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

In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsDietary & Physical ChangesWhat to EatMeal Prep TipsDay 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

Dietary & Physical Changes

What to Eat

Meal Prep Tips

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

CloseWhen you eat, your body breaks down food into glucose (sugar). Glucose in your blood then stimulates the pancreas to release insulin, which helps shuttle the glucose from your blood into your muscle, fat and liver cells. But sometimes there’s already too much glucose in the cells, or there’stoo much glucose in the blood, and insulin doesn’t work as it should—that’s when insulin resistance can occur.If insulin can’t work, your blood sugar will stay high, which is a precursor forprediabetesand type 2 diabetes. And while there isn’t one test to tell you if you have insulin resistance, there are indicators, such as having high blood sugar, high triglycerides, high LDL (“bad) cholesterol and low HDL (“good”) cholesterol, per the Centers for Disease Control and Prevention.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.Why This Meal Plan Is Great for YouIn this meal plan for insulin resistance, we include a week of simple meals and snacks using recipes that are easy to follow without long ingredient lists. We focus on lean proteins, moderate carbohydrates, low saturated fat and a moderate sodium intake. While this isn’t necessarily an insulin-resistance weight-loss meal plan, research, such as a 2022 study published in theInternational Journal of Behavioral Nutrition and Physical Activity, suggests that weight loss may help improve blood sugar levels.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.Dietary & Physical Changes to Treat Insulin ResistanceAnyone can temporarily develop insulin resistance, but over time, chronic insulin resistance can lead to prediabetes and type 2 diabetes. Thankfully, changing your diet can potentially reverse insulin resistance. By becoming the opposite—more insulin sensitive—the muscle, fat and liver cells need less insulin to absorb the glucose. In addition to changing your diet, physical activity, weight loss, stress reduction and proper sleep can all make you more sensitive to insulin.The Best Exercises to Do If You Have Prediabetes, According to Personal TrainersThere are a few key changes that can help improve your blood sugar and, therefore, improve insulin resistance:Protein:Eating protein, like meat, chicken, eggs, fish, Greek yogurt, nuts or othervegetarian proteins, in most of your meals helps improve your blood sugar. Protein slows down the digestion of carbohydrates and the absorption of glucose into your bloodstream, which means your blood sugar will stay more stable. Protein alsohelps increase satiety, helping you feel fuller longer.Fiber:Fiber, a type of carbohydrate that isn’t digested,helps improve your blood sugar. Like protein, it’s broken down slowly and prevents blood sugar spikes.High-fiber foodsinclude whole grains (like quinoa, whole-wheat bread, oatmeal and whole-wheat pasta), fruits, vegetables, beans and lentils.Weight loss:If you have excess weight, losing 5% to 10% of your body weight has been correlated with better blood sugar control, according to a 2022 study published in theJournal of Obesity & Metabolic Syndrome. Typically, when focusing on healthy nutrition changes to lower your blood sugar, like increasing protein and eating more vegetables, weight loss tends to follow on its own.Cut back on