Getting diagnosed with prediabetes can be overwhelming. It’s totally normal to ask questions like “What should I eat?”. Or, “What should I change in my diet?”.
To help you figure things out, we’ve created a free meal plan that’ll simplify it for you. It might be a good idea to start this meal plan on a Sunday, as the first day requires a couple of hours of meal prep.
Unsure what prediabetes is? Go straight to this section first to learn more about it.
7-day Prediabetes Meal Plan
Day 1 is a meal prep day. You’ll need to set aside around 2 hours to prepare food across the day. But it’ll save you time in the long run.
Love pizza? You can still enjoy its flavors with these low calorie, low carb pizza bites.
Note: Unsure how many servings to make? This table will tell you how many servings to input on Samsung Food.
To complete a 1600-kcal recommendation:
You can pair your delicious breakfast toast with a Healthy Banana Smoothie Recipe (diabetic, low-carb).
For lunch, pair the creamy penne pasta with a Basic Meal Prep Salad to add more fiber to your meal.
For day 2, you’ll also need to set some time to prepare your meals. But it’ll save you time in the long run.
For lunch, you’ll need to prepare an additional portion for Day 5. When preparing your Day 5, you can pre-cut the veggies and store them in a separate container from the cooked tofu.
In the afternoon, enjoy the 46 calorie brownies as a low GI snack.
Tip: You can cook all of your servings of brown rice for the week ahead today. When it has cooled down, portion the rice in containers and freeze them. In fact, freezing rice can even lower the glycemic index (GI) of rice.
Note: Unsure how many servings to make? This table will tell you how many servings to input on Samsung Food.
To complete a 1600-kcal recommendation:
You can pair your breakfast with a medium-sized apple. Or, you can eat it as an AM snack.
For dinner, pair your chicken and spinach tikka masala with a 1/2 cup of boiled brown rice.
Were you able to meal prep on Day 1? Today, you’ll eat the same food you made on Day 1. You’ll only need to make Low-Carb Peanut Butter Cookies!
To complete a 1600-kcal recommendation:
You can pair your delicious breakfast toast with a Healthy Banana Smoothie Recipe (diabetic, low-carb).
For lunch, pair the creamy penne pasta with a Basic Meal Prep Salad and in doing this, you’re adding more fiber to your meal.
For Day 4, you’ll only need to cook your Low sodium low carb breakfast. It should only take 20-30 minutes.
You can even switch up your breakfast eggs with some Fluffy Kefir Pancakes.
Were you able to meal prep earlier in the week? Enjoy your snacks, lunch, and dinner from Day 2.
To complete a 1600-kcal recommendation:
For dinner, pair your chicken and spinach tikka masala with a 1/2 cup of boiled brown rice.
For lunch, take out your pre-cut veggies and cooked tofu from your Day 2 containers. For your afternoon snack, enjoy the 46 calorie brownies as a low GI snack.
All you have to prepare for this day are your Grilled Beef Chimichangas and Healthy Coleslaw. Don’t forget to prepare extra servings for later in the week.
To complete a 1600-kcal recommendation:
Similar to Day 2, you can pair your breakfast with with a medium-sized apple. Or, eat it as an AM snack.
Day 6 is similar to Day 4 meal plan. If you were able to meal prep on Day 2, then all you have to do is just reheat!
To complete a 1600-kcal recommendation:
Pair your breakfast with one serving of Fluffy Kefir Pancakes.
You just need to cook Chicken with spring vegetables (low salt low carbs) for lunch today. The rest of your meals are from Day 1, Day 3 and Day 5.
To complete a 1600-kcal recommendation:
For breakfast, you can pair your Protein Crepes with this Healthy Banana Smoothie Recipe (diabetic, low-carb).
Also, don’t forget to pair your lunch with a Basic Meal Prep Salad and your dinner with some Healthy Coleslaw from Day 5.
Note: Consult with a dietitian about your calorie and nutrient needs – especially when planning a prediabetes meal plan.
Ingredient and Shopping Tips
We’re all about saving time, money, and making your eating habits work for you. So, here are some additional tips to help turn this meal plan into reality:
- Start meal planning your high protein meal plan and grocery list on Friday and Saturday. And do your shopping during the weekend.
- Pay attention to nutrition labels. Look for products with low sugar, low sodium, and high fiber content. Avoid products with added sugars, unhealthy fats, and artificial ingredients.
- Use herbs, spices, and natural flavorings to add flavor to your meals without relying on added sugars, salt, or unhealthy fats.
We know that following special diets like a prediabetes meal plan can be frustrating sometimes. That’s why it’s also good to plan and repeat meals throughout the week to save time and money!
