Danny Davis
Hey there!
Managing your blood sugar doesn’t mean you have to settle for bland, boring mealsand this 7-day high-protein meal plan proves it.
I put together 15 delicious, protein-packed recipes that are perfect for keeping you full, satisfied, and steady throughout the day. Whether you’re managing type 2 diabetes, prediabetes, or just aiming to eat smarter, this plan includes balanced meals with moderate carbs, healthy fats, and plenty of fiber.
From Cajun-spiced scrambled eggs to protein mango fluff (yes, dessert’s on the menu!), each recipe is designed to deliver on flavor while helping you keep your blood sugar in check.
And don’t worryI’ve included a complete shopping list to make meal planning even easier.
Let’s dig in. ️
Important Note: While I’m not a medical professional, this high-protein meal plan focuses on balanced meals with moderate carbohydrates, plenty of fiber, and lean protein all key elements of a diabetes-friendly diet. As always, individual needs vary, so be sure to consult with a healthcare provider to make sure it’s right for you.
How to use the meal plan
✅ Find the recipe list below
✅ Check out the meal plan after that
✅ In the next section, you will find compact version of each recipe
✅ In case you want to see the full recipe, link is provided below every recipe. You’ll find much in the full recipe like tweaks and swaps, storage tips, etc.
Recipes for the meal plan
| 1| Cajun-Spiced Scrambled Eggs |
| 2| Tomato & Chicken Quiche |
| 3| Harissa Sweet Potato Fritters |
| 4| Blueberry Pomegranate Protein Shake |
| 5| Lemon Rosemary Chicken |
| 6| Quick Feta Couscous Salad |
| 7| Taco Beef Salad Bowl with Pico de Gallo |
| 8| Tuna-Mayo Lettuce Wraps |
| 9| Sweet Potato Turkey Chili |
| 10| One-Pot Paprika, Chicken & Orzo |
| 11| Gochujang Salmon with Garlic Spinach |
| 12| Mexican Spiced Steak with Pico de Gallo |
| 13| Simple Pico de Gallo |
| 14| Protein Mango Fluff |
| 15| Protein Crepes with Blueberry Sauce |
What’s Great About The Meal Plan:
High Protein: Protein helps with blood sugar stability and satiety. Many of your meals hit 20g+ protein, which is great.
Moderate-to-Low Carbs in Most Meals: Several meals fall in the 10–30g net carb range a sweet spot for many people with diabetes.
Good Fat Balance: Healthy fats (like in the tuna mayo lettuce wraps, steak, and eggs) help slow digestion and prevent blood sugar spikes.
Vegetable Inclusion: Meals like chili, salad bowls, and spinach sides provide fiber, which helps manage glucose levels.
Diabetes-Friendly 7-Day High-Protein Meal Plan
15 Recipes | Balanced Macros | Snack Ideas Included
Each day includes breakfast, lunch, dinner, and a snack or dessert all using our original 15 recipes!
Concluding your meal plan, you’ll discover an array of healthful sides, salads, dips, snack recipes – a delightful palette of flavors and nutrients to enhance your diet and make the plan more appealing to the entire family.
Monday
- Breakfast: Cajun-Spiced Scrambled Eggs (Low-carb, high-protein)
- Snack: A handful of almonds or nuts of your choice
- Lunch: Tuna-Mayo Lettuce Wraps + sliced cucumber and hummus
- Dinner: Sweet Potato Turkey Chili (lower carb than beans, high in fiber)
- Swap Tip: Use fewer sweet potatoes if tighter carb control is needed, otherwise sweet potatoes are high in fiber and a complex carb which suits diabetes patients
- Dessert: Protein Mango Fluff (served in a small portion)
Tuesday
- Breakfast: Protein Crepes with Blueberry Sauce (use sugar-free syrup or plain Greek yogurt instead of sweet sauce)
- Snack: Celery sticks with peanut butter
- Lunch: Taco Beef Salad Bowl with Pico de Gallo
- Dinner: Lemon Rosemary Chicken + a generous side of garlic spinach
- Swap Tip: Skip the couscous here or swap with quinoa (lower glycemic)
Wednesday
- Breakfast: Blueberry Pomegranate Protein Shake (use unsweetened almond milk and a low-GI sweetener like stevia)
- Snack: 1 oz cheese + cherry tomatoes
- Lunch: Quick Feta Couscous Salad + added grilled chicken or boiled eggs
- Dinner: Gochujang Salmon with Garlic Spinach
- Swap Tip: Reduce Gochujang slightly (some have added sugar) or use chili flakes + garlic
Thursday
- Breakfast: Tomato & Chicken Quiche (low carb, high protein, great for blood sugar!)
