7-Day High-Protein Diabetes-Friendly Meal Plan to Help Build Muscle, Created by a Dietitian We pump up the protein in this diabetes-friendly meal plan. By Emily Lachtrupp, M.S., RD Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Published on June 1, 2025 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is the senior nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines In This Article View All In This Article Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 FAQs Health Benefits Close Credit: Recipe photos: Ali Redmond. EatingWell design. This 7-day plan is set at 1,800 calories per day, with modifications for 1,500 and 2,000 caloriesEach day provides at least 106 grams of protein and 31 grams of fiber, two nutrients that can help stabilize blood sugar levels. To promote healthy blood sugar, we opted for a moderately-low carbohydrate level spread throughout the day and pumped up the protein to support muscle growth. Type 2 diabetes can increase muscle loss, and in turn, reduced muscle mass can increase blood sugar levels. This frustrating cycle can lead to negative health complications, reduced physical ability and an increased risk of death. Fortunately, there are some strategies that can help preserve (and build!) muscle, which can help improve blood sugar levels or delay the onset of type 2 diabetes for those looking to reduce their risk. Getting your blood sugar within a normal range and focusing on protein is the first step to take for many people. In this 7-day diabetes-friendly meal plan, we map out a week of high-protein meals and snacks that can promote healthy blood sugar levels, prevent muscle loss and support muscle growth. We include meal-prep tips and three different calorie levels to choose from for those with different calorie needs. The journey to a stronger you starts now! Meal Plan at a Glance Breakfast/ A.M. Snack Lunch/ P.M. Snack Dinner/ Evening Snack Cottage cheese bowl/ Energy balls Chicken sandwich/ Yogurt parfait Salmon, Brussels sprouts & potatoes Overnight oats/ Energy balls Chicken salad/ Stuffed peppers Chicken parmesan Overnight oats/ Energy balls Chicken salad/ Yogurt parfait Tofu tostada/ Pistachios Overnight oats/ Energy balls Chicken salad/ Apple & nut butter Steak salad Egg scramble/ Energy balls Chicken salad/ Yogurt parfait Chicken casserole/ Edamame Cottage cheese bowl/ Energy balls Chicken casserole/ Yogurt parfait Chicken & salad/ Edamame Egg scramble/ Energy balls Chicken casserole/ Yogurt parfait Fish tacos/ Edamame Day 1 Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel Breakfast (462 calories, 38g carbs) 1 serving High-Protein Cottage Cheese Bowl 1 small apple A.M. Snack (206 calories, 22g carbs) 1 serving Chai Energy Balls Lunch (389 calories, 39g carbs) 1 serving Avocado, Tomato & Chicken Sandwich ½ cup blueberries P.M. Snack (146 calories, 15g carbs) ¾ cup nonfat plain strained Greek-style yogurt ½ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Dinner (592 calories, 45g carbs) 1 serving Sheet-Pan Salmon & Shaved Brussels Sprouts 1 serving Crispy English Roasted Potatoes Daily Totals: 1,795 calories, 79g fat, 13g saturated fat, 124g protein, 159g carbohydrate, 33g fiber, 1,514mg sodium. Make it 1,500 calories: Omit apple at breakfast and omit A.M. snack. Make it 2,000 calories: Add 3 ribs celery with 2 Tbsp. natural peanut butter as an evening snack. Day 2 Photographer: Rachel Marek, Food Stylist: Holly Dreesman Breakfast (415 calories, 41g carbs) 1 serving High-Protein Strawberry & Peanut Butter Overnight Oats ½ cup low-fat plain strained Greek-style yogurt A.M. Snack (206 calories, 22g carbs) 1 serving Chai Energy Balls Lunch (424 calories, 40g carbs) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing 1 clementine P.M. Snack (175 calories, 28g carbs) 1 serving White Bean–Stuffed Mini Bell Peppers 1 cup sliced strawberries Dinner (558 calories, 46g carbs) 1 serving Summer Chicken Parmesan 1 serving Parsley Tabbouleh Daily Totals: 1,779 calories, 73g fat, 14g saturated fat, 112g protein, 176g carbohydrate, 34g fiber, 1,608mg sodium. Make it 1,500 calories: Omit A.M. snack and omit strawberries at the P.M. snack. Make it 2,000 calories: Add 3 ribs celery with 2 Tbsp. natural peanut butter as an evening snack. Day 3 Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat Breakfast (415 calories, 41g carbs) 1 serving High-Protein Strawberry & Peanut Butter Overnight Oats ½ cup low-fat plain strained Greek-style yogurt A.M. Snack (206 calories, 22g carbs) 1 serving Chai Energy Balls Lunch (424 calories, 40g