sugar and simple carbohydrates:Because sugary drinks can pack in a lot of added sugar, avoiding them will improve your blood sugar control. Stick to drinks that have zero added sugars, like water, seltzer and unsweetened tea. Also, try to limitsimple and refined carbohydrates. These foods are low in fiber and are quickly digested, releasing sugar into our blood, which causes blood sugar spikes.Regular meal routine:A routine of three meals a day with one or two high-protein orhigh-fiber snackswill help keep your blood sugar stable. Skipping meals can lead to overeating later, resulting in blood sugar lows and spikes, leaving you feeling sluggish. Eating regular meals and snacks also prevents you from getting too hungry and makes it easier to manage portions.Exercise:According to the American Diabetes Association, a combination of cardio exercise, likewalking, jogging or biking, plus strength training, helps lower blood sugar. Moving more is beneficial—and it doesn’t have to be an hour of back-breaking exercise at the gym. Research suggests thatwalking for just 2 minutes after each mealmay lower your blood sugar levels. Regardless of how you like to exercise, moving more and sitting less is almost always recommended.What to Eat with Insulin Resistance:ChickenTurkeyLean beef and porkFish, such as wild salmonBeansLentilsNuts, peanuts and natural nut butters that don’t contain added sugarOlive and avocado oilAvocadosFruits, especially fruits with skin and seeds, like berries, apples and pearsVegetablesHigher-fiber complex carbohydrates, like oatmeal, quinoa and starchy vegetables (winter squash, corn, peas and potatoes)Greek yogurtHow to Meal Prep for the WeekPrepareMuffin-Tin Omelets with Feta & Peppersfor breakfast on days 3 and 4.PrepareMeal-Prep Turkey Cobb Saladfor lunch for days 3, 4 and 5.Day 1Breakfast (348 calories)1 cup low-fat plain Greek yogurt½ cup sliced strawberries¼ cup slivered almondsA.M. Snack (70 calories)2 clementinesLunch (370 calories)1 servingChicken & Apple Kale WrapsP.M. Snack (197 calories)1 mozzarella string cheese3 Tbsp. unsalted roasted cashewsDinner (517 calories)1 servingCream of Turkey & Wild Rice Soup1 cup mixed greens with 2 Tbsp.Citrus VinaigretteDaily Totals:1,502 calories, 109 g protein, 113 g carbohydrates, 18 g fiber, 70 g fat, 1,142 mg sodiumTo make it 2,000 calories:Increase to ½ cup almonds at breakfast, add ¼ cup unsalted dry-roasted peanuts to A.M. snack and increase to 1/3 cup cashews at P.M. snack.Day 2Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Holly RaibikisBreakfast (292 calories)1 servingAvocado Egg Toast¼ cup blueberriesA.M. Snack (186 calories)1 small banana1 Tbsp. unsalted peanut butterLunch (378 calories)1 servingCream of Turkey & Wild Rice SoupP.M. Snack (147 calories)3 Tbsp. unsalted cashewsDinner (511 calories)1 servingCreamy Rotisserie-Chicken Noodle CasseroleDaily Totals:1,514 calories, 92 g protein, 136 g carbohydrate, 20 g fiber, 66 g fat, 1,356 mg sodiumTo make it 2,000 calories:Increase the blueberries at breakfast to 1 cup, change the banana at A.M. snack to large and the peanut butter to 3 Tbsp., add a slice of whole-wheat bread to lunch and increase the cashews to 6 Tbsp. at P.M. snack.Day 3Breakfast (357 calories)1 servingMuffin-Tin Omelets with Feta & Peppers1 large pearA.M. Snack (181 calories)3/4 cup low-fat plain Greek yogurt2 Tbsp. sliced strawberries1½ Tbsp. sliced almondsLunch (359 calories)1 servingMeal-Prep Turkey Cobb Salad1 cup blueberriesP.M. Snack (165 calories)1 medium apple½ cup nonfat cottage cheeseDinner (429 