30-Day Beginner-Friendly Meal Plan for Insulin Resistance

DAYS	1	2	3	4	5	6	7
MEALS	Breakfast: Avocado Toast with Jammy Eggs ——– Lunch: Green Salad with Edamame & Beets ——– Dinner: Maple-Mustard Salmon with Veggies	Breakfast: Yogurt with Grandpa’s Granola & Blueberries ——– Lunch: One-Pot Chicken & Rice Soup + Avocado Toast ——– Dinner: Lemon-Garlic Chicken Casserole	Breakfast: Yogurt with Grandpa’s Granola & Blueberries ——– Lunch: One-Pot Chicken & Rice Soup + Avocado Toast ——– Dinner: Creamy Orecchiette with Sausage & Peas	Breakfast: Egg, Cheese & Spinach Breakfast Burrito + Apple ——– Lunch: One-Pot Chicken & Rice Soup + Avocado Toast ——– Dinner: 5-Ingredient Avocado & Chickpea Salad	Breakfast: Yogurt with Grandpa’s Granola & Blueberries ——– Lunch: One-Pot Chicken & Rice Soup + Avocado Toast ——– Dinner: Poblano & Corn Chicken Fajitas + Vinegary Slaw	Breakfast: Egg, Cheese & Spinach Breakfast Burrito + Apple ——– Lunch: 10-Minute Tuna Melt + Strawberries ——– Dinner: Cilantro-Lime Shrimp Bowl	Breakfast: Yogurt with Grandpa’s Granola & Blueberries ——– Lunch: 10-Minute Tuna Melt + Strawberries ——– Dinner: Lemon Chicken & Potatoes with Kale + Carrot-Cabbage Salad
DAILY TOTALS	Calories: 1,801 Fat: 97g Saturated Fat: 16g Protein: 100g Carbs: 150g Fiber: 36g Sodium: 1,673mg	Calories: 1,817 Fat: 70g Saturated Fat: 14g Protein: 101g Carbs: 202g Fiber: 36g Sodium: 1,888mg	Calories: 1,792 Fat: 57g Saturated Fat: 14g Protein: 117g Carbs: 228g Fiber: 40g Sodium: 1,947mg	Calories: 1,823 Fat: 71g Saturated Fat: 14g Protein: 102g Carbs: 222g Fiber: 50g Sodium: 1,915mg	Calories: 1,806 Fat: 78g Saturated Fat: 14g Protein: 107g Carbs: 186g Fiber: 37g Sodium: 2,253mg	Calories: 1,816 Fat: 62g Saturated Fat: 14g Protein: 118g Carbs: 213g Fiber: 42g Sodium: 2,030mg	Calories: 1,798 Fat: 65g Saturated Fat: 14g Protein: 137g Carbs: 192g Fiber: 38g Sodium: 2,128mg

Week 1

Day 1

Daily Totals: 1,801 calories, 97g fat, 16g saturated fat, 100g protein, 150g carbohydrate, 36g fiber, 1,673mg sodium

Breakfast (407 calories, 29g carbs)

Lunch (418 calories, 36g carbs)

Dinner (503 calories, 37g carbs)

Snacks

Make it 1,500 calories: Omit Banana–Peanut Butter Yogurt Parfait  snack.

Make it 2,000 calories: Add 1 serving Simple Spinach Salad to dinner.

Day 2

Daily Totals: 1,817 calories, 70g fat, 14g saturated fat, 101g protein, 202g carbohydrate, 36g fiber, 1,888mg sodium

Breakfast (390 calories, 49g carbs)

• 1 cup nonfat plain strained (Greek-style) yogurt

• Serve with: ½ cup blueberries

Lunch (476 calories, 38g carbs)

Dinner (517 calories, 50g carbs)

Snacks

• 1 cup edamame, in pods + 1 medium orange (241 calories, 37g carbs)

Make it 1,500 calories: Change snacks to 1 cup nonfat plain kefir

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.

