Reverse prediabetes with diet: 7-day meal plan for prediabetes

Key Points

• Prediabetes can be reversed with diet and lifestyle changes
• The goal is to balance lean proteins, healthy fats, and high-fiber carbohydrates rather than eliminate entire food groups
• Meal consistency and smart carb pairing help prevent blood sugar spikes and improve insulin sensitivity
• Diabetes diets like the Diabetes Plate method, the Mediterranean Diet, DASH diet, and more can help prevent or delay type 2 diabetes

Learning you have prediabetes can be jarring. It's a sign that your body is not processing blood sugar as efficiently as it should. While it’s not dangerous, it is an early warning sign on the road to type 2 diabetes.

“Here’s the good news,” says Registered Dietitian, Rita Faycurry, RD. “A prediabetes diagnosis is not a life sentence. It can serve as a powerful wake-up call to make diet and lifestyle changes for your health.”

This guide will walk you through the foods to eat and avoid (or limit) if you have prediabetes. You also get a practical 7-day meal plan to help you get started.

What is prediabetes?

Prediabetes means your blood sugar levels are higher than usual but not yet in the type 2 diabetes range. Think of it like a car’s gas light—it’s an indicator that a change is needed before you run into trouble.

Prediabetes is an early sign of insulin resistance. Insulin is the hormone that moves sugar from your blood into your cells for energy. If you are insulin resistant, your cells may not respond well to insulin, and blood sugar builds up in your system instead of being used for energy.

What you eat can make a big difference in preventing diabetes.

Diet to reverse prediabetes

A diabetes diet that focuses on balanced meals with whole foods can lower blood sugar levels to a normal range. In fact, studies show that lifestyle changes, especially diet, can delay or prevent type 2 diabetes by almost 60%.

But what do you eat? And how do you structure your meals? Here’s how to begin.

What to eat for prediabetes: Your food list

Manage prediabetes with diet by choosing foods that help keep your blood sugar levels stable. Instead of a long list of rules, it helps to focus on the variety of foods that can help you limit those blood sugar spikes.

The list of foods below is a guideline to help you establish the foundation of a prediabetes diet.

Foods to focus on

For prediabetes, eat foods rich in fiber, protein, and healthy fats, which slow down digestion and control blood sugar levels, including:

• Non-starchy vegetables: Broccoli, spinach, kale, bell peppers, cucumbers, tomatoes, asparagus, Brussels sprouts, cauliflower
• Lean proteins: Skinless chicken or turkey, fish (like salmon and tuna), eggs, beans, lentils, tofu
• Healthy fats: Avocado, nuts (almonds, walnuts), seeds (chia, flax, pumpkin), olive oil
• High-fiber, complex carbs: Quinoa, brown rice, old-fashioned oats, whole-wheat bread and pasta, sweet potatoes, barley
• Whole fruits: Berries, apples, oranges, and grapefruit are great. Other fruits, such as kiwi, pear, bananas, and grapes, are also acceptable, but in moderation due to their high sugar content. Pairing fruit with a protein or fat source (like an apple with almond butter) can help with blood sugar spikes
• Dairy: Plain Greek yogurt, low-fat milk, and cottage cheese. You can also enjoy cheese that is not highly processed (in moderation, since cheese is high in salt and fat)

Foods to limit

You don't have to eliminate any foods or food groups entirely if you don’t want to, but moderation is key to managing prediabetes.

Faycurry, RD, says, “While it’s best to avoid sugary drinks and ultraprocessed foods and limit refined carbs, we know that's easier said than done. Fortunately, it's entirely possible to enjoy these foods while keeping them as occasional treats instead of making them a daily staple.”

• Sugary drinks: Soda (even diet soda), sweetened iced tea, fruit juice with added sugar, sports drinks, smoothies with added sugar
• Refined carbohydrates: White bread, white rice, pastries, cookies, crackers made with white flour
• Ultraprocessed foods: Packaged snacks, fast food, frozen meals high in sodium and unhealthy fats, processed meats (like bacon and sausage). Studies show they are linked to a higher risk of prediabetes and diabetes
• Sweets and desserts: Candy, cake, ice cream, and other sugary treats
• Fried foods: French fries, fried chicken, and other deep-fried items

Knowing what to eat is the first step; what also matters is how you structure your meals each day.

💡How to build a prediabetes meal plan

Knowing what foods to eat is the first step. Here are a few simple strategies to combine those foods for the best results.

1. Balance with the power trio

Ideally, each meal should have a source of lean protein, high fiber, and small amounts of healthy fat. This combination has been proven to slow down digestion and prevent blood sugar spikes from eating carbs alone.

