Prediabetes is more common than most people realise—but the good news is, it can often be managed or even reversed with small, consistent changes to your diet and lifestyle. This 7-day meal plan, designed by a dietitian, helps stabilise blood sugar, supports weight loss, and builds sustainable eating habits.

It’s worth noting that general meal plans may not suit everyone. With the help of real-time CGM (Continuous Glucose Monitoring) data, many people are now able to personalise their nutrition based on how their body actually responds to different foods.

Key highlights:

• Focus on balance: Meals include lean proteins, fibre-rich foods, healthy fats, and complex carbs.
• Portion control: Designed to promote gradual weight loss (0.5-1kg per week).
• Meal timing: Eat consistently every 3–4 hours to avoid blood sugar spikes.
• Carb guidelines: Stick to 45–60g of carbs per meal and 15–20g per snack.

Quick tips:

• Plate method: Fill half your plate with non-starchy vegetables, a quarter with lean protein, and a quarter with whole grains.
• Smart swaps: Replace white bread with whole grains, sugary snacks with fruit, and fried foods with baked or grilled options.
• Prep ahead: Batch-cook proteins, grains, and veggies for easy meals all week.

By following this plan, you’ll take actionable steps to manage prediabetes, improve your health, and metabolism.

Prediabetes and nutrition basics

Understanding how food affects your blood sugar is key to managing prediabetes. Let’s break down the basics of how nutrition plays a role in prevention and control.

What happens in prediabetes

Prediabetes occurs when blood sugar levels are higher than normal but not high enough to be classified as diabetes.

During this stage, insulin resistance starts to develop, which increases the likelihood of type 2 diabetes and heart-related issues. Knowing how these metabolic changes occur can help in choosing the right foods to keep blood sugar in check.

Foods that help control blood sugar

Nutrition is a key factor in managing prediabetes. Certain nutrients can help stabilise blood sugar levels when included in your diet. Here's a quick guide to the best options:

Research shows that replacing 5% of calories from carbohydrates with monounsaturated fats can lower A1c levels by 0.09%. Substituting with polyunsaturated fats results in an even greater reduction of 0.11%.

To effectively manage blood sugar:

• Fill half your plate with non-starchy vegetables, a quarter with lean protein, and the remaining quarter with whole grains.
• Opt for high-fibre carbs containing at least 5 grams of fibre per serving.
• Stick to a consistent meal schedule.
• Pay close attention to portion sizes.

How to plan prediabetes-friendly meals

Meal planning doesn’t have to be complicated. With a few simple strategies, you can create balanced meals that help keep your blood sugar stable throughout the day.

Building a balanced plate

Managing prediabetes starts with creating well-balanced meals. The Diabetes Plate Method is a simple way to get started. Use a 9-inch plate and divide it like this:

Tracking carbs is just as important, and we’ll cover that next.

Counting carbs

Keeping track of your carbohydrate intake is key to managing blood sugar levels. The American Diabetes Association suggests aiming for 45-60 grams of carbs per meal and 15-20 grams per snack. Here’s how to make carb counting easier:

• Check the "Total Carbohydrate" section on food labels.
• Use trusted nutrition apps like MyFitnessPal or Carb Manager.
• Choose whole, unprocessed foods whenever possible.
• Plan for 45%-65% of your daily calories to come from carbs.

One serving of carbs is about 15 grams. Once you’re comfortable with carb counting, focus on timing your meals to keep blood sugar stable.

While there are these general guidelines available, learning more about your individual blood sugar responses can highlight the need for a more personalised approach. Using a continuous glucose monitor (CGM) can be a game-changer in how you approach your diet. 

Want to boost your meals with nutrient-rich choices? Check out our list of top 10 low-GI veggies to support healthy blood sugar and add more balance to your plate.

Meal sizes and timing

Meal timing plays a big role in blood sugar control. Research from 2020 showed that eating dinner late can reduce fat burning by 10% and increase blood sugar peaks by 20%. Eating earlier can help you manage these effects.

Here are some tips for better meal timing:

• Have your first meal before 8:30 a.m.
• Space meals evenly throughout the day.
• Keep portion sizes consistent.
• Avoid eating late at night.
• Stick to a regular meal schedule.

Ultimately, finding a regular pattern that you can stick to most of the time is going to be the best way to create sustainable changes. Check the next section for a detailed 7-day meal plan.

