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Here is a sample 7-day nutritional plan for a healthy person testing a continuous glucose monitor:

It is important that you track the time of your meals so you can later associate it with the data produced by your CGM.

Day 1:

  • Breakfast: Oatmeal with almond milk, berries, and walnuts
  • Snack: Apple slices with almond butter
  • Lunch: Grilled chicken salad with mixed greens, tomato, avocado, and balsamic vinaigrette
  • Snack: Greek yogurt with honey and fresh berries
  • Dinner: Grilled salmon with roasted vegetables and brown rice

Day 2:

  • Breakfast: Scrambled eggs with spinach, mushrooms, and whole grain toast
  • Snack: Carrot sticks with hummus
  • Lunch: Turkey sandwich on whole grain bread with cheese, lettuce, and mustard
  • Snack: Rice cakes with almond butter and banana slices
  • Dinner: Baked chicken with sweet potatoes and green beans

Day 3:

  • Breakfast: Smoothie bowl with banana, almond milk, peanut butter, and frozen berries
  • Snack: Rice crackers with avocado and tomato salsa
  • Lunch: Veggie burger on a whole grain bun with mixed greens and tomato
  • Snack: Apple slices with cheddar cheese
  • Dinner: Stir-fry with tofu, brown rice, and mixed vegetables

Day 4:

  • Breakfast: Whole grain waffles with almond butter and syrup
  • Snack: Celery sticks with peanut butter
  • Lunch: Chicken Caesar salad with whole grain croutons
  • Snack: Rice cakes with peanut butter and banana slices
  • Dinner: Baked cod with roasted potatoes and broccoli

Day 5:

  • Breakfast: Whole grain pancakes with fresh berries and maple syrup
  • Snack: Orange slices
  • Lunch: Turkey and cheese roll-ups with whole grain tortillas and mixed greens
  • Snack: Rice crackers with hummus and veggies
  • Dinner: Grilled shrimp with quinoa and mixed vegetables

Day 6:

  • Breakfast: Whole grain bagel with cream cheese and smoked salmon
  • Snack: Cucumber slices with hummus
  • Lunch: Grilled chicken wrap with whole grain tortilla, cheese, lettuce, and avocado
  • Snack: Rice crackers with peanut butter and jelly
  • Dinner: Stir-fry with chicken, brown rice, and mixed vegetables

Day 7:

  • Breakfast: Whole grain cereal with almond milk, banana, and walnuts
  • Snack: Rice cakes with almond butter and honey
  • Lunch: Grilled steak salad with mixed greens, cherry tomatoes, and vinaigrette
  • Snack: Apple slices with peanut butter
  • Dinner: Baked salmon with roasted potatoes and asparagus

This plan includes a balanced mix of carbohydrates, protein, and healthy fats to help maintain stable blood sugar levels. It’s important to adjust portion sizes and make substitutions as needed to fit individual calorie needs.