90 30 50 diet plan for insulin resistance
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Chicken breast
Salmon
Tofu
Quinoa
Spinach
Broccoli
Cauliflower
Avocado
Almonds
Olive oil
Eggs
Greek yogurt
Cottage cheese
Blueberries
Strawberries
Kale
Bell peppers
Brussels sprouts
Turkey breast
Chia seeds
Flaxseeds
Walnuts
Green beans
Asparagus
Zucchini
Sweet potatoes
Brown rice
Oats
Lentils
Greek feta cheese
Cottage cheese
Plain yogurt
Cottage cheese
Diet plan overview
The 90 30 50 diet plan for insulin resistance focuses on balancing macronutrients to help manage blood sugar levels. This plan includes 90 grams of high-quality protein from chicken, turkey, and legumes, which helps stabilize blood sugar. Additionally, 30 grams of fiber from foods like berries, leafy greens, and whole grains slow the absorption of sugar, while 50 grams of healthy fats from avocados and nuts provide sustained energy.
This diet plan is beneficial for those with insulin resistance or prediabetes, as it helps in moderating blood glucose levels and supports metabolic health. The high fiber and healthy fat content also aid in satiety, reducing the urge to snack on sugary or processed foods, which is crucial for maintaining consistent insulin levels.
Foods to eat
Non-Starchy Vegetables: Broccoli, spinach, and cauliflower for low-carb fiber.
Lean Proteins: Chicken breast, turkey, and lean beef to keep you full longer.
Healthy Fats: Avocados, nuts, and seeds provide steady energy.
Whole Grains: Brown rice, quinoa, and oats for complex carbs.
Berries: Low in sugar, high in antioxidants.
✅ Tip
Foods not to eat
Sugary Drinks: Soda, energy drinks, and fruit juices cause insulin spikes.
Refined Grains: White bread, pasta, and pastries lack fiber.
Fried Foods: Fried chicken and French fries are high in unhealthy fats.
Processed Meats: Bacon, sausages, and deli meats contain added sugars and sodium.
Sugary Snacks: Avoid candies, cakes, and cookies.
Main benefits
📊 Nutrient breakdown of the 90 30 50 diet (Source)
How to budget on this diet plan
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Meal plan suggestion
Day 1
- Breakfast:Greek yogurt with strawberries and chia seeds
- Lunch:Grilled salmon with quinoa and steamed broccoli
- Dinner:Turkey breast stir-fry with bell peppers and zucchini
- Snack:Cottage cheese with blueberries
Day 2
- Breakfast:Oatmeal topped with flaxseeds, walnuts, and blueberries
- Lunch:Kale and spinach salad with avocado, almonds, and grilled chicken breast
- Dinner:Baked salmon with asparagus and sweet potatoes
- Snack:Plain yogurt with strawberries and chia seeds
Day 3
- Breakfast:Omelet with bell peppers, spinach, and feta cheese
- Lunch:Quinoa bowl with grilled turkey breast, kale, and avocado
- Dinner:Lentil soup with kale and cauliflower
- Snack:Greek yogurt with walnuts and blueberries
Day 4
- Breakfast:Cottage cheese with strawberries and almonds
- Lunch:Tofu stir-fry with broccoli, green beans, and bell peppers
- Dinner:Grilled chicken breast with sweet potatoes and steamed Brussels sprouts
- Snack:Greek yogurt with flaxseeds and blueberries
Day 5
- Breakfast:Overnight oats with chia seeds, strawberries, and almonds
- Lunch:Salmon and quinoa salad with avocado, kale, and olive oil dressing
- Dinner:Grilled tofu with zucchini and cauliflower
- Snack:Cottage cheese with blueberries and walnuts
Day 6
- Breakfast:Scrambled eggs with spinach and feta cheese
- Lunch:Turkey breast and kale salad with almonds and olive oil dressing
- Dinner:Baked salmon with asparagus and green beans
- Snack:Plain yogurt with chia seeds and strawberries
Day 7
- Breakfast:Greek yogurt with blueberries, flaxseeds, and almonds
- Lunch:Tofu and quinoa bowl with Brussels sprouts and kale
- Dinner:Grilled chicken breast with brown rice and steamed broccoli
- Snack:Cottage cheese with walnuts and strawberries
Want to learn more?
⚠️ Keep in mind
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Listonic team
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