15 Balanced Meals for Insulin Resistance

BALANCED
MEALS
FOR INSULIN RESISTANCE
CREATED BY EMILY CORNELIUS, RD
WWW.GLUCOASTNUTRITION.COM
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Glucoast Nutrition
WWW.GLUCOASTNUTRITION.COM
Welcome!
I'M SO HAPPY YOU ARE HERE!
Thank you for downloading my freebie! If you don't

already know me my name is Emily Cornelius and I'm a
Registered Dietitian. I'm passionate about helping
people to crush cravings, feel full, and increase energy
through blood sugar balance!
A little bit about me: I've been a Registered Dietitian

for 10 years! I have my own struggle with hormone
imbalance in the form of excess androgen production
this means I get unwanted hair on my face, chest, and
stomach and it's one of the most embarrassing issues
I've had to deal with. Blood Sugar balanced is critical
for lowering androgens so that's why blood sugar is so
important to me. The hardest change I had to make
for hormone balance was less caffeine! I used to drink
3-4 cups of coffee per day. I now only decaf with an
occasional regular coffee on the weekend.
Experiencing reduced anxiety levels and improved
sleep has served as a strong motivator for me to remain
committed!
INSULIN RESISTANCE
BALANCED PLATE
Olive & Avocado oil Greens & Vegetables
Healthy Fats Fiber
Serving size for fats are 1.5-2
Serving Size is 2 cups of leafy
Tabelspoons of oil
greens or 1 cup of vegetables
Taste
Protein Source
Sauce & Spices
Tofu & Lean Meats
Utilize spices and herbs
that improve insulin Seafood
sensitivity like garlic. Serving Size 3-4oz
Complex Carbs
Grains & Starchy Vegetables, Fruits, & Legumes
Serving size 1/2-1 cup
www.glucoastnutrition.com
Zesty Lemon Infused
Creamy Tilapia
8 ingredients · 15 minutes · 3 servings
INGREDIENTS DIRECTIONS
3 tbsps Butter (divided) 1. In a pan, heat 1/3 of the butter over medium-
3 Tilapia Fillet high heat.
3 Garlic (cloves, minced) 2. Place the tilapia fillets in the pan and cook
1/2 cup Chicken Broth them for three minutes on each side. Once
done, set the fillets aside.
2 tbsps Lemon Juice
3. Using the same pan, melt the remaining butter
1/4 cup Plain Greek Yogurt (Sub dairy
and add the garlic. Cook for approximately one
free coconut milk or dairy free sour
minute until the aroma of garlic fills the air.
cream)
4. Pour in the chicken broth and let it cook for
Sea Salt & Black Pepper (to taste) three to five minutes, allowing the mixture to
2 tbsps Parsley (chopped) start reducing. Remove the pan from the heat.
5. Whisk in the lemon juice. Gradually add the
Greek yogurt to the pan. If you prefer a dairy-
How to Make This Meal Complete free version, substitute with coconut milk or
(PFF Method) dairy-free sour cream.
Add a serving of non-starchy 6. Place the tilapia fillets back into the pan.
vegetables, fat and carbohydrate. Season with salt, pepper, and parsley.
Example: Green beans with olive oil
and a small side of rice or chickpea
pasta to pour the Creamy Tilapia on Nutrition Per Serving: Calories 238, Fat 14g, Carbs 3g,
top of. Fiber 0g, Protein 26g, Sugar 1g
Cuban-Style Citrus
Shredded Chicken in the
Pressure Cooker
1 cup Water 1. Place the chicken thighs on a rack inside the pressure cooker
1 1/2 lbs Chicken Thighs (boneless, skinless) and season them with salt and pepper.
Sea Salt & Black Pepper (to taste) 2. Close the lid of the pressure cooker. Set it to "sealing" and then
1/4 cup Orange Juice (freshly squeezed; plus press the manual/pressure cooker button. Cook for six minutes
more for serving) on high pressure.
