Blood Sugar Basics + A Practical Day of Eating Part 1

Summer is here—perfect timing to dial in your energy, movement, and blood sugar. Here’s a quick, science-tight primer and a practical day of eating that supports stable glucose without feeling restrictive.

Blood sugar 101 (what “normal” actually means now)

Your body works all day to keep blood sugar in a safe range—too low (hypoglycemia) or too high (hyperglycemia) and things go sideways fast. For most nonpregnant adults living with diabetes, the American Diabetes Association (ADA) recommends:

• Before meals (pre-meal): 80–130 mg/dL

• 1–2 hours after the start of a meal (post-meal): <180 mg/dL

• A1C: typically <7% (individualized) (American Diabetes Association)

Hypoglycemia is now classified in levels to guide urgency: Level 1 <70 mg/dL, Level 2 <54 mg/dL, and Level 3 (severe) means you need assistance. (Diabetes Journals, PMC)

✅ Note: some older handouts still list 70–130 mg/dL pre-meal. ADA updated the lower bound to 80 mg/dL to add a safety margin and reduce overtreatment. (PMC)

If you don’t know your numbers, book labs and a check-in with your clinician. If you’re using a CGM, review time-in-range and hypoglycemia patterns together. (Diabetes Journals)

Training smart: exercise + glucose (what to do before, during, after)

Movement is a glucose superpower. Aim for ≥150 minutes/week of moderate-to-vigorous aerobic activity (spread across ≥3 days, no more than 2 days off in a row) plus 2–3 sessions/week of resistance training. (Diabetes Journals, PMC)

Before you exercise

• A practical starting range is ~90–250 mg/dL.

• If <100 mg/dL, take 15–20 g fast-acting carbs (glucose tabs/gel, juice) and recheck.

• If >250 mg/dL, check ketones; avoid vigorous activity if ketones are present. (American Diabetes Association, Diabetes Journals)

During aerobic sessions

• For longer or more continuous efforts, many people need ~15–30 g carbohydrate every 30–60 minutes; fine-tune with fingersticks/CGM trends. (Protein shakes are great for recovery, but carbohydrate is the primary tool to prevent exercise-induced lows.) (PMC, care.diabetesjournals.org)

After

• Keep an eye out for delayed hypoglycemia for 6–12 hours post-workout and consider a balanced snack. (PMC)

What does a balanced, lower-GI day of eating look like?

There’s no single ideal carb %, protein %, or fat % for everyone with diabetes. The ADA’s nutrition consensus is clear: personalize your pattern to your preferences, health goals, and response. That said, higher fiber and lower-glycemic-index (GI) choices generally improve post-meal glucose. (PMC, MDPI)

sample ~1,600 kcal day (about 45–60 g carbs per meal, ~15 g per snack). Exact counts vary by brand and portion—use this as a template and adjust with your RD/CDE:

Breakfast (~400 kcal, ~50–55 g carbs)

• ½ cup old-fashioned oats cooked in ½ cup skim or soy milk + water

• 1 slice whole-grain toast with 1 tsp olive-oil-based spread

• ½ small banana

• Protein on the side: ¾ cup low-fat cottage cheese or 2 eggs

Lunch (~500 kcal, ~60–70 g carbs)

• Turkey & veggie sandwich: 2 slices whole-grain bread, 2 oz turkey, 1 oz reduced-fat cheese, tomatoes, spinach, mustard

• Vegetable soup, 1 cup (watch sodium)

• 1 small apple

Dinner (~550 kcal, ~55–65 g carbs)

• 4 oz grilled chicken (or baked tofu)

• ⅔ cup cooked brown rice or quinoa

• 1 cup roasted non-starchy vegetables (broccoli, zucchini, peppers)

• Side salad with olive-oil + vinegar dressing (2 Tbsp)

Snacks (choose two; ~150 kcal, ~15 g carbs each)

• Greek yogurt (unsweetened) + ½ cup berries

• Hummus (¼ cup) + veg sticks + 1 small whole-grain pita half

• Apple + 1 Tbsp peanut butter

A note on “low-glycemic” vs “low-carb”

Low-GI patterns improve post-meal glucose, lipids, and sometimes blood pressure and BMI—without forcing extreme carb restriction. Very-low-carb can work for some but isn’t required and should be supervised if you use insulin or sulfonylureas. Personalize with your care team. (PMC)

Cinnamon: helpful—or hype?

