Meal Plan at a Glance
BREAKFAST/ A.M. SNACK
LUNCH/ P.M. SNACK
DINNER/ LATE-NIGHT SNACK
Yogurt & raspberries/ Apple
Tuna salad & blackberries/ Pistachios & plum
Peanut noodles & chicken
Breakfast burrito & peach/ Cottage cheese & bell peppers
Tuna salad & blackberries/ Pistachios & blueberries
Kale salad & quinoa
Breakfast burrito & peach/ Kefir & blackberries
Salmon-stuffed avocados & apple/ Almonds
Chicken salad/ Yogurt bark
Yogurt & raspberries/ Cottage cheese & bell peppers
Salmon-stuffed avocados & apple/ Pistachios & plum
Pesto shrimp & rice/ Yogurt bark
Breakfast burrito & peach/ Yogurt & raspberries
Salmon-stuffed avocados & apple/ Cottage cheese & bell peppers
Chicken orzo soup & kale salad/ Yogurt bark
Yogurt & raspberries/ Apple & nut butter
Chicken orzo soup & kefir/ Peach
Greek salad/ Yogurt bark
Breakfast burrito & peach/ Yogurt & raspberries
Chicken orzo soup & kefir/ Pistachios & blackberries
Halibut & chickpea salad/ yogurt bark
Day 1
Chickpea Tuna Salad.
Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
Breakfast (315 calories)
- 1 cup low-fat plain strained yogurt, such as Greek-style
- ½ cup raspberries
- 2 Tbsp. sliced almonds
- 1 Tbsp. chia seeds
Morning Snack (95 calories)
Lunch (388 calories)
Afternoon Snack (202 calories)
- ½ cup unsalted dry-roasted pistachios (measured in shell)
- 1 plum
Dinner (486 calories)
Daily totals: 1,485 calories, 69g fat, 97g protein, 127g carbohydrate, 33g fiber, 1,274mg sodium
To make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 2 Tbsp. natural peanut butter to A.M. snack.
Day 2
Baked Kale Salad with Crispy Quinoa.
Photographer: Brie Goldman Food Stylist: Annie Probst Prop Stylist: Gabe Greco
Breakfast (355 calories)
Morning Snack (99 calories)
Lunch (388 calories)
Afternoon Snack (227 calories)
- ½ cup unsalted dry-roasted pistachios (in shell)
- ⅔ cup blueberries
Dinner (454 calories)
Daily totals: 1,523 calories, 75g fat, 71g protein, 149g carbohydrate, 30g fiber, 1,845mg sodium
To make it 2,000 calories: Add 1 serving Strawberry-Banana Green Smoothie to breakfast and increase to 1 cup pistachios (in shell) at P.M. snack.
Day 3
High-Protein Grilled Chicken Salad.
Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire Spollen
Breakfast (355 calories)
Morning Snack (172 calories)
- 1 cup low-fat plain kefir
- 1 cup blackberries
Lunch (388 calories)
Afternoon Snack (154 calories)
- 20 unsalted dry-roasted almonds
Dinner (415 calories)
Evening Snack (39 calories)
Daily totals: 1,523 calories, 80g fat, 94g protein, 122g carbohydrate, 32g fiber, 1,718mg sodium
To make it 2,000 calories: Add 1 serving Strawberry-Banana Green Smoothie to breakfast and add 1/2 cup unsalted dry-roasted pistachios (in shell) to A.M. snack.
Day 4
15-Minute Pesto Shrimp.
Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire Spollen
Breakfast (315 calories)
- 1 cup low-fat plain strained yogurt, such as Greek-style
- ½ cup raspberries
- 2 Tbsp. sliced almonds
- 1 Tbsp. chia seeds
Morning Snack (99 calories)
Lunch (388 calories)
Afternoon Snack (202 calories)
- ½ cup unsalted dry-roasted pistachios (in shell)
- 1 plum
Dinner (454 calories)
Evening Snack (39 calories)
Daily totals: 1,498 calories, 75g fat, 96g protein,123g carbohydrate, 30g fiber, 1,122mg sodium
To make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 1 serving Horiatiki (Greek Salad) at dinner.
Day 5
Salmon-Stuffed Avocados.
