Build Your Insulin Sensitive Plate

Complete in 3 Meal

Why it Matters!

Every meal is an opportunity to either spike insulin or keep it steady. When you eat refined carbs and sugar alone, insulin skyrockets. When you balance your plate with protein, fibre, and healthy fat, insulin stays moderate and manageable.

This isn't about restriction—it's about combination. The right combination keeps you satisfied, energized, and in fat-burning mode.

Build every meal with these 3 components

PROTEIN palm-sized

Keeps you satisfied, minimal insulin response, supports muscle

Examples

eggs, chicken, fish, Greek yogurt, tofu, beans, lean beef

FIBRE fills half your plate

Slows glucose absorption, feeds gut bacteria, creates steady energy

Examples

vegetables (especially non-starchy), berries, legumes

HEALTHY FAT thumb-sized

Slows digestion, increases satisfaction, supports hormones

avocado, olive oil, nuts, seeds, fatty fish, butter

Examples of Complete in 3 Meals

Breakfast

Scrambled eggs (protein) + avocado (fat) + spinach (fibre) + berries (carb)

Lunch

Grilled chicken (protein) + olive oil dressing (fat) + large salad (fibre) + chickpeas (carb)

Dinner

Salmon (protein + fat) + roasted broccoli (fibre) + sweet potato with butter (carb + fat)

Tips

Never eat carbs alone

(no naked toast, no solo fruit)

Add protein to everything (eggs to breakfast, nuts to snacks, chicken to salads)

Fill half your plate with vegetables at lunch and dinner

You can enjoy delicious food that satiates you and keeps your blood sugar steady!!