Easy to Stick to Meal Plan for Insulin Resistance and Prediabetes

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An easy-to-follow meal plan designed specifically for managing insulin resistance and prediabetes. This video provides simple and delicious recipes to help you maintain stable blood sugar levels and improve your health. ❗ 15% off your first box from ButcherCrowd with code: KAIT15 healthcoachkait.com/butchercrowd
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Health Coach Kait (BSc Nutrition & Exercise) is a certified health and nutrition coach specialising in blood sugar control and insulin resistance. Learn more about health topics including lowering blood sugar, lowering A1c, reversing insulin resistance, weight loss, abdominal fat loss, lowering blood pressure, reversing PCOS and more. Getting healthy does not have to be difficult. Small changes, big results - reverse insulin resistance with Health Coach Kait!
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0:00 Intro
1:00 Meal plan framework
3:50 Why I don’t recommend plant protein
5:14 Choose and oil
6:05 Add fruit and veg
8:46 Add fat
This video is for general informational purposes only. It must never be considered a substitute for the advice provided by a doctor or other qualified healthcare professional. Always seek the advice of your physician or other qualified healthcare professional with questions you may have regarding your health or medical condition. Some of the links above are affiliate links which means I make a small commission when you shop through them at no extra cost to you. I do not align myself with any brand that I do not 100% love, use and trust.

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29 июл 2024

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Комментарии : 115

@HealthCoachKait Месяц назад

How would you use this framework to build a meal? Timestamps 0:00 Intro 1:00 Meal plan framework 3:50 Why I don’t recommend plant protein 5:14 Choose and oil 6:05 Add fruit and veg 8:46 Add fat

@BainsPummy Месяц назад

Hi, I do Healthy Keto OMAD. My typical meal is Organic pasture raised 4 eggs. Grass fed beef 4 Oz Burger or Wild caught Salmon, green leafy veggies , Organic Extra Virgin Olive oil/Ghee/grass fed butter/Organic coconut oil I alternate, Organic grass fed Kefir some Organic Berries.I do take some Supplements and thats about it simple healthy meal. Thanks. You are doing great service educating people around the World.

@jankoekemoer6034 28 дней назад

Yes from the sound of this you then do your hair and nails every week and then do personal trainer. The average person on earth can't afford these things.

@BainsPummy 28 дней назад

@@jankoekemoer6034 I understand that, You are also buying much less food too.plus you will be amazed what this do to your nails and hair. I know from personal experience.

@zupana1 23 дня назад

@@BainsPummydo you know how much protein and calories you get in your OMAD meal?

@BainsPummy 23 дня назад

@@zupana1 Good morning I don't Calorie s. I'm 125 5'7. I usually eat 50-60 grams of protein. You can multiply your weight by .4 that's how much protein you need, according to Dr Berg. keep in mind quality of your food matters. You don't to do OMAD you can do 2 meals just narrow the window.

@fernandob2275 11 дней назад

Organic is a scam. Also, eating high fat still carries massive amounts of calories. Maybe not important for you but important for people who are trying to lose weight. Balance is key, trendy diets are not.

@1witness158 Месяц назад

I like to use guacamole with olive oil as dressing on my salad because it’s really good and simple.

@Relaxwithnomes Месяц назад

Yes, please make a video about avoiding plant proteins, especially to get the message out to women xx 🇬🇧❤️🇬🇧

@KristinaBenoit Месяц назад

This is what I needed, visual samples of whole foods together for meals. I don't like to cook, although I can cook well (if that makes sense). Easy put-together meals like these examples you have shown us are perfect for me. More like this, please!

@dianamary6170 Месяц назад

Pra ram, a thai dish, i like to make is very good. It includes a protein source. I like grilled chicken. Steamed broccoli. And a peanut sauce: peanut butter, water, coconut milk, soy sauce, a little bit of mashed garlic, basil and a sprinkling of sugar which you can leave out. Put all the ingredients in a saice pan on low to medium heat until all the ingredients are incorparated. It’s served with a side of rice but if you are avoiding carbs it’s still very delicious and satisfying.

