Each week, I'll provide a few ideas for goals that you can work on. While these aren't required, they may help you if you aren't sure where to start!

The goals I recommend will always be focused on making behavior changes or recognizing opportunities that can help you lower your glucose and improve insulin sensitivity.

Here are my recommended goals for the week:

You may find that working on one to three small goals per week is helpful for you. You'll be able to focus on the changes and see how they fit into your life.

If they feel too easy after a day or two, consider making them a bit harder. But if they feel too difficult or something about the behavior change just doesn't feel right, adjust the goal or change it to something else.

There's no right or wrong way to work on behavior change, as long as you feel good about the changes you're making!

Note: I also recommend printing and filling out the first page of the tracker with your lab values from the What is Prediabetes section. Set a reminder in your phone or calendar right now to fill those out every three months (or adjust as needed based on when you get lab work done). Remember to take those to your doctor's appointments so you can take notes and share your progress with them too!

Sample 7-Day Meal Plan

I'll also be providing a sample meal plan for the week.

Please note that this is a sample, not an individualized meal plan perfectly developed for you.

This meal plan is estimated to provide approximately 1,500 calories per day, with an average of 45-60g carbohydrates per meal and an average of 15g total carbohydrates per snack.

Your individual needs may vary and you will need to adjust your intake based on what you need.

You'll be getting one of these sample meal plans in each week of the program to help inspire you to try new things and new combinations, all while following the general principles of variety, moderation, and balance!