Day 3

Daily Totals: 1,792 calories, 57g fat, 14g saturated fat, 117g protein, 228g carbohydrate, 40g fiber, 1,947mg sodium

Breakfast (390 calories, 49g carbs)

Lunch (476 calories, 38g carbs)

Dinner (400 calories, 50g carbs)

Evening Snack (100 calories, 17g carbs)

• 1 cup nonfat plain kefir + 1 medium apple (185 calories, 37g carbs)
• 1 cup edamame + 1 medium orange (241 calories, 37g carbs)

Make it 1,500 calories: Change snacks to 1 cup nonfat plain kefir + 1 medium orange and 1 serving Crunchy Roasted Chickpeas.

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.

Day 4

Daily Totals: 1,823 calories, 71g fat, 14g saturated fat, 102g protein, 222g carbohydrate, 50g fiber, 1,915mg sodium

Breakfast (389 calories, 45g carbs)

• Serve with: 1 medium apple

Lunch (476 calories, 38g carbs)

Dinner (430 calories, 48g carbs)

Snacks

• 1 cup nonfat plain kefir + 1 cup cherries (187 calories, 37g carbs)
• 1 cup edamame (in pods) + 1 medium orange (241 calories, 37g carbs)
• 1 serving Crunchy Roasted Chickpeas (100 calories, 17g carbs)

Make it 1,500 calories: Change snacks to 1 cup edamame (in pods) + 1 medium orange 

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at breakfast.

Day 5

Daily Totals: 1,806 calories, 78g fat, 14g saturated fat, 107g protein, 186g carbohydrate, 37g fiber, 2,253mg sodium

Breakfast (390 calories, 49g carbs)

Lunch (476 calories, 38g carbs)

Dinner (602 calories, 48g carbs)

Snacks

Make it 1,500 calories: Change snacks to ½ cup nonfat plain kefir.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.

Day 6

Daily Totals: 1,816 calories, 62g fat, 14g saturated fat, 118g protein, 213g carbohydrate, 42g fiber, 2,030mg sodium

Breakfast (389 calories, 45g carbs)

Lunch (407 calories, 35g carbs)

• Serve with: ½ cup sliced strawberries

Dinner (541 calories, 55g carbs)

Snacks

• ½ cup nonfat plain strained (Greek-style) yogurt + ¾ cup cherries (139 calories, 23g carbs)
• 1 cup edamame (in pods) + 1 medium orange (241 calories, 37g carbs)
• 1 serving Crunchy Roasted Chickpeas (100 calories, 17g carbs)

Make it 1,500 calories: Omit apple at breakfast and omit 1 cup edamame (in pods) + 1 medium orange from the snacks.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at breakfast.

Day 7

Daily Totals: 1,798 calories, 65g fat, 14g saturated fat, 137g protein, 192g carbohydrate, 38g fiber, 2,128mg sodium

Breakfast (390 calories, 49g carbs)

Lunch (433 calories, 42g carbs)

Dinner (515 calories, 41g carbs)

Snacks

• 1 cup edamame (in pods) + 1 medium orange (241 calories, 37g carbs)

Make it 1,500 calories: Omit blueberries at breakfast and omit 1 cup edamame (in pods) + 1 medium orange from the snacks.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as a snack.

Week 2

Day 8

Daily Totals: 1,799 calories, 52g fat, 14g saturated fat, 134g protein, 207g carbohydrate, 40g fiber, 2,051mg sodium

Breakfast (389 calories, 45g carbs)

Lunch (398 calories, 47g carbs)

• Serve with: 1 cup cherries

Dinner (498 calories, 54g carbs)

• Serve with: 1 cup cooked quinoa

Snacks

Make it 1,500 calories: Change snacks to 1 cup nonfat plain strained (Greek-style) yogurt + 1 cup blackberries.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at breakfast.

