According to 2021 data from the National Health and Nutrition Examination Survey, 40% of people between 18 to 44 in the US have insulin resistance. Insulin resistance, sometimes called impaired insulin sensitivity, is a precursor to several health conditions, including diabetes and prediabetes, obesity and non-alcoholic fatty liver disease, per StatPearls.
Insulin is a hormone released by the pancreas in response to a rise in blood sugar, which is a natural response when the food you eat is broken down into a type of sugar called glucose.
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 the American Diabetes Association (ADA).
While there isn’t a singular cause of insulin resistance, the Centers 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 because added sugars are so prevalent in food and many people consume more than they realize, we opted to exclude them from this plan. Instead, we opted to focus on nutrients that are shown to improve blood sugars—like fiber and protein.
In this plan, you’ll find at least 35 grams of fiber daily and a minimum of 70 grams of protein to help improve insulin resistance. According to the National Institutes of Health, weight loss, even in small amounts, can help improve blood sugar levels and reduce the risk of developing type 2 diabetes.
To promote weight loss, we set this plan at 1,500 calories per day, a level where many people lose weight. We also included modifications for 1,200 and 2,000 calories per day for those with other calorie needs. As always, this meal plan is meant to serve as a framework for a nutritious eating plan. Follow your hunger cues and listen to your body. You know it best!
Related: The #1 Nutrient to Lower Blood Sugar Levels, According to a Diabetes Expert
Strategies to Improve Insulin Resistance:
- Increase Fiber: Fiber is linked to many health benefits, including protecting the heart and promoting a healthy gut. Additionally, it helps stabilize blood sugar levels and keeps you full for longer by slowing down digestion.
- Exercise Frequently: The CDC and the ADA cite increasing physical activity as one of the most important and beneficial steps for improving insulin resistance.
- Ensure Regular Meals: Eating regular meals and snacks, ideally with a good source of fiber and protein, helps promote stable blood sugars and prevents eating too much.
- Boost Protein: In addition to helping you build muscle and other body functions, protein also slows down digestion and improves satiety. Pairing protein-rich foods with those higher in carbohydrates helps tamper the blood sugar response and stabilize levels.
- Reduce Added Sugars: Though added sugar can be included in moderation, stick to the American Heart Association’s recommended daily max of 9 teaspoons of added sugar for men and 6 for women.
High-Fiber Foods to Focus On:
Some examples include:
- Whole grains: bulgur, oats, teff, whole-wheat, brown rice, quinoa, buckwheat and farro
- Beans and lentils
- Vegetables: Brussels sprouts, kale, corn, broccoli, cauliflower, collars, beets, sweet potato, leafy greens and carrots
- Fruits (especially fruit with skin and seeds): berries, pears, apples, oranges, clementine, fig, kiwi and avocado
- Nuts (including natural nut butters with no sugar added): walnuts, pistachios, pecans, almonds, cashews
- Seeds: sunflower, pumpkin, chia and flax
Related: The Best 3 High-Protein Carbs for Lower Blood Sugar
How to Meal-Prep Your Week of Meals:
- Make Overnight Oats with Chia Seeds to have for breakfast on Days 2 and 3.
- Prepare Meal-Prep Chili-Lime Chicken Bowls to have for lunch on Days 2 through 5.
Day 1
Breakfast (295 calories)
A.M. Snack (143 calories)
- ½ cup low-fat cottage cheese
- 1 cup blackberries
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 1,200 calories: Omit cottage cheese at A.M. snack and pear at lunch, plus change P.M. snack to 1 clementine.
Make it 2,000 calories: Add 1 serving Spinach, Peanut Butter & Banana Smoothie to breakfast and 20 dry-roasted unsalted almonds to A.M. snack.
Day 2
Breakfast (390 calories)
A.M. Snack (193 calories)
Lunch (413 calories)
P.M. Snack (101 calories)
- 1 medium pear
Dinner (415 calories)
Daily Totals: 1,512 calories, 67g fat, 80g protein, 164g carbohydrate 35g fiber, 1,531mg sodium
Make it 1,200 calories: Change breakfast to 1 serving Pineapple Green Smoothie, A.M. snack to ¼ cup blueberries and P.M. snack to 1 medium orange.
