7-Day Insulin Resistance Meal Plan : Calories: 1,400–1,800/day • Macros: 25-30% protein, 35-40% healthy fats, 30-35% complex carbs • Focus: Blood sugar stability, anti-inflammatory foods, and improved insulin sensitivity

Insulin resistance doesn’t have to control your life. This evidence-based 7-day meal plan is specifically designed to improve insulin sensitivity through strategic food choices, optimal meal timing, and balanced macronutrients. Each day provides satisfying, delicious meals that work with your metabolism, not against it.

Key Principles for Insulin Resistance

Foods That Improve Insulin Sensitivity

High-fiber vegetables: Spinach, broccoli, Brussels sprouts, bell peppers
Lean proteins: Fish, chicken, eggs, Greek yogurt, legumes
Healthy fats: Avocado, nuts, seeds, olive oil, fatty fish
Low-glycemic fruits: Berries, apples, citrus fruits
Complex carbs in moderation: Quinoa, sweet potato, steel-cut oats

Foods to Limit or Avoid

Added sugars: Desserts, sodas, processed foods
Refined grains: White bread, white rice, regular pasta
Processed foods: Packaged snacks, fast food, sugary cereals
Trans fats: Fried foods, margarine, processed baked goods

Grocery List

Proteins

Wild salmon fillets (1 lb), chicken breast (2 lbs)
Eggs (18 large), Greek yogurt plain (64 oz)
Cottage cheese (16 oz), canned tuna (3 cans)
Black beans (2 cans), chickpeas (2 cans)
Raw almonds (1 lb), walnuts (8 oz)

Vegetables & Fruits

Spinach (10 oz bag), mixed greens (10 oz)
Broccoli (2 heads), bell peppers (6 large)
Cucumber (3 large), zucchini (4 medium)
Cauliflower (1 head), Brussels sprouts (1 lb)
Avocados (6 medium), cherry tomatoes (2 containers)
Blueberries (2 cups), strawberries (2 cups)
Apples (4 medium), lemons (4 large)

Healthy Carbs & Grains

Quinoa (2 lbs), steel-cut oats (1 lb)
Sweet potatoes (3 medium), brown rice (1 lb)
Chia seeds (1 bag), ground flaxseed (1 bag)

Healthy Fats & Pantry

Extra virgin olive oil, avocado oil
Coconut oil, tahini, almond butter
Apple cider vinegar, Dijon mustard
Garlic, ginger, turmeric, cinnamon
Low-sodium vegetable broth (64 oz)

Meal Prep Sunday (90 minutes)

Proteins (30 minutes)

Bake 4 chicken breasts with herbs
Hard-boil 8 eggs
Cook 1 cup quinoa in vegetable broth

Vegetables (45 minutes)

Roast sheet pan of mixed vegetables (Brussels sprouts, bell peppers, broccoli)
Wash and chop raw vegetables for quick assembly
Make large batch of spinach salad base

Sauces & Dressings (15 minutes)

Lemon-tahini dressing
Herb vinaigrette with olive oil
Portion nuts and seeds into small containers

Day 1: Anti-Inflammatory Start

Theme: Omega-3 rich foods and colorful antioxidants

Breakfast: Omega Power Bowl

¾ cup (170g) plain Greek yogurt (2% fat)
¼ cup (35g) blueberries
2 tbsp (30g) chopped walnuts
1 tbsp (12g) chia seeds
½ tsp cinnamon
¼ tsp vanilla extract Calories: 320 | Protein: 20g | Fiber: 8g | Net carbs: 12g

Mid-Morning Snack: Veggie Crunch

1 medium cucumber, sliced
3 tbsp (45g) hummus Calories: 90 | Protein: 4g | Fiber: 4g | Net carbs: 8g

Lunch: Mediterranean Salmon Salad

4 oz (115g) grilled salmon
3 cups (90g) mixed greens
½ cup (75g) cherry tomatoes, halved
¼ cup (30g) cucumber, diced
¼ avocado (50g), sliced
2 tbsp (30ml) olive oil lemon vinaigrette
1 tbsp (10g) pumpkin seeds Calories: 465 | Protein: 32g | Fiber: 8g | Net carbs: 10g