carbs) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing 1 clementine P.M. Snack (146 calories, 15g carbs) ¾ cup nonfat plain strained Greek-style yogurt ½ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Dinner (432 calories, 41g carbs) 1 serving Cajun-Spiced Tofu Tostadas with Beet Crema Evening Snack (177 calories, 10g carbs) 1 serving Pizza Pistachios Daily Totals: 1,800 calories, 84g fat, 14g saturated fat, 106g protein, 170g carbohydrate, 35g fiber, 1,670mg sodium. Make it 1,500 calories: Omit yogurt at breakfast and omit A.M. snack. Make it 2,000 calories: Omit the clementine at lunch and add 1 serving Guacamole Chopped Salad to dinner. Day 4 Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Sue Mitchell Breakfast (415 calories, 41g carbs) 1 serving High-Protein Strawberry & Peanut Butter Overnight Oats ½ cup low-fat plain strained Greek-style yogurt A.M. Snack (206 calories, 22g carbs) 1 serving Chai Energy Balls Lunch (424 calories, 40g carbs) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing 1 clementine P.M. Snack (235 calories, 25g carbs) 1 small apple1 ½ Tbsp. natural peanut butter Dinner (507 calories, 42g carbs) 1 serving Chili-Rubbed Flank Steak Salad 1 thin (0.5-oz.) slice whole-wheat baguette Daily Totals: 1,787 calories, 78g fat, 14g saturated fat, 108g protein, 171g carbohydrate, 31g fiber, 1,515mg sodium. Make it 1,500 calories: Omit yogurt at breakfast and omit A.M. snack. Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack. Day 5 Ali Redmond Breakfast (385 calories, 33g carbs) 1 serving Spinach & Egg Scramble with Raspberries 1 cup nonfat plain kefir A.M. Snack (206 calories, 22g carbs) 1 serving Chai Energy Balls Lunch (424 calories, 40g carbs) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing 1 clementine P.M. Snack (146 calories, 15g carbs) ¾ cup nonfat plain strained Greek-style yogurt ½ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Dinner (481 calories, 48g carbs) 1 serving Creamy Honey-Mustard Chicken Casserole 1 serving Garlicky Green Beans Evening Snack (180 calories, 14g carbs) 1 cup edamame, in pods Meal-Prep Tip: Reserve two servings Creamy Honey-Mustard Chicken Casserole to have for lunch on days 6 & 7. Daily Totals: 1,822 calories, 71g fat, 14g saturated fat, 137g protein, 172g carbohydrate, 38g fiber, 2,118mg sodium. Make it 1,500 calories: Omit kefir at breakfast and omit A.M. snack. Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the P.M. snack. Day 6 Ali Redmond Breakfast (462 calories, 38g carbs) 1 serving High-Protein Cottage Cheese Bowl 1 small apple A.M. Snack (206 calories, 22g carbs) 1 serving Chai Energy Balls Lunch (396 calories, 39g carbs) 1 serving Creamy Honey-Mustard Chicken Casserole P.M. Snack (146 calories, 15g carbs) ¾ cup nonfat plain strained Greek-style yogurt ½ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Dinner (403 calories, 31g carbs) 1 serving Sheet-Pan Balsamic Chicken & Asparagus 1 serving No-Cook Chickpea, Beet & Quinoa Salad Evening Snack (180 calories, 14g carbs) 1 cup edamame, in pods Daily Totals: 1,793 calories, 75g fat, 14g saturated fat, 133g protein, 159g carbohydrate, 35g fiber, 2,271mg sodium. Make it 1,500 calories: Omit apple at breakfast and omit A.M. snack. Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the P.M. snack. Day 7 Jen Causey Breakfast (385 calories, 33g carbs) 1 serving Spinach & Egg Scramble with Raspberries 1 cup nonfat plain kefir A.M. Snack (206 calories, 22g carbs) 1 serving Chai Energy Balls Lunch (396 calories, 39g carbs) 1 serving Creamy Honey-Mustard Chicken Casserole P.M. Snack (189 calories, 21g carbs) 1 cup nonfat plain strained Greek-style yogurt ½ cup blueberries 1 serving No-Sugar-Added Chia Seed Jam Dinner (425 calories, 42g carbs) 1 serving Baked Fish Tacos with Avocado 1 serving Tomato, Watermelon & Avocado Salad Evening Snack (180 calories, 14g carbs) 1 cup edamame, in pods Daily Totals: 1,781 calories, 72g fat, 13g saturated fat, 130g protein, 171g carbohydrate, 37g fiber, 1,958mg sodium. Make it 1,500 calories: Omit kefir at breakfast and omit A.M. snack. Make it 2,000 calories: Add 3 Tbsp. chopped walnuts to the P.M. snack and 1 medium orange to the evening snack. Prep Ahead Tips Make High-Protein Strawberry & Peanut Butter Overnight Oats to have for breakfast on days 2 through 4. Prepare Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on days 2 through 5. Prepare Chai Energy Balls to have as a snack throughout the week. Frequently Asked Questions Is it OK to mix and match meals if there is one I do not like? Yes, it’s okay to