- Snack: Greek yogurt with cinnamon (no added sugar)
- Lunch: Leftover Sweet Potato Turkey Chili
- Dinner: Mexican Spiced Steak with Pico de Gallo + a small serving of roasted cauliflower or sautéed greens
- Dessert: A few berries with whipped coconut cream
Friday
- Breakfast: Cajun-Spiced Scrambled Eggs + sautéed spinach
- Snack: Boiled egg or small handful of walnuts
- Lunch: Tuna-Mayo Lettuce Wraps or wrapped in whole grain low-carb tortilla
- Dinner: One-Pot Paprika Chicken & Orzo (keep portion of orzo moderate)
- Swap Tip: Use whole wheat orzo, or sub half with chopped zucchini noodles
Saturday
- Breakfast: Protein Mango Fluff (morning sweet treat!)
- Snack: Bell pepper strips + guacamole
- Lunch: Harissa Sweet Potato Fritters (serve with a side of plain yogurt)
- Swap Tip: Reduce sweet potato slightly and bulk up with grated zucchini or cauliflower
- Dinner: Lemon Rosemary Chicken + side salad with olive oil vinaigrette
Sunday
- Breakfast: Tomato & Chicken Quiche
- Snack: Cottage cheese + a few berries
- Lunch: Taco Beef Salad Bowl (again – it’s a win!)
- Dinner: Gochujang Salmon or Grilled Chicken + steamed broccoli and roasted carrots
- Dessert: Protein Mango Fluff or Protein Shake (whichever you prefer)
Save the below image for later reference :
Recipes
1| Cajun-Spiced Scramble Eggs
Spice up breakfast with Cajun-Spiced Scrambled Eggs! ️ Fluffy, herby, and packed with bold flavors – ready in just 15 minutes. Quick, easy, and delicious!
Ready in: 15 mins | Serves: 2 | High Protein, Low Carb
Ingredients:
6 eggs
2 tbsp milk
2 tbsp chives, chopped
2 tbsp cilantro, chopped
️ 1 tbsp Cajun seasoning
1 tomato, deseeded & chopped
Instructions:
1️⃣ Whisk eggs, milk, chives & cilantro.
2️⃣ Cook in a pan over medium heat, stirring gently. Add Cajun seasoning.
3️⃣ Serve with tomato, black pepper & extra chives.
Energy – 266kcal
Carbs – 6g
Protein – 20g
Fat – 18g
Serve with this Multi-Seed Bread (shown here on the image), this bread is easy, delicious, low carb and healthy.
2| Tomato and Chicken Quiche
Flaky crust, creamy filling & smoky chickenthis easy Tomato & Chicken Quiche is a protein-packed, meal-prep-friendly dish perfect for any time of day!
Serves: 6 | Time: 55 min
Ingredients:
✅ 4.2 oz (120g) sour cream
✅ 2 eggs
✅ Pinch of nutmeg & ½ tsp herbes de Provence
✅ 7 oz (200g) smoked chicken breast, chopped
✅ 11.2 oz (320g) store-bought pie crust
✅ 3.2 oz (90g) cherry tomatoes, halved
✅ 2.1 oz (60g) tomatoes, sliced
✅ 0.35 oz (10g) fresh basil
Instructions:
1️⃣ Preheat oven to 350°F (180°C).
2️⃣ Whisk sour cream, eggs, spices & mix in chicken.
3️⃣ Place pie crust in a baking dish.
4️⃣ Pour in the mixture & top with tomatoes.
5️⃣ Bake for 45 min or until golden. Garnish with basil & enjoy!
Energy – 347kcal
Carbs – 23g
Protein – 21g
Fat – 19g
3| Harissa Sweet Potato Fritters
Crispy Harissa Sweet Potato Fritters with a smoky kick, topped with a perfect poached egg. A quick, flavorful meal ready in just 20 minutes!
