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7-Day Weight-Loss Meal Plan for Insulin Resistance
| Meal Plan at a Glance | ||
|---|---|---|
| BREAKFAST/ A.M. SNACK | LUNCH/ P.M. SNACK | DINNER |
| Omelet & orange/ Blackberries | Tuna salad & plum/ Almonds & peach | Salmon caprese & eggplant salad |
| Yogurt, granola & raspberries/ Banana & nut butter | Chopped salad & apple/ Kefir & blackberries | Grilled chicken & cabbage salad |
| Yogurt, granola & raspberries/ Almonds | Chopped salad & apple/ Pear & egg | Lentils & kale with fried eggs |
| Toast, nut butter & kefir/ Banana & nut butter | Chopped salad & apple/ Almonds & blackberries | Steak taco salad |
| Yogurt, granola & raspberries/ Almonds | Chopped salad & apple/ Pear & egg | Chicken soup & salad |
| Yogurt, granola & raspberries/ Apple | Chicken soup & bell pepper with hummus/ Kefir & blueberries | Fish tacos |
| Omelet & orange/ Yogurt & raspberries | Chicken soup & bell pepper with hummus/ Pear | Peanut noodles & chicken |
Day 1
Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Phoebe Hauser
Breakfast (317 calories)
Morning Snack (62 calories)
Lunch (368 calories)
Afternoon Snack (265 calories)
- ¼ cup unsalted dry-roasted almonds
- 1 medium peach
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 serving Raspberry-Kefir Power Smoothie to breakfast and add 3/4 cup plain strained (Greek-style) yogurt with 3 Tbsp. chopped walnuts to A.M. snack.
Day 2
Photographer: Rachel Marek, Food stylist: Holly Dreesman
Breakfast (345 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- 1 serving Maple Granola
- ½ cup raspberries
Morning Snack (263 calories)
- 1 medium banana
- 1½ Tbsp. natural peanut butter
Lunch (351 calories)
Afternoon Snack (125 calories)
- ¾ cup low-fat plain kefir
- ½ cup blueberries
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 serving Everything Bagel Avocado Toast to lunch, add 1/4 cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Strawberry Nice Cream as an evening snack.
Day 3
Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster
Breakfast (345 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- 1 serving Maple Granola
- ½ cup raspberries
Morning Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Lunch (351 calories)
Afternoon Snack (179 calories)
- 1 medium pear
- 1 large hard-boiled egg
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 serving Everything Bagel Avocado Toast to dinner and add 1 serving Strawberry Nice Cream as an evening snack.
Day 4
Photographer: Jen Causey, Food Stylist: Margaret Dickeyt, Prop Stylist: Julia Bayless
Breakfast (286 calories)
- 1 slice sprouted-wheat or whole-wheat toast
- 1 Tbsp. natural peanut butter
- 1 cup low-fat plain kefir
Morning Snack (263 calories)
- 1 medium banana
- 1½ Tbsp. natural peanut butter
Lunch (351 calories)
Afternoon Snack (185 calories)
- 20 unsalted dry-roasted almonds
- ½ cup blackberries
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 serving Raspberry-Kefir Power Smoothie to breakfast, add 1 serving Everything Bagel Avocado Toast to lunch and add 1 medium peach as an evening snack.
Day 5
Kelsey Hansen
Breakfast (345 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- 1 serving Maple Granola
- ½ cup raspberries
Morning Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Lunch (351 calories)
Afternoon Snack (179 calories)
- 1 medium pear
- 1 large hard-boiled egg
Dinner (428 calories)
Meal-Prep Tip: Reserve two servings Warm Up with a Quick Lemony Chicken Soup to 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 serving Everything Bagel Avocado Toast to lunch and add 1 serving Strawberry Nice Cream as an evening snack.
Day 6
Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf
Breakfast (345 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- 1 serving Maple Granola
- ½ cup raspberries
Morning Snack (95 calories)
Lunch (402 calories)
Afternoon Snack (152 calories)
- 1 cup low-fat plain kefir
- ½ cup blueberries
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 serving Guacamole Chopped Salad to dinner and add 1 medium peach as an evening snack.
Day 7
Laura Kanya & Breana Killeen
Breakfast (317 calories)
Morning Snack (156 calories)
- ¾ cup low-fat plain strained (Greek-style) yogurt
- ½ cup raspberries
Lunch (402 calories)
Afternoon 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 serving Raspberry-Kefir Power Smoothie to breakfast, add 1 Tbsp. chopped walnuts to A.M. snack and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.
Frequently Asked Questions
Is it OK to mix and match meals if there’s one I don’t like?Yes! This meal plan is meant to serve as inspiration. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious Low-Carb Recipes.
Can I eat the same breakfast or lunch every day?Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 286 to 345 calories while the lunches span 351 to 402 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.
Why is there not a modification for 1,200 calories?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.
Can insulin resistance lead to type 2 diabetes?Yes, insulin resistance is a precursor to several health concerns, including prediabetes, type 2 diabetes, polycystic ovary syndrome (PCOS), nonalcoholic fatty liver disease and obesity.
Tips for Managing Insulin Resistance
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. Cutting back on these foods is a great place to start. Adding more fiber-rich plant foods and lean proteins, and reducing foods high in added sugar and saturated fat can help improve diet quality overall.
Insulin resistance can impact your weight because the excess blood sugars are stored as fat, particularly visceral fat—fat around the abdomen and organs. That said, losing weight is one of the many steps that can help improve insulin resistance. The lack of physical activity can make it harder for your body to manage glucose levels. So, getting into a good workout routine may also help you manage insulin resistance.
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.
Dig Deeper
What Happens to Your Body When You Have Insulin Resistance
Is There Such a Thing as Good Carbs and Bad Carbs?