calories)1 servingCharred Shrimp, Pesto & Quinoa BowlsDaily Totals: 1,491calories, 92 g protein, 140 g carbohydrates, 28 g fiber, 68 g fat, 2,009 mg sodiumTo make it 2,000 calories:Increase to 1 cup yogurt and 3 Tbsp. almonds at A.M. snack and add 1 Tbsp. peanut butter to P.M. snack.Day 4Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia BaylessBreakfast (296 calories)1 servingMuffin-Tin Omelets with Feta & Peppers2 clementinesA.M. Snack (123 calories)3 Tbsp. walnutsLunch (391 calories)1 servingMeal-Prep Turkey Cobb Salad1 large appleP.M. Snack (268 calories)1 cup blackberries¼ cup unsalted dry-roasted almondsDinner (422 calories)1 servingSheet-Pan Roasted Salmon & VegetablesDaily Totals: 1,499 calories, 74 g protein, 117 g carbohydrates, 30 g fiber, 88 g fat, 1,563 mg sodiumTo make it 2,000 calories:Increase to 7 Tbsp. chopped walnuts at A.M. snack; increase to 6 Tbsp. almonds at P.M. snack.Day 5Photographer: Victor Protasio, Food Stylist: Margaret Dickey, Prop Stylist: Claire SpollenBreakfast (333 calories)1 servingReally Green SmoothieA.M. Snack (275 calories)1/3 cup unsalted dry-roasted almondsLunch (275 calories)1 servingMeal-Prep Turkey Cobb SaladP.M. Snack (188 calories)1 cup carrot strips1/3 cup hummusDinner (439 calories)1 servingHearty Chickpea & Spinach StewDaily Totals:1,511 calories, 73 g protein, 137 g carbohydrates, 41 g fiber, 84 g fat, 1,732 mg sodiumTo make it 2,000 calories:Add 2 hard-boiled eggs to breakfast and add 1 medium banana and 2½ Tbsp. peanut butter to lunch.Day 6Photographer / Brie Passano, Food Stylist / Annie Probst, Prop Stylist / Holly RaibikisBreakfast (333 calories)1 servingReally Green SmoothieA.M. Snack (197 calories)¼ cup unsalted cashewsLunch (439 calories)1 servingHearty Chickpea & Spinach StewP.M. Snack (70 calories)2 clementinesDinner (457 calories)1 servingCreamy Skillet Ranch Chicken & Broccoli1/3 cup cooked brown riceDaily Totals:1,495 calories, 78 g protein, 149 g carbohydrates, 32 g fiber, 73 g fat, 1,256 mg sodiumTo make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, increase the cashews at A.M. snack to 9 Tbsp., add 1 slice whole-wheat bread to lunch and increase the rice at dinner to ½ cup.Day 7Photography: Carson Downing, Food: Holly Dreesman, Props: Gabe GrecoBreakfast (378 calories)1 cup low-fat plain Greek yogurt¼ cup blueberries¼ cup chopped walnutsA.M. Snack (120 calories)1 reduced-fat mozzarella string cheese2 clementinesLunch (439 calories)1 servingHearty Chickpea & Spinach StewP.M. Snack (131 calories)1 large pearDinner (437 calories)1 servingSheet-Pan Chicken Fajitas¼ avocadoDaily Totals:1,505 calories, 101 g protein, 152 g carbohydrates, 35 g fiber, 63 g fat, 1,462 mg sodiumTo make it 2,000 calories:Increase to ½ cup walnuts at breakfast, increase to 2 string cheese at A.M. snack and increase to 1 avocado at dinner.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.Centers for Disease Control and Prevention.About insulin resistance and type 2 diabetes.Marsden A, Bower P, Howarth E, et al.‘Finishing the race’—a cohort study of weight and blood glucose change among the first 36,000 patients in a large-scale diabetes prevention programme.International Journal of Behavioral Nutrition and Physical Activity. 2022. doi: 10.1186/s12966-022-01249-5U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Ko J, Kim T.Type 2 diabetes remission with significant weight loss: definition and evidence-based interventions.Journal of Obesity & Metabolic Syndrome. 2022. doi: 10.7570/jomes22001American Diabetes Association.Blood Glucose and Exercise.