Serves: 2 | Time: 20 min | Dairy-Free
Ingredients:
✔ 7.3 oz (205g) sweet potatoes, grated
✔ 1 white onion, thinly sliced
✔ 2 tbsp harissa
✔ 1 oz (30g) wheat flour
✔ 5 eggs (1 for fritters, 4 for poaching)
✔ 10g fresh parsley, chopped
✔ Olive oil, salt & pepper
Instructions:
1️⃣ Sauté onion in 1 tsp olive oil until soft.
2️⃣ Mix sweet potatoes, onion, harissa, flour & 1 egg. Season & shape into patties.
3️⃣ Fry in 1 tbsp olive oil, 5-6 min per side until golden.
4️⃣ Poach eggs in simmering water with vinegar for 4 min.
5️⃣ Serve fritters with poached eggs & parsley. Enjoy!
Energy – 466kcal
Carbs – 39g
Protein – 19g
Fat – 26g
4| Blueberry Pomegranate Protein Shake
Quick, delicious, and packed with protein! This Blueberry Pomegranate Protein Shake is the perfect post-workout drink or refreshing energy boost. Ready in 5 minutes!
⭐ Serves: 1 | ⏱ Time: 5 min
High Protein | Gluten-Free
Ingredients:
✔ 8.1 fl oz (240ml) pomegranate juice
✔ 6 oz (170g) Greek yogurt
✔ 1 oz (30g) vanilla protein powder
✔ 1 tsp honey
✔ ½ tsp vanilla extract
✔ Handful of ice
Instructions:
1️⃣ Blend all ingredients until smooth.
2️⃣ Pour into a glass & enjoy immediately!
Energy – 405kcal
Carbs – 50g
Protein – 40g
Fat – 5g
5| Lemon Rosemary Chicken with Couscous Feta Salad
Zesty, garlicky, and packed with flavor! This easy Lemon Rosemary Chicken is juicy, healthy, and perfect for a quick dinner or meal prep. Ready in 40 minutes!
Serves: 4 | Time: 40 min | Gluten-Free | Dairy-Free | Low Carb
Ingredients:
✅ 1 lb. chicken breast
✅ 3 tbsp. lemon juice
✅ 1 tsp. dried oregano
✅ 1.5 tsp. smoked paprika
✅ 2 tbsp. garlic, minced
✅ 2 tbsp. olive oil
✅ Salt & pepper to taste
✅ 5 lemon slices & 3 rosemary sprigs (garnish)
Instructions:
1️⃣ Mix chicken, olive oil, lemon juice, oregano, paprika, garlic, salt & pepper in a bag. Shake to coat.
2️⃣ Marinate (1-8 hrs).
3️⃣ Bake at 400°F (200°C) for 30 min (or until 165°F inside).
4️⃣ Garnish with lemon slices & rosemary. Enjoy!
Energy – 202kcal
Carbs – 2g
Protein – 26g
Fat – 10g
Nutrition value does not include the salad serving.
6| Quick Feta Couscous Salad
Quick Feta Couscous Salad ready in just 15 minutes! Light, fresh, and packed with flavorperfect for meal prep, lunch, or a healthy side dish.
Serves: 4 | Time: 15 min
Ingredients:
✔️ 6 oz dry couscous
✔️ 8 oz water (boiling)
✔️ 1 oz lemon juice
✔️ 1 clove garlic, minced
✔️ 4 tbsp olive oil
✔️ 2 oz red onion, chopped
✔️ 5 oz cherry tomatoes, halved
✔️ 9 oz cucumber, chopped
✔️ 0.5 oz parsley, chopped
✔️ 0.25 oz mint, chopped
✔️ 1.5 oz feta, crumbled
Instructions:
1️⃣ Pour boiling water over couscous, cover & let sit 5 min. Fluff with fork.
2️⃣ Whisk lemon juice, garlic, olive oil, salt & pepper.
3️⃣ Toss couscous, veggies, herbs & feta in a bowl.
4️⃣ Drizzle dressing, mix well & enjoy!