Afternoon Snack: Apple Almond Combo

1 small apple, sliced
1 tbsp (16g) almond butter Calories: 165 | Protein: 4g | Fiber: 4g | Net carbs: 16g

Dinner: Herb-Crusted Chicken with Roasted Vegetables

5 oz (140g) baked chicken breast with herbs
1 cup (85g) roasted broccoli and bell peppers
½ cup (75g) roasted sweet potato cubes
1 tbsp (15ml) olive oil for roasting
Side: 2 cups (60g) spinach with lemon squeeze Calories: 485 | Protein: 42g | Fiber: 9g | Net carbs: 18g

Evening Snack (optional): Calming Tea Ritual

Herbal tea (chamomile or cinnamon)
10 almonds (14g) Calories: 85 | Protein: 3g | Fiber: 2g | Net carbs: 2g

Daily Totals: 1,610 calories | 105g protein | 35g fiber | 66g net carbs

Insulin Sensitivity Tips: The omega-3s from salmon and walnuts help reduce inflammation. Cinnamon may help improve insulin sensitivity.

Day 2: Fiber Focus

Theme: High-fiber foods for blood sugar stability

Breakfast: Power Veggie Scramble

2 large eggs scrambled with 1 tsp olive oil
1 cup (30g) spinach, wilted
¼ cup (40g) bell peppers, diced
2 tbsp (30g) feta cheese
1 slice Ezekiel bread, toasted Calories: 350 | Protein: 22g | Fiber: 8g | Net carbs: 15g

Mid-Morning Snack: Berry Antioxidant Cup

½ cup (75g) mixed berries
¼ cup (55g) cottage cheese Calories: 110 | Protein: 8g | Fiber: 4g | Net carbs: 10g

Lunch: Rainbow Buddha Bowl

¾ cup (140g) cooked quinoa
½ cup (85g) roasted chickpeas
¼ cup (30g) shredded purple cabbage
¼ cup (35g) shredded carrots
¼ cup (40g) cucumber, diced
2 tbsp (30g) avocado
2 tbsp (30ml) tahini-lemon dressing Calories: 475 | Protein: 18g | Fiber: 14g | Net carbs: 22g

Afternoon Snack: Crunchy Protein

2 tbsp (30g) hummus
1 cup (125g) bell pepper strips Calories: 95 | Protein: 4g | Fiber: 5g | Net carbs: 8g

Dinner: Lemon Herb Cod with Cauliflower Rice

5 oz (140g) baked cod with lemon and herbs
1½ cups (150g) cauliflower rice, sautéed
1 cup (90g) roasted Brussels sprouts
1 tbsp (15ml) olive oil for cooking
Mixed green salad with 1 tbsp (15ml) vinaigrette Calories: 425 | Protein: 38g | Fiber: 12g | Net carbs: 12g

Evening Snack: Nutrient Dense

1 tbsp (15g) almond butter
1 stalk celery Calories: 115 | Protein: 4g | Fiber: 2g | Net carbs: 3g

Daily Totals: 1,570 calories | 94g protein | 45g fiber | 70g net carbs

Insulin Sensitivity Tips: The high fiber content helps slow glucose absorption. Chickpeas provide plant-based protein and additional fiber.

Day 3: Healthy Fats Focus

Theme: Anti-inflammatory fats to support insulin sensitivity

Breakfast: Avocado Toast Plus

1 slice Ezekiel bread, toasted
½ large avocado (75g), mashed
1 hard-boiled egg, sliced
1 tbsp (10g) hemp hearts
Everything bagel seasoning
Side: ½ cup (75g) berries Calories: 385 | Protein: 17g | Fiber: 14g | Net carbs: 18g

Mid-Morning Snack: Protein-Rich Yogurt

½ cup (115g) Greek yogurt
1 tbsp (15g) ground flaxseed
½ tsp cinnamon Calories: 125 | Protein: 12g | Fiber: 3g | Net carbs: 6g

