7-Day No-Sugar 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 QuestionsInflammation & Insulin ResistanceFood to Focus OnMeal-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

Inflammation & Insulin Resistance

Food to Focus On

Meal-Prep Tips

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

ClosePhoto:EatingWellHaving insulin resistance increases the risk of developing several health conditions, such as prediabetes, type 2 diabetes, obesity, metabolic syndrome and non-alcoholic fatty liver disease. When our body responds properly to insulin, blood sugar (glucose) is moved out of the blood and into our cells for energy. In cases of insulin resistance, the body doesn’t respond as efficiently to insulin, resulting in more and more insulin being released from the pancreas to compensate. Over time, the body can’t keep up with the increased insulin demand, which results in consistently higher blood sugar levels and a likely eventual development 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.Related:What Happens to Your Body When You Have Insulin ResistanceWhy This Meal Plan Is Great for YouIn this 7-day meal plan, we map out a week of meals and snacks tailored to improve or prevent insulin resistance. We focus oninflammation-boosting nutrientsand include plenty offiberandprotein, both of which help promote stable blood sugar and energy levels. We opted to skip added sugars because a high intake of added sugars is linked toincreased chronic inflammationand a higher risk of insulin resistance and type 2 diabetes, according to 2022 research published inMissouri Medicine. While added sugars can certainly be included in moderation, many of us consume moreadded sugarsthan we realize–about 17 teaspoons each day, on average, according to theCenters for Disease Control and Prevention(CDC).Per theCDC, healthy weight loss can decrease insulin resistance and improve blood sugar levels for people who have excessive weight or obesity. As with all meal plans, this is meant to serve as a framework for healthy eating. Feel free to adjust to your preferences as needed, listen to your hunger cues and swap amealor two if there’s something else you prefer.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.Inflammation and Insulin ResistanceThe tricky thing about insulin resistance is that it has very few symptoms and can go unnoticed for quite some time. Because it’s difficult to know if you have insulin resistance, a proactive approach can be beneficial, particularly if you have certain risk factors, such as excessive weight or obesity, being over the age of 45, having polycystic ovary syndrome or having a family history of type 2 diabetes. Lifestyle habits such asincreasing physical activityand incorporating a nutrient-dense, anti-inflammatory diet can help reduce the risk of developing insulin resistance. One review published in 2020 inCirculation Researchfound that chronic inflammation may play a role in the onset of obesity-related insulin resistance and the development of type 2 diabetes. The researchers noted that a reduction in inflammatory markers was associated with improvements in insulin resistance.Strategies to reduce inflammationinclude managing stress, getting more exercise, improving sleep quality and following the anti-inflammatory diet.Theanti-inflammatory dietis similar to the popularMediterranean diet. It emphasizes a high intake of nutrient-dense foods, fruits and vegetables, legumes, fermented dairy such as yogurt and kefir, as well as nuts, seeds, avocado, olive oil and fatty fish. Itlimits pro-inflammatory foodssuch as added sugars, artificial sweeteners and refined grains.Learn More:The Best Walking Plan to Help Lower Your Blood Sugar LevelsAnti-Inflammatory Foods to Focus On:Fish, especially fatty fish such as salmon, sardines, herring and tunaOlive oilAvocado and avocado oilNuts, including natural nut buttersSeeds, including flax, chia, pumpkin and hempFermented dairy (yogurt, kefir)Beans and lentilsWhole grains (bulgur, quinoa, whole-grain rice, whole-wheat, oats and more)Fruits, especially berries, cherries, citrus fruits, pears, apples and moreVegetables, including dark leafy greens, beets, tomatoes, broccoli, cauliflower, cabbage and moreHerbs and spicesHow to Meal-Prep Your Week of Meals:MakeChicken Noodle Soup with Spinach & Parmesanto have for lunch on Days 2 through 5.PrepareMake-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinachto have for breakfast throughout the week.Day 1Breakfast (342 calories)1 servingTwo-Ingredient Banana Pancakes2 Tbsp. almond butter, drizzled over pancakes⅓ cup raspberriesA.M. Snack (176 calories)¼ cup dry-roasted unsalted pistachios, shelledLunch (383 