Meal Plan Overview

Day 1

Breakfast (295 calories)

Morning Snack (143 calories)

• ½ cup low-fat cottage cheese
• 1 cup blackberries

Lunch (377 calories)

Afternoon Snack (193 calories)

Dinner (508 calories)

Daily Totals: 1,517 calories, 69g fat, 89g protein, 147g carbohydrate, 40g fiber, 1,898mg sodium

Adjust to 2,000 calories: Include a serving of Spinach, Peanut Butter & Banana Smoothie at breakfast and add 20 unsalted dry-roasted almonds to the A.M. snack.

Day 2

Breakfast (390 calories)

Morning Snack (193 calories)

Lunch (413 calories)

Afternoon Snack (101 calories)

Dinner (415 calories)

Daily Totals: 1,512 calories, 67g fat, 80g protein, 164g carbohydrate, 35g fiber, 1,531mg sodium

Adjust to 2,000 calories: Add a medium banana to lunch, include ¼ cup unsalted dry-roasted almonds in the P.M. snack, and add a serving of Traditional Greek Salad at dinner.

Day 3

Breakfast (390 calories)

Morning Snack (143 calories)

• ½ cup low-fat cottage cheese
• 1 cup blackberries

Lunch (413 calories)

Afternoon Snack (95 calories)

Dinner (448 calories)

Meal-Prep Tip: Save leftovers from Slow-Cooker Chicken Cacciatore with Polenta for dinner the next day.

Daily Totals: 1,489 calories, 53g fat, 96g protein, 167g carbohydrate, 37g fiber, 1,985mg sodium

Adjust to 2,000 calories: Add 18 unsalted dry-roasted almonds to the A.M. snack, include 2 Tbsp. natural peanut butter in the P.M. snack, and have 2 cups mixed greens with a serving of Balsamic Vinaigrette for dinner.

Day 4

Breakfast (303 calories)

• 1 cup low-fat plain strained yogurt, such as Greek-style
• 2 Tbsp. chopped walnuts, toasted if desired
• ½ cup blueberries

Morning Snack (131 calories)

Lunch (413 calories)

Afternoon Snack (221 calories)

• 1 cup edamame, in pods
• ⅓ cup raspberries

Dinner (448 calories)

Daily Totals: 1,517 calories, 49g fat, 110g protein, 165g carbohydrate, 35g fiber, 1,373mg sodium

Adjust to 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to the A.M. snack, a medium banana to lunch, and 2 cups mixed greens with a serving of Balsamic Vinaigrette at dinner.

Day 5

Breakfast (303 calories)

• 1 cup low-fat plain strained yogurt, such as Greek-style
• 2 Tbsp. chopped walnuts, toasted if desired
• ½ cup blueberries

Morning Snack (171 calories)

• ¾ cup edamame, in pods
• ⅓ cup raspberries

Lunch (413 calories)

Afternoon Snack (193 calories)

Dinner (437 calories)

Daily Totals: 1,518 calories, 67g fat, 87g protein, 151g carbohydrate, 35g fiber, 1,318mg sodium

Adjust to 2,000 calories: Add a serving of Traditional Greek Salad at dinner and enjoy 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack.

Day 6

Breakfast (295 calories)

Morning Snack (186 calories)

• ½ cup low-fat plain kefir
• 1 large pear

Lunch (357 calories)

Afternoon Snack (193 calories)

Dinner (488 calories)

Daily Totals: 1,519 calories, 65g fat, 77g protein, 167g carbohydrate, 37g fiber, 1,615mg sodium

Adjust to 2,000 calories: Add 20 unsalted dry-roasted almonds to the A.M. snack and enjoy 2-Ingredient Peanut Butter Banana Ice Cream in the evening.

Day 7

Breakfast (295 calories)

Morning Snack (90 calories)

• ½ cup low-fat plain kefir
• 1 clementine

Lunch (357 calories)

Afternoon Snack (193 calories)

Dinner (588 calories)

Daily Totals: 1,523 calories, 75g fat, 70g protein, 151g carbohydrate, 35g fiber, 1,734mg sodium

Adjust to 2,000 calories: Add a serving of Pineapple Green Smoothie and ¼ cup unsalted dry-roasted almonds to the A.M. snack.

Frequently Asked Questions

• Can I mix and match meals if there’s something I don’t like?

  Absolutely! This meal plan is flexible and can be adjusted. Just try to maintain similar calorie counts and nutritional values when swapping out meals.

• Is it okay to have the same breakfast or lunch daily?

  For sure! Eating the same meal is fine, especially since the calorie ranges are quite similar. Just, maybe, watch your snacks if you’re keeping a close eye on your nutrition.

• Why isn’t there an option for 1,200 calorie days?

  We’ve found that aiming for 1,200 calories daily is typically too low for most people to meet nutritional needs. It’s usually unsustainable for lasting well-being.

• What leads to insulin resistance?

  Insulin resistance happens when the body becomes less responsive to insulin, often due to factors like genetics or lifestyle choices. Addressing added sugars and emphasizing fiber might help manage this.

Strategies to Improve Insulin Resistance

1. Increase Fiber: This nutrient is linked to better heart health and can help stabilize blood sugar.
2. Exercise Frequently: Regular physical activity is essential for improving insulin sensitivity.
3. Eat Regular Meals: Keeping a routine can promote stable blood sugar levels.
4. Boost Protein: This helps with satiety and can support better blood sugar control.
5. Reduce Added Sugars: Aim to keep added sugars within recommended limits for better health.

How We Create Meal Plans

Registered dietitians design these plans to be easy to follow and nutritious, targeting specific health goals while encouraging adjustments based on personal needs.