2. Pair your carbs wisely

“You don't need to fear carbohydrates or go ‘no-carb' if you don’t want to,” says Faycurry, RD. “However, there are ways to consume them to control blood sugar levels. Carbs do better with their friends: dietary fiber, protein, and healthy fats. Try to give your carbs some fiber or fat to mitigate some of their effect on blood sugar.”

Here are some examples:

• Avocado or eggs with toast
• Grilled chicken breast or a side salad before your pasta
• Whole veggies in your pasta, like spinach, mushrooms, zucchini, or bell peppers
• Apple slices with a spoon of peanut butter
• Crackers with cheese
• Sliced strawberries and a handful of chopped almonds on vanilla ice cream
• Greek yogurt with banana slices

3. Use the Diabetes Plate method

The Diabetes Plate method, created by the American Diabetes Association (ADA), is a simple visual guide that divides your plate into portions:

• Half with non-starchy vegetables
• A quarter with lean protein
• A quarter with high-fiber carbohydrates

4. Stay consistent with timing

If you find your blood sugar dipping too low between meals, try eating well-proportioned meals or snacks every 3 to 5 hours, rather than three large meals. This prevents your blood sugar from dipping too low, which can trigger intense cravings and lead to overeating.

Your 7-day prediabetes meal plan

This sample meal plan is designed to be a starting point. Remember:

• Feel free to swap meals and adjust portion sizes based on your hunger levels and preferences
• Herbs and spices can be a great way to add bursts of flavor and interest without adding excess sugar, salt, or unhealthy fats

Day 1

Breakfast: Steel-cut oats with berries and cinnamon. Cook ½ cup of steel-cut oats in water, then top with ½ cup of mixed blueberries and strawberries, 1 tablespoon of chopped walnuts, and a sprinkle of cinnamon. The cinnamon helps with blood sugar control and adds warmth to the dish. You can add a small spoon of honey to sweeten it, if you wish.

Lunch: Mediterranean chicken salad. Large mixed greens salad with 3 oz grilled chicken breast seasoned with oregano, garlic powder, and salt. Mix with cherry tomatoes, diced cucumbers, and bell peppers, and a drizzle of olive oil with a pinch of za'atar spice blend. If you can’t find za’atar in your grocery aisle, simply swap with lemon zest.

Dinner: Herb-crusted salmon with roasted vegetables. 4 oz salmon fillet seasoned with fresh dill, garlic powder, and a squeeze of lemon, baked at 400°F for 12-15 minutes. Serve with ½ cup quinoa cooked in low-sodium chicken broth or water, and 1 cup steamed asparagus with a touch of garlic salt. Use steamed green beans instead of asparagus, if you prefer.

Snacks: Plain Greek yogurt with blueberries and crushed walnuts, apple slices with almond butter.

Day 2

Breakfast: Spinach and herb scramble. Scramble 2 eggs with 1 cup fresh spinach, diced tomatoes, and fresh basil. Season with garlic powder and black pepper. Serve with 1 slice whole-grain toast topped with ¼ sliced avocado and a sprinkle of sea salt and red pepper flakes. For more heat, skip the red pepper flakes and drizzle chilli oil on top.

Lunch: Asian-inspired tuna salad. Mix 1 can water-packed tuna with diced cucumber, shredded carrots, edamame, and a dressing made from rice vinegar, sesame oil, fresh ginger, and a dash of low-sodium soy sauce. Serve over mixed greens with sesame seeds. Vegetarian swap: Replace tuna with cubed extra-firm tofu.

Dinner: Moroccan-spiced turkey and black bean chili. Sauté lean ground turkey with onions, garlic, cumin, paprika, and a pinch of cinnamon. Add black beans, diced tomatoes, and low-sodium vegetable broth. Simmer for 20 minutes. Top with a dollop of plain Greek yogurt and fresh cilantro.

Snacks: Hummus with rainbow bell pepper strips, a handful of mixed nuts with berries.

Day 3

Breakfast: Coconut yogurt parfait. ¾ cup plain Greek yogurt mixed with a handful of walnuts, fresh berries, and a sprinkle of cinnamon and cardamom. Vegan swap: Use coconut yogurt instead of Greek yogurt. You could swap the berries for a juicy plum for variety

Lunch: Indian-inspired chickpea salad. Mix canned chickpeas with diced cucumber, red onion, cherry tomatoes, and a dressing made with olive oil, lemon juice, cumin powder, turmeric, chili flakes, and fresh mint. Top with chopped walnuts. Serve with whole-grain pita bread. Skip the chili flakes to avoid the heat.

