Meal Plan at a Glance<\/p>\n
\u00a0BREAKFAST\/ A.M. SNACK
\nLUNCH\/ P.M. SNACK
\nDINNER<\/p>\n
Omelet & orange\/ Blackberries
\nTuna salad & plum\/ Almonds & peach
\nSalmon caprese & eggplant salad<\/p>\n
Yogurt, granola & raspberries\/ Banana & nut butter
\nChopped salad & apple\/ Kefir & blackberries
\nGrilled chicken & cabbage salad<\/p>\n
Yogurt, granola & raspberries\/ Almonds
\nChopped salad & apple\/ Pear & egg
\nLentils & kale with fried eggs<\/p>\n
Toast, nut butter & kefir\/ Banana & nut butter
\nChopped salad & apple\/ Almonds & blackberries
\nSteak taco salad<\/p>\n
Yogurt, granola & raspberries\/ Almonds
\nChopped salad & apple\/ Pear & egg
\nChicken soup & salad<\/p>\n
Yogurt, granola & raspberries\/ Apple
\nChicken soup & bell pepper with hummus\/ Kefir & blueberries
\nFish tacos<\/p>\n
Omelet & orange\/ Yogurt & raspberries
\nChicken soup & bell pepper with hummus\/ Pear
\nPeanut noodles & chicken<\/p>\n
Day 1 <\/p>\n
10-Minute Spinach Omelet.<\/p>\n
Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Phoebe Hauser<\/p>\n
Breakfast (317 calories) <\/p>\n
Morning Snack (62 calories) <\/p>\n
Lunch (368 calories) <\/p>\n
Afternoon Snack (265 calories)
\n \u00bc cup unsalted dry-roasted almonds 1 medium peach <\/p>\n
Dinner (478 calories) <\/p>\n
Daily Totals: 1,490 calories, 98g fat, 75g protein, 90g carbohydrate, 31g fiber, 1,478mg sodium\n<\/p>\n
Make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie<\/a> to breakfast and add 3\/4 cup plain strained (Greek-style) yogurt with 3 Tbsp. chopped walnuts to A.M. snack.\n<\/p>\n Day 2 <\/p>\n Grilled Honey-Mustard Chicken with Zucchini-Corn Relish. Breakfast (345 calories) <\/p>\n 1 cup low-fat plain strained (Greek-style) yogurt Morning Snack (263 calories) Lunch (351 calories) <\/p>\n Afternoon Snack (125 calories) Dinner (403 calories) <\/p>\n Daily Totals: 1,485 calories, 61g fat, 78g protein, 163g carbohydrate, 28g fiber, 1,672mg sodium\n<\/p>\n Make it 2,000 calories: Increase to 2 Tbsp. natural peanut butter at A.M. snack, add 1 serving Everything Bagel Avocado Toast<\/a> to lunch, add 1\/4 cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Strawberry Nice Cream<\/a> as an evening snack.\n<\/p>\n Day 3 <\/p>\n Braised Lentils & Kale with Fried Eggs. Breakfast (345 calories) <\/p>\n 1 cup low-fat plain strained (Greek-style) yogurt Morning Snack (206 calories) Lunch (351 calories) <\/p>\n Afternoon Snack (179 calories) Dinner (437 calories) <\/p>\n Daily Totals: 1,517 calories, 64g fat, 78g protein, 160g carbohydrate, 32g fiber, 1,281mg sodium\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch, add 1 serving Everything Bagel Avocado Toast<\/a> to dinner and add 1 serving Strawberry Nice Cream<\/a> as an evening snack.\n<\/p>\n Day 4 <\/p>\n Steak Taco Salad. Breakfast (286 calories) Morning Snack (263 calories) Lunch (351 calories) <\/p>\n Afternoon Snack (185 calories) Dinner (430 calories) <\/p>\n Daily Totals: 1,515 calories, 75g fat, 68g protein, 152g carbohydrate, 37g fiber, 1,479mg sodium\n<\/p>\n Make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie<\/a> to breakfast, add 1 serving Everything Bagel Avocado Toast<\/a> to lunch and add 1 medium peach as an evening snack.\n<\/p>\n Day 5 <\/p>\n Warm Up with a Quick Lemony Chicken Soup. Breakfast (345 calories) <\/p>\n 1 cup low-fat plain strained (Greek-style) yogurt Morning Snack (206 calories) Lunch (351 calories) <\/p>\n Afternoon Snack (179 calories) Dinner (428 calories) <\/p>\n Meal-Prep Tip: Reserve two servings Warm Up with a Quick Lemony Chicken Soup<\/a> to have for lunch on Days 6 and 7.\n<\/p>\n Daily Totals: 1,509 calories, 70g fat, 85g protein, 147g carbohydrate, 32g fiber, 1,530mg sodium\n<\/p>\n Make it 2,000 calories: Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 medium peach to A.M. snack, add 1 serving Everything Bagel Avocado Toast<\/a> to lunch and add 1 serving Strawberry Nice Cream<\/a> as an evening snack.\n<\/p>\n Day 6 <\/p>\n Tilapia Fish Tacos. Breakfast (345 calories) <\/p>\n 1 cup low-fat plain strained (Greek-style) yogurt Morning Snack (95 calories) <\/p>\n Lunch (402 calories) <\/p>\n Afternoon Snack (152 calories) Dinner (509 calories) <\/p>\n Daily Totals: 1,502 calories, 59g fat, 109g protein, 145g carbohydrate, 30g fiber, 1,786mg sodium\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack, add 1 serving Guacamole Chopped Salad<\/a> to dinner and add 1 medium peach as an evening snack.