Make it 2,000 calories: Add 1 medium banana to lunch, ¼ cup dry-roasted unsalted almonds to P.M. snack and 1 serving Traditional Greek Salad to dinner.
Day 3
Breakfast (390 calories)
A.M. Snack (143 calories)
- ½ cup low-fat cottage cheese
- 1 cup blackberries
Lunch (413 calories)
P.M. Snack (95 calories)
- 1 medium apple
Dinner (448 calories)
Meal-Prep Tip: Reserve leftover Slow-Cooker Chicken Cacciatore with Polenta to have for dinner tomorrow.
Daily Totals: 1,489 calories, 53g fat, 96g protein, 167g carbohydrate, 37g fiber, 1,985mg sodium
Make it 1,200 calories: Change breakfast to 1 serving Pineapple Green Smoothie, omit cottage cheese at A.M. snack and change P.M. snack to ¼ cup sliced cucumbers.
Make it 2,000 calories: Add 18 dry-roasted unsalted almonds to A.M. snack, 2 Tbsp. natural peanut butter to P.M. snack and 2 cups mixed greens with 1 serving Balsamic Vinaigrette to dinner.
Day 4
Breakfast (303 calories)
- 1 cup low-fat plain strained yogurt, such as Greek-style
- 2 Tbsp. chopped walnuts, toasted if desired
- ½ cup blueberries
A.M. Snack (131 calories)
- 1 large pear
Lunch (413 calories)
P.M. Snack (221 calories)
- 1 cup edamame, in pods
- ⅓ cup raspberries
Dinner (448 calories)
Daily Totals: 1,517 calories, 49g fat, 110g protein, 165g carbohydrate, 35g fiber, 1,373mg sodium
Make it 1,200 calories: Change A.M. snack to 1 clementine and omit edamame at P.M. snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack, 1 medium banana to lunch and 2 cups mixed greens with 1 serving Balsamic Vinaigrette to dinner.
Day 5
Breakfast (303 calories)
- 1 cup low-fat plain strained yogurt, such as Greek-style
- 2 Tbsp. chopped walnuts, toasted if desired
- ½ cup blueberries
A.M. Snack (171 calories)
- ¾ cup edamame, in pods
- ⅓ cup raspberries
Lunch (413 calories)
P.M. Snack (193 calories)
Dinner (437 calories)
Daily Totals: 1,518 calories, 67g fat, 87g protein, 151g carbohydrate, 35g fiber, 1,318mg sodium
Make it 1,200 calories: Omit edamame at A.M. snack and change P.M. snack to 1 clementine
Make it 2,000 calories: Add 1 serving Traditional Greek Salad to dinner and 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack.
Day 6
Breakfast (295 calories)
A.M. Snack (186 calories)
- ½ cup low-fat plain kefir
- 1 large pear
Lunch (357 calories)
P.M. Snack (193 calories)
Dinner (488 calories)
Daily Totals: 1,519 calories, 65g fat, 77g protein, 167g carbohydrate, 37g fiber, 1,615mg sodium
Make it 1,200 calories: Change A.M. snack to ¼ cup blueberries and P.M. snack to 1 medium orange.
Make it 2,000 calories: Add 20 dry-roasted unsalted almonds to A.M. snack and 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack.
Day 7
Breakfast (295 calories)
A.M. Snack (90 calories)
- ½ cup low-fat plain kefir
- 1 clementine
Lunch (357 calories)
P.M. Snack (193 calories)
Dinner (588 calories)
Daily Totals: 1,523 calories, 75g fat, 70g protein, 151g carbohydrate, 35g fiber, 1,734mg sodium
Make it 1,200 calories: Change P.M. snack to 1 medium pear and change dinner to 1 serving Vegetarian Chopped Power Salad with Creamy Cilantro Dressing.
Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie and ¼ cup dry-roasted unsalted almonds to A.M. snack.