If you’ve been diagnosed with insulin resistance, you’re going to want to download this 7-day insulin resistance meal plan PDF immediately. 

As a registered dietitian who has polycystic ovary syndrome (PCOS) and insulin resistance, I know firsthand how overwhelming it can feel to try to navigate either of these types of diagnoses. Rest assured, I’m here to help you go from confused and overwhelmed to confident and thriving.

In this blog post, I’m going to discuss how your diet impacts insulin resistance, which foods you should be eating, and which foods you should be avoiding for insulin resistance. Of course, you’ll also get your free 7-day insulin resistance meal plan PDF that you can download. 

This post may contain affiliate links for your convenience. This means that if you click on a link and make a purchase, I may receive a small commission at no additional cost to you.

What Is Insulin Resistance?

Insulin resistance, or impaired insulin sensitivity, is a common medical condition. In fact, the 2021 NHANES data found that 40% of adults aged 18 to 44 years old in the United States were insulin resistant (1). But what does insulin resistance actually mean?

When we eat food, it’s broken down into its simplest form: glucose (aka sugar). This glucose moves into the bloodstream and blood sugar levels begin to rise, which signals the pancreas to release insulin. Insulin essentially acts as a shuttle service to move glucose out of the bloodstream and into the body’s cells so that it can be used for energy.

In someone with insulin resistance, the body’s cells don’t respond to the typical amount of insulin, so the blood sugar levels remain elevated. This prompts the pancreas to release more insulin. Eventually, the extra insulin will move that glucose into the cells…it just takes higher amounts of insulin to get the job done. 

The high insulin levels seen in insulin resistance are associated with weight gain, high blood pressure, high cholesterol levels, metabolic syndrome, inflammation, and cardiovascular disease.

Over time, insulin resistance can worsen and eventually develop into prediabetes or type 2 diabetes. You can significantly reduce your risk of developing these chronic diseases by making changes to your diet, lifestyle, medications, and/or supplements.

Insulin Resistance: Why Your Diet Matters

I know it’s scary to think about how insulin resistance is a risk factor for many other medical conditions. The good news is that the foods you eat can have a direct influence on your insulin resistance.

Including high quality, healthy foods in your daily diet can improve insulin sensitivity and ultimately improve your overall health. On the other hand, unhealthy foods could potentially lead to high blood sugar levels and eventually more health issues.

Insulin Resistance: Why Lifestyle Changes Matter

This post isn’t focusing on lifestyle changes but I couldn’t let this go unsaid. Our minds typically go straight to food when we hear the words “blood sugar” or “insulin”.  

Don’t make the mistake of underestimating the impact that lifestyle factors have on insulin resistance. Things like sleep, regular exercise, and your stress levels are all very important pieces of the puzzle when it comes to really managing insulin resistance.

Let’s dive into what we know about insulin resistance diets. 

The Best Diet for Insulin Resistance

There’s a lot of debate as to what the best type of diet is for insulin resistance. People debate whether a lower glycemic index diet, ketogenic diet, anti-inflammatory diet, low-carb diet, calorie deficit, vegan diet, or even intermittent fasting is the best option for insulin resistance.

The truth is that researchers have not determined one single best diet for insulin resistance. 

Since insulin resistance can make weight loss more difficult, yo-yo dieting and subsequently weight cycling are more common. Weight cycling (aka repeatedly losing weight and re-gaining it) leads to worsened insulin resistance and cardiovascular health (2). 

This is a key point to consider when deciding to try a new diet. If you want lasting results, you need a realistic and sustainable approach. 

As a registered dietitian, I recommend a balanced diet approach to insulin resistance that includes mostly whole foods and focuses on blood sugar management and reducing inflammation. This is also what the American Diabetes Association recommends.

In a nutshell, this means that you’re eating regular meals (and not skipping meals). At those meals, it’s a good idea to combine complex carbohydrates with protein and healthy fats. This combination of macronutrients helps to keep your blood glucose levels more stable.  

We know that this type of approach can provide significant health benefits…and it’s often the most realistic and sustainable type of diet plan. You could say that my approach is most similar to the Mediterranean diet or the DASH diet.

Alright, let’s dive into which foods you should be eating for insulin resistance.

Foods To Eat With Insulin Resistance

An insulin resistance diet includes a variety of whole foods from different food groups. When you include foods from all food groups, you’re giving yourself the best chance to hit on various vitamins and minerals that can improve insulin resistance while meeting your nutritional needs. 

Check out this downloadable grocery list. It was designed for PCOS but it absolutely applies to insulin resistance!