\n<\/p>\n Day 7 <\/p>\n Sesame Peanut Noodles with Chicken & Zucchini. Breakfast (317 calories) <\/p>\n Morning Snack (156 calories) Lunch (402 calories) <\/p>\n Afternoon Snack (131 calories) <\/p>\n Dinner (486 calories) <\/p>\n Daily Totals: 1,492 calories, 59g fat, 115g protein, 132g carbohydrate, 31g fiber, 1,856mg sodium\n<\/p>\n Make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie<\/a> to breakfast, add 1 Tbsp. chopped walnuts to A.M. snack and add 1\/4 cup unsalted dry-roasted almonds to P.M. snack.\n<\/p>\n Frequently Asked Questions<\/p>\n Is it OK to mix and match meals if there’s one I don’t like?\n<\/p>\n Yes! This meal plan is meant to serve as inspiration. It doesn\u2019t 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\u2019re 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 Low-Carb Recipes<\/a>.<\/p>\n Can I eat the same breakfast or lunch every day?\n<\/p>\n Definitely, it\u2019s fine to eat the same breakfast or lunch every day. The breakfasts range from 286 to 345 calories while the lunches span 351 to 402 calories. These ranges are fairly close, though if you\u2019re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.<\/p>\n Why is there not a modification for 1,200 calories?\n<\/p>\n 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\u2019s unsustainable for long-term health and well-being.<\/p>\n Can insulin resistance lead to type 2 diabetes?\n<\/p>\n Yes, insulin resistance is a precursor to several health concerns, including prediabetes, type 2 diabetes, polycystic ovary syndrome (PCOS), nonalcoholic fatty liver disease and obesity.<\/p>\n Tips for Managing Insulin Resistance <\/p>\n It’s pretty challenging to pinpoint exactly what causes insulin resistance. And it can lurk for many years before symptoms are apparent, making it difficult to diagnose. However, factors like genetics, a sedentary lifestyle, a high-calorie, high-sugar diet, elevated LDL cholesterol and obesity may increase your risk of insulin resistance. Cutting back on these foods is a great place to start. Adding more fiber-rich plant foods and lean proteins, and reducing foods high in added sugar and saturated fat can help improve diet quality overall.\n<\/p>\n Insulin resistance can impact your weight because the excess blood sugars are stored as fat, particularly visceral fat\u2014fat around the abdomen and organs. That said, losing weight is one of the many steps that can help improve insulin resistance. The lack of physical activity can make it harder for your body to manage glucose levels. So, getting into a good workout routine<\/a> may also help you manage insulin resistance.\n<\/p>\n How We Create Meal Plans<\/p>\n Registered dietitians thoughtfully create EatingWell\u2019s 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.<\/p>\n Dig Deeper What Happens to Your Body When You Have Insulin Resistance<\/p>\n
\nPhotographer: Rachel Marek, Food stylist: Holly Dreesman<\/p>\n
\n1 serving Maple Granola<\/a>
\n\u00bd cup raspberries<\/p>\n
\n 1 medium banana 1\u00bd Tbsp. natural peanut butter <\/p>\n
\n \u00be cup low-fat plain kefir \u00bd cup blueberries <\/p>\n
\nPhotographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster<\/p>\n
\n1 serving Maple Granola<\/a>
\n\u00bd cup raspberries<\/p>\n
\n \u00bc cup unsalted dry-roasted almonds <\/p>\n
\n 1 medium pear 1 large hard-boiled egg <\/p>\n
\nPhotographer: Jen Causey, Food Stylist: Margaret Dickeyt, Prop Stylist: Julia Bayless<\/p>\n
\n 1 slice sprouted-wheat or whole-wheat toast 1 Tbsp. natural peanut butter 1 cup low-fat plain kefir <\/p>\n
\n 1 medium banana 1\u00bd Tbsp. natural peanut butter <\/p>\n
\n 20 unsalted dry-roasted almonds \u00bd cup blackberries <\/p>\n
\nKelsey Hansen<\/p>\n
\n1 serving Maple Granola<\/a>
\n\u00bd cup raspberries<\/p>\n
\n \u00bc cup unsalted dry-roasted almonds <\/p>\n
\n 1 medium pear 1 large hard-boiled egg <\/p>\n
\nPhotographer: Robby Lozano, Food Stylist: Jennifer Wendorf<\/p>\n
\n1 serving Maple Granola<\/a>
\n\u00bd cup raspberries<\/p>\n
\n 1 cup low-fat plain kefir \u00bd cup blueberries <\/p>\n
\nLaura Kanya & Breana Killeen<\/p>\n
\n \u00be cup low-fat plain strained (Greek-style) yogurt \u00bd cup raspberries <\/p>\n
\n<\/p>\n