Prediabetes diet plan for beginners (with a free meal plan PDF!)

What is prediabetes?

Prediabetes is a condition in which blood sugar levels are higher than normal, but not high enough for a diagnosis of diabetes. It is often associated with obesity, and can lead to complications that include heart disease, stroke, blindness, kidney failure, amputation, and even death.

This Prediabetes diet plan follows a low glycemic way of eating to help you lose weight, improve your blood sugar levels, and reduce your risk of developing diabetes. At the end of the day, a healthy diet should consist of whole grains, fruits, vegetables, beans, nuts, seeds, and lean proteins. Avoid sugary drinks, refined carbohydrates, and trans fats. 

Keep reading for a preview of a 1-day meal plan you can try for reversing prediabetes. 

What is the glycemic index? And why it's important for managing prediabetes

If you have prediabetes, you may have heard your doctor talk about eating low glycemic. Maybe you've done your own research and came to this conclusion—either way, we're here to help shed light on the glycemic index and why it's not only crucial to follow if you have prediabetes, but it's also a really easy and flexible diet to incorporate into your way of life.

The Glycemic Index is the measurement of the rate at which any food (carbohydrate) raises your blood sugar levels. One thing to note about GI is that proteins and fats do not raise blood sugar. Naturally low glycemic index foods like eggs or olive oil do not have an impact when it comes to low glycemic eating as they do not contain glucose.

Glycemic Index is measured as the following:

• 0-55 = low
• 56-69 = medium 
• 70+ = high

A food that is high on the glycemic index will spike your blood sugar really fast and after about an hour, your blood sugar will dip really low. 

If you have prediabetes, you need to balance out your blood sugar levels from these highs and lows—and thankfully, it’s simpler than you think. Well + Easy is here to make this transition to a lower GI and healthy diet easier. The following prediabetes diet plan are the general guidelines but there’s still a lot of flexibility. Be sure to download the free sample plan that shows you what an ideal eating day can look like.

Pre-diabetes diet plan guidelines 

Eat more fruits and vegetables

Eating more fruits and vegetables will help lower your risk of developing prediabetes. This is because these foods contain fiber, vitamins, minerals, antioxidants, and other nutrients that promote good health. They also provide satiety, meaning they make you feel fuller longer.

Recommended reading: 7 foods to include in your breakfast for prediabetes

Cut back on sugary foods

Sugar is one of the biggest contributors to weight gain. It’s found in almost every processed food we eat, so cutting back on sugary foods is an easy way to lose weight.

The best way to avoid or reduce sugar is to cut out refined carbs like white bread, white pasta, large white potatoes, and other sweets. These foods contain simple carbohydrates which turn into glucose when digested. Glucose is your body’s main source of energy, but if you don’t burn off the excess, it will be stored as fat. 

Recommended reading: Better Carbs: A guide to low glycemic carbs

It’s important to note that when following a low glycemic diet you can still eat many of these foods and it just comes down to how the foods are cooked and combined with other food groups. Don’t worry about this, we share the best way to incorporate this diet into your life with ease.

Drink lots of water

Drinking plenty of water helps keep blood sugar levels steady and prevents dehydration. If you drink more than eight glasses per day, you will also help reduce your risk of developing type 2 diabetes.

Avoid highly processed meats

Eating lean meats such as chicken breast, turkey, fish, and low fat dairy products is an excellent way to maintain a healthy diet. However, avoid processed meats like hot dogs and deli meats as much as possible unless they are minimally processed and organic. These foods contain high amounts of sodium and preservatives that can cause weight gain and other health issues.

Related reading: Naturally lower blood sugar with food

Breakfast is the most important meal for prediabetes — here's 5 reasons why

For starters, having a high protein breakfast is one of the best ways to kickstart your metabolism which ultimately kickstarts fat burning. We had our experts weigh in on why you absolutely need to level up your breakfast in order to prevent prediabetes or full blown diabetes. 

1. Stabilized Blood Sugar Levels: A high-protein breakfast can help reduce the post-meal rise in blood sugar. Proteins take longer to digest compared to simple carbohydrates, resulting in a slower release of glucose into the bloodstream. This helps in maintaining steadier blood sugar levels, reducing the risk of blood sugar spikes that can be detrimental for pre-diabetics.
2. Sustained Energy: Carbohydrates provide quick energy but can also lead to a subsequent energy slump, especially if they're simple sugars. On the other hand, protein offers a more sustained source of energy, ensuring that those with pre-diabetes remain active and alert throughout the morning without feeling the need to reach for sugary snacks.
3. Appetite Regulation: Protein is known to be satiating, meaning it can help keep you fuller for longer. This can prevent overeating or the urge to snack on high-carb, sugary foods later in the day. By reducing such cravings, pre-diabetics can more easily adhere to a balanced diet that supports their health.
4. Supports Muscle Maintenance and Growth: Muscle tissue plays a key role in insulin sensitivity and glucose metabolism. Consuming adequate protein can help maintain and even build muscle mass. This is especially important for pre-diabetics as improved muscle function can contribute to better glucose management.
5. Boosted Metabolism: A high-protein breakfast can give your metabolism a jumpstart. Digesting and metabolizing protein burns more calories than fats or carbohydrates. This is beneficial for pre-diabetics who may be aiming for weight management or loss as part of their strategy to improve or reverse their condition.