1 tbsp Lime Juice (freshly squeezed; plus more 3. Once the cooking is complete, manually release the pressure.
for serving) 4. Carefully remove the lid and transfer the cooked chicken to a
1 Garlic (clove, minced)
plate, discarding the cooking liquid. Use a fork to shred the
1/2 tsp Cumin
chicken apart.
5. In a small bowl, combine the orange juice, lime juice, garlic,
1/4 tsp Oregano (dried)
cumin, and oregano. Season the mixture with salt and pepper.
1 tbsp Extra Virgin Olive Oil
6. Switch the pressure cooker to sauté mode. Heat the oil and add
1/2 cup Red Onion (thinly sliced)
the onion. Cook for two to three minutes until the onions have
softened.
7. Add the shredded chicken (along with any juices) to the pressure
How to Make This Meal Complete cooker, along with the orange juice sauce.
(PFF Method) 8. Spread the chicken into an even layer and cook for six to eight
Add a healthy carbohydrate: Rice, 1
minutes, stirring occasionally, until most of the liquid in the pan
evaporates.
potato/sweet potato, tortillas, beans
9. Season the dish with additional salt, pepper, orange juice, and
Add a fat: Sour cream, Olive Oil,
lime juice to taste.
avocado
Add more veggies! Cauliflower rice or Nutrition Per Serving: Calories 254, Fat 11g, Sodium 164mg,
a salad on the side. Carbs 4g, Fiber 0g, Sugar 2g, Protein 34g
Rustic Italian Chicken and
Vegetable Bake
10 ozs Chicken Breast (cut into large 1. Preheat your oven to 425ºF (220ºC) and line a baking sheet
cubes) with parchment paper.
2. Place the chicken, broccoli, red onion, cherry tomatoes, and
1 cup Broccoli (cut into small florets)
zucchini on the prepared baking sheet.
1/4 cup Red Onion (cut into thick slices)
3. Drizzle the ingredients with oil and sprinkle with Italian
1/2 cup Cherry Tomatoes
seasoning, garlic powder, salt, and pepper.
1 Zucchini (chopped) 4. Bake for 16 to 18 minutes, or until the chicken is thoroughly
1 tbsp Extra Virgin Olive Oil cooked and the vegetables are just tender. If necessary, stir the
1 1/2 tsps Italian Seasoning ingredients halfway through the cooking time.
1/2 tsp Garlic Powder 5. Taste and adjust the seasoning with additional salt and pepper
Sea Salt & Black Pepper (to taste) if desired.
6. Divide the cooked chicken and veggies evenly between plates or
meal prep containers.
How to Make This Meal Complete
(PFF Method)
Add a serving of healthy fat: Olives,
olive oil, avocado, nuts, seeds, flax
etc. Add a serving of healthy carbs:
fruit, potato, beans, lentils, hummus,
quinoa etc, Nutrition Per Serving: Calories 279, Fat 11g, Sodium 90mg,
Option to add dipping sauce (tzatziki) Carbs 10g, Fiber 3g, Sugar 5g, Protein 35g
Herb-Infused Roasted
Chicken and Sweet Potato
Spinach Medley
1 Sweet Potato (medium, cut into cubes) 1. Preheat your oven to 400ºF (205ºC) and line a baking sheet
10 ozs Chicken Breast (skinless, boneless) with parchment paper.
2. Arrange the sweet potatoes and chicken breasts on the prepared
1 tsp Thyme (fresh)
baking sheet. Sprinkle them with thyme, garlic powder, salt, and
1 tsp Garlic Powder
pepper, ensuring they are well-seasoned.
Sea Salt & Black Pepper (to taste) 3. Bake for approximately 18 to 20 minutes, or until the chicken is
3 cups Baby Spinach fully cooked and the sweet potatoes turn golden and tender.
4. Divide the spinach evenly between plates, creating a bed of
greens.
How to Make This Meal Complete 5. Place the roasted sweet potatoes and chicken on top of the
(PFF Method) spinach.
olive oil, avocado, nuts, seeds, flax
etc. Add a serving of healthy carb:
fruit, potato, beans, lentils, etc.
Nutrition Per Serving: Calories 241, Fat 4g, Carbs 16g

