In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsHow to Improve Insulin ResistanceFoods to Focus OnHow to Meal-Prep Your WeekDay 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
How to Improve Insulin Resistance
Foods to Focus On
How to Meal-Prep Your Week
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Close
It’s no secret that conditions related to high blood sugar levels, like diabetes and prediabetes, are on the rise. According to theCenters for Disease Control and Prevention, in the United States, about 37 million people have diabetes, with about 90% to 95% of that being type 2 diabetes, and another 96 million people have prediabetes.
According to theAmerican Diabetes Association, insulin resistance, sometimes called impaired insulin sensitivity, occurs when a person has a built-up tolerance to insulin. This means the hormone insulin is less adept at moving sugar (glucose) out of the blood and into the cells for energy. As a result, the pancreas makes more and more insulin to overcome the decreased sensitivity. Over time, the pancreas can’t keep up with the increased demand for insulin, leading to elevated blood sugar levels and a likely eventual diagnosis of prediabetes or type 2 diabetes.
How We Create Meal PlansRegistered dietitians thoughtfully create EatingWell’s meal 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 create EatingWell’s meal 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.
When it comes to insulin resistance, prevention is key. The sooner we can implement lifestyle changes, the better the results will be. In this meal plan, we focus on protein, a nutrient that promotes stable blood sugar levels, preventing blood sugar spikes when paired with carbohydrate-containing foods. Each day provides at least 90 grams of protein (and 28 grams offiber) to support healthy blood sugars and decrease the risk of insulin resistance. Because the ADA recommends weight loss as a strategy to improve insulin resistance for people with overweight or obesity, we set this plan at 1,500 calories per day, a level where many people will lose weight. As with all meal plans, this is meant to serve as a framework for a healthy eating plan. Feel free to swap out a meal option or choose a different snack (ideally onecontaining protein or fiber).
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.
How Can You Improve Insulin Resistance?
The Best Way to Exercise If You Have Type 2 Diabetes, According to Science
High-Protein Foods to Focus On:
How to Meal-Prep Your Week of Meals:
Jacob Fox
Breakfast (421 calories)
A.M. Snack (62 calories)
Lunch (395 calories)
P.M. Snack (128 calories)
Dinner (483 calories)
Daily Totals:1,489 calories, 70g fat, 93g protein, 129g carbohydrate, 28g fiber, 2,109mg sodium
Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 1 servingMassaged Kale Saladto dinner.
Photography / Brie Passano, Styling / Sammy Mila / Holly Raibikis
Breakfast (356 calories)
A.M. Snack (176 calories)
Lunch (409 calories)
P.M. Snack (131 calories)
Dinner (437 calories)
Daily Totals:1,509 calories, 58g fat, 118g protein, 145g carbohydrate, 31g fiber, 1,507mg sodium
Make it 2,000 calories:Add 1 medium orange to A.M. snack, 2 Tbsp. natural peanut butter to the apple at lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.
Breakfast (339 calories)
P.M. Snack (263 calories)
Dinner (415 calories)
Daily Totals:1,487 calories, 54g fat, 103g protein, 162g carbohydrate, 28g fiber, 1,469mg sodium
Make it 2,000 calories:Add 3 Tbsp. chopped walnuts to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 1 servingEverything Bagel Avocado Toastto lunch.
A.M. Snack (219 calories)
Dinner (391 calories)
Daily Totals:1,489 calories, 45g fat, 116g protein, 170g carbohydrate, 30g fiber, 2,072mg sodium
Make it 2,000 calories:Add 1 medium banana to A.M. snack, 2 Tbsp. natural peanut butter to the apple at lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.
Stacy k. Allen, Props: Julia Bayless, Food Stylist: Ana Kelley
A.M. Snack (131 calories)
P.M. Snack (117 calories)
Dinner (507 calories)
Meal-Prep Tip:Reserve two servingsAnti-Inflammatory Lemony Salmon & Orzo Casseroleto have for lunch on Days 6 and 7.
Daily Totals:1,520 calories, 53g fat, 99g protein, 178g carbohydrate, 29g fiber, 1,699mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds (shelled) to A.M. snack and add 1 avocado, sliced, to the side salad at dinner.
Breakfast (318 calories)
Lunch (479 calories)
P.M. Snack (95 calories)
Dinner (553 calories)
Daily Totals:1,507 calories, 54g fat, 92g protein, 174g carbohydrate, 28g fiber, 1,699mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted pistachios (shelled) to A.M. snack and 1 avocado, sliced, to the side salad at dinner.
Lunch (411 calories)
P.M. Snack (219 calories)
Daily Totals:1,516 calories, 43g fat, 101g protein, 193g carbohydrate, 28g fiber, 1,566mg sodium
Make it 2,000 calories:Add 1 large hard-boiled egg to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 1 servingMassaged Kale Saladto dinner.
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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.
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.
