7-Day Easy Anti-Inflammatory Meal Plan for Insulin Resistance, Created by a Dietitian

Taking care of your health can feel complicated. It’s difficult to know where to start and what changes can actually make a difference. If you just found out you have insulin resistance or elevated blood sugar levels, those feelings may increase tenfold. In this seven-day meal plan, we map out a simple anti-inflammatory routine to help improve insulin resistance. You’ll find a week of delicious meals and snacks to help improve blood sugar levels and reduce inflammation—all with short ingredient lists and cooking times, as well as plenty of meal-prep tips throughout. Check it out!

Why This Meal Plan Is Great for You

We include anti-inflammatory ingredients such as salmon, nuts and richly pigmented fruits and vegetables. These ingredients contain antioxidants and other powerful compounds that can help reduce markers of chronic inflammation in the body. Research indicates that chronic inflammation can increase the risk of developing type 2 diabetes and the progression of obesity-linked insulin resistance. Reducing chronic inflammation can help improve blood sugar levels and, as result, reduce insulin resistance.

To promote healthy blood sugar levels, we prioritized two nutrients that can help promote more stable blood sugar levels. Each day provides an average of 114 grams of protein and 35 grams of fiber. Foods rich in these nutrients promote satiety and are digested slowly, helping to reduce blood sugar spikes. To promote healthy blood sugar levels, we opted for a moderately low carbohydrate level. About 30% of the daily total calories are from carbohydrates, decently below the 45% to 65% of calories from carbohydrates recommended by the Dietary Guidelines for Americans.

This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your 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.

Day 1

Breakfast (435 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving Cinnamon-Toasted Oats 
• ½ cup raspberries
• 2 Tbsp. chopped walnuts

A.M. Snack (334 calories)

• 3 stalks celery
• 3 Tbsp. natural peanut butter

Lunch (389 calories)

• 1 serving Greek Salad with Edamame
• 1 medium peach

P.M. Snack (218 calories)

• ¼ cup unsalted dry-roasted shelled pistachios
• ½ cup blueberries

Dinner (427 calories)

• 1 serving Lemon-Garlic Sheet-Pan Salmon with Potatoes & Green Beans

Daily Totals: 1,803 calories, 103g fat, 95g protein, 132g carbohydrate, 33g fiber, 1,428mg sodium.

Make it 1,500 calories: Omit chopped walnuts at breakfast and reduce to 1 Tbsp. natural peanut butter at A.M. snack.

Make it 2,000 calories: Add 1 serving Everything Bagel Avocado Toast to lunch.

Day 2

Breakfast (399 calories)

• 1 serving Muffin-Tin Spinach & Mushroom Mini Quiches
• 1 cup low-fat plain kefir
• 1 cup sliced strawberries

A.M. Snack (124 calories)

• 2 servings Cucumber Salmon Bites

Lunch (491 calories)

• 1 serving Chickpea Chopped Salad with Cabbage, Cucumber & Carrot
• 3 oz. cooked chicken breast
• ¼ cup unsalted dry-roasted almonds

P.M. Snack (200 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ⅔ cup raspberries
• 1 Tbsp. chopped walnuts

Dinner (378 calories)

• 1 serving Chicken & Spinach Salad with Creamy Feta Dressing

Evening Snack (200 calories)

• 1 cup edamame, in pods

Daily Totals: 1,792 calories, 90g fat, 135g protein, 120g carbohydrate, 38g fiber, 2,269mg sodium.

Make it 1,500 calories: Omit kefir at breakfast and omit almonds at lunch.

Make it 2,000 calories: Add 1 medium apple to A.M. snack and increase to 3 Tbsp. chopped almonds at P.M. snack.

Day 3

Breakfast (399 calories)

• 1 serving Muffin-Tin Spinach & Mushroom Mini Quiches
• 1 cup low-fat plain kefir
• 1 cup sliced strawberries

A.M. Snack (252 calories)

• 1 medium apple
• 1½ Tbsp. natural peanut butter

Lunch (491 calories)

• 1 serving Chickpea Chopped Salad with Cabbage, Cucumber & Carrot
• 3 oz. cooked chicken breast
• ¼ cup unsalted dry-roasted almonds

P.M. Snack (200 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ⅔ cup raspberries
• 1 Tbsp. chopped walnuts

Dinner (467 calories)

• 1 serving Pistachio-Crusted Halibut
• 1 serving No-Cook White Bean & Spinach Caprese Salad

Daily Totals: 1,809 calories, 90g fat, 127g protein, 130g carbohydrate, 31g fiber, 2,049mg sodium.

Make it 1,500 calories: Omit kefir at breakfast and omit almonds at lunch.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack. 

Day 4

Breakfast (435 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving Cinnamon-Toasted Oats 
• ½ cup raspberries
• 2 Tbsp. chopped walnuts

A.M. Snack (124 calories)

• 2 servings Cucumber Salmon Bites

Lunch (491 calories)

• 1 serving Chickpea Chopped Salad with Cabbage, Cucumber & Carrot
• 3 oz. cooked chicken breast
• ¼ cup unsalted dry-roasted almonds

P.M. Snack (252 calories)

• 1 medium apple
• 1½ Tbsp. natural peanut butter

Dinner (484 calories)

• 1 serving Tofu Tacos
• ¼ cup guacamole

Daily Totals: 1,786 calories, 100g fat, 94g protein, 140g carbohydrate, 36g fiber, 1,711mg sodium.

