Insulin is a hormone that plays a vital role in how the body’s cells get energy to function properly. After meals, some of the food you eat breaks down into a sugar called glucose, causing a natural increase in blood sugar levels. In response, the pancreas releases insulin, which signals the body to move sugar from the blood to the muscles, liver and fat cells for energy.
According to the Centers for Disease Control and Prevention (CDC), when the body is insulin resistant, it does not respond efficiently by secreting insulin. As a result, the pancreas secretes more and more insulin to counter the decreased sensitivity and return blood sugar to healthy levels. Over time, the pancreas cannot keep up with the increased demand for insulin, which means blood sugar is less able to return to normal levels, resulting in high blood sugar. Insulin resistance is a precursor to many health concerns, including prediabetes, type 2 diabetes, polycystic ovary syndrome (PCOS), non-alcoholic fatty liver disease and obesity, according to StatPearls.
What causes insulin resistance?
It is very difficult to determine the exact causes of insulin resistance. It can remain for many years before symptoms appear, making it difficult to diagnose. However, factors such as genetics, sedentary living, a high-calorie and sugar diet, high LDL cholesterol and obesity may increase the risk of insulin resistance.
Insulin resistance can affect your weight because excess blood sugars are stored as fat, especially visceral fat, which is fat around the abdomen and organs, notes the Obesity Medicine Society. However, losing weight is one of many steps that can help improve insulin resistance.
To support healthy weight loss for most people, we set this plan at 1,500 calories per day and include plenty of fiber and protein to support healthy blood sugar levels and improve satiety. We’ve included modifications to 1,200 and 2,000 calories per day for those with other calorie needs. As with all meal plans, this is meant to be a framework for a nutritious eating routine. If there’s a swap you like, or you have dinner with a friend one evening, don’t worry. The idea is to start cooking more meals at home and eat regular meals and snacks that contain plenty of protein, fibre, fruits and vegetables. Perfection is not required to reap the benefits of this eating plan.
Foods to focus on
- vegetables
- Fruit, such as berries, pears, apples, etc
- Whole grains (brown rice, quinoa, freekeh, whole wheat, bulgur, oats, etc.)
- Lean protein
- egg
- Fermented dairy products (yogurt, kefir)
- Fish
- Healthy fats (such as olive oil and avocado)
- Nuts and seeds, including natural nut butters (no added sugar)
Learn more: 10 foods you should eat to help you lose weight
How to meal prep for your meal week
- Make a chopped salad with chickpeas, olives, and feta for lunch on days 2 through 5.
- Prepare maple granola for breakfast throughout the week
Day 1
Breakfast (317 calories)
Morning snack (62 calories)
Lunch (368 calories)
Evening snack (265 calories)
- A quarter cup of dry, unsalted almonds
- 1 medium peach
Dinner (478 calories)
Daily total: 1490 calories, 98 grams of fat, 75 grams of protein, 90 grams of carbohydrates, 31 grams of fiber, 1478 mg of sodium.
Make it 1,200 calories: Omit oranges in breakfast and almonds in the afternoon snack.
Make it 2,000 calories: Add 1 serving of berry kefir smoothie to your breakfast and add 3/4 cup plain yogurt (Greek style) with 3 tbsp. Chopped walnuts for a morning snack.
the second day
Breakfast (345 calories)
- 1 cup plain, low-fat yogurt (Greek style).
- 1 serving maple granola
- ½ cup berries
Morning snack (263 calories)
- 1 medium banana
- 1 ½ tablespoon. Natural peanut butter
Lunch (351 calories)
Evening snack (125 calories)
- ¾ cup of plain low-fat kefir
- ½ cup blueberries
Dinner (403 calories)
Daily total: 1485 calories, 61 grams of fat, 78 grams of protein, 163 grams of carbohydrates, 28 grams of fiber, 1672 mg of sodium.
Make it 1,200 calories: Change your morning snack to 1/2 cup of blackberries and omit the blueberries in your evening snack.
Make it 2,000 calories: Increase to 2 tablespoons. Natural peanut butter for a morning snack, add 1 serving of avocado toast bagel to lunch, 1/4 cup of dry roasted, unsalted almonds to an evening snack, and 1 serving of Strawberry Cream for an evening snack.
