7-Day No-Sugar High-Fiber Meal Plan for Insulin Resistance, Created by a Dietitian

According to 2021 data from the National Health and Nutrition Examination Survey, 40% of people between 18 to 44 in the U.S. have insulin resistance. Insulin resistance, sometimes called impaired insulin sensitivity, is a precursor to several health conditions, including prediabetes, type 2 diabetes and nonalcoholic fatty liver disease, according to the National Institutes of Health (NIH).

Insulin is a hormone released by the pancreas when blood sugar levels rise, a natural response that occurs when food is broken down into the simplest form of sugar called glucose.

When things are working smoothly, insulin helps move blood sugars into the cells for energy, which returns circulating blood sugar to normal baseline levels. Over time, the body can develop a tolerance to insulin, meaning the blood sugars don’t respond as well despite the body pumping out high insulin levels, which results in elevated blood sugar levels, per the American Diabetes Association (ADA). 

While there isn’t a singular cause of insulin resistance, the Centers for Disease Control and Prevention (CDC) cites factors that can increase risk, including a family history of type 2 diabetes, lack of physical activity and obesity. And because added sugars are so prevalent in food and many people consume more than they realize, we opted to exclude them from this plan. Instead, we focus on nutrients that are shown to improve blood sugars—like fiber and protein. 

Why This Meal Plan Is Great for You

In this plan, you’ll find at least 35 grams of fiber daily and a minimum of 70 grams of protein to help improve insulin resistance. According to the NIH, movement, and, if necessary, losing weight can improve your body's response to insulin. These actions, in addition to consuming nutrient-dense foods, can reverse insulin resistance and prevent or delay type 2 diabetes in people with prediabetes.

To support weight loss, we designed this plan with a daily intake of 1,500 calories, a level at which many individuals tend to lose weight. This 1,500-calorie meal plan has modifications for 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. As always, this meal plan is meant to serve as a framework for a nutritious eating plan. Follow your hunger cues and listen to your body. You know it best!

Related: The #1 Nutrient to Lower Blood Sugar Levels, According to a Diabetes Expert

Strategies to Improve Insulin Resistance:

1. Increase Fiber: Fiber is linked to many health benefits, including protecting the heart and promoting a healthy gut. Additionally, it helps stabilize blood sugar levels and keeps you full for longer by slowing down digestion.
2. Exercise Frequently: The CDC and the ADA recommend physical activity as one of the most important and beneficial steps for improving insulin resistance.
3. Ensure Regular Meals: Eating regular meals and snacks, ideally with a good source of fiber and protein, helps promote stable blood sugars and prevents eating too much. 
4. Boost Protein: In addition to helping you build muscle and other body functions, protein also slows down digestion and improves satiety. Pairing protein-rich foods with those higher in carbohydrates helps temper the blood sugar response and stabilize levels. 
5. Reduce Added Sugars: Though added sugar can be included in moderation, stick to the American Heart Association's recommended daily max of 9 teaspoons of added sugar for men and 6 for women. 

High-Fiber Foods to Focus On: 

Some examples include:

• Whole grains: Bulgur, oats, teff, whole wheat, brown rice, quinoa, buckwheat and farro
• Beans and lentils: Chickpeas, soybeans, red lentils and green lentils 
• Vegetables: Brussels sprouts, kale, corn, broccoli, cauliflower, collards, beets, sweet potato, leafy greens and carrots
• Fruits (especially fruit with skin and seeds): Berries, pears, apples, oranges, clementine, fig, kiwi and avocado
• Nuts (including natural nut butters with no sugar added): Walnuts, pistachios, pecans, almonds and cashews
• Seeds: Sunflower, pumpkin, chia and flax

Related: The Best 3 High-Protein Carbs for Lower Blood Sugar, According to a Dietitian

How to Meal-Prep Your Week of Meals:

1. Make Overnight Oats with Chia Seeds (Meal-Prep Friendly) to have for breakfast on Days 2 and 3.
2. Prepare Meal-Prep Chili-Lime Chicken Bowls to have for lunch on Days 2 through 5.

Day 1

Breakfast (295 calories)

• 1 serving Spinach & Egg Scramble with Raspberries

A.M. Snack (143 calories)

• ½ cup low-fat cottage cheese
• 1 cup blackberries

Lunch (377 calories)

• 1 serving Cucumber Salad Sandwich
• 1 small pear

P.M. Snack (193 calories)

• 1 serving Apple with Cinnamon Almond Butter

Dinner (508 calories)

• 1 serving Salmon & Avocado Salad

Daily Totals: 1,517 calories, 69g fat, 89g protein, 147g carbohydrate, 40g fiber, 1,898mg sodium

Make it 2,000 calories: Add 1 serving Spinach, Peanut Butter & Banana Smoothie to breakfast and add 20 unsalted dry-roasted almonds to A.M. snack.