Make it 1,500 calories: Omit chopped walnuts at breakfast and change P.M. snack to 1 medium peach.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit to A.M. snack.

Day 5

Breakfast (399 calories)

• 1 serving Muffin-Tin Spinach & Mushroom Mini Quiches
• 1 cup low-fat plain kefir
• 1 cup sliced strawberries

A.M. Snack (256 calories)

• 1 cup edamame, in pods
• ⅔ cup blueberries

Lunch (491 calories)

• 1 serving Chickpea Chopped Salad with Cabbage, Cucumber & Carrot
• 3 oz. cooked chicken breast
• ¼ cup unsalted dry-roasted almonds

P.M. Snack (200 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ⅔ cup raspberries
• 1 Tbsp. chopped walnuts

Dinner (436 calories)

• 1 serving Lemon Chicken Orzo Soup with Kale
• 1 serving Roasted Cauliflower Salad with Almonds, Olives & Feta

Meal-Prep Tip: Reserve two servings Lemon Chicken Orzo Soup with Kale to have for lunch on Days 6 and 7.

Daily Totals: 1,781 calories, 87g fat, 125g protein, 139g carbohydrate, 43g fiber, 2,183mg sodium.

Make it 1,500 calories: Omit strawberries at breakfast and almonds at lunch.

Make it 2,000 calories: Increase to 3 Tbsp. chopped walnuts at P.M. snack and add 1 medium apple as an evening snack.

Day 6

Breakfast (399 calories)

• 1 serving Muffin-Tin Spinach & Mushroom Mini Quiches
• 1 cup low-fat plain kefir
• 1 cup sliced strawberries

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (372 calories)

• 1 serving Lemon Chicken Orzo Soup with Kale
• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ¼ cup blueberries

P.M. Snack (252 calories)

• 1 medium apple
• 1½ Tbsp. natural peanut butter

Dinner (448 calories)

• 1 serving One-Pot Garlicky Shrimp & Spinach
• 1 cup cooked quinoa

Evening Snack (141 calories)

• ¾ cup sliced carrots
• ¼ cup hummus

Daily Totals: 1,819 calories, 81g fat, 115g protein, 167g carbohydrate, 35g fiber, 2,093mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium peach and omit peanut butter at P.M. snack.

Make it 2,000 calories: Add 3 Tbsp. chopped walnuts to lunch and increase to 2 Tbsp. natural peanut butter at P.M. snack.

Day 7

Breakfast (399 calories)

• 1 serving Muffin-Tin Spinach & Mushroom Mini Quiches
• 1 cup low-fat plain kefir
• 1 cup sliced strawberries

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (372 calories)

• 1 serving Lemon Chicken Orzo Soup with Kale
• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ¼ cup blueberries

P.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Dinner (474 calories)

• 1 serving Lemon-Herb Roasted Chicken
• 1 serving Cucumber-Blueberry Spinach Salad

Evening Snack (62 calories)

• 1 cup blackberries

Daily Totals: 1,819 calories, 98g fat, 108g protein, 135g carbohydrate, 32g fiber, 1,989mg sodium.

Make it 1,500 calories: Omit kefir at breakfast and omit peanut butter at P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios to evening snack.

How to Meal-Prep Your Week of Meals:

These recipes can be made ahead of time at the beginning of the week, so you don't have to spend so much time cooking and preparing meals on busy weekdays.

1. Prepare Muffin-Tin Spinach & Mushroom Mini Quiches to have for breakfast throughout the week.
2. Make Cinnamon-Toasted Oats to have for breakfast throughout the week.
3. Prepare Chickpea Chopped Salad with Cabbage, Cucumber & Carrot to have for lunch during the week.

Anti-Inflammatory Foods to Focus On:

• Fish 
• Nuts 
• Seeds
• Avocado
• Olive oil
• Fruits, such as raspberries, cherries, citrus fruits, apples and more
• Vegetables, including dark leafy greens, beets, cruciferous veggies and winter squash 
• Beans
• Lentils
• Whole grains
• Fermented dairy, such as yogurt, kefir and cottage cheese
• Herbs and spices

Strategies to Improve Insulin Resistance: 

If you have insulin resistance, elevated blood sugar levels or type 2 diabetes, there are some strategies that may help reduce insulin resistance and improve blood sugar levels.

• Nutrition Changes: There are several nutrition strategies that can help improve insulin resistance. For healthy blood sugar levels, follow an anti-inflammatory diet, eat more fiber and plants, reduce added sugars and refined carbohydrates and eat protein with most meals and snacks.
• Get Active: Physical activity can help reduce insulin resistance and improve blood sugar levels. The recommended physical activity goal is 150 minutes per week of moderate-intensity exercise. This may look like a 30-minute brisk walk, 5 days a week. The best activity is the one you enjoy and are most likely to regularly incorporate into your routine. If you’re looking to get started, check out our best 7-day walking plan for insulin resistance.
• Reach or Maintain a Healthy Weight: If you have overweight or obesity, weight loss can be an effective strategy for both reducing inflammation and improving insulin resistance. Nutrition changes, such as eating more fiber and follow the anti-inflammatory diet, often lead to weight loss for many people.