Day 3
Breakfast (345 calories)
- 1 cup plain, low-fat yogurt (Greek style).
- 1 serving maple granola
- ½ cup berries
Morning snack (206 calories)
- A quarter cup of dry, unsalted almonds
Lunch (351 calories)
Evening snack (179 calories)
- 1 medium pear
- 1 large boiled egg
Dinner (437 calories)
Daily total: 1,517 calories, 64 grams of fat, 78 grams of protein, 160 grams of carbohydrates, 32 grams of fiber, 1,281 mg of sodium.
Make it 1,200 calories: Change your morning snack to one prune and change your evening snack to 1/2 cup of blueberries.
Make it 2,000 calories: Add 2 tbsp. Natural peanut butter with apples for lunch, 1 serving of everything from avocado toast for dinner and 1 serving of strawberry cream as an evening snack.
the fourth day
Breakfast (286 calories)
- 1 slice of whole wheat bread or whole wheat bread
- 1 tablespoon. Natural peanut butter
- 1 cup of plain low-fat kefir
Morning snack (263 calories)
- 1 medium banana
- 1 ½ tablespoon. Natural peanut butter
Lunch (351 calories)
Evening snack (185 calories)
- 20 dried, unsalted almonds
- ½ cup blackberries
Dinner (430 calories)
Daily total: 1515 calories, 75 grams of fat, 68 grams of protein, 152 grams of carbohydrates, 37 grams of fiber, 1479 mg of sodium.
Make it 1,200 calories: Omit kefir for breakfast and change your morning snack to a medium-sized peach.
Make it 2,000 calories: Add one serving of a strong berry-kefir smoothie to breakfast, one serving of avocado toast bagel for lunch and one medium peach as an evening snack.
Day 5
Breakfast (345 calories)
- 1 cup plain, low-fat yogurt (Greek style).
- 1 serving maple granola
- ½ cup berries
Morning snack (206 calories)
- A quarter cup of dry, unsalted almonds
Lunch (351 calories)
Evening snack (179 calories)
- 1 medium pear
- 1 large boiled egg
Dinner (428 calories)
Meal prep tip: Reserve two servings of this quick lemon chicken soup for lunch on days six and seven.
Daily total: 1509 calories, 70 grams of fat, 85 grams of protein, 147 grams of carbohydrates, 32 grams of fiber, 1530 mg of sodium.
Make it 1,200 calories: Change your morning snack to one prune and change your evening snack to one medium peach.
Make it 2,000 calories: Add 1 slice of toasted wheat bread with 1 tbsp. Natural peanut butter for breakfast, one medium peaches snack until morning, one avocado toast bagel for lunch, and one delicious strawberry creme fraiche as an evening snack.
the sixth day
Breakfast (345 calories)
- 1 cup plain, low-fat yogurt (Greek style).
- 1 serving maple granola
- ½ cup berries
Morning snack (95 calories)
Lunch (402 calories)
Evening snack (152 calories)
- 1 cup of plain low-fat kefir
- ½ cup blueberries
Dinner (509 calories)
Daily total: 1502 calories, 59 grams of fat, 109 grams of protein, 145 grams of carbohydrates, 30 grams of fiber, 1786 mg of sodium.
Make it 1,200 calories: Change your morning snack to a medium-sized peach, omit the bell peppers and chickpeas at lunch and omit kefir for your evening snack.
Make it 2,000 calories: Add 2 tbsp. Natural peanut butter for a morning snack, one serving of chopped guacamole for dinner, and one medium peach for an evening snack.
the seventh day
Breakfast (317 calories)
Morning snack (156 calories)
- ¾ cup plain (Greek) low-fat yogurt
- ½ cup berries
Lunch (402 calories)
Evening snack (131 calories)
Dinner (486 calories)
Daily total: 1,492 calories, 59 grams of fat, 115 grams of protein, 132 grams of carbohydrates, 31 grams of fiber, 1,856 mg of sodium.
Make it 1,200 calories: Omit the yogurt for your morning snack and the bell peppers and chickpeas for lunch.
Make it 2,000 calories: Add one serving of raspberry juice and strong kefir to your breakfast, 1 tbsp. Chopped walnuts for a morning snack and 1/4 cup of dry-roasted unsalted almonds for an evening snack.