Energy – 336kcal
Carbs – 40g
Protein – 8g
Fat – 16g
7| Taco Beef Salad Bowl with Pico de Gallo
This Taco Beef Salad Bowl is bold, fresh, and easy to make! A flavorful, low-carb, high-protein meal ready in just 25 minutes. Perfect for lunch or dinner!
Serves: 6 | Time: 25 min
Ingredients:
- 1.5 lbs lean ground beef
- 1 white onion, diced
- 1 red bell pepper, diced
- 5.6 oz sweetcorn, drained
- 3 cloves garlic, minced
- 3 tbsp taco seasoning
- 9 oz romaine lettuce, chopped
- 1 avocado, sliced
- Pico de gallo (4 servings)
- 1 tbsp lime juice + lime wedges
- Fresh cilantro for garnish
Instructions:
1️⃣ Brown beef in a pan, then set aside.
2️⃣ Sauté onion, bell pepper & corn. Add garlic & taco seasoning.
3️⃣ Mix beef back in, cook 3-4 min.
4️⃣ Assemble salad with romaine, beef, avocado & pico.
5️⃣ Drizzle lime juice, garnish & enjoy!
Pro Tip: Add jalapeños or hot sauce for extra heat!
Energy – 343kcal
Carbs – 17g
Protein – 26g
Fat – 19g
8| Tuna-Mayo Lettuce Wraps
Ditch the bread and enjoy these fresh, creamy Tuna-Mayo Lettuce Wraps! A light, flavorful, and protein-packed meal that’s easy to make and absolutely delicious!
Serves: 2 | Time: 15 min | Gluten-Free | Low-Carb | High-Protein
Ingredients:
- 2 cans (5 oz. each) tuna, drained
- 1 stalk celery, diced
- 2 tbsp red onion, diced
- 1 tbsp parsley, chopped
- 1 tsp chives, chopped
- 4 tbsp mayo
- ½ tbsp Dijon mustard
- 8-10 lettuce leaves
- Salt & pepper to taste
Instructions:
1️⃣ Mix all ingredients (except lettuce) in a bowl.
2️⃣ Spoon into lettuce leaves & enjoy!
Energy – 326kcal
Carbs – 5g
Protein – 27g
Fat – 22g
9| Sweet Potato Turkey Chili
Sweet Potato Turkey Chili – a hearty, high-protein meal packed with flavor! Quick, easy, and perfect for meal prep or a cozy dinner. Ready in 40 minutes!
Serves: 5 | ⏳ Time: 40 min | High-Protein & Gluten-Free
Ingredients:
- 1 tbsp olive oil
- 1 yellow onion, sliced
- 1.5 lbs ground turkey (lean)
- 2 tbsp taco seasoning
- 24 oz sweet potatoes, chopped
- 3 cloves garlic, minced
- 16-24 oz chicken stock
- 1 can (14 oz) black beans, drained
- 5 tbsp Greek yogurt (for serving)
Instructions:
1️⃣ Sauté onion, turkey & 1 tbsp taco seasoning in oil until browned. Set aside.
2️⃣ Cook sweet potatoes with remaining taco seasoning. Add garlic, stock & simmer 10 min.
3️⃣ Blend slightly for a creamy texture, leaving some chunks.
4️⃣ Stir in turkey & beans. Simmer a few minutes.
5️⃣ Serve with a dollop of Greek yogurt & enjoy!
Energy – 443kcal
Carbs – 44g
Protein – 33g
Fat – 15g
10| One Pot Paprika, Chicken and Orzo
One-Pot Paprika Chicken & Orzo – a smoky, hearty, and easy meal packed with flavor. Less cleanup, more deliciousness, and ready in under an hour!
Serves: 4 | Time: 55 min
Ingredients:
✔ 1 yellow onion, sliced
✔ 2 garlic cloves, sliced
✔ 1.2 lbs chicken thighs, bite-sized
✔ 2 tsp smoked paprika
✔ 14 oz canned diced tomatoes
✔ 17 oz chicken stock
✔ 7 oz roasted red peppers, sliced
✔ 2.8 oz pitted Kalamata olives
✔ 10.5 oz orzo
✔ 4 tbsp fresh parsley
Instructions:
1️⃣ Sauté onion & garlic in oil until soft.
2️⃣ Add chicken & brown for 3-4 min.
