The afternoon slump is real—and if you’re managing diabetes, staying energized without spiking your blood sugar can feel like a balancing act. Luckily, this anti-inflammatory vegetarian meal plan is here to support your energy levels, reduce inflammation, and keep your blood sugar stable.
Every meal includes fiber-rich vegetables, plant-based proteins, and healthy fats—all key for fighting inflammation and supporting steady glucose levels. You’ll find nutrient-dense ingredients like leafy greens, berries, legumes, nuts, seeds, and whole grains throughout the day. Calories are spread evenly across meals to help you stay full and fueled—without that mid-day crash.
Let’s dig in.
Meal Plan at a Glance
BREAKFAST / A.M. SNACK
LUNCH / P.M. SNACK
DINNER
- Avocado toast & strawberries / Chia pudding
- Quinoa veggie wrap / Hummus & veggies
- Lentil stew & sautéed greens
- Berry smoothie bowl / Yogurt & walnuts
- Chickpea salad sandwich / Frozen yogurt bark
- Grilled tofu & roasted veggies
- Chia breakfast pudding / Energy balls & apple
- Rainbow veggie bowl / Almonds & pear
- Zucchini lasagna & salad
- Savory oats & berries / Rice cake snackwich
- Sweet potato quinoa bowl / Edamame & crackers
- Cauliflower curry & brown rice
Day 1: Black Bean Enchiladas & Greens
Breakfast (330 Calories)
1 slice whole-grain toast with mashed avocado & hemp seeds
½ cup fresh strawberries
Morning Snack (225 Calories)
1 serving vanilla chia seed pudding with almond milk and cinnamon
Lunch (460 Calories)
Quinoa wrap with roasted vegetables, hummus, and spinach
1 small apple
Afternoon Snack (280 Calories)
4 carrot sticks
2 tbsp hummus
2 servings of whole-wheat crackers
Dinner (520 Calories)
Black Bean & Sweet Potato Enchiladas
Mixed greens with olive oil vinaigrette
Daily Total: 1,815 calories, 75g fat, 60g protein, 225g carbs, 42g fiber
To make it 1,500 calories: Skip crackers at P.M. snack.
To make it 2,000 calories: Add 1 tbsp almond butter to A.M. snack & 1 banana to lunch.
Day 2: Tofu Stir-Fry & Quinoa
Breakfast (315 Calories)
Chia Strawberry Breakfast Pudding
Morning Snack (290 Calories)
1 serving Anti-Inflammatory Energy Balls
1 small apple
Lunch (465 Calories)
Rainbow Veggie Bowl with quinoa, shredded cabbage, avocado, and tahini-lemon dressing
Afternoon Snack (225 Calories)
1 serving Raspberry-Lemon Greek Frozen Yogurt Bark
1 tbsp chopped walnuts
Dinner (545 Calories)
Sheet-Pan Tofu with Roasted Vegetables & Ginger-Tahini Glaze
½ cup cooked quinoa
Daily Total: 1,840 calories, 70g fat, 64g protein, 220g carbs, 39g fiber
To make it 1,500 calories: Skip energy balls in A.M. snack.
To make it 2,000 calories: Add 1 slice whole-grain toast with nut butter at breakfast.
Day 3: Chickpea Salad & Roasted Cauliflower
Breakfast (320 Calories)
3-Ingredient Chia Chocolate-Strawberry Breakfast Pudding
Morning Snack (235 Calories)
½ cup raspberries
1 tbsp natural peanut butter
1 (5-oz.) plain low-fat Greek-style yogurt
Lunch (500 Calories)
Chickpea “Tuna” Salad Sandwich on whole grain bread
Side of cherry tomatoes
Afternoon Snack (205 Calories)
1 serving Anti-Inflammatory Energy Balls
Dinner (520 Calories)
Roasted Cauliflower & Chickpea Pitas with Sun-Dried Tomato Sauce
Side arugula salad
Daily Total: 1,780 calories, 68g fat, 60g protein, 210g carbs, 38g fiber
To make it 1,500 calories: Skip P.M. snack and peanut butter from A.M.
To make it 2,000 calories: Add 2 tbsp walnuts to breakfast and 1 orange to lunch.