Greek Muffin-Tin-Omelets With Feta and Peppers on white plate

When you eat, your body breaks down food into glucose (sugar). Glucose in your blood then stimulates the pancreas to release insulin, which helps shuttle the glucose from your blood into your muscle, fat and liver cells. But sometimes there’s already too much glucose in the cells, or there’stoo much glucose in the blood, and insulin doesn’t work as it should—that’s when insulin resistance can occur.If insulin can’t work, your blood sugar will stay high, which is a precursor forprediabetesand type 2 diabetes. And while there isn’t one test to tell you if you have insulin resistance, there are indicators, such as having high blood sugar, high triglycerides, high LDL (“bad) cholesterol and low HDL (“good”) cholesterol, per the Centers for Disease Control and Prevention.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.Why This Meal Plan Is Great for YouIn this meal plan for insulin resistance, we include a week of simple meals and snacks using recipes that are easy to follow without long ingredient lists. We focus on lean proteins, moderate carbohydrates, low saturated fat and a moderate sodium intake. While this isn’t necessarily an insulin-resistance weight-loss meal plan, research, such as a 2022 study published in theInternational Journal of Behavioral Nutrition and Physical Activity, suggests that weight loss may help improve blood sugar levels.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.Dietary & Physical Changes to Treat Insulin ResistanceAnyone can temporarily develop insulin resistance, but over time, chronic insulin resistance can lead to prediabetes and type 2 diabetes. Thankfully, changing your diet can potentially reverse insulin resistance. By becoming the opposite—more insulin sensitive—the muscle, fat and liver cells need less insulin to absorb the glucose. In addition to changing your diet, physical activity, weight loss, stress reduction and proper sleep can all make you more sensitive to insulin.The Best Exercises to Do If You Have Prediabetes, According to Personal TrainersThere are a few key changes that can help improve your blood sugar and, therefore, improve insulin resistance:Protein:Eating protein, like meat, chicken, eggs, fish, Greek yogurt, nuts or othervegetarian proteins, in most of your meals helps improve your blood sugar. Protein slows down the digestion of carbohydrates and the absorption of glucose into your bloodstream, which means your blood sugar will stay more stable. Protein alsohelps increase satiety, helping you feel fuller longer.Fiber:Fiber, a type of carbohydrate that isn’t digested,helps improve your blood sugar. Like protein, it’s broken down slowly and prevents blood sugar spikes.High-fiber foodsinclude whole grains (like quinoa, whole-wheat bread, oatmeal and whole-wheat pasta), fruits, vegetables, beans and lentils.Weight loss:If you have excess weight, losing 5% to 10% of your body weight has been correlated with better blood sugar control, according to a 2022 study published in theJournal of Obesity & Metabolic Syndrome. Typically, when focusing on healthy nutrition changes to lower your blood sugar, like increasing protein and eating more vegetables, weight loss tends to follow on its own.Cut back on sugar and simple carbohydrates:Because sugary drinks can pack in a lot of added sugar, avoiding them will improve your blood sugar control. Stick to drinks that have zero added sugars, like