Fiber 3g, Sugar 3g, Protein 34g
Sizzling Sweet and Spicy
Chicken & Veggie
3 tbsps Butter (melted) 1. Preheat your oven to 425ºF (215ºC).
1 1/2 tbsps Honey 2. In a small bowl, combine the butter, honey, sriracha, and lime
1 1/2 tsps Sriracha juice, mixing them well.
1 tbsp Lime Juice
3. Take a large baking dish and place the chicken in it. Surround
the chicken with carrots and radishes, scattering them around.
1 lb Chicken Breast (boneless, skinless)
4. Drizzle the butter mixture over the chicken, carrots, and
10 Heirloom Carrots (sliced into rounds)
radishes, ensuring everything is well coated. Give it a good toss
3 cups Radishes (trimmed, halved or to combine. Season with salt and pepper according to your
quartered) Sea Salt & Black Pepper (to taste.
taste) 5. Put the baking dish in the preheated oven and bake for
1 stalk Green Onion (optional, garnish) approximately 22 to 25 minutes, or until the chicken is
thoroughly cooked and the vegetables are tender.
6. Once done, garnish with green onions.

(PFF Method)
olive oil, avocado, nuts (cashews Nutrition Per Serving: Calories 315, Fat 12g, Carbs 25g,
would be good!), seeds, flax etc. Fiber 6g, Sugar 15g, Protein 28g
Fish Taco Bowl
1. Begin by patting the cod dry using a paper towel. In a
2 Cod Fillet
separate bowl, combine 1/5 of the oil, turmeric, garlic
1/3 cup Extra Virgin Olive Oil (divided)
powder, and half of the salt. Rub this spice mixture into the
1/4 tsp Turmeric (ground) cod, ensuring it is evenly coated. Set the cod aside for now.
1/4 tsp Garlic Powder 2. Heat a skillet over medium heat and then place the cod in the
1/2 tsp Sea Salt (divided) skillet. Cook each side for approximately four minutes, or until
2 Tbsp Lime Juice the cod is fully cooked and opaque. Once cooked, remove the
1/4 cup Cilantro (finely chopped) cod from the skillet and let it cool. Once cooled, flake the cod
6 Leaves Romaine (large, chopped)
into smaller pieces and set them aside.
3. Using either a blender or an immersion blender, blend the
1 Cup Cherry Tomatoes (halved)
remaining oil, lime juice, cilantro, and the remaining salt until
1 Mango (peeled and cubed)
you achieve a smooth dressing consistency.
1 Avocado (sliced) 4. Divide the romaine lettuce evenly between serving bowls. Top
the lettuce with the cooked fish, tomatoes, mango slices, and
avocado pieces.
How to Make This Meal Complete 5. Finally, drizzle the prepared dressing over the assembled
(PFF Method)
bowls. Now you're ready to enjoy your delicious meal!
Great news! This meal is complete no
need to add anything else.
Nutrition Per Serving: Calories 523, Fat 34g, Carbs 28g,
Kiwi Strawberry Salad with
Grilled Chicken
1 1/2 tbsps Apple Cider Vinegar 1. In a small bowl, mix together the apple cider vinegar, oil, and
1 1/2 tbsps Extra Virgin Olive Oil maple syrup. Season the mixture with salt and pepper, and stir
1 1/2 tsps Maple Syrup
well until combined.
2. Divide the mixed greens evenly among serving bowls. Arrange
Sea Salt & Black Pepper (to taste)
the chopped strawberries, kiwi, and sunflower seeds on top of
4 cups Mixed Greens
the greens.
1 cup Strawberries (chopped) 3. Drizzle the apple cider vinegar dressing over the salad,
2 Kiwi (peeled and chopped) ensuring each bowl is coated. Toss the salad ingredients well
2 tbsps Sunflower Seeds to distribute the dressing evenly.
5 ozs Chicken Breast, Cooked (sliced) 4. Finally, add the chicken on top of the salad and get ready to
enjoy a delightful meal!

(PFF Method)
avocado, nuts, seeds, flax etc. Add a
serving of healthy carb: fruit, potato, Nutrition Per Serving: Calories 337, Fat 17g, Carbs 23g,
beans, lentils, quinoa, etc. Or eat 1.5 Fiber 5g, Sugar 13g, Protein 26g
servings of this recipe
Deconstructed Cheeseburger
in a Jar
1. Heat a pan over medium heat. Once the pan is hot, add the
ozs Extra Lean Ground Beef
beef and break it up into smaller pieces as it cooks. Continue
cooking until all the beef is browned. Season with salt and
1/4 cup Mayonnaise pepper to taste. If there is any excess liquid, drain it. Set the
1 tbsp Sugar Free Ketchup cooked beef aside.
1 tsp Apple Cider Vinegar 2. In a small bowl, whisk together the mayonnaise, ketchup, and
1/4 Yellow Onion (diced) vinegar. Season the dressing with salt and pepper according
1/3 cup Pickle (diced) to your preference.
1/2 Tomato (chopped, seeds removed)
3. Pour the dressing into a mason jar. Layer the jar with the
cooked beef, onion, pickle, tomato, cheese, and romaine in
1 ozs Cheddar Cheese (shredded)
that order.
6 leaves Romaine (large, chopped)
4. Seal the jar with its lid and refrigerate until you're ready to eat.
5. When you're ready to enjoy the salad, pour the contents of the
jar into a large bowl. Mix everything well to ensure the
dressing is evenly distributed.
(PFF Method)
Add a serving of healthy
carbohydrates, for Example: fruit,
Nutrition Per Serving: Calories 469 , Fat 35g , Carbs 8g,
potato, beans, Rice, lentils, etc.
Protein-Packed Tuna and
Edamame Salad
1 1/2 tbsps All Natural Peanut Butter 1. In a medium bowl, combine the peanut butter, sesame oil,
2 tbsps Sesame Oil vinegar, sesame seeds, salt, and pepper. Whisk the
1 tbsp Apple Cider Vinegar
ingredients together until well combined.
2. To the same bowl, add the edamame, tuna, carrot, and green
1 tbsp Sesame Seeds
onion. Stir all the ingredients together until they are thoroughly
mixed.
2 cups Frozen Edamame (thawed) 3. Now, your delicious Edamame Tuna Salad is ready to be
1 can Tuna (drained) enjoyed. Option to add more veggies and serve it on a bed of
1 Carrot (medium, julienned) lettuce!
1 stalk Green Onion (sliced)