calories)1 servingCucumber-Chicken Green Goddess Wrap1 plumP.M. Snack (62 calories)1 cup blackberriesDinner (540 calories)1 servingLemony-Garlic Pan-Seared Salmon1 servingCherry, Wild Rice & Quinoa SaladDaily Totals:1,503 calories, 89g fat, 77g protein, 111g carbohydrate, 28g fiber, 1,364mg sodiumMake it 2,000 calories:Add 1 (5-oz.) container plain, strained (Greek-style) yogurt to breakfast, 1 medium orange to A.M. snack, ¼ cup dry-roasted unsalted almonds to P.M. snack and 1 medium bell pepper with 2 Tbsp. hummus as an evening snack.Day 2Breakfast (297 calories)1 servingMake-Ahead Freezer Breakfast Burritos with Eggs, Cheese & SpinachA.M. Snack (204 calories)1 large pear⅔ cup low-fat plain kefirLunch (371 calories)1 servingChicken Noodle Soup with Spinach & Parmesan1 medium appleP.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsDinner (414 calories)1 servingChicken Piccata CasseroleDaily Totals:1,492 calories, 62g fat, 90g protein, 148g carbohydrate, 28g fiber, 1,804mg sodiumMake it 2,000 calories:Add 1 servingSpinach, Peanut Butter & Banana Smoothieto breakfast and 1 servingTraditional Greek Saladto dinner.Day 3Breakfast (342 calories)1 servingTwo-Ingredient Banana Pancakes2 Tbsp. almond butter, drizzled over pancakes⅓ cup raspberriesA.M. Snack (198 calories)1 (5-oz.) container low-fat plain, strained yogurt, such as Greek-style⅓ cup blueberries2 Tbsp. sliced almonds or nut of choiceLunch (371 calories)1 servingChicken Noodle Soup with Spinach & Parmesan1 medium appleP.M. Snack (139 calories)1 large hard-boiled eggs1 medium orangeDinner (443 calories)1 servingOne-Pot Lentil & Vegetable Soup with Parmesan1 servingKale Salad with Balsamic & ParmesanDaily Totals:1,493 calories, 68g fat, 84g protein, 147g carbohydrate, 31g fiber, 1,436mg sodiumMake it 2,000 calories:Add 1 (5-oz.) container plain, strained (Greek-style) yogurt to breakfast and 2 Tbsp. natural peanut butter to the apple at lunch, increase to 2 hard-boiled eggs at P.M. snack and add 1 medium bell pepper with 2 Tbsp. hummus as an evening snack.Day 4Breakfast (297 calories)1 servingMake-Ahead Freezer Breakfast Burritos with Eggs, Cheese & SpinachA.M. Snack (176 calories)¼ cup dry-roasted unsalted pistachios, shelledLunch (371 calories)1 servingChicken Noodle Soup with Spinach & Parmesan1 medium appleP.M. Snack (241 calories)1 large pear1 cup low-fat plain kefirDinner (432 calories)1 servingCajun-Spiced Tofu Tostadas with Beet CremaDaily Totals:1,516 calories, 68g fat, 77g protein, 159g carbohydrate, 28g fiber, 1,630mg sodiumMake it 2,000 calories:Add 1 servingSpinach, Peanut Butter & Banana Smoothieto breakfast and 1 servingEasy Pineapple Coleslawto dinner.Day 5Breakfast (297 calories)1 servingMake-Ahead Freezer Breakfast Burritos with Eggs, Cheese & SpinachA.M. Snack (135 calories)1 (5-oz.) container low-fat plain, strained yogurt, such as Greek-style½ cup raspberriesLunch (371 calories)1 servingChicken Noodle Soup with Spinach & Parmesan1 medium appleP.M. Snack (263 calories)1 large pear3 Tbsp. dry-roasted unsalted pistachios, shelledDinner (432 calories)1 servingSesame Kohlrabi & Chicken SaladDaily Totals:1,498 calories, 62g fat, 103g protein, 136g carbohydrate, 29g fiber, 1,820mg sodiumMake it 2,000 calories:Add 1 servingSpinach, Peanut Butter & Banana Smoothieto breakfast and add 1 1/2 Tbsp. natural peanut butter to the apple at lunch.Day 6Breakfast (342 calories)1 servingTwo-Ingredient Banana Pancakes2 Tbsp. almond butter, drizzled over pancakes⅓ cup raspberriesA.M. Snack (139 calories)1 medium orange1 large hard-boiled eggLunch (343 calories)1 servingGreek Salad with EdamameP.M. Snack (176 calories)¼ cup dry-roasted unsalted pistachios, shelledDinner (518 calories)1 servingPesto Tuna Noodle CasseroleDaily Totals:1,517 calories, 87g fat, 74g protein, 127g carbohydrate, 30g fiber, 1,420mg sodiumMake it 2,000 calories:Add 1 (5-oz.) container plain, strained (Greek-style) yogurt to breakfast, increase to 2 large hard-boiled eggs at A.M. snack, add 1 large pear to P.M. snack and add 1 servingMassaged Kale Saladto dinner.Day 7Breakfast (297 calories)1 servingMake-Ahead Freezer Breakfast Burritos with Eggs, Cheese & SpinachA.M. Snack (268 calories)¼ cup dry-roasted unsalted almonds1 cup blackberriesLunch (343 calories)1 servingGreek Salad with EdamameP.M. Snack (131 calories)1 large pearDinner (480 calories)1 servingHerb-Roasted Chicken with Potatoes, Olives & FetaDaily Totals:1,519 calories, 82g fat, 74g protein, 128g carbohydrate, 30g fiber, 1,511mg sodiumMake it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and 1 servingTraditional Greek Saladto 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.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

