Get ready for a week of mouthwatering meals designed to help reduce inflammation and improve insulin sensitivity—all with zero added sugars. This 7-day plan is all about fueling your body to better manage blood sugar levels while still enjoying satisfying, flavorful food.
What’s the Deal with Insulin Resistance?
Insulin resistance can be a sneaky culprit behind a variety of health issues, like prediabetes, type 2 diabetes, and even conditions like obesity and non-alcoholic fatty liver disease. When our cells respond well to insulin, glucose (blood sugar) moves efficiently from the bloodstream into cells, providing energy. But with insulin resistance, the body doesn’t respond as well, forcing the pancreas to release even more insulin just to keep blood sugar in check. Over time, this extra work exhausts the system, leading to higher blood sugar levels and potentially diabetes down the road.
Why You’ll Love This Meal Plan
This week’s lineup is crafted to improve or prevent insulin resistance, packed with fiber and protein to support steady energy and blood sugar levels. You won’t find any added sugars here, either! High-sugar diets have been linked to increased inflammation, which can make insulin resistance worse. While moderation is fine, many of us are overloading on added sugars—about 17 teaspoons a day, according to the CDC. Swapping in whole, nutrient-rich foods helps manage inflammation while supporting overall health.
If you’re aiming to lose weight, the CDC highlights that a healthy weight can also help lower insulin resistance. This meal plan offers around 1,500 calories, with modifications for a 2,000-calorie option to meet different needs. We’ve moved away from 1,200-calorie plans based on the 2020-2025 Dietary Guidelines for Americans, which suggests that calorie intake that low may not meet nutritional needs and isn’t sustainable.
How Inflammation and Insulin Resistance Are Linked
Insulin resistance can be tricky to spot since it often develops without obvious symptoms. But if you’re over 45, have polycystic ovary syndrome (PCOS), or a family history of diabetes, it might be worth taking preventive steps. Studies show that chronic inflammation may increase the risk of insulin resistance and type 2 diabetes. Thankfully, managing stress, getting regular exercise, improving sleep, and following an anti-inflammatory diet can help! This eating plan takes inspiration from the Mediterranean diet, known for reducing inflammation with foods like leafy greens, nuts, and olive oil while keeping processed, sugary foods to a minimum.
Anti-Inflammatory Foods to Enjoy All Week:
Fatty Fish like salmon, sardines, and tuna
Olive Oil for cooking or drizzling
Avocado & Avocado Oil for creamy goodness
Nuts (and natural nut butter)
Seeds such as chia, flax, and pumpkin
Fermented Dairy like yogurt and kefir
Beans & Lentils for fiber and protein
Whole Grains like quinoa, bulgur, and oats
Fruits like berries, apples, and citrus
Veggies especially dark greens, beets, tomatoes, and cauliflower
Herbs & Spices to bring out the flavor
How to Prep Your Week of Delicious, No-Added-Sugar Meals
Day 1
Breakfast (342 calories)
Enjoy 1 serving of Two-Ingredient Banana Pancakes
Drizzle with 2 Tbsp. almond butter
Add ⅓ cup of fresh raspberries on the side
A.M. Snack (176 calories)
¼ cup dry-roasted, unsalted pistachios (shelled)
Lunch (383 calories)
1 serving of Cucumber-Chicken Green Goddess Wrap
A juicy plum to complete the meal
P.M. Snack (62 calories)
1 cup of blackberries
Dinner (540 calories)
Savor 1 serving of Lemony-Garlic Pan-Seared Salmon
Paired with a Cherry, Wild Rice & Quinoa Salad
Daily Totals: 1,503 calories, 89g fat, 77g protein, 111g carbohydrate, 28g fiber, 1,364mg sodium
Make it 2,000 Calories: Add a 5-oz. container of plain Greek yogurt to breakfast, a medium orange for the A.M. snack, ¼ cup dry-roasted, unsalted almonds for the P.M. snack, and an evening snack of 1 medium bell pepper with 2 Tbsp. hummus.
Day 2
Breakfast (297 calories)
A Make-Ahead Freezer Breakfast Burrito with Eggs, Cheese & Spinach
A.M. Snack (204 calories)
1 large pear
⅔ cup low-fat plain kefir
Lunch (371 calories)
1 serving of Chicken Noodle Soup with Spinach & Parmesan
A crisp medium apple
P.M. Snack (206 calories)
¼ cup dry-roasted, unsalted almonds
Dinner (414 calories)
1 serving of Chicken Piccata Casserole
Daily Totals: 1,492 calories, 62g fat, 90g protein, 148g carbohydrate, 28g fiber, 1,804mg sodium
Make it 2,000 Calories: Add a Spinach, Peanut Butter & Banana Smoothie to breakfast, and a Traditional Greek Salad to dinner.