(PFF Method)
This meal is complete! No need to add
anything :) Nutrition Per Serving: Calories 492 , Fat 31g , Carbs 21g,
Slow Cooked Orange Pulled
Pork with Crunchy Coleslaw
12 ingredients · 6 hours · 10 servings
1/2 cup Extra Virgin Olive Oil 1. In a food processor, combine olive oil, orange juice, lime
3/4 cup Orange Juice juice, cilantro, mint, garlic, cumin, salt, and pepper. Blend the
2 tbsps Lime Juice ingredients until they are well combined.
2. Place the pork in the slow cooker and pour the marinade over
1 cup Cilantro
it, ensuring the pork is fully covered. Cook on low for six to
1/4 cup Mint Leaves
eight hours, or on high for four hours, until the pork is tender
6 Garlic (cloves) and easily falls apart.
2 tsps Cumin (ground) 3. In the meantime, combine the coleslaw mix, mayonnaise, and
Sea Salt & Black Pepper (to taste) apple cider vinegar in a separate bowl. Mix the ingredients
4 lbs Pork Shoulder, Boneless well and refrigerate the coleslaw until you are ready to serve.
10 cups Coleslaw Mix 4. Once the pork is cooked, use two forks to pull it apart into
2/3 cup Mayonnaise smaller pieces. Plate the pulled pork alongside the coleslaw.
2 1/2 tsps Apple Cider Vinegar

(PFF Method) Nutrition Per Serving: Calories 465 , Fat 28g , Carbs 9g,
Add healthy carbohydrates: Example: Fiber 2g, Sugar 5g, Protein 32g
Whole Wheat Bun, Sweet potato
Meatless Monday Lemon & Mint
Edamame Salad
8 ingredients · 5 minutes · 1 serving
1 cup Frozen Edamame (thawed) 1. Place all the ingredients in a bowl.
1/4 Cucumber (quartered, sliced) 2. Toss the ingredients together until well combined.
2 tbsps Parmigiano Reggiano
1 tbsp Hemp Seeds
1 tbsp Mint Leaves
1 tbsp Lemon Juice
1 1/2 tsps Extra Virgin Olive Oil

(PFF Method)
Add a carbohydrate serving (fruit for
dessert, lentils, small serving pasta
etc)
Add a serving of non-starchy
vegetables
Kiwi Avocado Fiesta Chicken
Bake
10 ozs Chicken Breast 1. Preheat your oven to 400ºF (205ºC).
2. Place the chicken in a baking dish. Drizzle half of the oil over
1 tbsp Extra Virgin Olive Oil
the chicken and season it with half of the garlic powder, as
1/2 tsp Garlic Powder (divided)
well as salt and pepper to taste.
Sea Salt & Black Pepper (to taste) 3. Bake the chicken for approximately 25 to 30 minutes, or until
2 Kiwi (peeled and chopped) it is thoroughly cooked. Allow the chicken to rest for about five
1 Avocado (chopped) to 10 minutes before slicing.
1/4 cup Red Onion 4. While the chicken is resting, prepare the kiwi avocado salsa. In
1/2 Lime (large, juiced) a mixing bowl, combine the kiwi, avocado, and red onion.
3 tbsps Cilantro (chopped)
Add the lime juice, cilantro, the remaining oil, and garlic
powder. Season with salt and pepper, and adjust the taste with
more lime juice if desired.
5. To serve, divide the cooked chicken between plates and top
each portion with the kiwi avocado salsa.
(PFF Method)
Add a serving non-starchy vegetables
like salad, broccoli, green beans, etc. Nutrition Per Serving: Calories 446 , Fat 26g , Carbs 22g,
Seafood Fiesta Ceviche with
Shrimp
12 ozs Shrimp, Cooked (chopped) 1. In a medium bowl, combine all the ingredients.
1 Tomato (large, diced) 2. Mix the ingredients together thoroughly.
1 Avocado (diced)
3. Taste the mixture and adjust the seasoning to your
preferences.
1/3 Jalapeno Pepper (seeds removed, finely
4. Enjoy!
chopped)
1/4 cup Red Onion (finely chopped)
1/4 cup Cilantro (finely chopped)
2 tbsps Lemon Juice
1/2 tsp Sea Salt