3️⃣ Stir in paprika, tomatoes, stock, vinegar, peppers & olives. Simmer 5 min.
4️⃣ Add orzo & cook for 10-12 min, stirring.
5️⃣ Garnish with parsley & serve!
Energy – 533kcal
Carbs – 66g
Protein – 38g
Fat – 13g
11| Gochujang Salmon with Garlic Spinach
Spicy-sweet gochujang salmon with garlic spinachbold flavors, high protein, and ready in just 20 minutes! A quick and healthy meal you’ll love.
✨ Serves: 4 | ⏳ Ready in: 20 min | High Protein, Low Carb
Ingredients:
✅ 2 tbsp gochujang
✅ 1 tbsp mirin
✅ 2 tbsp tamari, divided
✅ 1 tbsp honey
✅ 1.5 tsp toasted sesame oil, divided
✅ 4 cloves garlic, grated, divided
✅ 2 tsp fresh ginger, grated
✅ 1 ¼ lbs salmon (4 portions)
✅ 8 oz baby spinach
✅ 1 tsp sesame seeds
✅ 1 green onion, sliced
Instructions:
1️⃣ Mix gochujang, mirin, 1 tbsp tamari, honey, 1 tsp sesame oil, garlic, and ginger. Coat salmon with glaze.
2️⃣ Broil for 5-7 min until caramelized.
3️⃣ Sauté garlic in ½ tsp sesame oil, add spinach, and cook until wilted. Add remaining tamari.
4️⃣ Serve salmon over spinach, garnish with sesame seeds & green onion. Enjoy! 0
Energy – 260kcal
Carbs – 13g
Protein – 34g
Fat – 8g
12| Mexican Spiced Steak with Pico de Gallo
Juicy Mexican Spiced Steak seared to perfection, paired with fresh Pico de Gallo. Bold flavors, easy prep, and ready in just 20 minutes! A must-try dinner!
Serves: 2 | Time: 20 min | High Protein | Low Carb | GF | DF
Ingredients:
- 10.5 oz ribeye steak
- 2 limes, juiced
- ½ tsp cumin, ½ tsp allspice
- 1 tsp oregano, ¼ tsp cinnamon
- Salt & pepper to taste
- 1 tbsp olive oil
- 2 servings Pico de Gallo
Instructions:
1️⃣ Mix lime juice, spices, salt & pepper.
2️⃣ Brush steak with marinade, let sit.
3️⃣ Heat oil, cook steak 2 min/side or to your liking.
4️⃣ Slice & serve with Pico de Gallo. Enjoy!
Energy -455kcal
Carbs – 13g
Protein – 31g
Fat – 31g
13| Simpe Pico de Gallo
Fresh, zesty, and ready in 10 minutes! This easy Pico de Gallo recipe is packed with tomatoes, lime, and a little heatperfect for tacos, chips, and more.
Serves: 4 | ⏱ Time: 10 min
✨ Gluten-Free | Dairy-Free | Low Carb
Ingredients:
✔ 10.5 oz (300g) tomatoes, finely diced
✔ 1/2 red onion, finely diced
✔ 0.7 oz (20g) fresh cilantro, chopped
✔ 1/2 chili pepper, deseeded & diced
✔ 1 lime, juiced
✔ 2 tbsp olive oil, salt & pepper to taste
Instructions:
1️⃣ Mix tomatoes, onion, cilantro & chili in a bowl.
2️⃣ Add lime juice, olive oil, salt & pepper. Stir well.
3️⃣ Let it sit for 10 min & enjoy with chips, tacos & more!
Energy – 87kcal
Carbs – 5g
Protein – 1g
Fat – 7g
14| Protein Mango Fluff
Creamy, protein-packed, and ready in 5 minutes! This Protein Mango Fluff is a delicious, healthy treat that’s vegan, gluten-free, and naturally sweet.
Serves: 2 | Time: 5 min | Per Serving: 371 kcal, 39g Protein
✨ Ingredients:
10 oz (300ml) almond milk, unsweetened
16 oz (450g) frozen mango
3.2 oz (90g) vanilla protein powder
Handful of ice
0.35 oz (10g) crushed peanuts
0.14 oz (4g) sesame seeds
✨ Instructions:
1️⃣ Blend almond milk, frozen mango, protein powder & ice until smooth.