7-Day prediabetes meal plan

This 7-day meal plan, designed by a dietitian, provides balanced meals to help manage blood sugar levels. Each main meal includes 45–60g of carbohydrates, while snacks offer 15–20g of carbohydrates.

Daily meal breakdown

Day 1

• Breakfast: 1 cup of Greek yoghurt topped with mixed berries, LSA and mixed nuts and seeds
• Lunch: Red lentil soup with a green salad
• Dinner: 100g chicken breast with ½ cup roasted sweet potatoes and 1-2 cups of steamed non-starchy vegetables
• Snacks: 1 medium apple and a handful of unsalted almonds

Day 2

• Breakfast: 2-egg vegetable omelet with avocado on whole-grain toast
• Lunch: Roast chicken wrap with spinach, tomato and cucumber on whole-grain wrap
• Dinner: 100g pork loin chop with roasted cauliflower and 1/2 cup mashed potatoes
• Snacks: Cheese slices and a serve of low GI fruit (apple, pear, berries, orange, mandarin, kiwi fruit)

Day 3

• Breakfast: 1 cup steel-cut oats made with protein powder and berries topped with 2 tbsp  natural peanut butter
• Lunch: Vegetable frittata with leftover roasted sweet potatoes
• Dinner: 150g white fish with 1 cup couscous and a large green salad with olive oil dressing
• Snacks: 1 medium orange and 1/4 cup hummus with vegetable sticks

Day 4

• Breakfast: 2 poached eggs with mashed avocado and baby spinach on rye toast
• Lunch: Mexican baked eggs with black beans
• Dinner: 1 cup whole-grain / pulse pasta with marinara sauce and grilled chicken served with a side salad or streamed greens
• Snacks: Yogurt with berries and mixed nuts

Day 5

• Breakfast: 1 cup steel-cut oats made with protein powder and berries topped with 2 tbsp  natural peanut butter
• Lunch: Tuna whole-wheat pita with vegetables
• Dinner: Baked salmon with roast vegetable salad
• Snacks: 1/4 cup mixed nuts and 1 medium pear

Day 6

• Breakfast: Vegetable omelet with whole-grain toast
• Lunch: Buddha bowl with quinoa and chickpeas
• Dinner: Chicken and vegetable stirfry served with long grain brown rice
• Snacks: Baby carrots with 2 tbsp hummus

Day 7

• Breakfast: Chia pudding topped with natural peanut butter, shredded coconut and fruit
• Lunch: Grilled chicken salad with an olive oil and vinegar dressing
• Dinner: White bean and chicken stew with a whole-grain roll
• Snacks: 3 cups air-popped popcorn

Each meal is designed to provide approximately 400–500 calories, balanced with 45–60g of carbohydrates, 20–30g of protein, and 15–20g of healthy fats, based on a 2,000-calorie diet. Adjust portion sizes with your healthcare provider as needed. Stay hydrated by drinking 8–10 cups of water daily to support overall health.

For more guidance on choosing a long-term eating style, check out our guide on the best diets for prediabetes in Australia.

Shopping and prep guide

Stocking up on the right ingredients and prepping ahead makes it easier to stick to your prediabetes-friendly plan throughout the week. Here's how to set yourself up for success.

Weekly shopping list

Here’s a handy list of prediabetes-friendly ingredients to keep stocked:

Proteins

• boneless, skinless chicken breast
• white fish fillets
• salmon fillet
• large eggs
• firm tofu
• canned tuna (packed in water)

Whole grains & legumes

• Steel-cut oats
• Whole-grain bread
• Whole-wheat pita
• Quinoa
• Couscous
• Whole-grain / pulse pasta
• Red lentils
• Black beans
• White beans

Fresh produce

• Mixed salad greens
• Spinach
• Capsium
• Cauliflower
• Sweet potatoes
• Baby carrots
• Avocados
• Berries (fresh or frozen)
• Apples
• Oranges
• Pears
• Fresh herbs (basil, parsley)

Dairy & alternatives

• Greek yoghurt
• Cheese
• Milk (dairy or plant-based)

Pantry items

• Natural peanut butter
• Almond butter
• Chia seeds
• Unsalted almonds
• Mixed nuts
• Olive oil
• Apple cider vinegar
• Hummus

Quick prep methods

Dedicate a few hours a week to get a head start on your meals for the week:

• Cook in batches: Make a large pot of steel-cut oats, roast sweet potatoes and cauliflower, and cook grains like quinoa and couscous.
• Protein prep: Grill chicken, bake fish, and hard-boil eggs in bulk for easy meals.
• Chop and wash: Wash and chop vegetables so they’re ready for salads or snacks.
• Portion snacks: Divide nuts into ¼ cup servings, package veggies with 2 tablespoons of hummus, and separate berries into 1-cup portions for easy grab-and-go options.

