social events, and indulgent meals, which can make managing blood sugar challenging. This plan offers easy-to-prepare meals and snacks with meal-prep tips to simplify your week. It emphasizes high-protein, high-fiber foods with moderate carbohydrates to support healthy blood sugar, while offering three calorie levels to suit most people.

Daily Meal Outline

Day 1

• Breakfast: Apple & Peanut Butter Toast with Plain Kefir
• Lunch: Avocado Toast with Jammy Eggs and Clementine
• Dinner: Baked Lemon-Pepper Salmon with Chickpea Salad

Day 2

• Breakfast: Greek Yogurt with Cinnamon Oats, Nuts & Raspberries
• Lunch: Chickpea Chopped Salad with Chicken Breast & Blueberries
• Dinner: Mojo Chicken with Green Beans & Potatoes

Day 3

• Breakfast: Greek Yogurt with Cinnamon Oats, Walnuts & Blackberries
• Lunch: Chickpea Chopped Salad with Chicken Breast & Blueberries
• Dinner: Tofu Tacos with Spicy Cabbage Slaw

Day 4

• Breakfast: Greek Yogurt with Cinnamon Oats, Walnuts & Blackberries
• Lunch: Chickpea Chopped Salad with Chicken Breast & Blueberries
• Dinner: One-Pot Garlicky Shrimp & Broccoli with Quinoa

Day 5

• Breakfast: Greek Yogurt with Cinnamon Oats, Walnuts & Blackberries
• Lunch: Chickpea Chopped Salad with Chicken Breast & Blueberries
• Dinner: Chicken & White Bean Soup with Green Goddess Chickpea Salad

Day 6

• Breakfast: Apple & Peanut Butter Toast with Plain Kefir
• Lunch: Chicken & White Bean Soup with an Apple
• Dinner: Ground Beef & Sweet Potato Skillet with Brussels Sprouts Caesar

Day 7

• Breakfast: Apple & Peanut Butter Toast with Plain Kefir
• Lunch: Chicken & White Bean Soup with an Apple
• Dinner: Black Beans & Corn with Poached Eggs and Citrus-Arugula Salad

Nutrition Overview

• Calories: 1,7941,813 per day
• Protein: 111138g
• Carbohydrates: 146188g
• Fiber: 3343g
• Fat: 6584g (saturated fat 14g)
• Sodium: 1,0452,057mg

Customization Tips

• Mix and match meals or repeat favorites to suit your taste.
• Adjust snacks to meet your calorie target (e.g., nuts, fruit, or yogurt).
• Consider meal prep for efficiency, such as making double batches of Cinnamon-Toasted Oats or Chickpea Chopped Salad.

Blood Sugar-Friendly Strategies

• Prioritize Fiber: High-fiber foods like fruits, vegetables, beans, lentils, nuts, and whole grains help regulate blood sugar, support digestion, and improve heart health.
• Stay Hydrated: Dehydration can raise blood sugar, so drink plenty of water throughout the day.
• Pair Carbs with Protein: Combining carbohydrates with protein reduces blood sugar spikes. Examples: fruit with yogurt, edamame, or nut butter.
• Include Exercise: Regular physical activity, even a 10-minute walk after meals, supports blood sugar control and overall health.

Health Guidelines

This plan aligns with the 2020-2025 Dietary Guidelines for Americans, keeping saturated fat 14g per day and sodium 2,300mg. It focuses on protein-rich, fiber-containing meals with moderate carbohydrates to support heart and blood sugar health. People with type 2 diabetes have higher heart disease risk, so this plan emphasizes fiber and limits saturated fat.

Flexibility

You can repeat breakfasts or lunches daily if desired, and swap meals as long as you maintain protein, fiber, carbohydrate, saturated fat, and sodium targets. This plan does not provide 1,200-calorie options, as such low intake may not meet nutritional needs.

Conclusion

EatingWells meal plans are designed by registered dietitians to be easy, nutritious, and adaptable. Use this plan as a guide and adjust portions or snacks to meet your personal preferences and health goals.

Author: Sophia Brooks