Meal Plan For Insulin Resistance

• Non-Starchy Vegetables: Include leafy greens, broccoli, cauliflower, bell peppers, and zucchini.
• Lean Proteins: Opt for skinless poultry, fish, tofu, tempeh, and legumes for balanced protein.
• Healthy Fats: Incorporate avocados, nuts, seeds, and olive oil for heart-healthy fats.
• Whole Grains: Choose quinoa, brown rice, oats, and whole wheat for fiber and nutrients.
• Berries: Enjoy low-glycemic berries such as blueberries, strawberries, and raspberries.
• Low-Fat Dairy or Dairy Alternatives: Include options like Greek yogurt, skim milk, or almond milk for calcium.
• Fiber-Rich Foods: Add beans, lentils, chia seeds, and flaxseeds for additional fiber.
• Fatty Fish: Incorporate salmon, mackerel, and trout for omega-3 fatty acids.
• Non-Sweetened Herbal Teas: Choose herbal teas like chamomile or green tea without added sugars.
• Water: Stay well-hydrated with water throughout the day.
• Herbs and Spices: Use herbs and spices like cinnamon, turmeric, and garlic for flavor without added sugars or sodium.

• Highly Processed Carbohydrates: Avoid white bread, sugary cereals, and other refined grains.
• Sweetened Beverages: Limit or eliminate sugary drinks, sodas, and fruit juices.
• Added Sugars: Minimize consumption of candies, desserts, and sweetened snacks.
• Processed Foods: Reduce intake of highly processed snacks, frozen meals, and fast food.
• High-Glycemic Fruits: Limit consumption of fruits with high sugar content, like watermelon and pineapple.
• Fried Foods: Minimize fried and deep-fried options for better insulin sensitivity.
• Full-Fat Dairy: Choose low-fat or non-fat dairy options to reduce saturated fat intake.
• Excessive Alcohol: Consume alcohol in moderation or as recommended by a healthcare professional.
• Highly Processed Meats: Limit intake of processed sausages, bacon, and deli meats.
• White Potatoes: Reduce consumption of white potatoes and choose sweet potatoes or other alternatives.

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

• Replace whole grain toast with sprouted grain bread for better nutrient absorption and a lower glycemic index.
• Instead of Greek yogurt, try plain skyr for a higher protein, lower sugar option.
• Switch quinoa with farro for a hearty, nutrient-dense grain with a low glycemic index.
• Use cauliflower rice instead of brown rice to lower carb intake while maintaining fiber.
• Substitute hummus with tahini for a creamy, nutrient-rich dip that pairs well with veggies.