Day 9

Daily Totals: 1,780 calories, 72g fat, 13g saturated fat, 114g protein, 187g carbohydrate, 37g fiber, 1,608mg sodium

Breakfast (421 calories, 49g carbs)

• Serve with: 1 cup nonfat plain kefir

Lunch (381 calories, 43g carbs)

Dinner (458 calories, 37g carbs)

Snacks

Make it 1,500 calories: Omit 1 serving Banana–Peanut Butter Yogurt Parfait from the snacks.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as a snack.

Day 10

Daily Totals: 1,791 calories, 78g fat, 13g saturated fat, 90g protein, 201g carbohydrate, 40g fiber, 1,325mg sodium

Breakfast (376 calories, 43g carbs)

Lunch (381 calories, 43g carbs)

Dinner (514 calories, 57g carbs)

Snacks

Make it 1,500 calories: Omit 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as a snack.

Day 11

Daily Totals: 1,778 calories, 74g fat, 13g saturated fat, 113g protein, 183g carbohydrate, 42g fiber, 2,003mg sodium

Breakfast (376 calories, 43g carbs)

Lunch (381 calories, 43g carbs)

Dinner (620 calories, 44g carbs)

• Serve with: 1-oz. slice whole-wheat baguette

Snacks

Make it 1,500 calories: Omit 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as a snack.

Day 12

Daily Totals: 1,781 calories, 79g fat, 14g saturated fat, 109g protein, 186g carbohydrate, 40g fiber, 1,597mg sodium

Breakfast (385 calories, 33g carbs)

• Serve with: 1 cup nonfat plain kefir

Lunch (381 calories, 43g carbs)

Dinner (492 calories, 43g carbs)

• Serve with: 1-oz. slice whole-wheat baguette

Snacks

Make it 1,500 calories: Omit 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.

Day 13

Daily Totals: 1,797 calories, 84g fat, 14g saturated fat, 98g protein, 188g carbohydrate, 48g fiber, 1,451mg sodium

Breakfast (385 calories, 33g carbs)

Lunch (462 calories, 38g carbs)

Dinner (427 calories, 49g carbs)

Snacks

Make it 1,500 calories: Omit 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.

Day 14

Daily Totals: 1,784 calories, 57g fat, 13g saturated fat, 126g protein, 214g carbohydrate, 44g fiber, 1,732mg sodium

Breakfast (389 calories, 45g carbs)

Lunch (398 calories, 47g carbs)

Dinner (436 calories, 45g carbs)

Snacks

Make it 1,500 calories: Omit apple at breakfast and omit 1 serving Cottage Cheese Snack Jar from the snacks.

Week 3

Day 15

Daily Totals: 1,808 calories, 65g fat, 13g saturated fat, 132g protein, 186g carbohydrate, 34g fiber, 1,532mg sodium

Breakfast (390 calories, 49g carbs)

Lunch (398 calories, 47g carbs)

Dinner (443 calories, 34g carbs)

Snacks

• 1 serving Cottage Cheese Snack Jar (219 calories, 23g carbs)
• ¼ cup dry-roasted unsalted almonds (206 calories, 7g carbs)
• 1 cup nonfat plain kefir + 1 cup blackberries (152 calories, 26g carbs)

Make it 1,500 calories: Change snacks to ¼ cup dry-roasted unsalted almonds and 1 cup nonfat plain kefir.

Make it 2,000 calories: Add 1 serving Cacio e Pepe Kale Salad to dinner.

Day 16

Daily Totals: 1,802 calories, 85g fat, 12g saturated fat, 112g protein, 162g carbohydrate, 39g fiber, 1,511mg sodium

Breakfast (478 calories, 45g carbs)

Lunch (424 calories, 40g carbs)

Dinner (392 calories, 35g carbs)

Snacks

Make it 1,500 calories: Omit 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as a snack.

Day 17

Daily Totals: 1,795 calories, 82g fat, 12g saturated fat, 94g protein, 186g carbohydrate, 44g fiber, 1,582mg sodium.

Breakfast (478 calories, 45g carbs)

Lunch (424 calories, 40g carbs)

Dinner (385 calories, 59g carbs)

Snacks

Make it 1,500 calories: Omit 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.