Breakfast (355 calories)
Morning Snack (230 calories)
- ⅔ cup low-fat plain strained yogurt, such as Greek-style
- 3 Tbsp. sliced almonds
- ⅓ cup raspberries
Lunch (388 calories)
Afternoon Snack (99 calories)
Dinner (379 calories)
Evening Snack (39 calories)
Meal-Prep Tip: Reserve 2 servings of Lemon Chicken Orzo Soup with Kale to have for lunch on Days 6 and 7.
Daily totals: 1,490 calories, 66g fat, 94g protein, 142g carbohydrate, 30g fiber, 2,022mg sodium
To make it 2,000 calories: Add 1 serving Strawberry-Banana Green Smoothie to breakfast and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.
Day 6
Lemon Chicken Orzo Soup with Kale.
Breakfast (315 calories)
- 1 cup low-fat plain strained yogurt, such as Greek-style
- ½ cup raspberries
- 2 Tbsp. sliced almonds
- 1 Tbsp. chia seeds
Morning Snack (305 calories)
- 1 medium apple
- 2 Tbsp. natural peanut butter
Lunch (355 calories)
Afternoon Snack (59 calories)
Dinner (439 calories)
Evening Snack (39 calories)
Daily totals: 1,511 calories, 65g fat, 90g protein, 149g carbohydrate, 33g fiber, 1,643mg sodium
To make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.
Day 7
Make-Ahead Freezer Breakfast Burrito with Eggs, Cheese & Spinach.
Ali Redmond
Breakfast (355 calories)
Morning Snack (230 calories)
- ⅔ cup low-fat plain strained yogurt, such as Greek-style
- 3 Tbsp. sliced almonds
- ⅓ cup raspberries
Lunch (355 calories)
Afternoon Snack (148 calories)
- ¼ cup unsalted dry-roasted pistachios (in shell)
- 1 cup blackberries
Dinner (372 calories)
Evening Snack (39 calories)
Daily totals: 1,499 calories, 63g fat, 112g protein, 127g carbohydrate, 28g fiber, 2,136mg sodium
To make it 2,000 calories: Add 1 serving Strawberry-Banana Green Smoothie to breakfast, add a 1-oz. slice whole-wheat baguette at lunch and increase to 1/2 cup unsalted dry-roasted pistachios (in shell) at P.M. snack.
Frequently Asked Questions
-
Is it OK to mix and match meals if there’s one I don’t like?
Yes! This meal plan is meant to serve as inspiration. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious Healthy Diabetes-Friendly Recipes.
-
Can I eat the same breakfast or lunch every day?
Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 315 to 355 calories while the lunches span 355 to 388 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.
-
Why is there not a modification for 1,200 calories?
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Strategies to Prevent and Improve Insulin Resistance
Researchers aren’t quite sure what causes insulin resistance, and there likely isn’t one simple culprit. There are several factors that increase the risk of insulin resistance, like increased age, lack of exercise, genetic factors and food choices. Individuals with excessive body weight are at increased risk of insulin resistance, potentially due to the inflammatory effects of extra fat tissue. Here are some strategies to prevent and improve insulin resistance:
- Exercise: It’s one of the best ways to improve insulin resistance. Whether you prefer walking, lifting weights, swimming or something else, incorporate some movement into your life.
- Weight Loss: Losing even a small amount of weight can improve insulin resistance significantly. Instead of restricting foods, focus on things you can add to your rotation, like high-fiber foods and enough protein.
- Regular Meals: Eating three meals and a couple of nutritious snacks per day—with fiber, protein and unsaturated fats—can help keep your blood sugar stable while reducing your risk of insulin resistance.
- Reduce Added Sugar and Refined Carbs: While sweet foods can certainly be included in moderation, cutting back on refined carbs (think white bread, white pasta and pastries) and added sugar, like in sugary drinks and baked goods, helps improve your blood sugar and lower the risk of developing insulin resistance and type 2 diabetes.
- Focus on Fiber: In addition to helping manage your blood sugar, fiber also helps keep you full, improves your digestion, helps with weight loss and improves your heart health.
- Eat More Protein: Since protein doesn’t raise your blood sugars and keeps you satisfied, aim to incorporate some at each meal and snack, whether it’s animal-based or plant-based.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
Dig Deeper
5 Sneaky Signs You Have Insulin Resistance, According to Dietitians
The #1 Nutrient to Improve Insulin Resistance, According to Dietitians
