7-Day Anti-Inflammatory Meal Plan for Insulin Resistance, Created by a Dietitian

In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsStrategies to Prevent and Improve Insulin ResistanceAnti-Inflammatory Foods to Focus OnHow to Meal-Prep Your Week of MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7

In This ArticleView All

View All

In This Article

Why This Meal Plan Is Great for You

Frequently Asked Questions

Strategies to Prevent and Improve Insulin Resistance

Anti-Inflammatory Foods to Focus On

How to Meal-Prep Your Week of Meals

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

ClosePhoto: Photographer: Rachel Marek, Food stylist: Annie ProbstAccording to theCenters for Disease Control and Prevention, there are 37 million people diagnosed with diabetes in the United States. As type 2 diabetes continues impacting more people, many want to learn more about insulin resistance.If your body is responding as it should, your pancreas will release insulin in response to a normal increase in blood sugars from what you eat. The insulin takes sugar from your blood and brings it into your cells for energy, causing your blood sugar to go down. With insulin resistance, the cells in your body are slower to act, causing the pancreas to release more insulin to compensate for this slower response, per theNational Institute of Diabetes and Digestive and Kidney Diseases. Initially, that’s no problem, and your pancreas is able to handle this increased need. Eventually, though, the pancreas gets worn out, and insulin resistance worsens, resulting in high blood sugar. Over time, high blood sugar can lead toprediabetesand type 2 diabetes.Researchers aren’t quite sure what causes insulin resistance, and there likely isn’t one simple culprit. According to theAmerican Diabetes Association, researchers point to several factors that increase the risk of insulin resistance, like increased age, lack of exercise, genetic factors and food choices. Per the ADA, people with excessive body weight are at increased risk of insulin resistance, potentially due to the inflammatory effects of extra fat tissue.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Why This Meal Plan Is Great for YouSince inflammation can play a rolein developing several chronic conditions, including diabetes and likely insulin resistance, this meal plan includesanti-inflammatory foodsto help reduce chronic inflammation in your body. Additionally, these foods and meals can also help improve blood sugar management due to their fiber content. Fiber is an indigestible carbohydrate withmany benefits, including slowing down digestion to prevent blood sugar spikes, which is why each day provides at least 28 grams of fiber. You’ll also find plenty of protein spread throughout the day tohelp stabilize blood sugarsand keep you full and satisfied.Because weight loss can improve insulin resistance for people with obesity, we set this plan at 1,500 calories a day—a level where most people will lose weight. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Strategies to Prevent and Improve Insulin ResistanceExercise:It’s one of the best ways to improve insulin resistance. Whether you preferwalking, lifting weights, swimming or something else, incorporate some movement into your life.Weight Loss:Losing even a small amount of weight can improve insulin resistance significantly. Instead of restricting foods, focus on things you can add to your rotation, likehigh-fiber foodsand enough protein.Regular Meals:Eating three meals and a couple of nutritious snacks per day—with fiber, protein and unsaturated fats—can help keep your blood sugar stable while reducing your risk of insulin resistance.Reduce Added Sugar and Refined Carbs:While sweet foods can certainly be included in moderation, cutting back onrefined carbs(think white bread, white pasta and pastries) andadded sugar, like in sugary drinks and baked goods, helps improve your blood sugar and lower the risk of developing insulin resistance and type 2 diabetes.Focus on Fiber:In addition to helping manage your blood sugar, fiber also helps keep you full, improves your digestion, helps with weight loss and improves your heart health.Eat More Protein:Since protein doesn’t raise your blood sugars and keeps you satisfied, aim to incorporate some at each meal and snack, whether it’s animal-based orplant-based.Anti-Inflammatory Foods to Focus OnVegetablesFruits, mainly red and purple onesWhole grains, such as bulgur, quinoa, brown rice, oats, fonio and whole-wheat breadNuts, including natural nut buttersSeeds like chia, flax and pumpkinFish, especially fatty fish like salmon and tunaOlive oil and avocadoEggs, chicken and turkeyUnsweetened dairy, such as yogurt and kefirHow to Meal-Prep Your Week of MealsMakeChickpea Tuna Saladto have for lunch on Days 1 and 2.PrepareMake-Ahead Freezer Breakfast Burritos with Eggs, Cheese, & Spinachto have for breakfast on Days 2, 3, 5 and 7.MakeWhipped Cottage Cheeseto have as a snack throughout the week.PrepareStrawberry-Chocolate Greek Yogurt Barkto have as a dessert throughout the week.Day 1Photography / Caitlin Bensel, Food Styling / Ruth BlackburnBreakfast (315 calories)1 cup low-fat plain strained yogurt, such as Greek-style½ cup raspberries2 Tbsp. sliced almonds1 Tbsp. chia seedsA.M. Snack (95 calories)1 medium appleLunch (388 calories)1 servingChickpea Tuna Salad½ cup blackberriesP.M. Snack (202 calories)½ cup unsalted dry-roasted pistachios (measured in shell)1 plumDinner (486 calories)1 servingSesame Peanut Noodles with Chicken & ZucchiniDaily Totals:1,485 calories, 69g fat, 97g protein, 127g carbohydrate, 33g fiber, 1,274mg sodiumMake it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 2 Tbsp. natural peanut butter to A.M. snack.Day 2Photographer: Brie Goldman Food Stylist: Annie Probst Prop Stylist: Gabe GrecoBreakfast (355 calories)1 servingMake-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach1 medium peachA.M. Snack (99 calories)2 servings (¼ cup)Whipped Cottage Cheese1 medium bell pepper, slicedLunch (388 calories)1 servingChickpea Tuna Salad½ cup blackberriesP.M. Snack (227 calories)½ cup unsalted dry-roasted pistachios (in shell)⅔ cup blueberriesDinner (454 calories)1 servingBaked Kale Salad with Crispy QuinoaDaily Totals:1,523 calories, 75g fat, 71g protein, 149g carbohydrate, 30g fiber, 1,845mg sodiumMake it 2,000 calories:Add 1 servingStrawberry-Banana Green Smoothieto breakfast and increase to 1 cup pistachios (in shell) at P.M. snack.Day 3Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire SpollenBreakfast (355 calories)1 servingMake-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach1 medium peachA.M. Snack (172 calories)1 cup low-fat plain kefir1 cup blackberriesLunch (388 calories)1 servingSalmon-Stuffed Avocados1 medium appleP.M. Snack (154 calories)20 unsalted dry-roasted almondsDinner (415 calories)1 servingHigh-Protein Grilled Chicken SaladEvening Snack (39 calories)1 servingStrawberry-Chocolate Greek Yogurt BarkDaily Totals:1,523 