Day 18

Daily Totals: 1,781 calories, 82g fat, 14g saturated fat, 103g protein, 169g carbohydrate, 41g fiber, 1,562mg sodium

Breakfast (478 calories, 45g carbs)

Lunch (424 calories, 40g carbs)

Dinner (412 calories, 43g carbs)

Snacks

• 1 medium apple + 1 ½ Tbsp. natural peanut butter (252 calories, 30g carbs)

Make it 1,500 calories: Omit clementine at lunch and omit 1 medium apple + 1 ½ Tbsp. natural peanut butter as a snack.

Make it 2,000 calories: Add 1 serving Chopped Salad with Italian Vinaigrette to dinner.

Day 19

Daily Totals: 1,779 calories, 76g fat, 12g saturated fat, 115g protein, 175g carbohydrate, 36g fiber, 1,390mg sodium

Breakfast (379 calories, 45g carbs)

Lunch (424 calories, 40g carbs)

Dinner (412 calories, 43g carbs)

Snacks

Make it 1,500 calories: Reduce to ¼ cup blackberries at breakfast and omit ¼ cup dry-roasted unsalted almonds + ½ cup blueberries as a snack.

Make it 2,000 calories: Add 1 serving Chopped Salad with Italian Vinaigrette to dinner.

Day 20

Daily Totals: 1,825 calories, 96g fat, 14g saturated fat, 110g protein, 157g carbohydrate, 46g fiber, 1,985mg sodium

Breakfast (407 calories, 29g carbs)

Lunch (451 calories, 46g carbs)

Dinner (592 calories, 46g carbs)

Snacks

Make it 1,500 calories: Change snacks to ½ cup low-fat plain kefir.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.

Day 21

Daily Totals: 1,786 calories, 80g fat, 11g saturated fat, 104g protein, 189g carbohydrate, 52g fiber, 1,241mg sodium

Breakfast (379 calories, 45g carbs)

Lunch (451 calories, 46g carbs)

Dinner (431 calories, 51g carbs)

Snacks

Make it 1,500 calories: Change snacks to 1 serving Cottage Cheese Snack Jar with Fruit.

Week 4

Day 22

Daily Totals: 1,814 calories, 79g fat, 13g saturated fat, 110g protein, 177g carbohydrate, 36g fiber, 1,568mg sodium

Breakfast (391 calories, 44g carbs)

Lunch (470 calories, 40g carbs)

Dinner (497 calories, 45g carbs)

Snacks

Make it 1,500 calories: Omit cherries at breakfast and omit 1 cup edamame (in pods) + 1 cup blackberries as a snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.

Day 23

Daily Totals: 1,786 calories, 72g fat, 14g saturated fat, 127g protein, 185g carbohydrate, 46g fiber, 1,728mg sodium

Breakfast (385 calories, 33g carbs)

Lunch (465 calories, 45g carbs)

• Serve with: 1 medium pear

Dinner (455 calories, 49g carbs)

• Serve with: 1-oz. slice whole-wheat baguette

Snacks

Make it 1,500 calories: Omit 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 24

Daily Totals: 1,776 calories, 82g fat, 13g saturated fat, 112g protein, 179g carbohydrate, 46g fiber, 1,005mg sodium

Breakfast (379 calories, 45g carbs)

Lunch (465 calories, 45g carbs)

Dinner (537 calories, 54g carbs)

Snacks

Make it 1,500 calories: Change snacks to ½ cup edamame.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as a snack.

Day 25

Daily Totals: 1,786 calories, 70g fat, 13g saturated fat, 119g protein, 179g carbohydrate, 47g fiber, 1,865mg sodium

Breakfast (385 calories, 33g carbs)

Lunch (465 calories, 45g carbs)

Dinner (417 calories, 32g carbs)

Snacks

Make it 1,500 calories: Change snacks to 1 medium apple + 1 Tbsp. natural peanut butter.

Make it 2,000 calories: Add 1 serving Citrus-Arugula Salad to dinner.