2️⃣ Pour into bowls & top with peanuts & sesame seeds.
3️⃣ Enjoy immediately!
Energy – 371kcal
Carbs – 38g
Protein – 39g
Fat – 7g
15| Protein Crêpes with Blueberry Sauce
Light, fluffy protein crêpes with a sweet blueberry sauceeasy, healthy, and delicious! Perfect for breakfast or post-workout fuel in just 30 minutes.
Serves: 4 | Time: 30 min
Ingredients:
- 4.4 oz (125g) blueberries, quartered
- 1 tbsp honey
- 3.9 oz (110g) all-purpose flour
- 2.1 oz (60g) vanilla protein powder
- 2 eggs
- 11 oz (325ml) almond milk, unsweetened
- 1 tbsp coconut oil
- 1 tsp cocoa powder
Instructions:
1️⃣ Cook blueberries & honey over medium heat for 10 min.
2️⃣ Blend flour, protein powder, eggs & almond milk until smooth.
3️⃣ Heat a pan, add coconut oil & pour batter. Swirl to coat.
4️⃣ Cook 1 min per side, then repeat.
5️⃣ Top with blueberry sauce, dust with cocoa & enjoy!
Energy – 229kcal
Carbs – 32g
Protein – 14g
Fat – 5g
⚠️ Watchouts & Tweaks to Make it More Diabetic-Friendly:
| Recipe | Concern | Suggestion |
|---|---|---|
| Protein Shake (50g carbs) | That’s a lot of sugar from fruit, especially in liquid form. | Reduce fruit portions, add chia/flax for fiber, or sub half the fruit with avocado/zucchini to lower sugar load. |
| Harissa Sweet Potato Fritters (39g carbs) | Carb load is a bit high for a side or snack. | Serve with a protein-heavy main or make mini fritters and reduce the portion. |
| Sweet Potato Chili (44g carbs) | Moderate-high carb for a single meal. | Great when balanced with fat and protein (which this does). Optionally reduce sweet potato slightly or increase beans/lentils for more fiber. |
| Chicken & Orzo (66g carbs) | Highest carb meal. | Consider reducing the orzo portion and increasing veggies or serving with a salad. |
| Mango Fluff (38g carbs) | May spike blood sugar if eaten solo. | Pair it with a high-fat snack like nuts or Greek yogurt to slow the glucose hit. |
Additional Recipes
Salads:
- Chickpea Salad with Tahini Dressing
- Zesty Clementine Rice Salad
- Green Cilantro-Lime Chicken Salad
- Rainbow Chickpea, Beet and Feta Salad
- Sesame Seared Tuna Salad
- Fresh Chicken and Broccoli Feta Salad
- Tahini Rainbow Quinoa Salad
- Chicken Coleslaw Salad
Healthy homemade dips:
- Avocado Cottage Cheese Dip
- Red Pepper Hummus with Zucchini
- Herby Garlic Cream Cheese
- Homemade Apple Butter
- Tomato Basil Hummus
- Roasted Red Pepper, Carrot and Feta Dip
Meatless recipes:
- Coconut Lentil Curry
- Quinoa Stuffed Peppers
- Spicy Tom Kha Soup
- Balsamic Glazed Mushroom and Zucchini
- Quinoa Tomato Coconut Curry
Breakfast alternatives:
- Spinach Waffles with Avocado
- Chickpea Pancakes with Blueberry Chia Jam
- Savory Pancakes with Avocado Spread
Snacks:
- 3-Ingredient Pecan Cookies
- Dragon Fruit Power Smoothie
- Refreshing Green Juice
- Keto Almond Orange Cookies
Final Thoughts
And just like that, you’ve got a full week of diabetes-friendly, high-protein meals that are anything but boring!
This plan is all about helping you fuel your body, feel satisfied, and keep those blood sugar levels steadywithout giving up on taste. Whether you prep everything ahead or cook as you go, these recipes are flexible enough to fit your lifestyle.
If you try this meal plan, I’d love to hear how it goes! Let me know which recipes you loved most or what you’d like to see in the next plan. You can drop a comment below or tag me on InstagramI’m always up for some good food talk.
Stay fueled, stay balanced, and see you next week with another tasty plan!
