Dietary choices play a role in how the body manages insulin sensitivity. Here's what you need to know:

• Daily goals: Research suggests that 90g of protein and 28g of fibre may support blood sugar stability.
• Best foods: Lean proteins, fibre-rich options, and healthy fats are commonly included in meal plans aimed at supporting insulin sensitivity.
• Foods to avoid: Limit processed carbs, sugary drinks, and snacks that cause blood sugar spikes.
• Meal timing: Some plans for insulin resistance include three balanced meals and 1–2 snacks to help manage energy levels.
• Quick meal ideas: Breakfast could be Greek yoghurt with berries; lunch might be a chicken kale wrap; dinner could include salmon with quinoa.

Pro tip: Pairing carbohydrates with protein and fibre may slow digestion and reduce blood sugar spikes.

Keep reading for detailed meal plans, portion tips, and a 7-day schedule to take control of your health.

Basic rules for blood sugar control

Managing insulin resistance starts with a few core principles. These simple rules lay the groundwork for balanced blood sugar and better long-term health.

Main diet guidelines

Aim for 90 grams of protein and 28 grams of fibre daily to help manage blood sugar levels. Think of protein as the base of your meals, complemented by fibre-rich carbs and vegetables and healthy fats.

These targets are based on general nutrition guidelines that may support insulin resistance management.

Best foods for blood sugar

Incorporate the following foods into your meals to help maintain balanced blood sugar:

Lean proteins

• Fish and shellfish (e.g., prawns, mussels)
• Poultry (chicken, turkey)
• Lean cuts of red meat (like tenderloin or flank steak)
• Plant-based options (tempeh, seitan, tofu)

Fibre-rich foods

• Beans and lentils
• Whole grains (quinoa, oatmeal)
• High-fibre fruits (berries, apples, pears)
• Non-starchy vegetables

These foods are associated with more stable blood glucose responses in some individuals.

Foods to skip

Certain foods can cause rapid blood sugar spikes, especially those that are highly processed.

Foods to limit:

• Processed grains (white bread, pasta, white rice)
• Sugary beverages and fruit juices
• Sweetened cereals
• Packaged snacks (chips, crackers, pretzels)
• Added sugars (honey, agave, syrups)

Even options like brown rice and potatoes can significantly impact blood sugar in individuals with insulin resistance. Pairing carbohydrates with protein and fibre may help slow digestion and reduce post-meal glucose rises.

Looking for easy high-protein meals that support your metabolism? Our roundup of the healthiest chicken mince recipes can help you get started naturally.

Expert meal plans

Here’s how to turn those nutrition goals into real meals. These example plans reflect commonly used strategies in dietary approaches for insulin resistance.

Meal timing guide

Spread your meals throughout the day to help keep your blood sugar steady. A good plan includes three main meals and two snacks:

Once your timing is set, try these simple meal ideas to make planning easier.

Quick meal ideas

These options, approved by dietitians, provide about 1,500 calories with a balance of protein and fibre.

Breakfast (350–450 calories):

• 1 cup low-fat plain Greek yoghurt with ½ cup sliced strawberries and ¼ cup slivered almonds
• Avocado egg toast with ¼ cup blueberries
• Muffin-tin omelets with feta and peppers, paired with 1 large pear

Lunch (400–450 calories):

• Chicken and apple kale wraps
• Meal-prep turkey cobb salad with 1 cup blueberries
• Spring green soup with chicken and 1 medium apple

Dinner (450–500 calories):

• Charred prawns, pesto, and quinoa bowls
• Sheet-pan chicken fajitas with ¼ avocado
• Salmon with smoky mayo and quinoa pilaf

Use these ideas to build a well-rounded weekly plan.

Weekly meal schedule

This 7-day meal plan ensures at least 90g of protein and 28g of fiber daily.

Day 1 (1,489 calories total):

• Breakfast: Spinach and egg tacos (421 calories)
• Morning snack: 1 medium orange (62 calories)
• Lunch: Cucumber-chicken green goddess wrap with ½ cup blueberries (395 calories)
• Afternoon snack: ½ cup low-fat cottage cheese with ¾ cup blackberries (128 calories)
• Dinner: Salmon with smoky mayo and quinoa pilaf (483 calories)

Day 2 (1,509 calories total):

• Breakfast: Greek yogurt with cinnamon-toasted oats and ½ cup cherries (356 calories)
• Morning snack: ¼ cup unsalted pistachios (176 calories)
• Lunch: Spring green soup with chicken and 1 medium apple (409 calories)
• Afternoon snack: 1 large pear (131 calories)
• Dinner: Baked pork chops with crispy smashed Brussels sprouts with balsamic and parmesan (437 calories)

You can tweak portion sizes based on your Vively CGM data to better match your body's blood sugar responses.

‍Craving pasta without the sugar spike? Explore our 3 blood sugar-friendly pasta recipes designed to support steady energy and metabolic health.

Making these plans work

Meal planning and preparation may assist individuals managing insulin resistance. Here’s how to make your meals practical, sustainable, and tailored to your body’s needs.

Meal prep and portion tips

Preparing meals in advance can help you stick to dietitian-recommended plans for managing insulin resistance. For breakfast, try making muffin-tin vegetable omelettes. For lunch, a turkey Cobb salad is a great choice.

Portion out snacks ahead of time to ensure they are balanced with protein and fibre. Keeping a consistent meal schedule is key to maintaining steady blood sugar levels. Alongside meal prep, using real-time glucose tracking can further support your plan.

Using Vively CGM data

Leverage your Vively CGM data to fine-tune your meal plan. This approach works alongside your regular meal schedule. Pay attention to your glucose levels after meals and adjust portion sizes or food pairings as needed. Use the Vively app to log your meals and glucose readings, helping you spot patterns, avoid triggers, and improve meal timing.

Daily habits that help

Small daily changes can make a big difference in supporting blood sugar balance and overall metabolic health.

Exercise basics

The American Diabetes Association suggests aiming for 150 minutes of moderate exercise each week – that's just 30 minutes a day. Adding a quick 10-minute walk after meals can also help lower blood sugar levels, whether you're at home or work.

For a balanced approach, try these activities:

• Cardio: Go for brisk walks, swim, or cycle for 30 minutes.
• Strength training: Use bodyweight exercises or resistance bands twice a week.
• Movement breaks: Take short standing or stretching breaks during the day.

Sleep and stress tips

Getting good sleep is key to managing blood sugar. Poor sleep can make insulin resistance worse. Stick to a consistent bedtime and try relaxation techniques to improve rest. You can also use tools like the Vively app to track your sleep and notice patterns – like how sleeping less than 7 hours might lead to higher morning glucose levels.

These simple habits, combined with meal planning, can support better metabolic health.

Conclusion

Managing insulin resistance often involves dietary patterns and lifestyle adjustments.

Main points

The meal plans focus on incorporating protein and fibre to help maintain steady blood sugar levels. Balanced meals, proper timing, and controlled portions all play a role in keeping blood sugar stable. This approach can support long-term blood sugar control.

Next steps

Here are a few steps to get started:

Here are a few steps to get started:

• Use your Vively CGM to monitor how your meals affect your blood sugar.
• Stick to a regular meal schedule, including protein-rich foods in every meal to help stabilise your levels.

• According to the ADA, post-meal activity has been shown to help lower blood glucose levels in some studies.

• Keep tracking your glucose levels and habits in the Vively app to fine-tune your meal plans effectively.

Disclaimer:

This blog is for general information only and is not medical advice. Always consult your doctor or dietitian before making dietary changes, especially if you have a medical condition.