7-Day Insulin Resistance Diet Meal Plan (PDF & Menu) (2023)

Insulin resistance occurs when the cells in your body do not respond effectively to the hormone insulin in your body.

In response, the pancreas releases more insulin to keep blood sugar levels stable.

This cycle continues, with more and more cells becoming resistant to insulin. This eventually leads to prediabetes, type 2 diabetes, and other chronic diseases. It is an almost silent state.

However, it can be controlled with a good diet, exercise, and adequate sleep.

This article covers everything you need to know about a 7-day insulin resistance diet and provides a sample 7-day plan to follow.

Insulin resistant diet foods to choose from

In general, you should focus on whole, unprocessed foods and avoid highly processed foods.

Highly processed foods like white bread, soda, and white rice cause blood sugar levels to rise rapidly. The pancreas produces more insulin and this increases stress.

The type of fat you eat is also important. Unsaturated fats are heart-healthy, while saturated fats can contribute to insulin resistance.

High-fiber foods can also slow down your digestion, which means your blog sugars won't spike as much.

Your diet should mainly consist of the following food categories:

vegetables

Vegetables are low in calories and fat and high in fiber and vitamins.

This means they fill you up without burning a lot of calories, which can help you lose weight. Losing weight is one of the best ways to improve insulin resistance.

Different colored vegetables have different nutritional profiles, so it's a good idea to eat a wide variety of colors.

Fresh, unprocessed vegetables are best. Canned vegetables are often high in salt or sodium. Cooking with a lot of butter or sauces can also add a lot of calories, so try not to use too much if necessary.

Fruit

Various fruits are high in vitamins, minerals, and fiber and low in fat and sodium.

Fruit also has more carbohydrates than vegetables. Carbohydrates are broken down into glucose. Some may wonder if this is why it is necessary to limit the consumption of fruits.

The good news is that most fruits have a low glycemic index (GI), which means they raise blood sugar levels more than higher GI foods.

There is evidence that the quality of carbohydrates is more important to overall health than the quantity we eat. One study found that higher fruit consumption was significantly associated with a lower risk of type 2 diabetes (1).

Fresh or frozen fruit is best. Canned fruits and fruit juices contain a lot of sugar, which can raise blood sugar levels.

full grain

Whole grains are healthy, but they contain a lot of carbohydrates. However, most have a low GI value.

Several health benefits have been linked to eating whole grains. These include reducing the risk of inflammation and heart disease (2,3,4,5), reduction of body fat and BMI index (6) and reduce the risk of diabetes (7).

Good examples of whole grains to include in your diet include:

• Integral rice
• whole grain bread
• whole grain pasta
• alphonso
• Andenhirse
• bulgur

fat fish

Oily fish is high in omega-3 fatty acids, which are important for various bodily functions and promote heart and brain health. They are not produced by the body and must be obtained from food. They are most commonly found in oily fish.

Oily fish is also high in healthy unsaturated fats. Eating unsaturated fats has been linked to better blood sugar control in diabetics (8).

All types of fish are rich in various vitamins and minerals, as well as protein. However, not all types of fish contain these omega-3 fatty acids. Fatty fish include:

• tuna
• Hering
• Trout
• Salmon
• mackerel
• sardines

beans and legumes

Beans and legumes are great plant-based proteins to add to your diet. They are extremely satiating, have a low GI and are high in fiber.

One study found that people who eat the most legumes had some of the lowest rates of type 2 diabetes (9).

Good examples of beans and legumes include:

• garbanzo beans
• glasses
• Kidneybohnen
• White beans
• White beans
• black beans
• Green peas

Nuts and seeds

Nuts and seeds contain high amounts of plant-based protein, fiber, vitamins, and minerals.

You may think that because they are high in calories, you should not eat them when you are trying to lose weight. However, many studies show that eating a moderate amount of nuts can actually help you lose weight (10,11)

One study found that women who ate peanut butter 5 times a week or more had a 21% lower risk of type 2 diabetes (12). Another study found that eating a daily serving of walnuts was associated with a 28 percent lower risk of fatal and non-fatal heart disease (13).

Great nut and seed supplements for your diet include:

• almonds
• walnuts
• misery
• pacanas
• pistachios
• Chia-Samen
• flax

Chia seeds and flax seeds are also high in omega-3 fatty acids, which many people don't get enough of.

lean protein

White poultry and white fish are some of the best sources of lean protein to eat.

These foods are rich in various vitamins and minerals and are low in saturated fat. Red meats like beef, lamb, and pork are also high in protein, vitamins, and minerals, but they are also high in saturated fat.

