7-Day Anti-Inflammatory Meal Plan for Insulin Resistance

Day 1

Breakfast (315 calories)

• 1 cup low-fat plain strained yogurt, such as Greek-style
• ½ cup raspberries
• 2 Tbsp. sliced almonds
• 1 Tbsp. chia seeds

Morning Snack (95 calories)

Lunch (388 calories)

Afternoon Snack (202 calories)

• ½ cup unsalted dry-roasted pistachios (measured in shell)
• 1 plum

Dinner (486 calories)

Daily totals: 1,485 calories, 69g fat, 97g protein, 127g carbohydrate, 33g fiber, 1,274mg sodium

To make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 2 Tbsp. natural peanut butter to A.M. snack.

Day 2

Breakfast (355 calories)

Morning Snack (99 calories)

Lunch (388 calories)

Afternoon Snack (227 calories)

• ½ cup unsalted dry-roasted pistachios (in shell)
• ⅔ cup blueberries

Dinner (454 calories)

Daily totals: 1,523 calories, 75g fat, 71g protein, 149g carbohydrate, 30g fiber, 1,845mg sodium

To make it 2,000 calories: Add 1 serving Strawberry-Banana Green Smoothie to breakfast and increase to 1 cup pistachios (in shell) at P.M. snack.

Day 3

Breakfast (355 calories)

Morning Snack (172 calories)

• 1 cup low-fat plain kefir
• 1 cup blackberries

Lunch (388 calories)

Afternoon Snack (154 calories)

• 20 unsalted dry-roasted almonds

Dinner (415 calories)

Evening Snack (39 calories)

Daily totals: 1,523 calories, 80g fat, 94g protein, 122g carbohydrate, 32g fiber, 1,718mg sodium

To make it 2,000 calories: Add 1 serving Strawberry-Banana Green Smoothie to breakfast and add 1/2 cup unsalted dry-roasted pistachios (in shell) to A.M. snack.

Day 4

Breakfast (315 calories)

• 1 cup low-fat plain strained yogurt, such as Greek-style
• ½ cup raspberries
• 2 Tbsp. sliced almonds
• 1 Tbsp. chia seeds

Morning Snack (99 calories)

Lunch (388 calories)

Afternoon Snack (202 calories)

• ½ cup unsalted dry-roasted pistachios (in shell)
• 1 plum

Dinner (454 calories)

Evening Snack (39 calories)

Daily totals: 1,498 calories, 75g fat, 96g protein,123g carbohydrate, 30g fiber, 1,122mg sodium

To make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 1 serving Horiatiki (Greek Salad) at dinner.

Day 5

Breakfast (355 calories)

Morning Snack (230 calories)

• ⅔ cup low-fat plain strained yogurt, such as Greek-style
• 3 Tbsp. sliced almonds
• ⅓ cup raspberries

Lunch (388 calories)

Afternoon Snack (99 calories)

Dinner (379 calories)

Evening Snack (39 calories)

Meal-Prep Tip: Reserve 2 servings of Lemon Chicken Orzo Soup with Kale to have for lunch on Days 6 and 7.

Daily totals: 1,490 calories, 66g fat, 94g protein, 142g carbohydrate, 30g fiber, 2,022mg sodium

To make it 2,000 calories: Add 1 serving Strawberry-Banana Green Smoothie to breakfast and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.

Day 6

Breakfast (315 calories)

• 1 cup low-fat plain strained yogurt, such as Greek-style
• ½ cup raspberries
• 2 Tbsp. sliced almonds
• 1 Tbsp. chia seeds

Morning Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Lunch (355 calories)

Afternoon Snack (59 calories)

Dinner (439 calories)

Evening Snack (39 calories)

Daily totals: 1,511 calories, 65g fat, 90g protein, 149g carbohydrate, 33g fiber, 1,643mg sodium

To make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.

Day 7

Breakfast (355 calories)

Morning Snack (230 calories)

• ⅔ cup low-fat plain strained yogurt, such as Greek-style
• 3 Tbsp. sliced almonds
• ⅓ cup raspberries

Lunch (355 calories)

Afternoon Snack (148 calories)

• ¼ cup unsalted dry-roasted pistachios (in shell)
• 1 cup blackberries

Dinner (372 calories)

Evening Snack (39 calories)

Daily totals: 1,499 calories, 63g fat, 112g protein, 127g carbohydrate, 28g fiber, 2,136mg sodium

To make it 2,000 calories: Add 1 serving Strawberry-Banana Green Smoothie to breakfast, add a 1-oz. slice whole-wheat baguette at lunch and increase to 1/2 cup unsalted dry-roasted pistachios (in shell) at P.M. snack.

Strategies to Prevent and Improve Insulin Resistance

Researchers aren’t quite sure what causes insulin resistance, and there likely isn’t one simple culprit. There are several factors that increase the risk of insulin resistance, like increased age, lack of exercise, genetic factors and food choices. Individuals with excessive body weight are at increased risk of insulin resistance, potentially due to the inflammatory effects of extra fat tissue. Here are some strategies to prevent and improve insulin resistance:

• Exercise: It’s one of the best ways to improve insulin resistance. Whether you prefer walking, lifting weights, swimming or something else, incorporate some movement into your life.
• Weight Loss: Losing even a small amount of weight can improve insulin resistance significantly. Instead of restricting foods, focus on things you can add to your rotation, like high-fiber foods and enough protein.
• Regular Meals: Eating three meals and a couple of nutritious snacks per day—with fiber, protein and unsaturated fats—can help keep your blood sugar stable while reducing your risk of insulin resistance.
• Reduce Added Sugar and Refined Carbs: While sweet foods can certainly be included in moderation, cutting back on refined carbs (think white bread, white pasta and pastries) and added sugar, like in sugary drinks and baked goods, helps improve your blood sugar and lower the risk of developing insulin resistance and type 2 diabetes.
• Focus on Fiber: In addition to helping manage your blood sugar, fiber also helps keep you full, improves your digestion, helps with weight loss and improves your heart health.
• Eat More Protein: Since protein doesn’t raise your blood sugars and keeps you satisfied, aim to incorporate some at each meal and snack, whether it’s animal-based or plant-based.