Lunch: Tuna-Stuffed Avocado

1 large avocado, halved and pitted (150g)
1 can (85g) tuna in water, drained
1 tbsp (15ml) olive oil
1 tbsp (15ml) lemon juice
1 tbsp (10g) diced celery
2 cups (60g) mixed greens
1 tbsp (15ml) balsamic vinegar Calories: 485 | Protein: 28g | Fiber: 15g | Net carbs: 12g

Afternoon Snack: Nutty Crunch

1 oz (28g) mixed nuts
½ cup (60g) cucumber slices Calories: 185 | Protein: 5g | Fiber: 3g | Net carbs: 4g

Dinner: Salmon with Herb Quinoa

4 oz (115g) baked salmon
⅔ cup (125g) cooked quinoa with fresh herbs
1½ cups (135g) roasted zucchini and tomatoes
1 tbsp (15ml) olive oil for vegetables
Arugula salad (2 cups/60g) with lemon Calories: 520 | Protein: 35g | Fiber: 10g | Net carbs: 24g

Daily Totals: 1,700 calories | 97g protein | 45g fiber | 64g net carbs

Insulin Sensitivity Tips: The monounsaturated fats from avocado and olive oil, plus omega-3s from salmon, support improved insulin function.

Day 4: Plant Power

Theme: Maximizing vegetables and plant-based nutrients

Breakfast: Green Goddess Smoothie Bowl

1 cup (240ml) unsweetened almond milk
1 cup (30g) spinach
½ banana (60g)
¼ avocado (50g)
1 scoop (30g) unflavored protein powder
1 tbsp (12g) chia seeds
Toppings: 2 tbsp (20g) hemp hearts, ¼ cup (35g) berries Calories: 375 | Protein: 28g | Fiber: 15g | Net carbs: 18g

Mid-Morning Snack: Veggie Protein

2 tbsp (30g) almond butter
1 cup (125g) bell pepper strips Calories: 220 | Protein: 8g | Fiber: 6g | Net carbs: 8g

Lunch: Loaded Veggie Salad

4 cups (120g) mixed greens and spinach
½ cup (85g) chickpeas
¼ cup (35g) shredded carrots
¼ cup (30g) cucumber
¼ cup (40g) cherry tomatoes
2 tbsp (30g) avocado
1 hard-boiled egg, chopped
2 tbsp (30ml) olive oil herb vinaigrette Calories: 425 | Protein: 22g | Fiber: 16g | Net carbs: 18g

Afternoon Snack: Apple Cinnamon Treat

1 small apple, sliced
1 tbsp (16g) almond butter
Sprinkle of cinnamon Calories: 175 | Protein: 4g | Fiber: 5g | Net carbs: 17g

Dinner: Stuffed Bell Peppers

2 large bell peppers, tops cut and seeded
Filling: ½ cup (95g) cooked quinoa, 3 oz (85g) ground turkey (93/7 lean), diced tomatoes, onions
¼ cup (30g) mozzarella cheese, part-skim
1 tbsp (15ml) olive oil
Side: Large mixed green salad with 1 tbsp (15ml) vinaigrette Calories: 485 | Protein: 32g | Fiber: 11g | Net carbs: 22g

Daily Totals: 1,680 calories | 94g protein | 53g fiber | 83g net carbs

Insulin Sensitivity Tips: The variety of colorful vegetables provides antioxidants that combat inflammation and support metabolic health.

Day 5: Protein Power

Theme: Optimizing protein intake for metabolic support

Breakfast: Protein Pancakes

2 large eggs
¼ cup (20g) oat flour
2 tbsp (30g) cottage cheese
½ tsp vanilla extract
½ tsp cinnamon
1 tsp coconut oil for cooking
Toppings: ⅓ cup (50g) berries, 1 tbsp (15g) chopped walnuts Calories: 365 | Protein: 22g | Fiber: 7g | Net carbs: 18g

Mid-Morning Snack: Quick Protein

1 string cheese
10 almonds (14g) Calories: 165 | Protein: 9g | Fiber: 2g | Net carbs: 3g