Incorporating a protein-rich breakfast is a strategic dietary choice that can have multiple health benefits, especially for those who are pre-diabetic or are at risk of developing diabetes. 

Before you go! Be sure to grab our latest guide: 5 high protein breakfast recipes to eat every morning for managing blood sugar, insulin, and metabolism throughout the day

Pre-diabetes diet breakfast ideas

So, now that you know how important breakfast for prediabetes is, we have a few suggestions on what you can easily incorporate into your morning meals. You likely already have all of these foods at home — and at the end of this article we'll also share a freebie with our top 5 go-to prediabetes breakfast recipes. 

1. Eggs

Eggs are a great way to start your day off right. They provide protein, vitamins, and minerals that help keep your body running smoothly. Egg yolks are rich in cholesterol, but they also have high levels of lutein and zeaxanthin, two antioxidants that protect eyesight. Eggs are also loaded with vitamin D, which helps regulate blood sugar levels.

2. Oatmeal

Oatmeal is a great way to start the morning off right. It’s full of fiber, which keeps you feeling fuller longer. Fiber also helps lower bad cholesterol and maintain a healthy digestive system. Oatmeal is also packed with iron, which helps carry oxygen throughout the body. Iron is especially important for women who may become pregnant.

3. Whole Grain Bread

Whole grain bread is a great way to get some whole grains into your diet. It provides complex carbs that give you sustained energy. Whole grains also contain fiber, which makes them filling and satisfying. A slice of toast with your oatmeal, eggs, or with almond butter.

4. Yogurt

Yogurt is a great way to add probiotics to your diet. Probiotics are live bacteria that aid digestion and boost immunity. You can find yogurt at any grocery store.

5. Blueberries

Blueberries are a delicious fruit that are low in calories and high in fiber. They are also a good source of manganese, which helps build strong bones and teeth. Add these into your yogurt, oatmeal, or smoothies!

6. Salmon

Salmon is a great source of omega-3 fatty acids, which are essential fats that promote heart health. Omega-3s also reduce inflammation, which is helpful for people suffering from arthritis. Smoked salmon with cream cheese on a slice of toast is a great option. Smoked salmon omelets are a good choice as well.

7. Almonds

Almonds are a great snack option. They are high in monounsaturated fat, which lowers “bad” LDL cholesterol while increasing “good” HDL cholesterol. Monounsaturated fats also improve insulin sensitivity, which means your body uses glucose more efficiently. This can come in the form of unsalted and unsweetened almond butter or chopped and added to yogurt, oatmeal, smoothies, and more.

Recommended: 10 Simple low GI breakfast ideas

5 pre-diabetes diet recipes you can make this week (with free sample day PDF)

Here are some more recipe inspiration for prediabetes dinner recipes you can try out. These are all super simple to make and follow our Whole GI Protocol guidelines — a set of habits that help you drastically change your health, your test results, and the outcomes for prediabetes. 

Browse the prediabetes recipes and try them out!

• Quinoa-Stuffed Bell Peppers:

  • Preheat the oven to 375°F (190°C).
  • Cut the tops off the bell peppers and remove the seeds and membranes.
  • In a skillet, cook lean ground turkey until browned. Add diced onions, minced garlic, and your choice of vegetables.
  • Cook quinoa according to package instructions.
  • In a mixing bowl, combine the cooked ground turkey, cooked quinoa, and seasonings.
  • Stuff each bell pepper with the quinoa mixture and place them in a baking dish.
  • Bake for about 25-30 minutes or until the bell peppers are tender.

• Baked Salmon with Lemon and Dill:

  • Preheat the oven to 400°F (200°C).
  • Place salmon fillets on a baking sheet lined with parchment paper.
  • Squeeze fresh lemon juice over the salmon and sprinkle with chopped dill, minced garlic, salt, and pepper.
  • Bake for about 12-15 minutes or until the salmon is cooked through and flakes easily with a fork.
  • Serve with steamed vegetables of your choice.

• Greek Salad with Grilled Chicken:

  • In a bowl, combine mixed greens, sliced cucumbers, halved cherry tomatoes, thinly sliced red onions, Kalamata olives, and crumbled feta cheese.
  • Season with salt and pepper.
  • Grill chicken breast until cooked through, then slice it.
  • Add the grilled chicken to the salad.
  • Drizzle with olive oil and freshly squeezed lemon juice as the dressing. Toss gently to combine.

