7-day Meal Plan For Insulin Resistance

• Whole Grain Cereal: Choose cereals with high fiber and low sugar content.
• Greek Yogurt: Opt for plain, unsweetened Greek yogurt for a protein boost.
• Fresh Fruit: Add a variety of fresh fruits such as berries, banana, or apple slices.
• Whole Wheat Toast: Top with avocado, peanut butter, or a poached egg for a balanced meal.
• Smoothies: Blend fruits, leafy greens, yogurt, and a splash of almond milk for a nutritious drink.
• Oatmeal: Cook oats with water or milk and add toppings like nuts, seeds, and berries.
• Eggs: Prepare boiled, poached, or scrambled eggs for a protein-rich option.
• Whole Grain Pancakes or Waffles: Make with whole wheat flour and top with fruit or yogurt.
• Chia Seed Pudding: Mix chia seeds with almond milk and let it sit overnight; top with berries in the morning.
• Vegetable Omelette: Include tomatoes, spinach, mushrooms, and peppers in a fluffy omelette.

• Sugary Cereals: Avoid cereals with high sugar content; opt for whole grains instead.
• Sweetened Yogurt: Limit yogurt with added sugars; choose plain varieties.
• Processed Pastries: Minimize intake of sugary muffins, croissants, and other pastries.
• Sugary Drinks: Avoid sugary juices and energy drinks; choose water or herbal tea instead.
• High-Sugar Spreads: Choose natural nut butter over spreads with added sugars.
• White Bread: Opt for whole wheat or whole grain bread instead of refined white bread.
• Syrups and Toppings: Be mindful of excessive use of sugary syrups and toppings.
• Fried Breakfast Options: Minimize fried foods; choose healthier cooking methods.
• Excessive Processed Meats: Limit intake of processed meats like bacon and sausages.
• High-Calorie Coffee Additions: Be cautious with calorie-rich additions to coffee.

Managing insulin resistance involves choosing low-glycemic, nutrient-dense foods. Here are some beneficial alternatives:

• Replace whole grain toast with sprouted grain bread for a lower glycemic index.
• Instead of grilled chicken, try grilled tofu for a plant-based protein option.
• Switch baked salmon with mackerel, which is rich in omega-3 fatty acids.
• Use steel-cut oats instead of regular oatmeal to slow down carbohydrate absorption.
• Substitute lentil soup with black bean soup for a high-fiber, low-glycemic meal.