Here are some of the best foods to incorporate as part of your insulin resistance meal plan:

• Lean Proteins – chicken breast, turkey, lean meats (beef, pork), fish, seafood, Greek yogurt, cottage cheese, tofu tempeh, edamame

• Omega 3 Fatty Acids – walnuts, chia seeds, flaxseeds, hemp hearts  and fatty fish such as salmon, mackerel, and sardines

• Anti-Inflammatory Foods
  • Fruits – berries, kiwis, cherries, apples, bananas, pomegranate, peaches
  • Vegetables – broccoli, cauliflower, cabbage, tomatoes, sweet potato, bell peppers, and leafy greens like spinach and kale

• High-Fiber Foods/Low Glycemic Index Foods
  • Whole Grains – oats, quinoa, brown rice, whole grain bread
  • Legumes – beans, chickpeas, lentils, edamame

• Healthy Fats – olive oil, avocado, nuts, seeds 

• Prebiotic Rich Foods – bananas, apples, asparagus, Jerusalem artichokes, onions, garlic, leeks, oats, beans

• Fermented Dairy Products & Other Probiotic Foods – kefir, Greek yogurt, cottage cheese, sauerkraut, kimchi, kombucha, tempeh, miso

Foods To Avoid With Insulin Resistance

I don’t love the idea of thinking about food in the sense that you can’t have something. Balance is the key to an overall healthy diet. I think it’s more important to emphasize the foods that were mentioned in the section above most often. 

The foods listed below, when eaten in large quantities or very frequently, may cause blood sugar spikes and ultimately worsen insulin resistance. That’s not to say that you should never have them, you may just want to think twice about how often you’re having them. 

Limit the following foods: 

• Highly processed foods and meats: fast food, potato chips, pretzels, sausage, hot dogs, bacon, highly processed deli meat such as salami and pepperoni

• Sugary drinks: soft drinks such as regular soda, sweetened tea, energy drinks, fruit juices

• Sugary foods or foods with high amounts of added sugars: pastries, cookies, cakes, pies, candy

• Refined grains: white flour, white bread, white pasta, white rice 

• Alcohol

Alright let’s get into some recipes that are great for insulin resistance, and finally, that insulin resistance meal plan PDF I promised you!

Insulin Resistance Recipes

Here’s a few of my favorite recipes that are delicious and will also keep your blood sugar levels more stable.

Breakfast Recipes for Insulin Resistance

• High Protein Baked Oats
• Overnight Oats: 4 Different Ways!
• 10 Smoothies For PCOS (applicable to insulin resistance also) 

Lunch + Dinner Recipes for Insulin Resistance

• Baked Feta Pasta with Chicken
• Sweetgreen Crispy Rice Bowl (Healthy Copycat Recipe)
• Fall Kale Salad With Butternut Squash, Apples, & Pepitas

Insulin Resistance Recipes for Snacks + Desserts

• Greek Yogurt Chia Pudding
• High Protein Chocolate Pudding
• PB Chocolate Cups
• High Protein Ranch Dip

7-Day Insulin Resistance Meal Plan PDF

This 7-day insulin resistance meal plan PDF includes an outline and recipes for 3 meals and 1 snack per day. You’ll also receive a grocery shopping list for the week.

All meals are designed to stabilize blood sugar levels, which will help to curb your cravings and lower insulin resistance. This diet plan also includes a lot of anti-inflammatory foods that are rich in nutrients like omega 3 fatty acids, magnesium, and zinc, which are known to help reduce insulin resistance.

Download your free 7-day insulin resistance meal plan PDF here.

This 7-day meal plan is a sneak peek of what’s offered in The Insulin Resistance Meal Plan. For the full 3 week Insulin Resistance Meal Plan PDF with grocery lists, recipes, meal planning tips, and some of my favorite product brands, learn more here. 

The Bottom Line

Insulin resistance is a common medical condition and unfortunately a precursor to the development of prediabetes and type 2 diabetes. 

Dietary changes and regular physical activity can help you to achieve a healthy weight, manage your cravings, and improve your overall health. Managing insulin resistance can also decrease  your risk of developing other chronic diseases such as heart disease and kidney diseases.

Researchers have not established one particular best diet to manage or treat insulin resistance. 

Nutritious foods to eat with insulin resistance: lean protein, fatty fish, fruits, vegetables, whole grains, legumes, nuts, seeds, and olive oil.

Foods to limit or avoid with insulin resistance: processed foods and meats, and simple carbohydrates such as sugary drinks, refined grains, and foods with high amounts of added sugars. Alcohol consumption should be limited or avoided entirely. 

Download your free 7-day insulin resistance meal plan PDF here.

If you prefer to have a weekly meal plan to follow, make sure you grab your copy of The Insulin Resistance Meal Plan. This meal plan will give you 3 weeks worth of grocery lists, recipes, meal planning tips, and some of my favorite product brands. learn more here. 

Disclaimer: These are general guidelines and for informational purposes only. It is not intended to substitute for or replace professional medical advice. Always ask your healthcare provider to meet with a registered dietitian. Enlisting the help of a dietitian is the best way to ensure you’re on the right path in your nutrition journey for optimal blood sugar control!