Therefore, it is best to consume these foods in moderation as they can contribute to insulin resistance.

foods to limit

Here's a rundown of foods to try and limit or avoid if you're looking to manage insulin sensitivity. It's okay to treat yourself once in a while, but it's best not to get into the habit of eating these foods regularly:

• Fast food:fast food and fries
• Refined carbohydrates:White bread, pasta, crackers, flour tortillas, cookies
• Fried food:French fries, donuts, fried meat
• Sugary drinks:Soft drinks, tea with added sugar, sports drinks
• Processed meat:Bacon, corned beef, salami, sausage
• Trans-Fette:vegetable oil and margarine

What is the best diet for insulin resistance?

If you are looking for an eating plan that adheres to the aforementioned guidelines and foods, the Mediterranean diet is considered one of the best.

The main characteristics of a Mediterranean diet are typical of a balanced diet and include:

• High ratio of unsaturated to saturated fatty acids
• High consumption of fruits, vegetables, legumes, nuts and unrefined cereals
• Increased consumption of fish
• Moderate consumption of low-fat dairy products (mainly cheese and yogurt)
• Limited intake of red meat and processed foods

Many credible organizations suggest following a Mediterranean diet to combat inflammation. These include:

• Harvard Medical School
• arthritis foundation
• mayo clinic
• Osteoarthritis Foundation Intern

Consequently, it was ranked as the number 1 diet.US news and world report.

It stands out especially for its health and its easy traceability. This makes it a perfect diet if you want to reduce insulin resistance in the long term and find a sustainable way of eating.

Insulin Resistance Diet Meal Plan

Insulin resistance diet menu example

The meal plan includes recipes for breakfast, lunch, and dinner.

Snacks between meals are recommended. Some good snacks are:

• A handful of nuts or seeds
• A piece of fruit
• The carrot and the baby carrot
• berries or grapes

Day 1: Monday

Breakfast: Banana yogurt cups

nutrition

• Calories – 236
• Egg white – 14g
• Carbohydrates – 32g
• Fet – 7g

Preparation time:5 minutes

Ingredients (for 2 people)

• 225g /⅞ cup Greek yogurt
• 2 bananas, cut into chunks
• 15g / 2 tablespoons walnuts, toasted and chopped

instructions

1. Put some yogurt in the bottom of a glass. Add a layer of banana, then yogurt, and repeat the process. Once the jar is full, sprinkle with the nuts.

Lunch: Cannellini Bean Salad

nutrition

• Calories – 302
• Egg white – 20g
• Carbohydrates – 54g
• Fat - 0g

Preparation time:5 minutes

Ingredients (for 2 people)

• 600g / 3 cups cannellini beans
• 70g / ⅜ cup cherry tomatoes, halved
• ½ red onion, thinly sliced
• ½ tablespoon red wine vinegar
• small bunch of basil, torn

instructions

1. Rinse the beans, drain, and mix with the tomatoes, onion, and vinegar. Season and add the basil just before serving.

Cena: Don't hunt

nutrition

• Calories – 577
• Egg white – 27g
• Carbohydrates – 46g
• Feth – 27g

Preparation time + cooking time:30 minutes

Ingredients (for 2 people)

• 1 tablespoon extra virgin olive oil
• ½ onion, finely chopped
• 1 garlic clove, finely minced
• 250g / 9oz lean ground beef
• 200 g can / 1 cup chopped tomatoes
• 1 THE Tomatenpuree
• 1 teaspoon ground cinnamon
• 200 g can / 1 cup chickpeas
• 100g / ⅔ cup packet feta cheese, crumbled
• mint (preferably fresh)
• whole wheat bread, to serve

instructions

1. Heat the oil in the pan. Add the onion and garlic and sauté until soft. Add ground beef and sauté for 3-4 minutes until browned.
2. Add the tomatoes to the pan and add the tomato puree and cinnamon, then season. Let the meat simmer for 20 minutes. Halfway through, add the chickpeas.
3. Sprinkle the feta and mint over the ground beef. Serve with toasted bread.

Day 2: Tuesday

Breakfast: tomato and watermelon salad

nutrition

• Calories – 177
• Egg white – 5g
• Carbohydrates – 13g
• Feth – 13g

Preparation time + cooking time:5 minutes

Ingredients (for 2 people)

• 1 tablespoon olive oil
• 1 tablespoon red wine vinegar
• ¼ cdta Chile Flocado
• 1 tablespoon minced mint
• 120g / ⅝ cup chopped tomatoes
• ½ watermelon, cut into chunks
• 50g/⅔ cup feta cheese, crumbled

instructions

1. For the dressing, mix the oil, vinegar, chili flakes and mint and season to taste.
2. Put the tomatoes and watermelon in a bowl. Pour in the dressing, add the feta and serve.