water, seltzer and unsweetened tea. Also, try to limitsimple and refined carbohydrates. These foods are low in fiber and are quickly digested, releasing sugar into our blood, which causes blood sugar spikes.Regular meal routine:A routine of three meals a day with one or two high-protein orhigh-fiber snackswill help keep your blood sugar stable. Skipping meals can lead to overeating later, resulting in blood sugar lows and spikes, leaving you feeling sluggish. Eating regular meals and snacks also prevents you from getting too hungry and makes it easier to manage portions.Exercise:According to the American Diabetes Association, a combination of cardio exercise, likewalking, jogging or biking, plus strength training, helps lower blood sugar. Moving more is beneficial—and it doesn’t have to be an hour of back-breaking exercise at the gym. Research suggests thatwalking for just 2 minutes after each mealmay lower your blood sugar levels. Regardless of how you like to exercise, moving more and sitting less is almost always recommended.What to Eat with Insulin Resistance:ChickenTurkeyLean beef and porkFish, such as wild salmonBeansLentilsNuts, peanuts and natural nut butters that don’t contain added sugarOlive and avocado oilAvocadosFruits, especially fruits with skin and seeds, like berries, apples and pearsVegetablesHigher-fiber complex carbohydrates, like oatmeal, quinoa and starchy vegetables (winter squash, corn, peas and potatoes)Greek yogurtHow to Meal Prep for the WeekPrepareMuffin-Tin Omelets with Feta & Peppersfor breakfast on days 3 and 4.PrepareMeal-Prep Turkey Cobb Saladfor lunch for days 3, 4 and 5.Day 1Breakfast (348 calories)1 cup low-fat plain Greek yogurt½ cup sliced strawberries¼ cup slivered almondsA.M. Snack (70 calories)2 clementinesLunch (370 calories)1 servingChicken & Apple Kale WrapsP.M. Snack (197 calories)1 mozzarella string cheese3 Tbsp. unsalted roasted cashewsDinner (517 calories)1 servingCream of Turkey & Wild Rice Soup1 cup mixed greens with 2 Tbsp.Citrus VinaigretteDaily Totals:1,502 calories, 109 g protein, 113 g carbohydrates, 18 g fiber, 70 g fat, 1,142 mg sodiumTo make it 2,000 calories:Increase to ½ cup almonds at breakfast, add ¼ cup unsalted dry-roasted peanuts to A.M. snack and increase to 1/3 cup cashews at P.M. snack.Day 2Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Holly RaibikisBreakfast (292 calories)1 servingAvocado Egg Toast¼ cup blueberriesA.M. Snack (186 calories)1 small banana1 Tbsp. unsalted peanut butterLunch (378 calories)1 servingCream of Turkey & Wild Rice SoupP.M. Snack (147 calories)3 Tbsp. unsalted cashewsDinner (511 calories)1 servingCreamy Rotisserie-Chicken Noodle CasseroleDaily Totals:1,514 calories, 92 g protein, 136 g carbohydrate, 20 g fiber, 66 g fat, 1,356 mg sodiumTo make it 2,000 calories:Increase the blueberries at breakfast to 1 cup, change the banana at A.M. snack to large and the peanut butter to 3 Tbsp., add a slice of whole-wheat bread to lunch and increase the cashews to 6 Tbsp. at P.M. snack.Day 3Breakfast (357 calories)1 servingMuffin-Tin Omelets with Feta & Peppers1 large pearA.M. Snack (181 calories)3/4 cup low-fat plain Greek yogurt2 Tbsp. sliced strawberries1½ Tbsp. sliced almondsLunch (359 calories)1 servingMeal-Prep Turkey Cobb Salad1 cup blueberriesP.M. Snack (165 calories)1 medium apple½ cup nonfat cottage cheeseDinner (429 calories)1 servingCharred Shrimp, Pesto & Quinoa BowlsDaily Totals: 1,491calories, 92 g protein, 