calories, 80g fat, 94g protein, 122g carbohydrate, 32g fiber, 1,718mg sodiumMake it 2,000 calories:Add 1 servingStrawberry-Banana Green Smoothieto breakfast and add 1/2 cup unsalted dry-roasted pistachios (in shell) to A.M. snack.Day 4Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire SpollenBreakfast (315 calories)1 cup low-fat plain strained yogurt, such as Greek-style½ cup raspberries2 Tbsp. sliced almonds1 Tbsp. chia seedsA.M. Snack (99 calories)2 servings (¼ cup)Whipped Cottage Cheese1 medium bell pepper, slicedLunch (388 calories)1 servingSalmon-Stuffed Avocados1 medium appleP.M. Snack (202 calories)½ cup unsalted dry-roasted pistachios (in shell)1 plumDinner (454 calories)1 serving15-Minute Pesto Shrimp½ cup cooked brown riceEvening Snack (39 calories)1 servingStrawberry-Chocolate Greek Yogurt BarkDaily Totals:1,498 calories, 75g fat, 96g protein,123g carbohydrate, 30g fiber, 1,122mg sodiumMake it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 1 servingTraditional Greek Saladat dinner.Day 5Breakfast (355 calories)1 servingMake-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach1 medium peachA.M. Snack (230 calories)⅔ cup low-fat plain strained yogurt, such as Greek-style3 Tbsp. sliced almonds⅓ cup raspberriesLunch (388 calories)1 servingSalmon-Stuffed Avocados1 medium appleP.M. Snack (99 calories)2 servings (¼ cup)Whipped Cottage Cheese1 medium bell pepper, slicedDinner (379 calories)1 servingLemon Chicken Orzo Soup with Kale1 servingKale Salad with CranberriesMeal-Prep Tip:Reserve 2 servings ofLemon Chicken Orzo Soup with Kaleto have for lunch on Days 6 and 7.Evening Snack (39 calories)1 servingStrawberry-Chocolate Greek Yogurt BarkDaily Totals:1,490 calories, 66g fat, 94g protein, 142g carbohydrate, 30g fiber, 2,022mg sodiumMake it 2,000 calories:Add 1 servingStrawberry-Banana Green Smoothieto breakfast and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.Day 6Breakfast (315 calories)1 cup low-fat plain strained yogurt, such as Greek-style½ cup raspberries2 Tbsp. sliced almonds1 Tbsp. chia seedsA.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterLunch (355 calories)1 servingLemon Chicken Orzo Soup with Kale1 cup low-fat plain kefirP.M. Snack (59 calories)1 medium peachDinner (439 calories)1 servingGreek Salad with Edamame1-oz. slice whole-wheat baguetteEvening Snack (39 calories)1 servingStrawberry-Chocolate Greek Yogurt BarkDaily Totals:1,511 calories, 65g fat, 90g protein, 149g carbohydrate, 33g fiber, 1,643mg sodiumMake it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.Day 7Ali RedmondBreakfast (355 calories)1 servingMake-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach1 medium peachA.M. Snack (230 calories)⅔ cup low-fat plain strained yogurt, such as Greek-style3 Tbsp. sliced almonds⅓ cup raspberriesLunch (355 calories)1 servingLemon Chicken Orzo Soup with Kale1 cup low-fat plain kefirP.M. Snack (148 calories)¼ cup unsalted dry-roasted pistachios (in shell)1 cup blackberriesDinner (372 calories)1 servingPistachio-Crusted Halibut1 servingCucumber Chickpea Salad with Feta & LemonEvening Snack (39 calories)1 servingStrawberry-Chocolate Greek Yogurt BarkDaily Totals:1,499 calories, 63g fat, 112g protein, 127g carbohydrate, 28g fiber, 2,136mg sodiumMake it 2,000 calories:Add 1 servingStrawberry-Banana Green Smoothieto breakfast, add a 1-oz. slice whole-wheat baguette at lunch and increase to 1/2 cup unsalted dry-roasted pistachios (in shell) at P.M. snack.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