Mittagessen: Bold Veggie Wraps

nutrition

• Calories – 310
• Egg white – 11g
• Carbohydrates – 39g
• Feth – 11g

Preparation time + cooking time:10 minutes

Ingredients (for 2 people)

• 100g / ½ cup cherry tomatoes
• 1 cucumber
• 6 Kalamata-Olive
• 2 large whole wheat tortillas
• 50g / ¼ cup feta cheese
• 2 tablespoons of hummus

instructions

1. Chop the tomatoes, cut the cucumber into sticks, cut the olives in half and remove the pits.
2. Heat the tortillas.
3. Spread the hummus over the wrap. Place the vegetable mixture in the center and roll up.

Abendessen: Baked Eggs with Spicy Tomato

nutrition

• Calories – 417
• Egg white – 19g
• Carbohydrates – 45g
• Feth – 17g

Preparation time + cooking time:25 minutes

Ingredients (for 2 people)

• 1 tablespoon olive oil
• 2 red onions, chopped
• 1 red chile, seeded and chopped
• 1 garlic clove, sliced
• small bunch cilantro, stems and leaves chopped separately
• 800 g / 4 cups tin of cherry tomatoes
• 4 Owner
• whole wheat bread, to serve

instructions

1. Heat oil in a skillet with a lid, then sauté the onions, chile, garlic, and cilantro stems until just tender, 5 minutes. Add the tomatoes, then simmer for 8-10 minutes.
2. Using the back of a large spoon, make 4 dips in the sauce, then beat in one egg. Place a lid on the skillet and cook over low heat for 6-8 minutes until the eggs are set to your liking. Sprinkle with the coriander leaves and serve with bread.

Day 3: Wednesday

Breakfast: bowl of oatmeal and blueberries

nutrition

• Calories – 235
• Egg white – 13g
• Carbohydrates – 38g
• Done – 4g

Preparation time + cooking time:10 minutes

Ingredients (for 2 people)

• 60g / ⅔ cup oats
• 160g / ⅗ cup Greek yogurt
• 175g / ¾ blueberries
• 1 TL Honig

instructions

1. Place the oats in a saucepan with 400 ml of water. Heat and stir for about 2 minutes. Remove from heat and add a third of the yogurt.
2. Put the blueberries in a saucepan with the honey and 1 tablespoon of water. Gently poach until the cranberries are tender.
3. Pour the porridge into bowls and add the remaining yogurt and blueberries.

Lunch: Carrot, Orange and Avocado Salad

nutrition

• Calories – 177
• Egg white – 5g
• Carbohydrates – 13g
• Feth – 13g

Preparation time + cooking time:5 minutes

Ingredients (for 2 people)

• 1 orange, plus zest and juice of 1
• 2 carrots, halved lengthwise and sliced ​​with a vegetable peeler
• 35 g / 1 ½ Bags Arugula / Arugula
• 1 avocado, pitted, peeled and sliced
• 1 tablespoon olive oil

instructions

1. Cut wedges from 1 of the oranges and place in a bowl with the carrots, arugula and avocado. Whisk in the orange juice, zest and oil. Add to the salad and season.

Dinner: Salmon with potatoes and lamb's lettuce

nutrition

• Calories – 479
• Egg white – 43g
• Carbohydrates – 27g
• Feth – 21g

Preparation time + cooking time:30 minutes

Ingredients (for 2 people)

• 200 g / 1 ⅓ cup baby new potatoes
• 1 ear of corn
• 2 skinless salmon fillets
• 60g / ⅓ cup tomatoes
• 1 tablespoon red wine vinegar
• 1 tablespoon extra virgin olive oil
• Bunch of spring onions/scallions, finely chopped
• 1 tablespoon capers, finely chopped
• handful of basil leaves

instructions

1. Cook potatoes in boiling water until tender, adding corn for the last 5 minutes. Drain and cool.
2. For the dressing, mix the vinegar, oil, shallot, capers, basil and spices.
3. Preheat grill too high. Rub some of the seasoning over the salmon and cook skin side down for 7-8 minutes. Slice the tomatoes and place them on a plate. Slice the potatoes, cut the corn off the cob, and place on the plate. Add salmon and drizzle over remaining dressing.