Food storage guide

Proper storage is key to keeping your meals fresh and safe throughout the week.

Refrigerator storage (32–40°F)

• Cooked proteins: 3–4 days
• Prepared grains: 4–5 days
• Cut vegetables: 3–4 days
• Washed greens: 5–7 days
• Overnight oats: 4–5 days

Freezer storage (0°F)

• Cooked chicken: up to 4 months
• Prepared soups: up to 3 months
• Cooked grains: up to 6 months
• Cut fruits: up to 6 months

Use airtight containers and label them with the prep date. Store raw proteins on the bottom shelf to avoid cross-contamination. For cut fruits and vegetables, line containers with paper towels to absorb moisture and keep them crisp.

Making the plan work for you

Everyone’s needs are different, so it’s important to adapt the plan to your lifestyle, preferences, and activity level for long-term success.

Adjusting portions and nutrients

Your calorie and nutrient needs vary based on factors like age, weight, height, sex, and activity level. On days when you're more active, increase portions of complex carbs and lean proteins. On less active days, cut back on starchy foods but keep proteins and vegetables steady. Need extra calories? Add healthy fats like avocado, nuts, or olive oil.

Smart food swaps

Small changes in your food choices can make a big difference. Try these swaps:

• Breakfast: Trade sugary cereals for steel-cut oats with berries, and opt for whole-grain bread instead of white.
• Main meals: Use zucchini noodles or spaghetti squash instead of white pasta. Replace white rice with cauliflower rice or quinoa. 
• Snacks: Pick dark chocolate (70%+ cacao) over milk chocolate. Swap potato chips for roasted chickpeas. Choose whole fruits instead of fruit juice. Enjoy Greek yoghurt with berries instead of ultra-processed protein bar.

Tips for eating out

Dining out doesn’t have to derail your plan. Check the menu online beforehand, have a protein-packed snack before leaving, and pick restaurants with grilled, baked, or broiled options. Once there:

• Start with a broth-based soup or salad.
• Look for options that are packed full of vegetables or salads. If these aren’t available, order a side salad.
• Ask for sauces on the side.
• Opt for an after-meal walk to help reduce the size of the glucose spike, especially after a higher carbohydrate meal.

These strategies can help keep your blood sugar steady, even when dining out. Tailor these tips to fit your lifestyle and make managing prediabetes easier.

Next steps for managing prediabetes

Managing prediabetes goes beyond just following a meal plan - it involves making meaningful lifestyle adjustments. Studies show that even small weight loss efforts can cut the risk of developing type 2 diabetes by 34% over four years.

One helpful tool is a continuous glucose monitor (CGM). CGMs provide real-time insights into how your blood sugar reacts to food and activity, making it easier to fine-tune your habits. For many, this kind of personalised feedback can be the most effective way to make long-lasting dietary and lifestyle changes.

‍Vively’s CGM program combines this powerful technology with expert-led guidance to help you understand your body and take control of your health.

Physical activity is another key piece. Aim for 150 minutes of moderate exercise weekly, such as brisk walking, swimming, or cycling. These activities can help lower blood sugar for up to 24 hours after you finish.

Long-term success also relies on building manageable habits. Losing just 5–10% of your body weight could reduce your diabetes risk by more than half. Focus on:

• Eating every 3–4 hours to maintain energy levels
• Getting 7–8 hours of sleep each night
• Including 25–30 grams of fiber in your daily diet
• Keeping added sugars under 10% of your daily calories

‍"Managing prediabetes isn’t about restriction—it’s about learning how your body responds to food and making small, informed choices each day. With tools like a CGM and a balanced meal plan, you can build habits that truly support long-term health." — Charlotte Battle, lead dietitian at Vively

Regular check-ins with healthcare providers are essential. Your doctor can track your progress, and a registered dietitian can offer tailored advice to meet your goals—especially when paired with CGM data that reveals how your body responds to food, stress, and daily habits.

Finally, managing stress is crucial. Practices like meditation, yoga, or regular exercise not only support stable blood sugar but also improve overall well-being—and CGM can help you see those benefits in real time.