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.
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 on inflammation-boosting nutrients and include plenty of fiber and protein, 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 to increased chronic inflammation and a higher risk of insulin resistance and type 2 diabetes, according to 2022 research published in Missouri Medicine. While added sugars can certainly be included in moderation, many of us consume more added sugars than we realize–about 17 teaspoons each day, on average, according to the Centers for Disease Control and Prevention (CDC).
Per the CDC, healthy weight loss can decrease insulin resistance and improve blood sugar levels for people who have excessive weight or obesity. To facilitate healthy weight loss for many people, we set this plan at 1,500 calories per day and include modifications for 1,200 and 2,000 calories each day for those with other calorie needs. 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 a meal or two if there’s something else you prefer.
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 as increasing physical activity and incorporating a nutrient-dense, anti-inflammatory diet can help reduce the risk of developing insulin resistance. One review published in 2020 in Circulation Research found 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 inflammation include managing stress, getting more exercise, improving sleep quality and following the anti-inflammatory diet. The anti-inflammatory diet is similar to the popular Mediterranean 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. It limits pro-inflammatory foods such 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:
- Fish, especially fatty fish such as salmon, sardines, herring and tuna
- Olive oil
- Avocado and avocado oil
- Nuts, including natural nut butters
- Seeds, including flax, chia, pumpkin and hemp
- Fermented dairy (yogurt, kefir)
- Beans and lentils
- Whole grains (bulgur, quinoa, whole-grain rice, whole-wheat, oats and more)
- Fruits, especially berries, cherries, citrus fruits, pears, apples and more
- Vegetables, including dark leafy greens, beets, tomatoes, broccoli, cauliflower, cabbage and more
- Herbs and spices
How to Meal-Prep Your Week of Meals:
- Make to have for lunch on Days 2 through 5.
- Prepare to have for breakfast throughout the week.
Day 1
Breakfast (342 calories)
- 1 serving Two-Ingredient Banana Pancakes
- 2 Tbsp. almond butter, drizzled over pancakes
- ⅓ cup raspberries
A.M. Snack (176 calories)
- ¼ cup dry-roasted unsalted pistachios, shelled
Lunch (383 calories)
- 1 serving Cucumber-Chicken Green Goddess Wrap
- 1 plum
P.M. Snack (62 calories)
- 1 cup blackberries
Dinner (540 calories)
- 1 serving Lemony-Garlic Pan-Seared Salmon
- 1 serving
Daily Totals: 1,503 calories, 89g fat, 77g protein, 111g carbohydrate, 28g fiber, 1,364mg sodium
Make it 1,200 calories: Change A.M. snack to 1 clementine, reduce to ½ cup blackberries at P.M. snack and substitute 1 serving for the at dinner.
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.
Day 2
Breakfast (297 calories)
- 1 serving
A.M. Snack (204 calories)
- 1 large pear
- ⅔ cup low-fat plain kefir
Lunch (371 calories)
- 1 serving
- 1 medium apple
P.M. Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Dinner (414 calories)
- 1 serving Chicken Piccata Casserole
Daily Totals: 1,492 calories, 62g fat, 90g protein, 148g carbohydrate, 28g fiber, 1,804mg sodium
Make it 1,200 calories: Omit pear at A.M. snack and change P.M. snack to 1 medium orange.
Make it 2,000 calories: Add 1 serving to breakfast and 1 serving Traditional Greek Salad to dinner.
Day 3
Breakfast (342 calories)
- 1 serving Two-Ingredient Banana Pancakes
- 2 Tbsp. almond butter, drizzled over pancakes
- ⅓ cup raspberries
A.M. Snack (198 calories)
- 1 (5-oz.) container low-fat plain, strained yogurt, such as Greek-style
- ⅓ cup blueberries
- 2 Tbsp. sliced almonds or nut of choice
Lunch (371 calories)
- 1 serving
- 1 medium apple
P.M. Snack (139 calories)
- 1 large hard-boiled eggs
- 1 medium orange
Dinner (443 calories)
- 1 serving
- 1 serving
Daily Totals: 1,493 calories, 68g fat, 84g protein, 147g carbohydrate, 31g fiber, 1,436mg sodium
Make it 1,200 calories: Omit yogurt and almonds at A.M. snack and change P.M. snack to 1 clementine.
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.
Day 4
Breakfast (297 calories)
- 1 serving
A.M. Snack (176 calories)
- ¼ cup dry-roasted unsalted pistachios, shelled
Lunch (371 calories)
- 1 serving
- 1 medium apple
P.M. Snack (241 calories)
- 1 large pear
- 1 cup low-fat plain kefir
Dinner (432 calories)
- 1 serving Cajun-Spiced Tofu Tostadas with Beet Crema
Daily Totals: 1,516 calories, 68g fat, 77g protein, 159g carbohydrate, 28g fiber, 1,630mg sodium
Make it 1,200 calories: Change A.M. snack to 1 medium banana and omit apple at lunch and pear at P.M. snack.
Make it 2,000 calories: Add 1 serving to breakfast and 1 serving Easy Pineapple Coleslaw to dinner.
Day 5
Breakfast (297 calories)
- 1 serving
A.M. Snack (135 calories)
- 1 (5-oz.) container low-fat plain, strained yogurt, such as Greek-style
- ½ cup raspberries
Lunch (371 calories)
- 1 serving
- 1 medium apple
P.M. Snack (263 calories)
- 1 large pear
- 3 Tbsp. dry-roasted unsalted pistachios, shelled
Dinner (432 calories)
- 1 serving
Daily Totals: 1,498 calories, 62g fat, 103g protein, 136g carbohydrate, 29g fiber, 1,820mg sodium
Make it 1,200 calories: Omit apple at lunch and change P.M. snack to 1 medium orange.
Make it 2,000 calories: Add 1 serving to breakfast and add 1 1/2 Tbsp. natural peanut butter to the apple at lunch.
Day 6
Breakfast (342 calories)
- 1 serving Two-Ingredient Banana Pancakes
- 2 Tbsp. almond butter, drizzled over pancakes
- ⅓ cup raspberries
A.M. Snack (139 calories)
- 1 medium orange
- 1 large hard-boiled egg
Lunch (343 calories)
- 1 serving Greek Salad with Edamame
P.M. Snack (176 calories)
- ¼ cup dry-roasted unsalted pistachios, shelled
Dinner (518 calories)
- 1 serving Pesto Tuna Noodle Casserole
Daily Totals: 1,517 calories, 87g fat, 74g protein, 127g carbohydrate, 30g fiber, 1,420mg sodium
Make it 1,200 calories: Omit hard-boiled egg at A.M. snack, change lunch to 1 serving and change P.M. snack to ½ cup blueberries.
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 serving Massaged Kale Salad to dinner.
Day 7
Breakfast (297 calories)
- 1 serving
A.M. Snack (268 calories)
- ¼ cup dry-roasted unsalted almonds
- 1 cup blackberries
Lunch (343 calories)
- 1 serving Greek Salad with Edamame
P.M. Snack (131 calories)
- 1 large pear
Dinner (480 calories)
- 1 serving
Daily Totals: 1,519 calories, 82g fat, 74g protein, 128g carbohydrate, 30g fiber, 1,511mg sodium
Make it 1,200 calories: Omit almonds at A.M. snack and change lunch to 1 serving .
Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and 1 serving Traditional Greek Salad to dinner.