140 g carbohydrates, 28 g fiber, 68 g fat, 2,009 mg sodiumTo make it 2,000 calories:Increase to 1 cup yogurt and 3 Tbsp. almonds at A.M. snack and add 1 Tbsp. peanut butter to P.M. snack.Day 4Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia BaylessBreakfast (296 calories)1 servingMuffin-Tin Omelets with Feta & Peppers2 clementinesA.M. Snack (123 calories)3 Tbsp. walnutsLunch (391 calories)1 servingMeal-Prep Turkey Cobb Salad1 large appleP.M. Snack (268 calories)1 cup blackberries¼ cup unsalted dry-roasted almondsDinner (422 calories)1 servingSheet-Pan Roasted Salmon & VegetablesDaily Totals: 1,499 calories, 74 g protein, 117 g carbohydrates, 30 g fiber, 88 g fat, 1,563 mg sodiumTo make it 2,000 calories:Increase to 7 Tbsp. chopped walnuts at A.M. snack; increase to 6 Tbsp. almonds at P.M. snack.Day 5Photographer: Victor Protasio, Food Stylist: Margaret Dickey, Prop Stylist: Claire SpollenBreakfast (333 calories)1 servingReally Green SmoothieA.M. Snack (275 calories)1/3 cup unsalted dry-roasted almondsLunch (275 calories)1 servingMeal-Prep Turkey Cobb SaladP.M. Snack (188 calories)1 cup carrot strips1/3 cup hummusDinner (439 calories)1 servingHearty Chickpea & Spinach StewDaily Totals:1,511 calories, 73 g protein, 137 g carbohydrates, 41 g fiber, 84 g fat, 1,732 mg sodiumTo make it 2,000 calories:Add 2 hard-boiled eggs to breakfast and add 1 medium banana and 2½ Tbsp. peanut butter to lunch.Day 6Photographer / Brie Passano, Food Stylist / Annie Probst, Prop Stylist / Holly RaibikisBreakfast (333 calories)1 servingReally Green SmoothieA.M. Snack (197 calories)¼ cup unsalted cashewsLunch (439 calories)1 servingHearty Chickpea & Spinach StewP.M. Snack (70 calories)2 clementinesDinner (457 calories)1 servingCreamy Skillet Ranch Chicken & Broccoli1/3 cup cooked brown riceDaily Totals:1,495 calories, 78 g protein, 149 g carbohydrates, 32 g fiber, 73 g fat, 1,256 mg sodiumTo make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, increase the cashews at A.M. snack to 9 Tbsp., add 1 slice whole-wheat bread to lunch and increase the rice at dinner to ½ cup.Day 7Photography: Carson Downing, Food: Holly Dreesman, Props: Gabe GrecoBreakfast (378 calories)1 cup low-fat plain Greek yogurt¼ cup blueberries¼ cup chopped walnutsA.M. Snack (120 calories)1 reduced-fat mozzarella string cheese2 clementinesLunch (439 calories)1 servingHearty Chickpea & Spinach StewP.M. Snack (131 calories)1 large pearDinner (437 calories)1 servingSheet-Pan Chicken Fajitas¼ avocadoDaily Totals:1,505 calories, 101 g protein, 152 g carbohydrates, 35 g fiber, 63 g fat, 1,462 mg sodiumTo make it 2,000 calories:Increase to ½ cup walnuts at breakfast, increase to 2 string cheese at A.M. snack and increase to 1 avocado at dinner.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.Centers for Disease Control and Prevention.About insulin resistance and type 2 diabetes.Marsden A, Bower P, Howarth E, et al.‘Finishing the race’—a cohort study of weight and blood glucose change among the first 36,000 patients in a large-scale diabetes prevention programme.International Journal of Behavioral Nutrition and Physical Activity. 2022. doi: 10.1186/s12966-022-01249-5U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Ko J, Kim T.Type 2 diabetes remission with significant weight loss: definition and evidence-based interventions.Journal of Obesity & Metabolic Syndrome. 2022. doi: 10.7570/jomes22001American Diabetes Association.Blood Glucose and Exercise.