Photo:EatingWell

a collage featuring some of the recipe photos in the meal plan

EatingWell

Having insulin resistance increases the risk of developing several health conditions, such as prediabetes, type 2 diabetes, obesity, metabolic syndrome and non-alcoholic fatty liver disease. When our body responds properly to insulin, blood sugar (glucose) is moved out of the blood and into our cells for energy. In cases of insulin resistance, the body doesn’t respond as efficiently to insulin, resulting in more and more insulin being released from the pancreas to compensate. Over time, the body can’t keep up with the increased insulin demand, which results in consistently higher blood sugar levels and a likely eventual development 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.Related:What Happens to Your Body When You Have Insulin ResistanceWhy This Meal Plan Is Great for YouIn this 7-day meal plan, we map out a week of meals and snacks tailored to improve or prevent insulin resistance. We focus oninflammation-boosting nutrientsand include plenty offiberandprotein, both of which help promote stable blood sugar and energy levels. We opted to skip added sugars because a high intake of added sugars is linked toincreased chronic inflammationand a higher risk of insulin resistance and type 2 diabetes, according to 2022 research published inMissouri Medicine. While added sugars can certainly be included in moderation, many of us consume moreadded sugarsthan we realize–about 17 teaspoons each day, on average, according to theCenters for Disease Control and Prevention(CDC).Per theCDC, healthy weight loss can decrease insulin resistance and improve blood sugar levels for people who have excessive weight or obesity. As with all meal plans, this is meant to serve as a framework for healthy eating. Feel free to adjust to your preferences as needed, listen to your hunger cues and swap amealor two if there’s something else you prefer.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.Inflammation and Insulin ResistanceThe tricky thing about insulin resistance is that it has very few symptoms and can go unnoticed for quite some time. Because it’s difficult to know if you have insulin resistance, a proactive approach can be beneficial, particularly if you have certain risk factors, such as excessive weight or obesity, being over the age of 45, having polycystic ovary syndrome or having a family history of type 2 diabetes. Lifestyle habits such asincreasing physical activityand incorporating a nutrient-dense, anti-inflammatory diet can help reduce the risk of developing insulin resistance. One review published in 2020 inCirculation Researchfound that chronic inflammation may play a role in the onset of obesity-related insulin resistance and the development of type 2 diabetes. The researchers noted that a reduction in inflammatory markers was associated with improvements in insulin resistance.Strategies to reduce inflammationinclude managing stress, getting more exercise, improving sleep quality and following the anti-inflammatory diet.Theanti-inflammatory dietis similar to the popularMediterranean diet. It emphasizes a high intake of nutrient-dense foods, fruits and vegetables, legumes, fermented dairy such as yogurt and kefir, as well as nuts, seeds, avocado, olive oil and fatty fish. Itlimits pro-inflammatory foodssuch as added sugars, artificial sweeteners and refined grains.Learn More:The Best Walking Plan to Help Lower Your Blood Sugar LevelsAnti-Inflammatory Foods to Focus On:Fish, especially fatty fish such as salmon, sardines, herring and tunaOlive oilAvocado and avocado oilNuts, including natural nut buttersSeeds, including flax, chia, pumpkin and hempFermented dairy (yogurt, kefir)Beans and lentilsWhole grains (bulgur, quinoa, whole-grain rice, whole-wheat, oats and more)Fruits, especially berries, cherries, citrus fruits, pears, apples and moreVegetables, including dark leafy greens, beets, tomatoes, broccoli, cauliflower, cabbage and moreHerbs and spicesHow to Meal-Prep Your Week of Meals:MakeChicken Noodle Soup with Spinach & Parmesanto have for lunch on Days 2 through 5.PrepareMake-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinachto have for breakfast throughout the week.Day 1Breakfast (342 calories)1 servingTwo-Ingredient Banana Pancakes2 Tbsp. almond butter, drizzled over pancakes⅓ cup raspberriesA.M. Snack (176 calories)¼ cup dry-roasted unsalted pistachios, shelledLunch (383 calories)1 servingCucumber-Chicken Green Goddess Wrap1 plumP.M. Snack (62 calories)1 cup blackberriesDinner (540 calories)1 servingLemony-Garlic Pan-Seared Salmon1 servingCherry, Wild Rice & Quinoa SaladDaily Totals:1,503 calories, 89g fat, 77g protein, 111g carbohydrate, 28g fiber, 1,364mg sodiumMake it 2,000 calories:Add 1 (5-oz.) container plain, strained (Greek-style) yogurt to breakfast, 1 medium orange to A.M. snack, ¼ cup dry-roasted unsalted almonds to P.M. snack and 1 medium bell pepper with 2 Tbsp. hummus as an evening snack.Day 2Breakfast (297 calories)1 servingMake-Ahead Freezer Breakfast Burritos with Eggs, Cheese & SpinachA.M. Snack (204 calories)1 large pear⅔ cup low-fat plain kefirLunch (371 calories)1 servingChicken Noodle Soup with Spinach & Parmesan1 medium appleP.