Lunch: Chicken and Quinoa Power Bowl

4 oz (115g) grilled chicken breast
½ cup (95g) cooked quinoa
1 cup (90g) roasted vegetables (broccoli, bell peppers)
¼ avocado (50g), sliced
2 cups (60g) spinach
1 tbsp (15ml) tahini dressing Calories: 485 | Protein: 38g | Fiber: 12g | Net carbs: 20g

Afternoon Snack: Greek Yogurt Parfait

½ cup (115g) Greek yogurt
1 tbsp (15g) chopped almonds
¼ cup (35g) blueberries Calories: 185 | Protein: 14g | Fiber: 3g | Net carbs: 12g

Dinner: Herb-Baked Cod with Sweet Potato

5 oz (140g) cod fillet with herbs and lemon
1 medium (150g) roasted sweet potato
2 cups (180g) roasted broccoli and cauliflower
1 tbsp (15ml) olive oil for vegetables
Small side salad with 1 tbsp (15ml) vinaigrette Calories: 465 | Protein: 40g | Fiber: 12g | Net carbs: 25g

Daily Totals: 1,665 calories | 123g protein | 36g fiber | 78g net carbs

Insulin Sensitivity Tips: High protein intake helps maintain muscle mass and supports better glucose metabolism. Distribute protein evenly throughout the day.

Day 6: Anti-Inflammatory Focus

Theme: Foods rich in anti-inflammatory compounds

Breakfast: Golden Turmeric Bowl

¾ cup (170g) plain Greek yogurt
1 tbsp (12g) chia seeds
¼ tsp turmeric powder
¼ tsp cinnamon
Pinch of black pepper (enhances turmeric absorption)
⅓ cup (50g) mixed berries
1 tbsp (15g) chopped walnuts Calories: 295 | Protein: 18g | Fiber: 8g | Net carbs: 14g

Mid-Morning Snack: Antioxidant Boost

1 small apple
1 tbsp (16g) almond butter Calories: 180 | Protein: 4g | Fiber: 5g | Net carbs: 18g

Lunch: Anti-Inflammatory Salmon Salad

4 oz (115g) baked salmon
3 cups (90g) mixed greens
¼ cup (30g) red cabbage, shredded
¼ cup (35g) carrots, shredded
¼ cup (40g) cucumber
¼ avocado (50g)
2 tbsp (30ml) olive oil ginger dressing
1 tbsp (10g) pumpkin seeds Calories: 475 | Protein: 32g | Fiber: 10g | Net carbs: 12g

Afternoon Snack: Inflammation-Fighting Combo

½ cup (115g) cottage cheese
¼ cup (35g) blueberries
½ tsp cinnamon Calories: 140 | Protein: 14g | Fiber: 2g | Net carbs: 10g

Dinner: Ginger Turmeric Chicken Stir-Fry

4 oz (115g) chicken breast, cubed
2 cups (250g) mixed stir-fry vegetables (broccoli, bell peppers, snap peas)
1 tsp fresh ginger, minced
½ tsp turmeric
1 tbsp (15ml) coconut oil for cooking
½ cup (95g) brown rice
1 tbsp (15ml) low-sodium tamari Calories: 485 | Protein: 35g | Fiber: 8g | Net carbs: 28g

Evening Snack: Soothing Anti-Inflammatory

1 cup turmeric ginger tea
6 walnuts (12g) Calories: 85 | Protein: 2g | Fiber: 1g | Net carbs: 2g

Daily Totals: 1,660 calories | 105g protein | 34g fiber | 84g net carbs

Insulin Sensitivity Tips: Turmeric, ginger, and colorful vegetables provide powerful anti-inflammatory compounds that may help improve insulin sensitivity.

