Enjoy a week of simple and easy recipes tailored to reduce inflammation and improve blood sugar levels.
Victor Protasio and Jen Causey.
Taking care of your health can feel complicated.
Photo:Victor Protasio and Jen Causey. EatingWell design.
Its difficult to know where to start and what changes can actually make a difference.
In this seven-day meal plan, we map out a simple anti-inflammatory routine to help improveinsulin resistance.
These ingredients contain antioxidants and other powerful compounds that can help reduce markers of chronic inflammation in the body.
Photographer: Victor Protasio, Food Stylist: Sally McKay, Prop Stylist: Hannah Greenwood
Each day provides an average of 114 grams of protein and 35 grams offiber.
Foods rich in these nutrients promote satiety and are digested slowly, helping to reduce blood sugar spikes.
To promote healthy blood sugar levels, we opted for a moderately low carbohydrate level.
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with differentcalorie needs.
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Snack (334 calories)
Lunch (389 calories)
P.M. Make it 1,500 calories:Omit chopped walnuts at breakfast and reduce to 1 Tbsp.
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
natural peanut butter at A.M. snack.
Make it 2,000 calories:Add 1 servingEverything Bagel Avocado Toastto lunch.
Snack (124 calories)
Lunch (491 calories)
P.M. Make it 1,500 calories:Omit kefir at breakfast and omit almonds at lunch.
Make it 2,000 calories:Add 1 medium apple to A.M. snack and increase to 3 Tbsp.
chopped almonds at P.M. snack.
Make it 2,000 calories:Add 1 servingCottage Cheese Snack Jar with Fruitas an evening snack.
Day 4
P.M. Make it 1,500 calories:Omit chopped walnuts at breakfast and change P.M. snack to 1 medium peach.
Make it 2,000 calories:Add 1 servingCottage Cheese Snack Jar with Fruitto A.M. snack.
Day 5
A.M. Daily Totals:1,781 calories, 87g fat, 125g protein, 139g carbohydrate, 43g fiber, 2,183mg sodium.
Photographer: Antonis Achilleos, Prop Stylist:Christine Keely, Food Stylist:Chelsea Zimmer
Make it 1,500 calories:Omit strawberries at breakfast and almonds at lunch.
Make it 2,000 calories:Increase to 3 Tbsp.
chopped walnuts at P.M. snack and add 1 medium apple as an evening snack.
Photographer: Morgan Hunt Glaze, Prop Stylist: Lydia Pursell, Food Stylist: Emily Nabors Hall
Make it 1,500 calories:Change A.M. snack to 1 medium peach and omit peanut butter at P.M. snack.
Make it 2,000 calories:Add 3 Tbsp.
chopped walnuts to lunch and increase to 2 Tbsp.
natural peanut butter at P.M. snack.
Make it 1,500 calories:Omit kefir at breakfast and omit peanut butter at P.M. snack.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted shelled pistachios to evening snack.
We no longer provide modifications for 1,200-calorie days in our meal plans.
Its responsible for regulating blood sugar levels.
In cases of insulin resistance, the cells dont respond as well to insulin.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWellsmeal plans to be easy-to-follow and delicious.
Wu H, Ballantyne CM.Metabolic Inflammation and Insulin Resistance in Obesity.Circ Res.
National Institute of Diabetes and Digestive and Kidney Diseases.Insulin Resistance & Prediabetes
American Diabetes Association.Anaerobic Exercise and Diabetes.
American Diabetes Association.Understanding Insulin Resistance.