Day 4: Thursday

Breakfast: Banana yogurt cups

Lunch: Mixed Bean Salad

nutrition

• Calories – 240
• Egg white – 11g
• Carbohydrates – 22g
• Feth – 12g

Preparation time + cooking time:10 minutes

Ingredients (for 2 people)

• 145g / ⅘ cup artichoke hearts in oil
• ½ tablespoon sun-dried tomato paste
• ½ teaspoon red wine vinegar
• 200g / 1 cup can cannellini beans, drained and rinsed
• 150g / ¾ cup quartered tomatoes
• a handful of black Kalamata olives
• 2 spring onions, thinly sliced ​​diagonally
• 100g/⅔ cup feta cheese, crumbled

instructions

1. Drain the jar of artichokes, reserving 1-2 tablespoons of the oil. Add the oil, sun-dried tomato paste, and vinegar and stir until smooth. Season to taste.
2. Chop the artichokes and place in a bowl. Add the cannellini beans, tomatoes, olives, scallions, and half the feta cheese. Add the artichoke oil mixture and transfer to a serving bowl. Crumble over the remaining feta and serve.

Dinner: Spiced carrot and lentil soup

nutrition

• Calories – 238
• Egg white – 11g
• Carbohydrates – 34g
• Fet – 7g

Preparation time + cooking time:25 minutes

Ingredients (for 2 people)

• 1 teaspoon cumin
• Add chili flakes
• 1 tablespoon olive oil
• 300g /2 cups carrots, washed and grated
• 70g / ⅓ cup split red lentils
• 500ml / 2¼ cups hot vegetable broth
• 60ml / ¼ cup milk
• Greek yogurt to serve

instructions

1. Heat a large saucepan and dry fry the cumin seeds and chili flakes for 1 minute. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, broth, and milk to the pan and bring to a boil. Cook over low heat for 15 minutes or until lentils are puffed up and soft.
2. Puree the soup with a hand blender or in a food processor until smooth. Season to taste and top with a tablespoon of Greek yogurt and a dash of the reserved toasted spices.

Day 5: Friday

Breakfast: tomato and watermelon salad

Lunch: Panzanella Salad

nutrition

• Calories - 452
• Protein - 6g
• Carbohydrates – 37g
• Feth – 25g

Preparation time + cooking time:10 minutes

Ingredients (for 2 people)

• 400 g / 2 Bags Tomatoes
• 1 garlic clove, crushed
• 1 tablespoon capers, drained and rinsed
• 1 ripe avocado, pitted, peeled and chopped
• 1 small red onion, sliced ​​very thin
• 2 slices of black bread
• 2 tablespoons of olive oil
• 1 tablespoon red wine vinegar
• small handful of basil leaves

instructions

1. Dice the tomatoes and place them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and let stand for 10 minutes.
2. Meanwhile, slice the bread and place it in a bowl. Drizzle over half the olive oil and half the vinegar. To serve, sprinkle tomatoes and basil leaves on top and drizzle with the remaining oil and vinegar. Stir before serving.

Dinner: Chicken Med, Quinoa and Greek Salad

nutrition

• Calories - 473
• Egg white – 36g
• Carbohydrates – 57g
• Feth – 25g

Preparation time + cooking time:20 minutes

Ingredients (for 2 people)

• 100 g / ⅗ Tasse Quinoa
• ½ red chile, seeded and finely chopped
• 1 garlic clove, crushed
• 2 chicken breasts
• 1 tablespoon extra virgin olive oil
• 150g / ¾ cup chopped tomatoes
• A handful of pitted black Kalamata olives
• ½ red onion, finely chopped
• 50g / ½ cup feta cheese, crumbled
• small bunch mint leaves, chopped
• Juice and zest of ½ lemon

instructions

1. Cook quinoa according to package directions, rinse under cold water, and drain well.
2. Meanwhile, turn the chicken tenders in the olive oil with a little spice, chili and garlic. Place in a hot skillet and sear 3 to 4 minutes on each side or until cooked through. Pour onto a plate and reserve.
3. Next, add the tomatoes, olives, onion, feta, and mint to a bowl. Add the cooked quinoa. Add the remaining olive oil, lemon juice, and zest and season well. Serve with the chicken on top.