Day 7: Metabolic Reset

Theme: Balanced nutrition for optimal metabolic function

Breakfast: Balanced Power Bowl

2 scrambled eggs cooked in 1 tsp olive oil
¼ cup (45g) black beans
¼ avocado (50g), sliced
2 tbsp (20g) salsa (no sugar added)
1 cup (30g) spinach, wilted
2 tbsp (20g) shredded cheese Calories: 385 | Protein: 22g | Fiber: 10g | Net carbs: 12g

Mid-Morning Snack: Fiber and Protein

1 small pear
1 oz (28g) almonds Calories: 185 | Protein: 6g | Fiber: 7g | Net carbs: 15g

Lunch: Mediterranean Quinoa Bowl

¾ cup (140g) cooked quinoa
3 oz (85g) grilled chicken
¼ cup (40g) cherry tomatoes
¼ cup (30g) cucumber
2 tbsp (30g) feta cheese
8-10 Kalamata olives (20g)
2 cups (60g) arugula
1 tbsp (15ml) olive oil lemon dressing Calories: 485 | Protein: 30g | Fiber: 8g | Net carbs: 22g

Afternoon Snack: Creamy Protein

½ cup (115g) Greek yogurt
1 tbsp (15g) ground flaxseed
¼ tsp vanilla Calories: 135 | Protein: 12g | Fiber: 3g | Net carbs: 7g

Dinner: Sheet Pan Salmon and Vegetables

4 oz (115g) salmon fillet
1 cup (150g) roasted Brussels sprouts
½ cup (75g) roasted sweet potato
½ cup (65g) roasted red onion
1 tbsp (15ml) olive oil for roasting
Herbs: rosemary, thyme
Side: 2 cups (60g) mixed greens with 1 tbsp (15ml) vinaigrette Calories: 465 | Protein: 30g | Fiber: 11g | Net carbs: 20g

Daily Totals: 1,655 calories | 100g protein | 39g fiber | 76g net carbs

Insulin Sensitivity Tips: This balanced day provides sustained energy while supporting metabolic recovery and insulin sensitivity improvement.

Weekly Summary and Progress Tracking

Daily Averages

Calories: 1,620 per day
Protein: 103g per day (25% of calories)
Fiber: 41g per day
Net Carbs: 74g per day (18% of calories)
Healthy Fats: 38% of calories

Key Success Metrics

Consistent protein at each meal (15-25g)
High fiber intake for blood sugar stability
Anti-inflammatory foods daily
Balanced macronutrients to support insulin sensitivity

Meal Timing for Insulin Resistance

Optimal Eating Schedule

Breakfast: Within 1-2 hours of waking
Lunch: 4-5 hours after breakfast
Dinner: 4-5 hours after lunch, finish 3 hours before bed
Snacks: Only if needed, focus on protein + fiber combinations

Blood Sugar Friendly Tips

Eat protein first at each meal to slow glucose absorption
Add fiber to every meal and snack
Include healthy fats to improve satiety and hormone production
Stay consistent with meal timing to regulate insulin response
Stay hydrated with 8-10 glasses of water daily

Next Steps After Week 1

Week 2 Focus: Movement Integration

Add 20-30 minutes of walking after meals
Include 2-3 strength training sessions
Monitor energy levels and sleep quality

Week 3 Focus: Stress Management

Practice mindful eating techniques
Add stress-reduction activities (yoga, meditation)
Ensure adequate sleep (7-9 hours nightly)

Week 4 Focus: Long-term Sustainability

Identify favorite meals for regular rotation
Plan strategies for dining out and social situations
Consider working with a registered dietitian for personalized guidance

Emergency Meal Ideas (15 minutes or less)

Quick Breakfast Options

Greek yogurt with nuts and berries
Scrambled eggs with spinach and cheese
Smoothie with protein powder and vegetables

Rapid Lunch Solutions

Pre-cooked chicken with bagged salad and avocado
Tuna salad lettuce wraps
Leftover dinner portions with fresh vegetables

Simple Dinner Ideas

Rotisserie chicken with steamed vegetables
Salmon with microwave sweet potato and frozen vegetables
Egg omelet with whatever vegetables you have on hand

This meal plan provides a solid foundation for improving insulin sensitivity through nutrition. Remember that individual responses may vary, and it’s important to monitor your body’s reactions and work with healthcare providers for personalized guidance.

7-Day Insulin Resistance Meal Plan