Dinner: Ginger-garlic chicken stir-fry. Stir-fry 4 oz sliced chicken breast with broccoli, snap peas, and bell peppers in sesame oil with minced fresh ginger, garlic, chili powder or paprika, and a splash of low-sodium soy sauce. Serve over ½ cup brown rice cooked in mushroom broth for extra flavor. Vegetarian swap: Replace chicken with extra-firm tofu or just more veggies.

Snacks: Cottage cheese with cucumber slices seasoned with dill or chives, roasted chickpeas with paprika.

Day 4

Breakfast: Tropical green smoothie. Blend 1 cup spinach, ½ banana, ½ cup frozen mango, 1 tablespoon almond butter, 1 tablespoon chia seeds, and 1 cup unsweetened almond milk until smooth.

Lunch: Middle Eastern quinoa bowl. Top ½ cup cooked quinoa with chickpeas, diced cucumber, tomatoes, and a tahini-lemon dressing made with tahini, lemon juice, garlic, and a pinch of sumac. Garnish with fresh parsley and mint. Bored of cucumbers and tomatoes? Try thinly sliced (or grated) radish and diced red bell peppers for a fresh, crispy taste.

Dinner: Italian herb-crusted lean beef. Season a 4-oz lean beef patty with Italian herbs, garlic powder, and black pepper. Grill or pan-sear and serve on a whole-wheat bun with lettuce, tomato, and avocado slices. Side of mixed greens with balsamic vinaigrette.

Snacks: Celery sticks with natural peanut butter, carrot sticks with hummus.

Day 5

Breakfast: Savory hearty oatmeal. Cook ½ cup rolled oats in vegetable, mushroom, or low-sodium chicken broth. Add lightly garlic-sautéed mushrooms, tomatoes, or other vegetables. Top with a fried egg or soft-boiled egg.

Lunch: Korean-inspired vegetable bowl. Sauté shiitake mushrooms, bok choy, and julienned carrots in sesame oil with garlic and ginger. Serve over cooked brown rice with a sauce made from rice vinegar, low-sodium soy sauce, and gochujang. Top with sesame seeds, sliced green onions, and a small portion of kimchi. Add chili powder to the sauce for an added kick (if you can tolerate it).

Dinner: Mediterranean shrimp skewers. Thread 4 oz shrimp with zucchini, bell peppers, and red onion. Brush with olive oil and season with oregano, garlic powder, and lemon zest. Grill for 6-8 minutes. Serve with herbed couscous or a simple Greek salad with cucumbers, olives, and feta.

Snacks: Trail mix (unsalted nuts, seeds, and unsweetened dried fruit), avocado with everything bagel seasoning on whole-grain crackers.

Day 6

Breakfast: Mexican-inspired veggie scramble. Scramble 2 eggs with sautéed bell peppers and onions, seasoned with chili powder and fresh cilantro. Serve with 1 slice whole-grain toast topped with smashed avocado and a squeeze of lime. For variety, swap chili powder with a dash of taco seasoning.

Lunch: Greek-style tuna pita. Mix tuna with diced cucumbers, tomatoes, red onion, olives, and a dressing of olive oil, lemon juice, and oregano. Stuff into a whole-wheat pita with lettuce. Add a dollop of Greek yogurt or low-fat sour cream on top for added flavor. Vegetarian swap: Replace tuna with white beans. Skip the yogurt or sour cream to make it vegan.

Dinner: Tuscan white bean and vegetable soup. Sauté onions, carrots, and celery with garlic, rosemary, and thyme. Add white beans, diced tomatoes, and low-sodium vegetable broth. Simmer until vegetables are tender. Serve with a small piece of whole-grain crusty bread. Swap white beans with chickpeas for variety.

Snacks: Edamame with sea salt, peanut butter on whole-grain crackers, topped with banana slices

Day 7

Breakfast: Golden spice yogurt bowl. Layer thick Greek yogurt with a pinch of turmeric, cinnamon, and fresh grated ginger. Top with toasted pistachios, diced pear, a few dried cranberries, and a drizzle of honey. Finish with a sprinkle of hemp seeds.

Suggested swaps for variety: Replace pistachios with pecans or walnuts, swap pear for diced apple, and substitute chia seeds or chopped almonds for hemp seeds.

Lunch: Mediterranean lentil salad. Cooked lentils mixed with diced cucumber, tomatoes, red onion, and fresh herbs like parsley and mint. Dress with olive oil, lemon juice, and za'atar spice blend.