Culinary amounts of cinnamon are safe for most people and may modestly reduce fasting glucose/A1C per recent meta-analyses—as an adjunct, not a replacement for meds or nutrition therapy. If you choose to supplement, discuss dose and interactions with your clinician. Prefer Ceylon (true) cinnamon, which has far less coumarin than Cassia; high coumarin intake can stress the liver in sensitive individuals. (PubMed, PMC)

Hydration & timing

Hydrate consistently through the day (water, unsweetened tea). For exercise, sip fluids and carry a fast-acting carb source if you’re on insulin or meds that can cause lows. (American Diabetes Association)

Work with a pro, personalize the plan

• Book with your primary care provider and, ideally, a registered dietitian experienced in diabetes for a plan that fits your labs, meds, and lifestyle.

• Want a structured program? That’s my lane. Explore coaching at healthandexerciseprescriptions.com and browse my curated supplement storefront (Thorne Partner Store):

  • https://www.healthandexerciseprescriptions.com

  • https://www.thorne.com/u/HealthAndExercisePrescriptions

Medical disclaimer: Educational content only. Always confirm changes to your exercise, supplements, or nutrition with your clinician—especially if you use insulin or glucose-lowering medications.

Sources & quick references

• ADA glycemic targets and hypoglycemia classification. (American Diabetes Association, Diabetes Journals)

• Exercise targets and pre/during/post carb guidance. (Diabetes Journals, PMC)

• “No single ideal” macronutrient split; individualize. (PMC)

• Low-GI dietary benefits. (PMC, MDPI)

• Cinnamon evidence and coumarin caution. (PubMed, PMC)

  Perfect — here’s your full 7-day, low-glycemic, 1,600–1,800 kcal blood-sugar-friendly meal plan, science-backed.

  7-Day Low-Glycemic Meal Plan to Balance Blood Sugar & Boost Energy

  Summer is the season of fresh starts — the perfect time to reset your nutrition, movement, and daily rhythms. Stable blood sugar doesn’t just matter for people with diabetes; it’s key for energy, mood, and long-term metabolic health.

  Below you’ll find a 7-day, flexible 1,600–1,800 kcal meal plan built around low-glycemic, high-fiber carbs, lean protein, healthy fats, and strategic timing. Each day is balanced for ~45–60 g carbs per meal and ~15–20 g per snack — enough for steady energy without spikes or crashes.

  📊 Quick Reference: Blood Sugar & Meal Balance

  • Pre-meal target (ADA): 80–130 mg/dL

  • Post-meal (1–2 hr): <180 mg/dL

  • A1C goal: <7% (individualized)

  • Daily carbs in this plan: ~180–220 g spread across the day

  Day 1

  Breakfast (~400 kcal, 50 g carbs)

  • ½ cup oatmeal (old-fashioned, cooked in water + ½ cup skim milk)

  • 1 Tbsp ground flaxseed

  • ½ small banana, sliced

  • 1 boiled egg on the side

  Lunch (~480 kcal, 60 g carbs)

  • Turkey & avocado wrap: 1 whole-grain tortilla, 2 oz turkey, ¼ avocado, spinach, tomato

  • 1 cup vegetable soup

  • 1 small apple

  Dinner (~520 kcal, 55 g carbs)

  • 4 oz grilled salmon

  • ⅔ cup quinoa

  • 1 cup roasted Brussels sprouts & carrots

  • Side salad with olive oil + vinegar

  Snacks (2 × 150 kcal, 15 g carbs each)