Check out our SugarSteady Sampler for a 1 day pre-diabetes meal plan of what to eat and when View our meal plan PDF (no sign up required). 

Click here to view the Pre-Diabetes 1 Day Meal Plan PDF (NO SIGN UP REQUIRED)

• Lentil and Vegetable Curry:

  • In a large pot, sauté diced onions, minced garlic, and grated ginger until fragrant.
  • Add curry powder, ground cumin, ground coriander, and turmeric. Stir well.
  • Add diced vegetables (such as carrots, bell peppers, and zucchini) and rinsed lentils.
  • Pour in vegetable broth and coconut milk. Bring to a boil, then reduce heat and simmer until the lentils and vegetables are tender.
  • Serve the curry over cooked brown rice or quinoa.

• Turkey Lettuce Wraps:

  • Heat olive oil in a skillet and cook lean ground turkey until browned.
  • Add minced garlic, grated ginger, soy sauce, and sesame oil. Cook for a few more minutes.
  • Add chopped water chestnuts, thinly sliced scallions, and any desired vegetables.
  • Cook until the vegetables are crisp-tender.
  • Spoon the turkey mixture onto lettuce leaves (such as Bibb or iceberg lettuce) and roll them up.

Frequently asked questions about a healthy Prediabetes diet

Can you reverse prediabetes with diet?

Yes, you can reverse prediabetes by eating healthy foods and exercising regularly. According to the American Diabetes Association, people who have prediabetes can lower their risk of developing type 2 diabetes by making lifestyle changes such as losing weight, increasing physical activity, and following a healthy diet filled with foods that better balance blood sugar levels.

What foods are good for prediabetes?

Foods high in fiber and low in sugar are great for people who have prediabetes. These include whole grains like brown rice, quinoa, oats, barley, beans, lentils, nuts and seeds; fruits such as apples, pears, oranges, bananas, berries and melons; vegetables such as broccoli, cauliflower, spinach, kale, Brussels sprouts, cabbage, cucumbers, tomatoes, peppers, onions and garlic; and legumes such as black beans, kidney beans, chickpeas and soybeans.

What foods to avoid if you are prediabetic?

Foods high in sugar and carbohydrates such as white breads, white pastas, cookies, cakes, candies, sodas, juices, sweetened cereals, ice cream, candy bars, chips, crackers, pretzels, potato chips, french fries, pizza, pasta dishes, and other starchy foods are all examples of foods that may contribute to the development of diabetes.

While it’s recommended to reduce or avoid these foods, you can still eat them in moderation and by following the low glycemic diet principles. This makes it possible to still eat some of the things you love and enjoy and still stay on track with your health and weight goals. 

What should I eat for breakfast if I am prediabetic?

A healthy breakfast is important for people who are prediabetic because they need to keep blood sugar levels steady throughout the day. Try eating oatmeal or whole grain cereal with fruit and milk. It may also help to add nuts to your diet. Sign up to receive our Dietitians 5 favorite breakfast recipes that balance blood sugar levels, promote weight loss, and curb afternoon sugar cravings. 

Can prediabetes drink coffee?

Yes, you can drink coffee if you have prediabetes. However, there are certain things you need to watch out for when drinking coffee. For example, you should avoid drinking too many cups of coffee because it may cause your blood sugar levels to rise. Also, you should limit yourself to one cup of coffee per day.

Try adding a teaspoon of grass-fed butter, ghee, or coconut oil/butter to your coffee along with a dash of cinnamon. This helps slow absorption and boost the healing properties of coffee while providing steady energy without a blood sugar crash. 

You Might Also Like:

• 10 Snacks with low glycemic index
• The Low Glycemic eating diet plan 

Don't forget your free Prediabetes Breakfast Recipes book! Simple changes to your morning can change your outcomes. Download here.

Your Pre-Diabetes Breakfast Cookbook includes:

• 5 dietician-developed breakfast recipes to balance your blood sugar, manage your weight, and feel 10x better in your body.
• Easy-to-follow familiar recipes to inspire and spark your creativity in the kitchen. 
• 🎁 BONUS workshop on the 5 things you must know to reverse pre-diabetes.
• 🎁 BONUS 5-Day Pre-Diabetes Meal plan if you're recently diagnosed or close to being pre-diabetic, you can reverse that with diet. This plan gives you a head start!

“Thank you! The prediabetic plan was so helpful! I felt full throughout the day, lighter, and more confident in my food choices. It definitely helped me mentally as well because I finally understood what it was like to really care for my body from the inside out (really cool how food choices can impact the way we think). I lost 5.5lbs in about 1 1/2 weeks (225lbs to 219.5lbs). That was a really big deal for me because I had reached a plateau for months at 225lbs. I'm working on staying consistent so I can reach my goal weight of 164lbs and learn to maintain it.” - Natalie

Download Recipe Book & 5-Day Meal Plan here