If insulin can’t work, your blood sugar will stay high, which is a precursor forprediabetesand type 2 diabetes. And while there isn’t one test to tell you if you have insulin resistance, there are indicators, such as having high blood sugar, high triglycerides, high LDL (“bad) cholesterol and low HDL (“good”) cholesterol, per the Centers for Disease Control and Prevention.

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.

In this meal plan for insulin resistance, we include a week of simple meals and snacks using recipes that are easy to follow without long ingredient lists. We focus on lean proteins, moderate carbohydrates, low saturated fat and a moderate sodium intake. While this isn’t necessarily an insulin-resistance weight-loss meal plan, research, such as a 2022 study published in theInternational Journal of Behavioral Nutrition and Physical Activity, suggests that weight loss may help improve blood sugar levels.

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.

Dietary & Physical Changes to Treat Insulin Resistance

Anyone can temporarily develop insulin resistance, but over time, chronic insulin resistance can lead to prediabetes and type 2 diabetes. Thankfully, changing your diet can potentially reverse insulin resistance. By becoming the opposite—more insulin sensitive—the muscle, fat and liver cells need less insulin to absorb the glucose. In addition to changing your diet, physical activity, weight loss, stress reduction and proper sleep can all make you more sensitive to insulin.

The Best Exercises to Do If You Have Prediabetes, According to Personal Trainers

There are a few key changes that can help improve your blood sugar and, therefore, improve insulin resistance:

What to Eat with Insulin Resistance:

How to Meal Prep for the Week

Cream of Turkey & Wild Rice Soup

Breakfast (348 calories)

A.M. Snack (70 calories)

Lunch (370 calories)

P.M. Snack (197 calories)

Dinner (517 calories)

Daily Totals:1,502 calories, 109 g protein, 113 g carbohydrates, 18 g fiber, 70 g fat, 1,142 mg sodium

To make it 2,000 calories:Increase to ½ cup almonds at breakfast, add ¼ cup unsalted dry-roasted peanuts to A.M. snack and increase to 1/3 cup cashews at P.M. snack.

Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Holly Raibikis

Breakfast (292 calories)

A.M. Snack (186 calories)

Lunch (378 calories)

P.M. Snack (147 calories)

Dinner (511 calories)

Daily Totals:1,514 calories, 92 g protein, 136 g carbohydrate, 20 g fiber, 66 g fat, 1,356 mg sodium

To make it 2,000 calories:Increase the blueberries at breakfast to 1 cup, change the banana at A.M. snack to large and the peanut butter to 3 Tbsp., add a slice of whole-wheat bread to lunch and increase the cashews to 6 Tbsp. at P.M. snack.

Charred Shrimp, Pesto & Quinoa Bowls

Breakfast (357 calories)

A.M. Snack (181 calories)

Lunch (359 calories)

P.M. Snack (165 calories)

Dinner (429 calories)

Daily Totals: 1,491calories, 92 g protein, 140 g carbohydrates, 28 g fiber, 68 g fat, 2,009 mg sodium

To make it 2,000 calories:Increase to 1 cup yogurt and 3 Tbsp. almonds at A.M. snack and add 1 Tbsp. peanut butter to P.M. snack.

Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless

Overhead view of a plate and sheet-pan of Sheet-Pan Roasted Salmon & Vegetables recipe

Breakfast (296 calories)

A.M. Snack (123 calories)

Lunch (391 calories)

P.M. Snack (268 calories)

Dinner (422 calories)

Daily Totals: 1,499 calories, 74 g protein, 117 g carbohydrates, 30 g fiber, 88 g fat, 1,563 mg sodium

To make it 2,000 calories:Increase to 7 Tbsp. chopped walnuts at A.M. snack; increase to 6 Tbsp. almonds at P.M. snack.

Photographer: Victor Protasio, Food Stylist: Margaret Dickey, Prop Stylist: Claire Spollen

Breakfast (333 calories)

A.M. Snack (275 calories)

Lunch (275 calories)

P.M. Snack (188 calories)

Dinner (439 calories)

Daily Totals:1,511 calories, 73 g protein, 137 g carbohydrates, 41 g fiber, 84 g fat, 1,732 mg sodium

To make it 2,000 calories:Add 2 hard-boiled eggs to breakfast and add 1 medium banana and 2½ Tbsp. peanut butter to lunch.

Photographer / Brie Passano, Food Stylist / Annie Probst, Prop Stylist / Holly Raibikis

Creamy Skillet Ranch Chicken & Broccoli

A.M. Snack (197 calories)

Lunch (439 calories)

P.M. Snack (70 calories)

Dinner (457 calories)

Daily Totals:1,495 calories, 78 g protein, 149 g carbohydrates, 32 g fiber, 73 g fat, 1,256 mg sodium

To make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, increase the cashews at A.M. snack to 9 Tbsp., add 1 slice whole-wheat bread to lunch and increase the rice at dinner to ½ cup.

Photography: Carson Downing, Food: Holly Dreesman, Props: Gabe Greco

Angled view of a plate of Sheet-Pan Chicken Fajitas recipe

Breakfast (378 calories)

A.M. Snack (120 calories)

P.M. Snack (131 calories)

Dinner (437 calories)

Daily Totals:1,505 calories, 101 g protein, 152 g carbohydrates, 35 g fiber, 63 g fat, 1,462 mg sodium

To make it 2,000 calories:Increase to ½ cup walnuts at breakfast, increase to 2 string cheese at A.M. snack and increase to 1 avocado at dinner.