Day 4: Butternut Soup & Grilled Cheese
Breakfast (315 Calories)
Chia Strawberry Breakfast Pudding
Morning Snack (220 Calories)
2 servings of Raspberry-Lemon Greek Yogurt Bark
1 tbsp walnuts
Lunch (490 Calories)
Sweet Potato, Kale & Quinoa Bowl with Lemon-Tahini Dressing
Afternoon Snack (275 Calories)
Cucumber slices, red bell pepper
3 tbsp hummus
1 whole-wheat rice cake
Dinner (515 Calories)
Butternut Squash Soup with Apple & Vegan Grilled Cheese Sandwich
Simple spinach salad with olive oil
Daily Total: 1,815 calories, 74g fat, 58g protein, 218g carbs, 40g fiber
To make it 1,500 calories: Skip rice cake at P.M. snack.
To make it 2,000 calories: Add 1 pear to lunch & 1 tbsp walnuts to A.M. snack.
Day 5: Lentils, Greens & Good Vibes
Breakfast (325 Calories)
3-Ingredient Chia Chocolate-Strawberry Breakfast Pudding
Morning Snack (225 Calories)
Rice Cake Snackwich with almond butter and banana slices
Lunch (505 Calories)
Lentil & Arugula Salad with roasted beets, walnuts, and vinaigrette
1 slice whole-grain bread
Afternoon Snack (200 Calories)
Anti-Inflammatory Energy Balls
Dinner (495 Calories)
Zucchini Lasagna (layered with tofu ricotta and spinach)
Side salad
Daily Total: 1,750 calories, 71g fat, 61g protein, 210g carbs, 41g fiber
To make it 1,500 calories: Skip Energy Balls at P.M. snack.
To make it 2,000 calories: Add 1 orange to P.M. snack & ½ avocado to lunch.
Day 6: Savory Oats & Cauliflower Curry
Breakfast (310 Calories)
Savory Oatmeal with flaxseed, spinach, cherry tomatoes & avocado
½ cup berries
Morning Snack (230 Calories)
1 (5-oz.) Greek-style yogurt
1 tbsp peanut butter
5 strawberries
Lunch (495 Calories)
Sweet Potato & Black Bean Bowl with quinoa and avocado
Afternoon Snack (180 Calories)
Edamame pods
1 serving whole-wheat crackers
Dinner (565 Calories)
Coconut Cauliflower Curry with Chickpeas & Brown Rice
Cilantro-lime slaw
Daily Total: 1,780 calories, 75g fat, 62g protein, 215g carbs, 40g fiber
To make it 1,500 calories: Skip peanut butter and crackers.
To make it 2,000 calories: Add ½ avocado to lunch and 1 slice toast to breakfast.
Day 7: Grilled Veggie Bowl & Zucchini Boats
Breakfast (345 Calories)
“Egg-in-a-Hole” with bell peppers and tofu scramble
1 orange
Morning Snack (210 Calories)
Anti-Inflammatory Energy Balls
Lunch (545 Calories)
Grilled Veggie Grain Bowl with tahini drizzle
Side of greens with lemon
Afternoon Snack (205 Calories)
Whole-grain toast with mascarpone & blueberries
Dinner (515 Calories)
Stuffed Zucchini Boats with lentils, quinoa, and marinara
Side salad
Daily Total: 1,820 calories, 80g fat, 60g protein, 225g carbs, 40g fiber
To make it 1,500 calories: Skip toast at P.M. snack.
To make it 2,000 calories: Add 1 tbsp almond butter to breakfast and 1 banana to lunch.
Prep Ahead Tips
- Chia Pudding for Days 2-5
- Anti-Inflammatory Energy Balls for snacks throughout the week
- Chickpea Salad & Roasted Veggies for easy weekday lunches
- Frozen Yogurt Bark for a refreshing and nutritious treat
FAQs
Can I repeat the same breakfast or lunch?
Yes! Feel free to batch-prep your favorites. Just ensure variety over the week for nutrient diversity.
Why no 1,200-calorie version?
That level may not be sufficient for most adults to meet their nutritional needs—especially when managing blood sugar.
Is this good for reducing inflammation and blood sugar spikes?
Yes. The meals are high in fiber, plant-based protein, and healthy fats, which help slow down digestion and promote stable energy.