@lindseyr4966 Месяц назад

Kait, this framework is inspiring. It’s always a good thing to remember about protein ! And YES to a future video about plant-protein-problems

@monsiebabe2817 Месяц назад

Please do more of these especially the meal suggestions 🤗🤗

@larrydvorshockii5935 Месяц назад

Thank you Kait, been, shall we say, somewhat `deficient' in my food discipline lately, but working my way back, and been sitting here researching keto/carnivore type food recipes to eat for my protein intake, and.....voila....there you are - Jonny on the spot. Especially helpful is what constitutes 30 g of protein. Love eggs, so....3 egg omelet w/scallions, ham & cheese along with a sausage patty or bacon for breakfast. 6-8 oz of steak in the air fryer with butter pats and broccoli or asparagus for dinner. Started to include an electrolyte drink in the AM. Haven't embraced totally cause I still like a dollop of milk in my coffee(cause I'm a wussy 😁). Still, feeling better, especially after my bike ride. Doubt we're as warm here as where you are - mid 80's to low 90's, but still warm. Anyway...thanx so much, have a great day!!!!!!! PS: if my food choices are awful, feel free to blast me & set me straight.

@HealthCoachKait Месяц назад

Sounds like you’re on the right track! Have a great weekend Larry!! 😃

@thickgoddess1835 7 дней назад

Great video. I'm prediabetic and this was simple and helped me a lot. I can make a ton of healthier yummy meals with the meat suggestions and veggies you showed. Seeing things visually is so much better than a piece of paper with do's and don'ts foods listed😅😅😅

@karolmolpus9536 Месяц назад

Yes please make that video ❤

@cynthiaryan2901 Месяц назад

A big thank you for giving such good advice. You should write a guide book. 😀

@modfarmgirl5671 Месяц назад

Your videos have helped me so much! Thank you!!

@stephanieinglett8569 Месяц назад

This information is very valuable.

@maryclebeau Месяц назад

Hello Kait, I am prediabetic, you are inspiring me to do better. Helping to make better choices! How much carb should I have per day? And what is a good suggestion on when to have the carbs, with each meal? Just need some clarification. I am a 68 year old female I have a big belly. Thank you. For helping your viewers get on the right track!🙏💌🌻😊

@saxophonelavanya2064 Месяц назад

Thanks so much for all the information & yummy ideas for a healthy start. 🙏👍👍👍💝

@teddybruckshot7421 Месяц назад

I do scrambled eggs and cheese and one slice of toast with avocado

@davidcoody9371 Месяц назад

Ooh nice! I am watching this now.

@bridgetprice5356 Месяц назад

Yes please make a video of issues with plant proteins. Thanks

@lesliebarrueta5605 7 дней назад

Please continue to make more videos. Thanks for the info.

@Philipk65 Месяц назад

I have a recipe for a high fat healthy mayo I make. One whole egg, two tea spoons of dijon mustard, juice of one small lemon, salt to taste, and 250ml of coconut oil. All whipped together. I use to use olive oil but did not like the flavour and experimented around with avo oil and macadamia oil but both were to strong in flavour. I found that the coconut oil is way more subtle on flavour. Here is a trick if you don't like coconut oil and you want a neutral oil, use MCT oil. Great video Kait.

@kimdawcatgirl Месяц назад

That is great but Avocado oil is better because it stays more creamy in the fridge. Chosen brand has both coconut oil mayo and Avocado oil mayo. Very good.

@Philipk65 Месяц назад

@@kimdawcatgirl Unfortunately I don't like avocado at all. Never heard of that brand of mayo. Don't think we can get it in Australia. I like making my own mayo as I now what's in it and it is fun making it.

@betheboss.online 21 день назад

Philip, thank you so much for suggesting MCT oil! I would never have thought of using that but have been struggling with creating a mayo that was edible and didn’t have to be disguised with herbs and spices! MCT is the bomb! I’m so glad I saw your post. Thanks for the suggestion ☺️

@mariaziarnik6909 Месяц назад

My breakfast can sometimes be a avocado and a few hardboiled egg with a drizzle of olive oil.