Day 2

Breakfast (390 calories)

• 1 serving Overnight Oats with Chia Seeds (Meal-Prep Friendly)

A.M. Snack (193 calories)

• 1 serving Apple with Cinnamon Almond Butter

Lunch (413 calories)

• 1 serving Meal-Prep Chili-Lime Chicken Bowls

P.M. Snack (101 calories)

• 1 medium pear

Dinner (415 calories)

• 1 serving Sheet-Pan Steak & Potatoes

Daily Totals: 1,512 calories, 67g fat, 80g protein, 164g carbohydrate, 35g fiber, 1,531mg sodium

Make it 2,000 calories: Add 1 medium banana to lunch, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Traditional Greek Salad to dinner.

Day 3

Breakfast (390 calories)

• 1 serving Overnight Oats with Chia Seeds (Meal-Prep Friendly)

A.M. Snack (143 calories)

• ½ cup low-fat cottage cheese
• 1 cup blackberries

Lunch (413 calories)

• 1 serving Meal-Prep Chili-Lime Chicken Bowls

P.M. Snack (95 calories)

• 1 medium apple

Dinner (448 calories)

• 1 serving Slow-Cooker Chicken Cacciatore with Polenta

Meal-Prep Tip: Reserve leftover Slow-Cooker Chicken Cacciatore with Polenta to have for dinner tomorrow.

Daily Totals: 1,489 calories, 53g fat, 96g protein, 167g carbohydrate, 37g fiber, 1,985mg sodium

Make it 2,000 calories: Add 18 unsalted dry-roasted almonds to A.M. snack, add 2 Tbsp. natural peanut butter to P.M. snack and add 2 cups mixed greens with 1 serving Balsamic Vinaigrette to dinner.

Day 4

Breakfast (303 calories)

• 1 cup low-fat plain strained yogurt, such as Greek-style
• 2 Tbsp. chopped walnuts, toasted if desired
• ½ cup blueberries

A.M. Snack (131 calories)

• 1 large pear

Lunch (413 calories)

• 1 serving Meal-Prep Chili-Lime Chicken Bowls

P.M. Snack (221 calories)

• 1 cup edamame, in pods
• ⅓ cup raspberries

Dinner (448 calories)

• 1 serving Slow-Cooker Chicken Cacciatore with Polenta

Daily Totals: 1,517 calories, 49g fat, 110g protein, 165g carbohydrate, 35g fiber, 1,373mg sodium

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 1 medium banana to lunch and add 2 cups mixed greens with 1 serving Balsamic Vinaigrette to dinner.

Day 5

Breakfast (303 calories)

• 1 cup low-fat plain strained yogurt, such as Greek-style
• 2 Tbsp. chopped walnuts, toasted if desired
• ½ cup blueberries

A.M. Snack (171 calories)

• ¾ cup edamame, in pods
• ⅓ cup raspberries

Lunch (413 calories)

• 1 serving Meal-Prep Chili-Lime Chicken Bowls

P.M. Snack (193 calories)

• 1 serving Apple with Cinnamon Almond Butter

Dinner (437 calories)

• 1 serving Super Green Pasta

Daily Totals: 1,518 calories, 67g fat, 87g protein, 151g carbohydrate, 35g fiber, 1,318mg sodium

Make it 2,000 calories: Add 1 serving Traditional Greek Salad to dinner and add 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack.

Day 6

Breakfast (295 calories)

• 1 serving Spinach & Egg Scramble with Raspberries

A.M. Snack (186 calories)

• ½ cup low-fat plain kefir
• 1 large pear

Lunch (357 calories)

• 1 serving Chickpea Tuna Salad

P.M. Snack (193 calories)

• 1 serving Apple with Cinnamon Almond Butter

Dinner (488 calories)

• 1 serving Blackened Fish Tacos
• 1 serving Pineapple & Avocado Salad

Daily Totals: 1,519 calories, 65g fat, 77g protein, 167g carbohydrate, 37g fiber, 1,615mg sodium

Make it 2,000 calories: Add 20 unsalted dry-roasted almonds to A.M. snack and add 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack.

Day 7

Breakfast (295 calories)

• 1 serving Spinach & Egg Scramble with Raspberries

A.M. Snack (90 calories)

• ½ cup low-fat plain kefir
• 1 clementine

Lunch (357 calories)

• 1 serving Chickpea Tuna Salad

P.M. Snack (193 calories)

• 1 serving Apple with Cinnamon Almond Butter

Dinner (588 calories)

• 1 serving Massaged Kale Salad with Roasted Sweet Potato & Black Beans

Daily Totals: 1,523 calories, 75g fat, 70g protein, 151g carbohydrate, 35g fiber, 1,734mg sodium

Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie and ¼ cup unsalted dry-roasted almonds to A.M. snack.