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsDinner (414 calories)1 servingChicken Piccata CasseroleDaily Totals:1,492 calories, 62g fat, 90g protein, 148g carbohydrate, 28g fiber, 1,804mg sodiumMake it 2,000 calories:Add 1 servingSpinach, Peanut Butter & Banana Smoothieto breakfast and 1 servingTraditional Greek Saladto dinner.Day 3Breakfast (342 calories)1 servingTwo-Ingredient Banana Pancakes2 Tbsp. almond butter, drizzled over pancakes⅓ cup raspberriesA.M. Snack (198 calories)1 (5-oz.) container low-fat plain, strained yogurt, such as Greek-style⅓ cup blueberries2 Tbsp. sliced almonds or nut of choiceLunch (371 calories)1 servingChicken Noodle Soup with Spinach & Parmesan1 medium appleP.M. Snack (139 calories)1 large hard-boiled eggs1 medium orangeDinner (443 calories)1 servingOne-Pot Lentil & Vegetable Soup with Parmesan1 servingKale Salad with Balsamic & ParmesanDaily Totals:1,493 calories, 68g fat, 84g protein, 147g carbohydrate, 31g fiber, 1,436mg sodiumMake it 2,000 calories:Add 1 (5-oz.) container plain, strained (Greek-style) yogurt to breakfast and 2 Tbsp. natural peanut butter to the apple at lunch, increase to 2 hard-boiled eggs at P.M. snack and add 1 medium bell pepper with 2 Tbsp. hummus as an evening snack.Day 4Breakfast (297 calories)1 servingMake-Ahead Freezer Breakfast Burritos with Eggs, Cheese & SpinachA.M. Snack (176 calories)¼ cup dry-roasted unsalted pistachios, shelledLunch (371 calories)1 servingChicken Noodle Soup with Spinach & Parmesan1 medium appleP.M. Snack (241 calories)1 large pear1 cup low-fat plain kefirDinner (432 calories)1 servingCajun-Spiced Tofu Tostadas with Beet CremaDaily Totals:1,516 calories, 68g fat, 77g protein, 159g carbohydrate, 28g fiber, 1,630mg sodiumMake it 2,000 calories:Add 1 servingSpinach, Peanut Butter & Banana Smoothieto breakfast and 1 servingEasy Pineapple Coleslawto dinner.Day 5Breakfast (297 calories)1 servingMake-Ahead Freezer Breakfast Burritos with Eggs, Cheese & SpinachA.M. Snack (135 calories)1 (5-oz.) container low-fat plain, strained yogurt, such as Greek-style½ cup raspberriesLunch (371 calories)1 servingChicken Noodle Soup with Spinach & Parmesan1 medium appleP.M. Snack (263 calories)1 large pear3 Tbsp. dry-roasted unsalted pistachios, shelledDinner (432 calories)1 servingSesame Kohlrabi & Chicken SaladDaily Totals:1,498 calories, 62g fat, 103g protein, 136g carbohydrate, 29g fiber, 1,820mg sodiumMake it 2,000 calories:Add 1 servingSpinach, Peanut Butter & Banana Smoothieto breakfast and add 1 1/2 Tbsp. natural peanut butter to the apple at lunch.Day 6Breakfast (342 calories)1 servingTwo-Ingredient Banana Pancakes2 Tbsp. almond butter, drizzled over pancakes⅓ cup raspberriesA.M. Snack (139 calories)1 medium orange1 large hard-boiled eggLunch (343 calories)1 servingGreek Salad with EdamameP.M. Snack (176 calories)¼ cup dry-roasted unsalted pistachios, shelledDinner (518 calories)1 servingPesto Tuna Noodle CasseroleDaily Totals:1,517 calories, 87g fat, 74g protein, 127g carbohydrate, 30g fiber, 1,420mg sodiumMake it 2,000 calories:Add 1 (5-oz.) container plain, strained (Greek-style) yogurt to breakfast, increase to 2 large hard-boiled eggs at A.M. snack, add 1 large pear to P.M. snack and add 1 servingMassaged Kale Saladto dinner.Day 7Breakfast (297 calories)1 servingMake-Ahead Freezer Breakfast Burritos with Eggs, Cheese & SpinachA.M. Snack (268 calories)¼ cup dry-roasted unsalted almonds1 cup blackberriesLunch (343 calories)1 servingGreek Salad with EdamameP.M. Snack (131 calories)1 large pearDinner (480 calories)1 servingHerb-Roasted Chicken with Potatoes, Olives & FetaDaily Totals:1,519 calories, 82g fat, 74g protein, 128g carbohydrate, 30g fiber, 1,511mg sodiumMake it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and 1 servingTraditional Greek Saladto 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.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