  • 1 Greek yogurt (plain, unsweetened) + ½ cup berries

  • 1 Tbsp peanut butter + 1 rice cake

  Day 2

  Breakfast: Veggie omelet (2 eggs, peppers, spinach) + 1 slice whole-grain toast + ½ grapefruit

• Lunch: Grilled chicken salad (spinach, cucumbers, cherry tomatoes, feta, balsamic) + 1 small whole-grain roll

• Dinner: Baked cod, ⅔ cup wild rice, 1 cup steamed broccoli, 1 small pear

• Snacks: 16 almonds + 1 clementine; 3 cups light popcorn

  Day 3

  Breakfast: Chia pudding (3 Tbsp chia, 1 cup unsweetened almond milk, topped with ½ cup mixed berries)

• Lunch: Lentil soup (1½ cups) + side salad + 1 slice whole-grain bread

• Dinner: 4 oz chicken stir-fry with bell peppers, broccoli, and ⅔ cup brown rice

• Snacks: String cheese + 1 apple; Hummus + cucumber slices

  Day 4

  Breakfast: ½ cup steel-cut oats + cinnamon + 1 Tbsp walnuts + ½ sliced apple

• Lunch: Quinoa + black bean bowl with avocado, salsa, roasted zucchini

• Dinner: Grilled shrimp, ½ cup farro, roasted asparagus, side salad

• Snacks: Cottage cheese + ½ cup pineapple; 2 rice cakes + 2 tsp almond butter

  Day 5

  Breakfast: Whole-grain English muffin with 1 Tbsp almond butter + 1 cup berries

• Lunch: Turkey chili (1 cup) + small side salad + 1 small baked sweet potato

• Dinner: Baked chicken breast, ⅔ cup barley, roasted carrots & Brussels sprouts

• Snacks: Hard-boiled egg + ½ banana; Light popcorn (3 cups)

  Day 6

  Breakfast: Greek yogurt (plain, 1 cup) + 2 Tbsp granola + ½ cup blueberries

• Lunch: Tuna salad wrap with spinach & cucumber in whole-wheat tortilla + 1 small apple

• Dinner: Grilled flank steak (4 oz), ⅔ cup roasted sweet potato cubes, green beans, side salad

• Snacks: 16 walnuts + 1 clementine; Hummus + red bell pepper strips

  Day 7

  Breakfast: Smoothie (1 cup unsweetened almond milk, ½ banana, 1 scoop whey or plant protein, 2 Tbsp oats, ½ cup berries)

• Lunch: Chickpea & spinach curry (1 cup) with ½ cup brown rice, cucumber salad

• Dinner: Baked salmon, ½ cup quinoa, roasted zucchini & peppers, mixed greens

• Snacks: String cheese + ½ apple; Cottage cheese + ½ cup peaches

  ⚡ Exercise + Glucose: Fueling Made Simple

  • Strength training: If <100 mg/dL before, have 15 g carbs (banana, 4 oz juice). Recover with protein + carb (e.g., Greek yogurt + fruit).

  • Cardio (45+ min): Add 15–30 g carbs every 30–45 min (dates, sports chew, half granola bar).

  • Low-intensity (walk, yoga): Usually no fueling needed unless trending low.

  • After: Watch for delayed lows 6–12 hrs later; include a balanced recovery meal.

  Final Takeaway

  Balancing blood sugar isn’t about restriction — it’s about rhythm. Steady meals, high-fiber carbs, protein at each eating occasion, and movement woven into your day are powerful medicine.

  Want a personalized Health & Exercise Prescription®?📍 Visit healthandexerciseprescriptions.com🛒

• Explore my curated supplement partner store: Thorne Storefront

  Thank you for your time and energy...Be well.

• Author Jaime Hernandez LMT, MES, CPT