In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsWhat Causes Insulin Resistance?Foods 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
What Causes Insulin Resistance?
Foods to Focus On
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Close
Photo: Kelsey Hansen
Insulin is a hormone that plays a vital role in how your body cells obtain energy to function properly. After meals, some of the food you eat is broken down into a sugar called glucose, causing a normal increase in blood sugar levels. In response, the pancreas releases insulin, which signals the body to move sugar out of the blood and into the muscle, liver and fat cells for energy.
According to theCenters for Disease Control and Prevention, when the body is insulin resistant, it doesn’t respond as efficiently to released insulin. As a result, the pancreas releases more and more insulin to counteract the decreased sensitivity and return the blood sugars to healthy levels. Over time, the pancreas can’t keep up with the increased demand for insulin, meaning that blood sugars are less able to return to normal levels, which results in elevated blood sugars. Insulin resistance is a precursor to several health concerns, including prediabetes, type 2 diabetes, polycystic ovary syndrome (PCOS), nonalcoholic fatty liver disease and obesity, perStatPearls.
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.
To support a healthy weight loss for most people, we set this plan at 1,500 calories a day and included lots of fiber and protein to support healthy 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.
As with all meal plans, this is meant to be a framework for a nutritious eating routine and doesn’t need to be followed exactly. The idea is to start cooking more meals at home and eating regular meals and snacks with plenty of protein, fiber, fruits and vegetables. Perfection is not required to reap the benefits of this eating plan.
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.
The #1 Habit to Break When You Have Insulin Resistance, According to a Dietitian
It’s pretty challenging to pinpoint exactly what causes insulin resistance. And, it can lurk for many years before symptoms are apparent, making it difficult to diagnose. However, factors like genetics, a sedentary lifestyle, a high-calorie, high-sugar diet, elevated LDL cholesterol and obesity may increase your risk of insulin resistance.
Insulin resistance can impact your weight because the excess blood sugars are stored as fat, particularly visceral fat—fat around the abdomen and organs, notes theAmerican Diabetes Association. That said, losing weight is one of the many steps that can help improve insulin resistance. TheNational Institute of Diabetes and Digestive and Kidney Diseases also emphasizes that the lack of physical activity can make it harder for your body to manage glucose levels.
12 Healthy Ways to Lower Your Blood Sugar
Learn More:10 Foods to Eat to Help You Lose Weight
How to Meal-Prep Your Week of Meals
Carson Downing
Breakfast (317 calories)
A.M. Snack (62 calories)
Lunch (368 calories)
P.M. Snack (265 calories)
Dinner (478 calories)
Daily Totals:1,490 calories, 98g fat, 75g protein, 90g carbohydrate, 31g fiber, 1,478mg sodium
Make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and add 3/4 cup plain strained (Greek-style) yogurt with 3 Tbsp. chopped walnuts to A.M. snack.
Photographer: Rachel Marek, Food stylist: Holly Dreesman
Breakfast (345 calories)
A.M. Snack (263 calories)
Lunch (351 calories)
P.M. Snack (125 calories)
Dinner (403 calories)
Daily Totals:1,485 calories, 61g fat, 78g protein, 163g carbohydrate, 28g fiber, 1,672mg sodium
Make it 2,000 calories:Increase to 2 Tbsp. natural peanut butter at A.M. snack, add 1 servingEverything Bagel Avocado Toastto lunch, add 1/4 cup unsalted dry-roasted almonds to P.M. snack and add 1 servingStrawberry Nice Creamas an evening snack.
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
A.M. Snack (206 calories)
P.M. Snack (179 calories)
Dinner (437 calories)
Daily Totals:1,517 calories, 64g fat, 78g protein, 160g carbohydrate, 32g fiber, 1,281mg sodium
Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the apple at lunch, add 1 servingEverything Bagel Avocado Toastto dinner and add 1 servingStrawberry Nice Creamas an evening snack.
Photographer: Jen Causey, Food Stylist: Margaret Dickeyt, Prop Stylist: Julia Bayless
Breakfast (286 calories)
P.M. Snack (185 calories)
Dinner (430 calories)
Daily Totals:1,515 calories, 75g fat, 68g protein, 152g carbohydrate, 37g fiber, 1,479mg sodium
Make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, add 1 servingEverything Bagel Avocado Toastto lunch and add 1 medium peach as an evening snack.
Kelsey Hansen
Dinner (428 calories)
Meal-Prep Tip:Reserve two servingsQuick Lemony Chicken Soupto have for lunch on Days 6 and 7.
Daily Totals:1,509 calories, 70g fat, 85g protein, 147g carbohydrate, 32g fiber, 1,530mg sodium
Make it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 medium peach to A.M. snack, add 1 servingEverything Bagel Avocado Toastto lunch and add 1 servingStrawberry Nice Creamas an evening snack.
A.M. Snack (95 calories)
Lunch (402 calories)
P.M. Snack (152 calories)
Dinner (509 calories)
Daily Totals:1,502 calories, 59g fat, 109g protein, 145g carbohydrate, 30g fiber, 1,786mg sodium
Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to A.M. snack, add 1 servingGuacamole Chopped Saladto dinner and add 1 medium peach as an evening snack.
Laura Kanya & Breana Killeen
A.M. Snack (156 calories)
P.M. Snack (131 calories)
Dinner (486 calories)
Daily Totals:1,492 calories, 59g fat, 115g protein, 132g carbohydrate, 31g fiber, 1,856mg sodium
Make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, add 1 Tbsp. chopped walnuts to A.M. snack and add 1/4 cup unsalted dry-roasted almonds to P.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.