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.

Related:What Happens to Your Body When You Have Insulin Resistance

In this 7-day meal plan, we map out a week of meals and snacks tailored to improve or prevent insulin resistance. We focus oninflammation-boosting nutrientsand include plenty offiberandprotein, both of which help promote stable blood sugar and energy levels. We opted to skip added sugars because a high intake of added sugars is linked toincreased chronic inflammationand a higher risk of insulin resistance and type 2 diabetes, according to 2022 research published inMissouri Medicine. While added sugars can certainly be included in moderation, many of us consume moreadded sugarsthan we realize–about 17 teaspoons each day, on average, according to theCenters for Disease Control and Prevention(CDC).

Per theCDC, healthy weight loss can decrease insulin resistance and improve blood sugar levels for people who have excessive weight or obesity. As with all meal plans, this is meant to serve as a framework for healthy eating. Feel free to adjust to your preferences as needed, listen to your hunger cues and swap amealor two if there’s something else you prefer.

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.

Inflammation and Insulin Resistance

The tricky thing about insulin resistance is that it has very few symptoms and can go unnoticed for quite some time. Because it’s difficult to know if you have insulin resistance, a proactive approach can be beneficial, particularly if you have certain risk factors, such as excessive weight or obesity, being over the age of 45, having polycystic ovary syndrome or having a family history of type 2 diabetes. Lifestyle habits such asincreasing physical activityand incorporating a nutrient-dense, anti-inflammatory diet can help reduce the risk of developing insulin resistance. One review published in 2020 inCirculation Researchfound that chronic inflammation may play a role in the onset of obesity-related insulin resistance and the development of type 2 diabetes. The researchers noted that a reduction in inflammatory markers was associated with improvements in insulin resistance.Strategies to reduce inflammationinclude managing stress, getting more exercise, improving sleep quality and following the anti-inflammatory diet.Theanti-inflammatory dietis similar to the popularMediterranean diet. It emphasizes a high intake of nutrient-dense foods, fruits and vegetables, legumes, fermented dairy such as yogurt and kefir, as well as nuts, seeds, avocado, olive oil and fatty fish. Itlimits pro-inflammatory foodssuch as added sugars, artificial sweeteners and refined grains.