Photo: Photographer: Rachel Marek, Food stylist: Annie Probst

a recipe photo of the Whipped Cottage Cheese

According to theCenters for Disease Control and Prevention, there are 37 million people diagnosed with diabetes in the United States. As type 2 diabetes continues impacting more people, many want to learn more about insulin resistance.If your body is responding as it should, your pancreas will release insulin in response to a normal increase in blood sugars from what you eat. The insulin takes sugar from your blood and brings it into your cells for energy, causing your blood sugar to go down. With insulin resistance, the cells in your body are slower to act, causing the pancreas to release more insulin to compensate for this slower response, per theNational Institute of Diabetes and Digestive and Kidney Diseases. Initially, that’s no problem, and your pancreas is able to handle this increased need. Eventually, though, the pancreas gets worn out, and insulin resistance worsens, resulting in high blood sugar. Over time, high blood sugar can lead toprediabetesand type 2 diabetes.Researchers aren’t quite sure what causes insulin resistance, and there likely isn’t one simple culprit. According to theAmerican Diabetes Association, researchers point to several factors that increase the risk of insulin resistance, like increased age, lack of exercise, genetic factors and food choices. Per the ADA, people with excessive body weight are at increased risk of insulin resistance, potentially due to the inflammatory effects of extra fat tissue.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Why This Meal Plan Is Great for YouSince inflammation can play a rolein developing several chronic conditions, including diabetes and likely insulin resistance, this meal plan includesanti-inflammatory foodsto help reduce chronic inflammation in your body. Additionally, these foods and meals can also help improve blood sugar management due to their fiber content. Fiber is an indigestible carbohydrate withmany benefits, including slowing down digestion to prevent blood sugar spikes, which is why each day provides at least 28 grams of fiber. You’ll also find plenty of protein spread throughout the day tohelp stabilize blood sugarsand keep you full and satisfied.Because weight loss can improve insulin resistance for people with obesity, we set this plan at 1,500 calories a day—a level where most people will lose weight. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Strategies to Prevent and Improve Insulin ResistanceExercise:It’s one of the best ways to improve insulin resistance. Whether you preferwalking, lifting weights, swimming or something else, incorporate some movement into your life.Weight Loss:Losing even a small amount of weight can improve insulin resistance significantly. Instead of restricting foods, focus on things you can add to your rotation, likehigh-fiber foodsand enough protein.Regular Meals:Eating three meals and a couple of nutritious snacks per day—with fiber, protein and unsaturated fats—can help keep your blood sugar stable while reducing your risk of insulin resistance.Reduce Added Sugar and Refined Carbs:While sweet foods can certainly be included in moderation, cutting back onrefined carbs(think white bread, white pasta and pastries) andadded sugar, like in sugary drinks and baked goods, helps improve your blood sugar and lower the risk of developing insulin resistance and type 2 diabetes.Focus on Fiber:In addition to helping manage your blood sugar, fiber also helps keep you full, improves your digestion, helps with weight loss and improves your heart health.Eat More Protein:Since protein doesn’t raise your blood sugars and keeps you satisfied, aim to incorporate some at each meal and snack, whether it’s animal-based orplant-based.Anti-Inflammatory Foods to Focus OnVegetablesFruits, mainly red and purple onesWhole grains, such as bulgur, quinoa, brown rice, oats, fonio and whole-wheat breadNuts, including natural nut buttersSeeds like chia, flax and pumpkinFish, especially fatty fish like salmon and tunaOlive oil and avocadoEggs, chicken and turkeyUnsweetened dairy, such as yogurt and kefirHow to Meal-Prep Your Week of MealsMakeChickpea Tuna Saladto have for lunch on Days 1 and 2.PrepareMake-Ahead Freezer Breakfast Burritos with Eggs, Cheese, & Spinachto have for breakfast on Days 2, 3, 5 and 7.MakeWhipped Cottage Cheeseto have as a snack throughout the week.PrepareStrawberry-Chocolate Greek Yogurt Barkto have as a dessert throughout the week.Day 1Photography / Caitlin Bensel, Food Styling / Ruth BlackburnBreakfast (315 calories)1 cup low-fat plain strained yogurt, such as Greek-style½ cup raspberries2 Tbsp. sliced almonds1 Tbsp. chia seedsA.M. Snack (95 calories)1 medium appleLunch (388 calories)1 servingChickpea Tuna Salad½ cup blackberriesP.M. Snack (202 calories)½ cup unsalted dry-roasted pistachios (measured in shell)1 plumDinner (486 calories)1 servingSesame Peanut Noodles with Chicken & ZucchiniDaily Totals:1,485 calories, 69g fat, 97g protein, 127g carbohydrate, 33g fiber, 1,274mg sodiumMake it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 2 Tbsp. natural peanut butter to A.M. snack.Day 2Photographer: Brie Goldman Food Stylist: Annie Probst Prop Stylist: Gabe GrecoBreakfast (355 calories)1 servingMake-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach1 medium peachA.M. Snack (99 calories)2 servings (¼ cup)Whipped Cottage Cheese1 medium bell pepper, slicedLunch (388 calories)1 servingChickpea Tuna Salad½ cup blackberriesP.M. Snack (227 calories)½ cup unsalted dry-roasted pistachios (in shell)⅔ cup blueberriesDinner (454 calories)1 servingBaked Kale Salad with Crispy QuinoaDaily Totals:1,523 calories, 75g fat, 71g protein, 149g carbohydrate, 30g fiber, 1,845mg sodiumMake it 2,000 calories:Add 1 servingStrawberry-Banana Green Smoothieto breakfast and increase to 1 cup pistachios (in shell) at P.M. snack.Day 3Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire SpollenBreakfast (355 calories)1 servingMake-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach1 medium peachA.M. Snack (172 calories)1 cup low-fat plain kefir1 cup blackberriesLunch (388 calories)1 servingSalmon-Stuffed Avocados1 medium appleP.M. Snack (154 calories)20 unsalted dry-roasted almondsDinner (415 calories)1 servingHigh-Protein Grilled Chicken SaladEvening Snack (39 calories)1 servingStrawberry-Chocolate Greek Yogurt BarkDaily Totals:1,523 calories, 80g fat, 94g protein, 122g carbohydrate, 32g fiber, 1,718mg sodiumMake it 2,000 calories:Add 1 servingStrawberry-Banana Green Smoothieto breakfast and add 1/2 cup unsalted dry-roasted pistachios (in shell) to A.M. snack.Day 4Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire SpollenBreakfast (315 calories)1 cup low-fat plain strained yogurt, such as Greek-style½ cup raspberries2 Tbsp. sliced almonds1 Tbsp. chia seedsA.M. Snack (99 calories)2 servings (¼ cup)Whipped Cottage Cheese1 medium bell pepper, slicedLunch (388 calories)1 servingSalmon-Stuffed Avocados1 medium appleP.M. Snack (202 calories)½ cup unsalted dry-roasted pistachios (in shell)1 plumDinner (454 calories)1 serving15-Minute Pesto Shrimp½ cup cooked brown riceEvening Snack (39 calories)1 servingStrawberry-Chocolate Greek Yogurt BarkDaily Totals:1,498 calories, 75g fat, 96g protein,123g carbohydrate, 30g fiber, 1,122mg sodiumMake it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 1 servingTraditional Greek Saladat dinner.Day 5Breakfast (355 calories)1 servingMake-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach1 medium peachA.M. Snack (230 calories)⅔ cup low-fat plain strained yogurt, such as Greek-style3 Tbsp. sliced almonds⅓ cup raspberriesLunch (388 calories)1 servingSalmon-Stuffed Avocados1 medium appleP.M. Snack (99 calories)2 servings (¼ cup)Whipped Cottage Cheese1 medium bell pepper, slicedDinner (379 calories)1 servingLemon Chicken Orzo Soup with Kale1 servingKale Salad with CranberriesMeal-Prep Tip:Reserve 2 servings ofLemon Chicken Orzo Soup with Kaleto have for lunch on Days 6 and 7.Evening Snack (39 calories)1 servingStrawberry-Chocolate Greek Yogurt BarkDaily Totals:1,490 calories, 66g fat, 94g protein, 142g carbohydrate, 30g fiber, 2,022mg sodiumMake it 2,000 calories:Add 1 servingStrawberry-Banana Green Smoothieto breakfast and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.Day 6Breakfast (315 calories)1 cup low-fat plain strained yogurt, such as Greek-style½ cup raspberries2 Tbsp. sliced almonds1 Tbsp. chia seedsA.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterLunch (355 calories)1 servingLemon Chicken Orzo Soup with Kale1 cup low-fat plain kefirP.M. Snack (59 calories)1 medium peachDinner (439 calories)1 servingGreek Salad with Edamame1-oz. slice whole-wheat baguetteEvening Snack (39 calories)1 servingStrawberry-Chocolate Greek Yogurt BarkDaily Totals:1,511 calories, 65g fat, 90g protein, 149g carbohydrate, 33g fiber, 1,643mg sodiumMake it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.Day 7Ali RedmondBreakfast (355 calories)1 servingMake-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach1 medium peachA.M. Snack (230 calories)⅔ cup low-fat plain strained yogurt, such as Greek-style3 Tbsp. sliced almonds⅓ cup raspberriesLunch (355 calories)1 servingLemon Chicken Orzo Soup with Kale1 cup low-fat plain kefirP.M. Snack (148 calories)¼ cup unsalted dry-roasted pistachios (in shell)1 cup blackberriesDinner (372 calories)1 servingPistachio-Crusted Halibut1 servingCucumber Chickpea Salad with Feta & LemonEvening Snack (39 calories)1 servingStrawberry-Chocolate Greek Yogurt BarkDaily Totals:1,499 calories, 63g fat, 112g protein, 127g carbohydrate, 28g fiber, 2,136mg sodiumMake it 2,000 calories:Add 1 servingStrawberry-Banana Green Smoothieto breakfast, add a 1-oz. slice whole-wheat baguette at lunch and increase to 1/2 cup unsalted dry-roasted pistachios (in shell) at P.M. snack.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