Below, we’ve listed meals where you’ll need to prepare two or three servings in this prediabetes meal plan. Make sure to store them in separate, airtight containers and to refrigerate them.
| Recipes | Number of servings to prepare | Day and meal planned |
| Tomato Avocado Toast | 2 servings | Day 1, and 3 breakfast |
| Spinach and tomato shakshuka | 2 servings | Day 2 and 5 breakfast |
| Fluffy keffir pancakes | 2 servings | Day 4 and 6 breakfast |
| Low sodium low carb breakfast eggs | 2 servings | Day 4 and 6 breakfast |
| Creamy bacon broccoli penne | 3 servings | Day 1, 3 and 5 lunch |
| Simple meal prep salad | 4 servings | Day 1, 3, 5, and 7 lunch |
| Greek Tofu Bowls | 2 servings | Day 2 and 4 lunch |
| Mini pizza bites | 2 servings | Day 1 and 5 snacks |
| 46 calorie brownies | 3 servings | Day 2, 4 and 6 snacks |
| Low-Carb Peanut Butter Cookies | 2 servings | Day 3 and 7 snacks |
| Grilled Salmon with Avocado Salsa | 2 servings | Day 1 and 2 dinner |
| Chicken and Spinach Tikka Masala | 2 servings | Day 2 and 4 dinner |
| Parboiled brown rice | 2 servings | Day 2 and 4 dinner |
| Grilled Beef Chimichangas | 2 servings | Day 5 and 7 dinner |
| Coleslaw | 2 servings | Day 5 and 7 dinner |
What is prediabetes?
Prediabetes is a condition where your blood sugar level is higher than the normal range. But not high enough to be diagnosed as type 2 diabetes. It’s considered an intermediate stage between normal blood sugar levels and diabetes.
Prediabetes is often a warning sign that indicates an increased risk of developing type 2 diabetes. Plus, other serious health problems such as heart disease and stroke.
Prediabetes is often undiagnosed because there are no exact symptoms that can pinpoint you to it. It’s best to have regular check ups and laboratory tests to determine if you have prediabetes or not.
How can diet and a meal plan help prediabetes?
Diet plays an important role in managing prediabetes. Choosing the right foods can help to stabilize blood sugar levels, improve insulin sensitivity, and reduce the risk of developing type 2 diabetes. Following a prediabetes meal plan might make it easier for you to eat the right foods.
Here’s how the correct diet can help prediabetes:
Controlling Carbohydrate Intake
Carbohydrates directly affect blood sugar levels. Choosing complex carbohydrates with a low glycemic index, such as whole grains, fruits, vegetables, and legumes, can help prevent spikes in blood sugar.
💡Samsung Food Tip:
You can learn more by clicking the information button as shown in this image.
We provide information on the Glycemic Index (GI) and Glycemic Load (GL) for each of the recipes in this meal plan.
You can also look up the glycemic index (GI) of food products you want to add to your shopping list!
Choosing fiber-rich foods
Fiber slows down the absorption of sugar in the bloodstream, helping to regulate blood sugar levels. Fruit, vegetables, whole grains, nuts, and seeds in your diet can help control blood sugars and support digestive health.
Balancing Macronutrients
Aim for a balanced diet with all food groups. The right combination of macronutrients (carbohydrates, proteins, and healthy fats) is essential here. Protein-rich foods like lean meats, poultry, fish, tofu, and legumes can help stabilize blood sugar levels and promote feelings of fullness. Healthy fats from sources such as avocados, nuts, seeds, and olive oil can improve insulin sensitivity and reduce inflammation.
Portion Control
Monitoring portion sizes is essential for managing prediabetes and preventing overeating. Eating smaller, more frequent meals throughout the day can help regulate blood sugar levels and prevent spikes.
Limiting Sugary and Processed Foods
Limit foods high in added sugars, refined carbohydrates, and unhealthy fats because this can cause rapid spikes in blood sugar and contribute to insulin resistance.
Join relevant Communities
Looking for more inspiration?Join a community with similar health goals! Check out these ones on Samsung Food:
- Diabetes Recipes
- Diabetes-friendly meals
- Pre-diabetes friendly recipes
- Diabetes Friendly – HealthyBrum
- Easy Type 1 Diabetes Vegetarian
- Diabetes Friendly for Pescatarian/Vegetarian
Additional reminders:
The American Diabetes Association recommends that aside from eating a healthy diet, it’s also important to implement other lifestyle changes:
Get Support
Seek support from healthcare professionals, family, and friends to stay motivated and accountable in managing your prediabetes.
Quit smoking
If you smoke, quitting is essential for managing prediabetes and reducing the risk of developing type 2 diabetes and cardiovascular complications.
Stay Active
Exercise can improve insulin sensitivity, reduce inflammation, and support cardiovascular health. Aim for at least 150 minutes of moderate-intensity aerobic activity per week. Along with muscle-strengthening exercises on two or more days per week.
Manage Stress
Stress levels can affect blood sugar control. Practice stress-reduction techniques such as meditation, deep breathing, or yoga.
Want to learn about prediabetes? Check out this PDF link from the American Diabetes Association.