Learn More:The Best Walking Plan to Help Lower Your Blood Sugar Levels

Anti-Inflammatory Foods to Focus On:

How to Meal-Prep Your Week of Meals:

Breakfast (342 calories)

A.M. Snack (176 calories)

Lunch (383 calories)

P.M. Snack (62 calories)

Dinner (540 calories)

Daily Totals:1,503 calories, 89g fat, 77g protein, 111g carbohydrate, 28g fiber, 1,364mg sodium

Make it 2,000 calories:Add 1 (5-oz.) container plain, strained (Greek-style) yogurt to breakfast, 1 medium orange to A.M. snack, ¼ cup dry-roasted unsalted almonds to P.M. snack and 1 medium bell pepper with 2 Tbsp. hummus as an evening snack.

Breakfast (297 calories)

A.M. Snack (204 calories)

Lunch (371 calories)

P.M. Snack (206 calories)

Dinner (414 calories)

Daily Totals:1,492 calories, 62g fat, 90g protein, 148g carbohydrate, 28g fiber, 1,804mg sodium

Make it 2,000 calories:Add 1 servingSpinach, Peanut Butter & Banana Smoothieto breakfast and 1 servingTraditional Greek Saladto dinner.

A.M. Snack (198 calories)

P.M. Snack (139 calories)

Dinner (443 calories)

Daily Totals:1,493 calories, 68g fat, 84g protein, 147g carbohydrate, 31g fiber, 1,436mg sodium

Make it 2,000 calories:Add 1 (5-oz.) container plain, strained (Greek-style) yogurt to breakfast and 2 Tbsp. natural peanut butter to the apple at lunch, increase to 2 hard-boiled eggs at P.M. snack and add 1 medium bell pepper with 2 Tbsp. hummus as an evening snack.

P.M. Snack (241 calories)

Dinner (432 calories)

Daily Totals:1,516 calories, 68g fat, 77g protein, 159g carbohydrate, 28g fiber, 1,630mg sodium

Make it 2,000 calories:Add 1 servingSpinach, Peanut Butter & Banana Smoothieto breakfast and 1 servingEasy Pineapple Coleslawto dinner.

A.M. Snack (135 calories)

P.M. Snack (263 calories)

Daily Totals:1,498 calories, 62g fat, 103g protein, 136g carbohydrate, 29g fiber, 1,820mg sodium

Make it 2,000 calories:Add 1 servingSpinach, Peanut Butter & Banana Smoothieto breakfast and add 1 1/2 Tbsp. natural peanut butter to the apple at lunch.

A.M. Snack (139 calories)

Lunch (343 calories)

P.M. Snack (176 calories)

Dinner (518 calories)

Daily Totals:1,517 calories, 87g fat, 74g protein, 127g carbohydrate, 30g fiber, 1,420mg sodium

Make it 2,000 calories:Add 1 (5-oz.) container plain, strained (Greek-style) yogurt to breakfast, increase to 2 large hard-boiled eggs at A.M. snack, add 1 large pear to P.M. snack and add 1 servingMassaged Kale Saladto dinner.

A.M. Snack (268 calories)

P.M. Snack (131 calories)

Dinner (480 calories)

Daily Totals:1,519 calories, 82g fat, 74g protein, 128g carbohydrate, 30g fiber, 1,511mg sodium

Make it 2,000 calories:Add 1 servingBerry-Kefir Smoothieto breakfast and 1 servingTraditional Greek Saladto dinner.

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#

Inflammation and Insulin Resistance#

Anti-Inflammatory Foods to Focus On:#

How to Meal-Prep Your Week of Meals:#

Breakfast (342 calories)#

A.M. Snack (176 calories)#

Lunch (383 calories)#

P.M. Snack (62 calories)#

Dinner (540 calories)#

Breakfast (297 calories)#

A.M. Snack (204 calories)#

Lunch (371 calories)#

P.M. Snack (206 calories)#

Dinner (414 calories)#

A.M. Snack (198 calories)#

P.M. Snack (139 calories)#

Dinner (443 calories)#

P.M. Snack (241 calories)#

Dinner (432 calories)#

A.M. Snack (135 calories)#

P.M. Snack (263 calories)#

A.M. Snack (139 calories)#

Lunch (343 calories)#

P.M. Snack (176 calories)#

Dinner (518 calories)#

A.M. Snack (268 calories)#

P.M. Snack (131 calories)#

Dinner (480 calories)#