Dinner: Herb-roasted chicken with Brussels sprouts. Season 4 oz chicken breast with rosemary, thyme, and garlic powder. Roast at 425°F for 20-25 minutes alongside halved Brussels sprouts tossed in olive oil and balsamic vinegar. The Brussels sprouts become crispy and caramelized.

Snacks: Hard-boiled egg with everything bagel seasoning, 2-3 squares of dark chocolate (70% cacao) with almonds.

Other tips for managing prediabetes

1. Get moving

Exercise improves insulin sensitivity in healthy adults with moderate effect sizes. Even a single bout of exercise can increase insulin sensitivity for 16 hours after the session.

Here are some science-based ways to prevent diabetes with exercise:

• Brief bursts of intense exercise before meals ("exercise snacks") can improve blood sugar control more effectively than one continuous 30-minute session
• 10 bodyweight squats every 45 minutes, for a total of 100 squats a day
• Take a light stroll—even 15 minutes after each meal can help lower blood glucose levels
• Aim for at least 30 minutes of moderate activity five days a week

2. Stay hydrated

Fill your Stanley cup, Hydro Flask, or a regular ol’ water bottle to keep sipping all day. Research shows that drinking more than 1 liter of water per day lowers the risk of high blood sugar. Drinking plain water also helps lower HbA1c levels.

Try to swap your sugary drinks with plain water. If you can’t stand the taste of water, you can consume it in the form of unsweetened herbal teas or flavor it with slices of lemon.

3. Prioritize sleep

Research shows that sleeping fewer than 6.2 hours per night can increase insulin resistance by nearly 15% in women. In the study, postmenopausal women experienced even more severe effects, up to a 20% increase!

Studies in healthy men have also found that getting 5 hours of sleep per night for even just one week significantly reduces insulin sensitivity. Aim for 7-8 hours of quality sleep per night to support healthy blood sugar levels.

4. Lower stress

When you’re constantly stressed, the body releases the stress hormone cortisol, which results in higher blood sugar levels.

Cortisol increases blood glucose levels by:

• Releasing stored glucose from your liver
• Making it harder for insulin to do its job, leading to insulin resistance

Consider finding healthy ways to cope with stress, such as practicing meditation, yoga, or engaging in hobbies you enjoy. Watching something funny or listening to your favorite music are also great stressbusters.

If you are unable to lower your stress levels on your own, consider getting a mental health consultation to get professional support.

Final thoughts: Reversing prediabetes with diet

A prediabetes diagnosis is your body's way of asking for a change. By focusing on a balanced diet rich in whole foods, you can stabilize your blood sugar, improve your body's response to insulin, and significantly reduce your risk of developing type 2 diabetes.

This 7-day plan is a great starting point, but the most effective diet is one you can maintain long-term, based on your needs and preferences.

Get your personalized prediabetes diet plan now, covered by insurance.

Frequently Asked Questions (FAQs)

What is the best diet for prediabetes?

There is no single "best" diet for prediabetes. However, effective diabetes diets like the Mediterranean diet or the DASH diet emphasize whole foods: non-starchy vegetables, lean proteins, healthy fats, and high-fiber carbs, while limiting processed foods and sugar.

Some people prefer the keto diet, the carnivore diet, or another type of no-carb diet, which can help regulate blood sugar levels effectively. However, bear in mind that these restrictive diets may be hard to sustain in the long term.

What foods should I avoid if I am prediabetic?

If you have prediabetes, consider limiting foods that cause rapid blood sugar spikes. These include sugar-sweetened beverages (soda, sweet tea, fruit juice), refined grains (white bread, white rice, pastries), and highly processed snacks (chips, cookies, candy).

Can I eat fruit if I have prediabetes?

Dietitian Faycurry, RD, says, “Yes, you can eat fruit if you have prediabetes! Whole fruits are packed with dietary fiber, which helps slow down the absorption of the fruit's natural sugar. Pairing fruit with a protein or fat source, like an apple with peanut butter, is a great strategy to stabilize blood sugar.”

How fast can I reverse prediabetes with diet?

The time it takes to reverse prediabetes with diet varies for each person, but some studies show that significant improvements in blood sugar levels can be seen within 3 to 6 months of making consistent diet and exercise changes.

Reverse prediabetes with diet. Find a diabetes dietitian near you, covered by insurance.

The views expressed by authors and contributors of such content are not endorsed or approved by Fay and are intended for informational purposes only. The content is reviewed by Fay only to confirm educational value and audience interest. You are encouraged to discuss any questions that you may have about your health with a healthcare provider.