(PFF Method)
avocado, 0live 0il, nuts, seeds, flax
etc. Add a serving of healthy carb:
fruit, potato, beans, lentils, etc.
Crunchy Chicken Wrap with
Creamy Dressing
9 ingredients · 10 minutes · 1 serving
4 ozs Chicken Breast, Cooked (shredded) 1. In a medium-sized bowl, combine the chicken, celery, onion,
1 stalk Celery (finely chopped)
parsley, Greek yogurt, lemon juice, lemon zest, salt, and
pepper. Mix well until all the ingredients are thoroughly
1/4 cup Red Onion (finely chopped)
incorporated.
2 tbsps Parsley (finely chopped)
2. Add a handful of arugula to the tortilla.
3 tbsps Plain Greek Yogurt 3. Spoon the chicken salad mixture onto the tortilla over the
1/4 Lemon (juiced, zested) arugula.
Sea Salt & Black Pepper (to taste) 4. Roll up the wrap tightly, ensuring all the ingredients are
1/4 cup Arugula securely enclosed.
1 Whole Wheat or GF Tortilla 5. Savor and enjoy!

(PFF Method)
Add a healthy fat: olives, Olive Oil,
avocado, dressing to dip, walnuts etc.

Savory Garlic Mushroom
Chicken
2 Tbsp Extra Virgin Olive Oil (divided) 1. Heat half of the oil in a skillet over medium heat. Add the mushrooms
and cook for five to seven minutes, or until they have softened and
6 Cremini Mushrooms (large, sliced) browned. Remove the mushrooms from the pan and set them aside.
12oz Chicken Breast 2. Meanwhile, pat the chicken breast dry with a paper towel. On a plate,
2 Tbsp Arrowroot Powder/Corn Starch combine the arrowroot powder and half of the salt. Dredge the chicken
in the arrowroot powder, shaking off any excess. Discard any remaining
1/4 tsp Sea Salt (divided)
arrowroot powder.
2 Garlic (clove, minced) 3. Carefully wipe out the pan or skillet and add the remaining oil. Place the
1 cup Chicken Broth coated chicken in the pan and cook for six to eight minutes per side, or
until it is browned and cooked through. Reduce the heat slightly if needed
1 1/2 tspsLemon Juice
to prevent burning. Once cooked, remove the chicken from the pan and
1 Tbsp Parsley (finely chopped, optional) set it aside.
4. Deglaze the pan with a splash of the chicken broth, scraping off any
browned bits from the bottom. Add the garlic and the remaining salt,
and cook for a minute. Stir in the remaining chicken broth, increase the
How to Make This Meal Complete heat to medium-high, and bring it to a gentle boil. Let it reduce for five to
(PFF Method) six minutes.
5. Add the lemon juice, parsley (if using), and the cooked mushrooms to the
Add a serving of carbohydrates: Rice,
pan. Stir to combine, then place the cooked chicken back into the pan.
potatoes, chickpeas, whole Cook for another two to three minutes, or until the chicken has warmed
wheat/veggie pasta. through and the sauce has slightly thickened. Add additional salt if
needed.
Add a serving of non-starchy
6. Divide the dish between plates and enjoy!
vegetables (green beans, broccoli etc)

15 Balanced Meals for Insulin Resistance

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BALANCED

by Glucoast Nutrition or the specific content provider. Except for a

reproduce, modify, republish, upload, post, transmit, or distribute

any content or information from this workbook in any form or by

any means without prior written permission from Glucoast Nutrition

obtaining permission before reusing any copyrighted material that

is available within. Any unauthorized use of the materials referred

to may violate copyright, trademark, and other applicable laws and

could result in criminal or civil penalties.

Thank you for downloading my freebie! If you don't

A little bit about me: I've been a Registered Dietitian

Nutrition Per Serving: Calories 241, Fat 4g, Carbs 16g

How to Make This Meal Complete

How to Make This Meal Complete

How to Make This Meal Complete

How to Make This Meal Complete

How to Make This Meal Complete

How to Make This Meal Complete

How to Make This Meal Complete

Nutrition Per Serving: Calories 383 , Fat 7g , Carbs 36g,

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