Day 6: Saturday

Breakfast: bowl of oatmeal and blueberries

Lunch: Quinoa and roasted vegetables

nutrition

• Calories - 473
• Egg white – 11g
• Carbohydrates – 56g
• Feth – 25g

Preparation time + cooking time:30 minutes

Ingredients (for 2 people)

• 100 g / ⅗ Tasse Quinoa
• 3 tablespoons olive oil
• 1 garlic clove, finely minced
• 2 carrots, cut into thin sticks
• 150g / 1 ⅔ leek, sliced
• 1 head of broccoli, cut into small florets
• 50g / ¼ cup tomatoes
• 100 ml / ¼ cup vegetable broth
• 1 teaspoon tomato puree
• juice ½ lemon

instructions

1. Cook the quinoa according to the package directions. Meanwhile, heat 3 tablespoons of oil in a skillet, then add the garlic and sauté quickly for 1 minute. Carrots, leeks and admitBroccoli, then sauté for 2 minutes, until shimmering.
2. Add the tomatoes, mix together the broth and tomato puree, then add to the pan. Cover and cook for 3 minutes. Drain the quinoa and add the remaining oil and lemon juice. Arrange on hot plates and arrange the vegetables on top.

Dinner: Grilled vegetables with bean puree

nutrition

• Calories – 314
• Egg white – 19g
• Carbohydrates – 33g
• Feth – 16g

Preparation time + cooking time:40 minutes

Ingredients (for 2 people)

• 1 bell pepper, seeded and quartered
• 1 eggplant, cut lengthwise
• 2 zucchini, cut lengthwise
• 2 tablespoons of olive oil
• for the puree
• 400g / 2 cups kidney beans, rinsed
• 1 garlic clove, crushed
• 100 ml / ½ cup vegetable broth
• 1 tablespoon chopped coriander

instructions

1. Heat the grill. Place the vegetables on a rack and brush lightly with oil. Grill until lightly browned, flip, brush with oil again, then grill until tender.
2. Meanwhile, add the beans to a skillet with the garlic and broth. Bring to a boil, then simmer uncovered for 10 minutes. Mash coarsely with a potato masher. Divide vegetables and puree between 2 plates, drizzle with oil, and sprinkle with black pepper and coriander.

Day 7: Sunday

Breakfast: Banana yogurt cups

Lunch: Moroccan chickpea soup

nutrition

• Calories – 408
• Egg white – 15g
• Carbohydrates – 63g
• Feth – 11g

Preparation time + cooking time:25 minutes

Ingredients (for 2 people)

• 1 tablespoon olive oil
• ½ medium onion, chopped
• 1 celery stalk, chopped
• 1 teaspoon ground cumin
• 300 ml / 1¼ cups hot vegetable broth
• 200 g can / 1 cup chopped tomatoes
• 200g / 1 cup can chickpeas, rinsed and drained
• 50g / ¼ cup frozen broad beans
• Zest and juice of ½ lemon
• Cilantro and bread to serve

instructions

1. Heat the oil in a saucepan, then sauté the onion and celery for 10 minutes until just tender. Add the cumin and fry for another minute.
2. Increase the heat, then add the broth, tomatoes, chickpeas, and black pepper. Cook over low heat for 8 minutes. Add the beans and lemon juice and cook for another 2 minutes. Top with lemon zest and coriander.

Dinner: Mediterranean Spicy Beetroot Salad

nutrition

• Calories – 548
• Egg white – 23g
• Carbohydrates – 58g
• feth – 20g

Preparation time + cooking time:40 minutes

Ingredients (for 2 people)

• 8 raw or 4 medium baby beets, washed
• ½ EL Sumach
• ½ tablespoon ground cumin
• 400g tin / 2 cups chickpeas, drained and rinsed
• 2 tablespoons of olive oil
• ½ teaspoon lemon zest
• ½ teaspoon lemon juice
• 200 g / ½ cup Greek yogurt
• 1 EL Harissa-Paste
• 1 teaspoon crushed red chili flakes
• Mint leaves, chopped, to serve

instructions

1. Preheat the oven to 220°C/200°C fan/gas 7. Cut the beets in half or quarters, depending on their size. Mix the spices. On a large baking sheet, toss the chickpeas and beets with the oil. Season with salt and sprinkle over the spices. Mix again. Roast for 30 minutes.
2. While the vegetables are cooking, mix the lemon zest and juice into the yogurt. Shake the harissa and distribute it in a bowl. Top with beetroot and chickpeas and sprinkle with chili and mint flakes.

Insulin Resistance Diet Shopping List

This shopping list corresponds to the 7-day plan for 2 people. Snacks are not included.

View the 7-Day Insulin Resistance Diet Plan PDF

Life according to the eating plan

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disclosure

We would like to take a moment to point out that this post is for informational purposes only. It is not intended to provide medical advice or treat any medical condition. If you have any concerns about your health, please consult your doctor before making any changes.