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

Was this page helpful?

Thanks for your feedback!

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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.Centers for Disease Control and Prevention.About insulin resistance and type 2 diabetes.Marsden A, Bower P, Howarth E, et al.‘Finishing the race’—a cohort study of weight and blood glucose change among the first 36,000 patients in a large-scale diabetes prevention programme.International Journal of Behavioral Nutrition and Physical Activity. 2022. doi: 10.1186/s12966-022-01249-5U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Ko J, Kim T.Type 2 diabetes remission with significant weight loss: definition and evidence-based interventions.Journal of Obesity & Metabolic Syndrome. 2022. doi: 10.7570/jomes22001American Diabetes Association.Blood Glucose and Exercise.

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.Centers for Disease Control and Prevention.About insulin resistance and type 2 diabetes.Marsden A, Bower P, Howarth E, et al.‘Finishing the race’—a cohort study of weight and blood glucose change among the first 36,000 patients in a large-scale diabetes prevention programme.International Journal of Behavioral Nutrition and Physical Activity. 2022. doi: 10.1186/s12966-022-01249-5U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Ko J, Kim T.Type 2 diabetes remission with significant weight loss: definition and evidence-based interventions.Journal of Obesity & Metabolic Syndrome. 2022. doi: 10.7570/jomes22001American Diabetes Association.Blood Glucose and Exercise.

Centers for Disease Control and Prevention.About insulin resistance and type 2 diabetes.Marsden A, Bower P, Howarth E, et al.‘Finishing the race’—a cohort study of weight and blood glucose change among the first 36,000 patients in a large-scale diabetes prevention programme.International Journal of Behavioral Nutrition and Physical Activity. 2022. doi: 10.1186/s12966-022-01249-5U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Ko J, Kim T.Type 2 diabetes remission with significant weight loss: definition and evidence-based interventions.Journal of Obesity & Metabolic Syndrome. 2022. doi: 10.7570/jomes22001American Diabetes Association.Blood Glucose and Exercise.

Centers for Disease Control and Prevention.About insulin resistance and type 2 diabetes.

Marsden A, Bower P, Howarth E, et al.‘Finishing the race’—a cohort study of weight and blood glucose change among the first 36,000 patients in a large-scale diabetes prevention programme.International Journal of Behavioral Nutrition and Physical Activity. 2022. doi: 10.1186/s12966-022-01249-5

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

Ko J, Kim T.Type 2 diabetes remission with significant weight loss: definition and evidence-based interventions.Journal of Obesity & Metabolic Syndrome. 2022. doi: 10.7570/jomes22001

American Diabetes Association.Blood Glucose and Exercise.

How We Create Meal Plans#

Dietary & Physical Changes to Treat Insulin Resistance#

What to Eat with Insulin Resistance:#

How to Meal Prep for the Week#

Breakfast (348 calories)#

A.M. Snack (70 calories)#

Lunch (370 calories)#

P.M. Snack (197 calories)#

Dinner (517 calories)#

Breakfast (292 calories)#

A.M. Snack (186 calories)#

Lunch (378 calories)#

P.M. Snack (147 calories)#

Dinner (511 calories)#

Breakfast (357 calories)#

A.M. Snack (181 calories)#

Lunch (359 calories)#

P.M. Snack (165 calories)#

Dinner (429 calories)#

Breakfast (296 calories)#

A.M. Snack (123 calories)#

Lunch (391 calories)#

P.M. Snack (268 calories)#

Dinner (422 calories)#

Breakfast (333 calories)#

A.M. Snack (275 calories)#

Lunch (275 calories)#

P.M. Snack (188 calories)#

Dinner (439 calories)#

A.M. Snack (197 calories)#

Lunch (439 calories)#

P.M. Snack (70 calories)#

Dinner (457 calories)#

Breakfast (378 calories)#

A.M. Snack (120 calories)#

P.M. Snack (131 calories)#

Dinner (437 calories)#