Day 3
Breakfast (342 calories)
1 serving of Two-Ingredient Banana Pancakes
2 Tbsp. almond butter drizzled over
⅓ cup raspberries on the side
A.M. Snack (198 calories)
1 (5-oz.) container low-fat Greek-style yogurt
⅓ cup blueberries
2 Tbsp. sliced almonds or nuts of choice
Lunch (371 calories)
1 serving of Chicken Noodle Soup with Spinach & Parmesan
1 medium apple
P.M. Snack (139 calories)
1 large hard-boiled egg
1 medium orange
Dinner (443 calories)
1 serving of One-Pot Lentil & Vegetable Soup with Parmesan
Paired with a Kale Salad with Balsamic & Parmesan
Daily Totals: 1,493 calories, 68g fat, 84g protein, 147g carbohydrate, 31g fiber, 1,436mg sodium
Make it 2,000 Calories: Add a 5-oz. container of plain Greek yogurt to breakfast, add 2 Tbsp. Natural peanut butter to your apple at lunch, increase to 2 hard-boiled eggs at the P.M. snack, and finish the day with 1 medium bell pepper and 2 Tbsp. hummus as an evening snack.
Day 4
Breakfast (297 calories)
1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach
A.M. Snack (176 calories)
¼ cup dry-roasted unsalted pistachios, shelled
Lunch (371 calories)
1 serving Chicken Noodle Soup with Spinach & Parmesan
1 medium apple
P.M. Snack (241 calories)
1 large pear
1 cup low-fat plain kefir
Dinner (432 calories)
1 serving Cajun-Spiced Tofu Tostadas with Beet Crema
Daily Totals: 1,516 calories, 68g fat, 77g protein, 159g carbohydrate, 28g fiber, 1,630mg sodium
Make it 2,000 calories: Add 1 serving Spinach, Peanut Butter & Banana Smoothie to breakfast and 1 serving Easy Pineapple Coleslaw to dinner.
Day 5
Breakfast (297 calories)
1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach
A.M. Snack (135 calories)
1 (5-oz.) container low-fat plain, strained yogurt, such as Greek-style
½ cup raspberries
Lunch (371 calories)
1 serving Chicken Noodle Soup with Spinach & Parmesan
1 medium apple
P.M. Snack (263 calories)
1 large pear
3 Tbsp. dry-roasted unsalted pistachios, shelled
Dinner (432 calories)
1 serving Sesame Kohlrabi & Chicken Salad
Daily Totals: 1,498 calories, 62g fat, 103g protein, 136g carbohydrate, 29g fiber, 1,820mg sodium
Make it 2,000 calories: Add 1 serving Spinach, Peanut Butter & Banana Smoothie to breakfast and add 1 1/2 Tbsp. Natural peanut butter to the apple at lunch.
Day 6
Breakfast (342 calories)
1 serving Two-Ingredient Banana Pancakes
2 Tbsp. almond butter, drizzled over pancakes
⅓ cup raspberries
A.M. Snack (139 calories)
1 medium orange
1 large hard-boiled egg
Lunch (343 calories)
1 serving Greek Salad with Edamame
P.M. Snack (176 calories)
¼ cup dry-roasted unsalted pistachios, shelled
Dinner (518 calories)
1 serving Pesto Tuna Noodle Casserole
Daily Totals: 1,517 calories, 87g fat, 74g protein, 127g carbohydrate, 30g fiber, 1,420mg sodium
Make it 2,000 calories: Add 1 (5-oz.) container plain, strained (Greek-style) yogurt to breakfast, increase to 2 large hard-boiled eggs at A.M. snack, add 1 large pear to P.M. snack and add 1 serving Massaged Kale Salad to dinner.
Day 7
Breakfast (297 calories)
1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach
A.M. Snack (268 calories)
¼ cup dry-roasted unsalted almonds
1 cup blackberries
Lunch (343 calories)
1 serving Greek Salad with Edamame
P.M. Snack (131 calories)
1 large pear
Dinner (480 calories)
1 serving Herb-Roasted Chicken with Potatoes, Olives & Feta
Daily Totals: 1,519 calories, 82g fat, 74g protein, 128g carbohydrate, 30g fiber, 1,511mg sodium
Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and 1 serving Traditional Greek Salad to dinner.