Insulin Resistance Diet 101 & Cookbook

Turn the heat to medium-high and use nonstick cooking spray on a frying pan. Sauté onions and garlic until a golden brown color is reached. Then add the mushrooms and the zucchini. Sauté all of it until the mushrooms and zucchini cook down. Next, add chicken and continue to sauté on high heat until the chicken is cooked thoroughly. Next, Parmesan cheese should be added, making sure to stir and coat everything. Turn off the heat. Once the cheese is fully coated to all pieces.
Number of Servings: 4

Chicken and Salsa
Nutrition Info
● Calories: 149.3
● Fat: 1.5g
● Carbohydrates: 3.9g
● Protein: 27.2g
Ingredients
5 Chicken breasts
1 16 oz. jar La Victoria Thick N Chunky mild salsa
1/2 package Lawry's Taco Seasoning

1 cup of low-fat cottage cheese
· 1/2 cup of cantaloupe
· 1/4 ounce of walnuts
Dinner (400 calories)
· 3 ounces of grilled salmon
· 1/2 teaspoon of vegetable oil
· 1 cup of cooked quinoa
· 1 cup of steamed broccoli

Breakfast (318 calories)
· 1 cup whole-grain cereal
· 1 cup of low-fat milk
· 4 egg whites
· 1/2 cup of blueberries
Snack (162 calories)
· 2 ounces of reduced-fat cheese
· 1/2 cup of honeydew melon
Lunch (383 calories)
· 3-ounce turkey burger patty
· 1 whole-wheat hamburger bun
· 1/2 cup of tomato wedges
· 1 cup of sliced cucumbers
· 1 tablespoon of Italian salad dressing
Snack (289 calories)
· One medium orange

· 1 cup of plain nonfat Greek yogurt
· 1/2 ounce of unsalted peanuts
Dinner (395 calories)
· 3 ounces of grilled chicken breast
· 1 cup of cooked brown rice
· 1.5 cups of cooked asparagus
· 1.25 teaspoons of vegetable oil
Snack (255 calories)
· 2 tablespoons of hummus
· 7 whole-grain crackers
· 1/2 ounce of unsalted cashews

Insulin Resistant Food List

Choosing from this list is usually a safe bet that you are eating foods that help your body fight insulin resistance.
Vegetable Group

● 1 cup of broccoli
● 1 cup of cauliflower
● 2 cups of leafy greens
● 1 cup of tomatoes
● 1 cup of cucumbers
● 1 cup of dry beans
● 1 cup of peas
● 1 cup of carrots
● 1 cup of low-sodium vegetable juice
● 1 cup of celery
● 1 cup of raw peppers
Fruit Group
● 1 cup of sliced apples
● 1 cup of strawberries
● 1 cup of blueberries
● 1 cup of melon
● 1 large orange
● 1 large peach
● 1 medium pear

1 cup of diced watermelon
● 1/2 cup of dried fruit
Dairy Group
● 1 cup of low-fat milk
● 1 cup of plain or flavored Greek yogurt
● 1.5 ounces or 1/3 cup of reduced-fat cheese
● 1 cup of soy milk
● 1/2 cup of evaporated milk
● 2 cups of low-fat cottage cheese
Grains Group
● 1 slice of whole-grain bread
● 1 mini whole-grain bagel
● 1/2 cup of cooked bulgur
● 1/2 cup of cooked oatmeal
● 1/2 cup of cooked brown rice
● 1/2 cup of cooked quinoa
● 1/2 cup of cooked whole-wheat pasta
● 1 cup of ready-to-eat whole-grain cereal
● 3 cups of popped popcorn
Protein Group
● 1 ounce of skinless chicken
● 1 ounce of skinless turkey
● 1 ounce of unbreaded fish or seafood
● 1 egg
● 1.5 egg whites
● 1/2 ounce of nuts or seeds
● 1 tablespoon of nut butter
● 1 ounce of cooked tempeh
● ¼ cup of tofu
● 1/2 of a veggie burger
● 2 tablespoons of hummus
● 1/4 cup of peas, lentils or dry beans
Oils Group
● 1 teaspoon of vegetable oil
● 1 tablespoon of Italian salad dressing
● 8 large olives
● 1/6 of an avocado
● 1.5 teaspoons of nut butter
● 1/3 ounce of nuts or seeds

Parmesan Zucchini & Chicken with Garlic
Nutrition Info
● Calories: 141.2
● Fat: 3.5g
● Carbohydrates: 2.6g
● Protein: 24.2g
Ingredients
3 medium zucchini, sliced
12 ounces chicken breast or tenderloin, chopped
1 tablespoon garlic, finely chopped
1 tablespoon onion, chopped
2 cups sliced mushrooms
1/3 cup grated parmesan cheese
Directions