Day 26

Daily Totals: 1,799 calories, 79g fat, 12g saturated fat, 124g protein, 161g carbohydrate, 43g fiber, 1,259mg sodium

Breakfast (379 calories, 45g carbs)

Lunch (465 calories, 45g carbs)

Dinner (529 calories, 40g carbs)

Snacks

• 1 serving Cottage Cheese Snack Jar (219 calories, 23g carbs)
• ¼ cup dry-roasted unsalted almonds (206 calories, 7g carbs)

Make it 1,500 calories: Change snacks to 1 serving Crunchy Roasted Chickpeas.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as a snack.

Day 27

Daily Totals: 1,775 calories, 78g fat, 14g saturated fat, 97g protein, 184g carbohydrate, 45g fiber, 2,248mg sodium

Breakfast (407 calories, 29g carbs)

Lunch (374 calories, 46g carbs)

• Serve with: 1 medium orange

Dinner (519 calories, 57g carbs)

Snacks

• 1 serving Cottage Cheese Snack Jar (219 calories, 23g carbs)
• 1 medium apple + 1 ½ Tbsp. natural peanut butter (252 calories, 30g carbs)

Make it 1,500 calories: Omit 1 medium apple + 1 ½ Tbsp. natural peanut butter as a snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.

Day 28

Daily Totals: 1,791 calories, 72g fat, 14g saturated fat, 108g protein, 192g carbohydrate, 40g fiber, 1,656mg sodium

Breakfast (379 calories, 45g carbs)

Lunch (374 calories, 46g carbs)

Dinner (519 calories, 57g carbs)

Snacks

Make it 1,500 calories: Omit 1 medium apple + 2 Tbsp. natural peanut butter as a snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.

Week 5

Day 29

Daily Totals: 1,810 calories, 75g fat, 14g saturated fat, 114g protein, 183g carbohydrate, 42g fiber, 2,065mg sodium

Breakfast (391 calories, 44g carbs)

Lunch (374 calories, 46g carbs)

Dinner (681 calories, 46g carbs)

• Serve with: ¾ cup cooked quinoa

Snacks

Make it 1,500 calories: Omit cherries at breakfast and omit 1 serving Cottage Cheese Snack Jar as a snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as a snack.

Day 30

Daily Totals: 1.815 calories, 78g fat, 14g saturated fat, 107g protein, 180g carbohydrate, 40g fiber, 2,221mg sodium

Breakfast (499 calories, 40g carbs)

Lunch (374 calories, 46g carbs)

Dinner (418 calories, 40g carbs)

Snacks

• 1 medium apple + 2 Tbsp. natural peanut butter (305 calories, 31g carbs)
• 1 serving Cottage Cheese Snack Jar (219 calories, 23g carbs)

Make it 1,500 calories: Omit 1 medium apple + 2 Tbsp. natural peanut butter as a snack.

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.

Other Tips for Supporting Healthy Blood Sugar Levels 

• Include Plenty of Fiber: Fiber is a type of indigestible carbohydrate found in foods like whole grains, oats, beans, lentils, nuts, fruits and vegetables. Eating enough fiber can help manage blood sugar levels, reduce blood sugar spikes, improve heart health and help with weight management. 
• Pair Protein with Carbs: Because protein has a minimal impact on blood sugar levels, pairing protein foods with carbohydrates can help reduce blood sugar spikes compared to carbs eaten without protein. Protein is digested slowly and can help promote more stable blood sugar levels. You’ll see in this plan that we aim to avoid including carbs if they don’t have a protein source, which is why we paired fruit with proteins like edamame, yogurt or peanut butter.
• Exercise Regularly: Aim to get at least 150 minutes of moderate-intensity exercise, like a brisk walk, every week. Regular exercise can help improve blood sugar levels and reduce the risk of developing type 2 diabetes. You don’t have to commit tons of time to exercise for it to have a positive impact on your blood sugar levels. Research shows that walking for just 10 minutes after a meal can have a significant improvement on blood sugar levels.