mix and match meals. You could repeat a meal in this plan or browse some of our other diabetes-friendly recipes for additional inspiration. If you’re making a swap, it’s helpful to know that we did create this meal plan with certain parameters in mind. We aimed for 1,800 calories a day, about 40 grams of carbohydrates per meal and at least 100 grams of protein and 30 grams of fiber per day. If you’re selecting a recipe not in this plan, it may be helpful to choose a meal with a similar nutrition profile. Can I eat the same breakfast or lunch every day? Definitely. Each breakfast and lunch is about 400 calories and has 40 grams of carbs, so choosing one option to eat daily would work for this plan. Why is there not a modification for 1,200 calories? We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being. How many carbs should I eat per day? There is no one-size-fits-all recommendation for how many carbs a person should eat per day. Appetite, body size and activity level can all influence how many carbohydrates you should eat and their impact on blood sugar levels. For more individualized guidance, consider reaching out to a registered dietitian or certified diabetes educator. How This Meal Plan Can Support Healthy Blood Sugar Because high blood sugar can increase muscle loss, getting your levels within normal range is the first step to help build muscle and preserve muscle mass. In this meal plan, we incorporate several nutritional strategies to help improve blood sugar levels. When it comes to building muscle, nutrition is just one piece of the puzzle. Incorporating an exercise routine is another key strategy. Before you start a new physical activity routine, it may be helpful to discuss your goals with your medical provider. High-Protein: Each day includes at least 106 grams of protein, spread throughout the day to maximize absorption. Research shows that eating more protein earlier in the day can lead to increased muscle growth compared to the more traditional pattern of focusing solely on a high-protein dinner. Including protein throughout the day, especially when it’s paired with carbohydrate foods, can also promote more stable blood sugar levels. Moderately-Low Carbohydrate: We opted for a moderately-low carbohydrate level of about 40% of calories from carbs, which is lower than the 45 to 65% of calories from carbs recommended by the Dietary Guidelines for Americans., To promote stable blood sugars and prevent spikes, we spread the carbohydrates fairly evenly across the day’s meals and snacks and opted for slowly-digested, high-fiber carbs, such as whole-grains, fruits, vegetables and legumes. High-Fiber: Each day provides at least 31 grams of fiber. Fiber is a type of indigestible carbohydrate found in fruits, vegetables, whole-grains, nuts and legumes. Because fiber isn’t broken down by the body, it doesn’t raise blood sugar levels like other carbohydrates. Fiber can also protect your heart and help you feel fuller for longer, which may lead to weight loss. How We Create Meal Plans Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit. Dig Deeper The #1 Habit to Start If You're Trying to Build Muscle, According to a Dietitian You Just Found Out You Have Type 2 Diabetes—Here Are 4 Things a Diabetes Educator Recommends Doing First Explore more: Meal Plans Diabetes Meal Plans Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable and trustworthy. Lisco G, Disoteo OE, De Tullio A, et al. Sarcopenia and Diabetes: A Detrimental Liaison of Advancing Age. Nutrients. 2023;16(1):63. doi:10.3390/nu16010063 Lopez-Pedrosa JM, Camprubi-Robles M, Guzman-Rolo G, et al. The Vicious Cycle of Type 2 Diabetes Mellitus and Skeletal Muscle Atrophy: Clinical, Biochemical, and Nutritional Bases. Nutrients. 2024;16(1):172. doi:10.3390/nu16010172 U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. American Diabetes Association. Carb Counting and Diabetes. Yasuda J, Tomita T, Arimitsu T, Fujita S. Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise-Induced Muscle Hypertrophy in Healthy Young Men. J Nutr. 2020;150(7):1845-1851. doi:10.1093/jn/nxaa101 Basturk B, Koc Ozerson Z, Yuksel A. Evaluation of the Effect of Macronutrients Combination on Blood Sugar Levels in Healthy Individuals. Iran J Public Health. 2021;50(2):280-287. doi:10.18502/ijph.v50i2.5340 Oh R, Gilani B, Uppaluri KR. Low-Carbohydrate Diet. In: StatPearls. StatPearls Publishing; 2023. Centers for Disease Control and Prevention. Fiber: The Carb That Helps You Manage Diabetes. 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