Daily Meal Plan Example: Optimizing for Blood Sugar Regulation

9/10 of the most common causes of death in America are direct exasperated by elevated blood sugar. The tenth is medical malpractice… Regulating your blood sugar keeps energy levels stable, supports mental clarity, and prevents metabolic stress on the body.

When blood sugar levels fluctuate wildly, it can lead to fatigue, mood swings, and cravings for more sugar. Maintaining steady blood sugar helps reduce inflammation, supports hormone balance, and can improve sleep quality. Additionally, stable blood sugar minimizes stress on the pancreas and other organs, promoting longevity and lowering the risk of chronic diseases. Overall, it’s foundational for physical, mental, and emotional health.

Not only is this diet low in high-glycemic foods, it also has a plethora of foods that will help protect your body even when you decide to indulge on a piece of candy or a soft drink.

Breakfast: Veggie & Egg Scramble with Avocado

• Ingredients:

  • 3 eggs

  • 1/2 cup spinach, bell peppers, mushrooms, and onions, chopped

  • 1/4 avocado, sliced

  • 1/2 tablespoon butter (grass-fed if possible)

  • Small handful of berries (e.g., blueberries)

  • Sprinkle of unrefined sea salt, pepper, and herbs for flavor

• Instructions:

  1. Melt butter in a skillet over medium heat.

  2. Add the chopped veggies (spinach, bell peppers, mushrooms, and onions) and sauté until tender.

  3. Add eggs and scramble with the veggies until fully cooked.

  4. Serve with avocado slices and a side of berries.

• Benefits: Eggs provide protein, while the vegetables and spinach add fiber, helping regulate blood sugar. Butter adds healthy fats for satiety, and avocado provides monounsaturated fats that further support blood sugar stability.

Morning Drink: Apple Cider Vinegar Lemon Water

• Ingredients:

  • 1 cup warm water

  • 1 tablespoon apple cider vinegar (organic, with "the mother")

  • Juice of 1/2 lemon

• Instructions: Mix apple cider vinegar and lemon juice in warm water and drink it first thing in the morning.

• Benefits: Apple cider vinegar has been shown to improve insulin sensitivity, while lemon adds antioxidants to help stabilize blood sugar.

I recommend taking this after breakfast as the high acid-icy may upset an empty stomach. Also, it will aid in digestion post-meal.

Mid-Morning Snack: Greek Yogurt with Hemp Seeds and Cinnamon

• Ingredients:

  • 1/2 cup plain Greek yogurt (unsweetened)

  • 1 tablespoon Hemp seeds (optimal for blood sugar regulation)

  • Sprinkle of cinnamon

  • Optional: Small handful of raspberries or blackberries

• Instructions: Mix yogurt with chia seeds, cinnamon, and berries if desired.

• Benefits: Greek yogurt and hemp seeds provide protein and fiber to slow sugar absorption, while cinnamon helps improve insulin sensitivity.

Lunch: Grilled Chicken Salad with Leafy Greens and Extra Virgin Olive Oil Dressing

• Ingredients:

  • 3 oz grilled chicken breast

  • 1 cup mixed leafy greens (e.g., spinach, arugula, kale)

  • 1/4 cup cucumber and cherry tomatoes, chopped

  • 1 tablespoon extra virgin olive oil and lemon juice dressing

  • Sprinkle of unrefined sea salt and black pepper

  • 1 tablespoon pumpkin seeds (high in magnesium, supportive for blood sugar)

• Instructions: Combine grilled chicken, leafy greens, cucumber, and tomatoes. Drizzle with extra virgin olive oil, lemon juice, and season with unrefined sea salt and pepper. Top with pumpkin seeds.

• Benefits: Leafy greens are fiber-rich, and the pumpkin seeds add magnesium, which aids blood sugar control. The protein from chicken and healthy fats from olive oil promote satiety and blood sugar stability.

Afternoon Drink: Cinnamon and Ginger Tea

• Ingredients:

  • 1 cup hot water

  • 1/2 teaspoon ground cinnamon

  • 1/2 inch piece of fresh ginger, grated (or 1/2 teaspoon ground ginger)

• Instructions: Steep ginger in hot water for 5–10 minutes, then add cinnamon. Strain if using fresh ginger, and enjoy.

• Benefits: Both cinnamon and ginger have properties that help improve insulin sensitivity and reduce blood sugar spikes.

Dinner: Salmon with Roasted Vegetables and Sweet Potato

• Ingredients:

  • 3 oz baked salmon

  • 1/2 cup roasted broccoli, Brussels sprouts, and carrots

  • 1/4 baked sweet potato

  • Drizzle of extra virgin olive oil, unrefined sea salt, and pepper

• Instructions: Bake salmon and vegetables until cooked through. Serve with sweet potato.

• Benefits: Salmon provides omega-3 fatty acids, which can enhance insulin sensitivity, while non-starchy vegetables and sweet potatoes contain fiber and essential nutrients to support blood sugar regulation.

Evening Snack: Small Handful of Mixed Nuts

• Ingredients:

  • Mixed nuts, such as almonds, pistachios, walnuts, and Brazil nuts

• Benefits: Nuts provide a combination of protein, fiber, and healthy fats, which support stable blood sugar levels and help prevent nighttime blood sugar dips.