If your body is responding as it should, your pancreas will release insulin in response to a normal increase in blood sugars from what you eat. The insulin takes sugar from your blood and brings it into your cells for energy, causing your blood sugar to go down. With insulin resistance, the cells in your body are slower to act, causing the pancreas to release more insulin to compensate for this slower response, per theNational Institute of Diabetes and Digestive and Kidney Diseases. Initially, that’s no problem, and your pancreas is able to handle this increased need. Eventually, though, the pancreas gets worn out, and insulin resistance worsens, resulting in high blood sugar. Over time, high blood sugar can lead toprediabetesand type 2 diabetes.

Researchers aren’t quite sure what causes insulin resistance, and there likely isn’t one simple culprit. According to theAmerican Diabetes Association, researchers point to several factors that increase the risk of insulin resistance, like increased age, lack of exercise, genetic factors and food choices. Per the ADA, people with excessive body weight are at increased risk of insulin resistance, potentially due to the inflammatory effects of extra fat tissue.

How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

How We Create Meal Plans

Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

Since inflammation can play a rolein developing several chronic conditions, including diabetes and likely insulin resistance, this meal plan includesanti-inflammatory foodsto help reduce chronic inflammation in your body. Additionally, these foods and meals can also help improve blood sugar management due to their fiber content. Fiber is an indigestible carbohydrate withmany benefits, including slowing down digestion to prevent blood sugar spikes, which is why each day provides at least 28 grams of fiber. You’ll also find plenty of protein spread throughout the day tohelp stabilize blood sugarsand keep you full and satisfied.

Because weight loss can improve insulin resistance for people with obesity, we set this plan at 1,500 calories a day—a level where most people will lose weight. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Photography / Caitlin Bensel, Food Styling / Ruth Blackburn

Chickpea Tuna Salad

Breakfast (315 calories)

A.M. Snack (95 calories)

Lunch (388 calories)

P.M. Snack (202 calories)

Dinner (486 calories)

Daily Totals:1,485 calories, 69g fat, 97g protein, 127g carbohydrate, 33g fiber, 1,274mg sodium

Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 2 Tbsp. natural peanut butter to A.M. snack.

Photographer: Brie Goldman Food Stylist: Annie Probst Prop Stylist: Gabe Greco

Breakfast (355 calories)

A.M. Snack (99 calories)

P.M. Snack (227 calories)

Dinner (454 calories)

Daily Totals:1,523 calories, 75g fat, 71g protein, 149g carbohydrate, 30g fiber, 1,845mg sodium

Make it 2,000 calories:Add 1 servingStrawberry-Banana Green Smoothieto breakfast and increase to 1 cup pistachios (in shell) at P.M. snack.

Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire Spollen

A.M. Snack (172 calories)

P.M. Snack (154 calories)

Dinner (415 calories)

Evening Snack (39 calories)

Daily Totals:1,523 calories, 80g fat, 94g protein, 122g carbohydrate, 32g fiber, 1,718mg sodium

Make it 2,000 calories:Add 1 servingStrawberry-Banana Green Smoothieto breakfast and add 1/2 cup unsalted dry-roasted pistachios (in shell) to A.M. snack.

Daily Totals:1,498 calories, 75g fat, 96g protein,123g carbohydrate, 30g fiber, 1,122mg sodium

Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 1 servingTraditional Greek Saladat dinner.

Salmon-Stuffed Avocados

A.M. Snack (230 calories)

P.M. Snack (99 calories)

Dinner (379 calories)

Meal-Prep Tip:Reserve 2 servings ofLemon Chicken Orzo Soup with Kaleto have for lunch on Days 6 and 7.

Daily Totals:1,490 calories, 66g fat, 94g protein, 142g carbohydrate, 30g fiber, 2,022mg sodium

Make it 2,000 calories:Add 1 servingStrawberry-Banana Green Smoothieto breakfast and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.

Lemon Chicken Orzo Soup with Kale

A.M. Snack (305 calories)

Lunch (355 calories)

P.M. Snack (59 calories)

Dinner (439 calories)

Daily Totals:1,511 calories, 65g fat, 90g protein, 149g carbohydrate, 33g fiber, 1,643mg sodium

Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.

Ali Redmond

P.M. Snack (148 calories)

Dinner (372 calories)

Daily Totals:1,499 calories, 63g fat, 112g protein, 127g carbohydrate, 28g fiber, 2,136mg sodium

Make it 2,000 calories:Add 1 servingStrawberry-Banana Green Smoothieto breakfast, add a 1-oz. slice whole-wheat baguette at lunch and increase to 1/2 cup unsalted dry-roasted pistachios (in shell) at P.M. snack.

Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Was this page helpful?

Thanks for your feedback!

Tell us why!OtherSubmit

Tell us why!

SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

Sources

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

How We Create Meal Plans#

Breakfast (315 calories)#

A.M. Snack (95 calories)#

Lunch (388 calories)#

P.M. Snack (202 calories)#

Dinner (486 calories)#

Breakfast (355 calories)#

A.M. Snack (99 calories)#

P.M. Snack (227 calories)#

Dinner (454 calories)#

A.M. Snack (172 calories)#

P.M. Snack (154 calories)#

Dinner (415 calories)#

Evening Snack (39 calories)#

A.M. Snack (230 calories)#

P.M. Snack (99 calories)#

Dinner (379 calories)#

A.M. Snack (305 calories)#

Lunch (355 calories)#

P.M. Snack (59 calories)#

Dinner (439 calories)#

P.M. Snack (148 calories)#

Dinner (372 calories)#