7-Day Blood Sugar Reset
Core rules (simple & effective)
- Protein at every meal
- Slow carbs only (no sugar, no soda, no white bread)
- Healthy fats to prevent spikes
- 3 meals + 1 optional snack
 DAY 1
- Breakfast: Eggs scrambled in butter + avocado
Lunch: Grilled chicken, quinoa, roasted veggies
Dinner: Salmon, sweet potato, broccoli
Snack: Greek yogurt (plain)
Example Plate (Day 1)
 DAY 2
- Breakfast: Omelet with cheese + spinach
Lunch: Turkey lettuce wraps + olive oil
Dinner: Beef stir-fry with vegetables
Snack: Handful of nuts
 DAY 3
- Breakfast: Greek yogurt + berries
Lunch: Tuna salad (olive oil, eggs)
Dinner: Chicken thighs + roasted carrots
Snack: Cheese slices
 DAY 4
- Breakfast: Eggs + sausage
Lunch: Lentils with chicken
Dinner: Baked cod + rice + greens
Snack: Apple with peanut butter
DAY 5
- Breakfast: Cottage cheese + walnuts
Lunch: Beef burger (no bun) + salad
Dinner: Turkey meatballs + veggies
Snack: Boiled eggs
DAY 6
- Breakfast: Omelet + mushrooms
Lunch: Chicken soup
Dinner: Steak + sweet potato
Snack: Yogurt
 DAY 7
- Breakfast: Eggs + cheese
Lunch: Sardines + salad
Dinner: Roast chicken + vegetables
Snack: Dark chocolate (small)
What this plan does
Prevents blood sugar spikes 📉
Keeps you full & focused
Improves energy in 3–7 days
No extreme carb cutting
Real food only