In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsHelpful StrategiesHigh-Fiber FoodsMeal 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
Helpful Strategies
High-Fiber Foods
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
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Photo: Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle
According to 2021 data from theNational Health and Nutrition Examination Survey, 40% of people between 18 to 44 in the U.S. have insulin resistance. Insulin resistance, sometimes called impaired insulin sensitivity, is a precursor to several health conditions, including prediabetes, type 2 diabetes and nonalcoholic fatty liver disease, according to theNational Institutes of Health(NIH).
When things are working smoothly, insulin helps move blood sugars into the cells for energy, which returns circulating blood sugar to normal baseline levels. Over time, the body can develop a tolerance to insulin, meaning the blood sugars don’t respond as well despite the body pumping out high insulin levels, which results in elevated blood sugar levels, per theAmerican Diabetes Association(ADA).
While there isn’t a singular cause of insulin resistance, theCenters for Disease Control and Prevention(CDC) cites factors that can increase risk, including a family history of type 2 diabetes, lack of physical activity and obesity. And becauseadded sugarsare so prevalent in food and many people consume more than they realize, we opted to exclude them from this plan. Instead, we focus on nutrients that are shown to improve blood sugars—like fiber and protein.
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 plan, you’ll find at least 35 grams of fiber daily and a minimum of 70 grams ofproteinto help improve insulin resistance. According to theNIH, movement, and, if necessary, losing weight can improve your body’s response to insulin. These actions, in addition to consuming nutrient-dense foods, can reverse insulin resistance and prevent or delay type 2 diabetes in people with prediabetes.
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.
Related:The #1 Nutrient to Lower Blood Sugar Levels, According to a Diabetes Expert
Strategies to Improve Insulin Resistance:
High-Fiber Foods to Focus On:
Some examples include:
Related:The Best 3 High-Protein Carbs for Lower Blood Sugar, According to a Dietitian
How to Meal-Prep Your Week of Meals:
Jen Causey
Breakfast (295 calories)
A.M. Snack (143 calories)
Lunch (377 calories)
P.M. Snack (193 calories)
Dinner (508 calories)
Daily Totals:1,517 calories, 69g fat, 89g protein, 147g carbohydrate, 40g fiber, 1,898mg sodium
Make it 2,000 calories:Add 1 servingSpinach, Peanut Butter & Banana Smoothieto breakfast and add 20 unsalted dry-roasted almonds to A.M. snack.
Breakfast (390 calories)
A.M. Snack (193 calories)
Lunch (413 calories)
P.M. Snack (101 calories)
Dinner (415 calories)
Daily Totals:1,512 calories, 67g fat, 80g protein, 164g carbohydrate, 35g fiber, 1,531mg sodium
Make it 2,000 calories:Add 1 medium banana to lunch, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 servingTraditional Greek Saladto dinner.
P.M. Snack (95 calories)
Dinner (448 calories)
Meal-Prep Tip:Reserve leftoverSlow-Cooker Chicken Cacciatore with Polentato have for dinner tomorrow.
Daily Totals:1,489 calories, 53g fat, 96g protein, 167g carbohydrate, 37g fiber, 1,985mg sodium
Make it 2,000 calories:Add 18 unsalted dry-roasted almonds to A.M. snack, add 2 Tbsp. natural peanut butter to P.M. snack and add 2 cups mixed greens with 1 servingBalsamic Vinaigretteto dinner.
Breakfast (303 calories)
A.M. Snack (131 calories)
P.M. Snack (221 calories)
Daily Totals:1,517 calories, 49g fat, 110g protein, 165g carbohydrate, 35g fiber, 1,373mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 1 medium banana to lunch and add 2 cups mixed greens with 1 servingBalsamic Vinaigretteto dinner.
Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely
A.M. Snack (171 calories)
Dinner (437 calories)
Daily Totals:1,518 calories, 67g fat, 87g protein, 151g carbohydrate, 35g fiber, 1,318mg sodium
Make it 2,000 calories:Add 1 servingTraditional Greek Saladto dinner and add 1 serving2-Ingredient Peanut Butter Banana Ice Creamas an evening snack.
Caitlin Bensel
A.M. Snack (186 calories)
Lunch (357 calories)
Dinner (488 calories)
Daily Totals:1,519 calories, 65g fat, 77g protein, 167g carbohydrate, 37g fiber, 1,615mg sodium
Make it 2,000 calories:Add 20 unsalted dry-roasted almonds to A.M. snack and add 1 serving2-Ingredient Peanut Butter Banana Ice Creamas an evening snack.
Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
A.M. Snack (90 calories)
Dinner (588 calories)
Daily Totals:1,523 calories, 75g fat, 70g protein, 151g carbohydrate, 35g fiber, 1,734mg sodium
Make it 2,000 calories:Add1 servingPineapple Green Smoothieand ¼ cup unsalted dry-roasted almonds to A.M. snack.
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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.
