Prediabetes Reset Roadmap

Goal: Lower blood sugar, improve insulin sensitivity, and prevent type 2 diabetes with targeted nutrition, movement, and lifestyle strategies.

7-Day Blood Sugar Balance Meal Plan

Designed to stabilize blood sugar with high-fiber, protein-rich, and healthy-fat meals.

Day 1

  • Breakfast: Scrambled eggs with spinach & avocado + 1 slice whole-grain toast
  • Lunch: Grilled salmon over quinoa & mixed greens with olive oil dressing
  • Dinner: Baked chicken with roasted Brussels sprouts & sweet potatoes
  • Snack: Handful of almonds + Greek yogurt

Day 2

  • Breakfast: Chia pudding with unsweetened almond milk, berries & walnuts
  • Lunch: Turkey & hummus wrap on whole wheat tortilla + side of carrot sticks
  • Dinner: Stir-fried tofu with broccoli & cauliflower rice
  • Snack: Celery with almond butter

Day 3

  • Breakfast: Scrambled eggs with feta & cherry tomatoes
  • Lunch: Lentil soup with a side of mixed greens & olive oil dressing
  • Dinner: Baked cod with sautéed spinach & quinoa
  • Snack: Handful of pumpkin seeds

Day 4

  • Breakfast: Greek yogurt with flaxseeds, walnuts & blueberries
  • Lunch: rilled chicken over brown rice with roasted peppers & zucchini
  • Dinner: Turkey meatballs with spaghetti squash & marinara sauce
  • Snack: Cottage cheese with a few raspberries

Day 5

  • Breakfast: Scrambled eggs with smoked salmon & avocado
  • Lunch: Chickpea & spinach salad with tahini dressing
  • Dinner: Shrimp stir-fry with mixed veggies & cauliflower rice
  • Snack: Sliced cucumbers with guacamole

Day 6

  • Breakfast: Smoothie (unsweetened almond milk, spinach, protein powder, chia seeds, and frozen berries)
  • Lunch: Quinoa bowl with grilled tofu, black beans & salsa
  • Dinner: Baked salmon with roasted asparagus & mashed cauliflower
  • Snack: Hard-boiled egg + handful of walnuts

Day 7

  • Breakfast: Omelet with mushrooms, spinach & goat cheese
  • Lunch: Chicken salad with avocado & mixed greens
  • Dinner: Grass-fed beef stir-fry with bok choy & bell peppers
  • Snack: Small handful of mixed nuts

Day 7

  • Breakfast: Omelet with mushrooms, spinach & goat cheese
  • Lunch: Chicken salad with avocado & mixed greens
  • Dinner: Grass-fed beef stir-fry with bok choy & bell peppers
  • Snack: Small handful of mixed nuts

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Questions about your health? Book an appointment with Dr. Jacob or call (419) 479-5728.