@spiritflower6640 7 дней назад

That sounds nutritious and easy : ) but it doesn't seem much more than 15 g of protein... Does that satisfy you for some hours?

@ferventloverofyhwh9868 29 дней назад

1 cup of egg white with 2 whole eggs, onions tomatoes and green bell peppers breakfast if I need carbs 1 slice of Ezekiel bread

@malloryw6208 19 дней назад

Just had my yearly blood work done and my fasting glucose was 101. I go back for a recheck in 3 months so hopefully I can turn it around by then

@user-nm6fl6lz3r Месяц назад

❤❤ May I know what type of cooking is good and bad . Thank you

@jillmckay2572 Месяц назад

I’d love to see a video on protein, I get confused as to how much I should included in my meals. Thanks Kait.

@HealthCoachKait Месяц назад

Can do! ❤️

@MsLadyTDriver 28 дней назад

Please do!@@HealthCoachKait

@user-eq3dw2pv2n 5 дней назад

Thank you for your informative video. I am struggling with my diet to reverse diabetes. You giving examples of meals is helpful. I am picking myself up and brushing off the dust and returning to a low carb diet. Thanks so much for your timely video.

@shazzhughes2529 Месяц назад

I snack on roasted sunflower seeds after dinner, is that advisable for controlling blood glucose?

@elizabethwebster50 Месяц назад

I would appreciate a video on avoiding plant protein since i have been trying to do WFPB.

@erichanson5628 26 дней назад

Wonderful information Kait!

@HealthCoachKait 26 дней назад

Thanks Eric!

@brendacrissman3074 29 дней назад

Yes please make a video about plant protein

@monsiebabe2817 6 дней назад

This is amazing and so holistic. I love the way it ties in with previous and future eating suggestions. PLEASE PLEASE can you explain why we are advised not to eat too many eggs because of high cholesterol? Is tinned tuna any good. I can't seem to eat what I call slimy looking or fiddly fish 👀 😜like prawns mackerel 😖 silly I l know but I prefer fleshy fish like salmon ... cod etc. can this be substituted please ?

@maryclebeau Месяц назад

Yes, please video about plant based protein 😊❤

@olhemi1 Месяц назад

Hi Kait!! 😎☕👍

@liveinspired20 Месяц назад

What’s the best way to check my blood sugar? Cheap option please thanks

@HealthCoachKait Месяц назад

Blood glucose monitors are inexpensive! Maybe like $30?

@tonystreehouse7269 Месяц назад

I eat certain fruits and berries but I only eat them after a meal kind of like a desert

@Lucy00111 22 дня назад

I just worry how sustainable this is for your lifelong term? Whenever I tried low carb in the past I could never stick to it long term or it just wasn't possible when traveling etc. Was a source of stress and seemed to trigger binge eating. Do you have any thought on that?

@jimmymalone3494 Месяц назад

Thank you Kait I like meat and eggs.

@powderhog7272 Месяц назад

Please do a video about plant protein. Thx.

@kindred1113 Месяц назад

Thanks so much for the input...I am a pescatarian and this help me a lot.....MINDY

@HealthCoachKait Месяц назад

❤️❤️

@shereeoskolkoff3922 Месяц назад

Please make a video on why my protein, especially tofu is not good.

@beverlybelcher3423 Месяц назад

My daughter purchased a loaf of Keto bread and a package of Keto tortillas. Are these foods safe to eat on a low-carb diet

@maries6530 Месяц назад

Could you explain why you don't recommend plant protein?

@maries6530 27 дней назад

@@eternalwizard776 Well, thank you for your enlightening contribution to this discussion about insulin resistance and prediabetes. It's always so refreshing to receive such helpful and relevant responses in the comment section. 😒 Since it seems like you missed Health Coach Kait's invitation for video suggestions, I'll just reiterate that my comment was a genuine request for more information about plant protein.

@Susan.I Месяц назад

Is Sunbutter okay to eat? How about low fat cream cheese?😊

@greensombrero3641 Месяц назад

you are making me very hungry .... 🥰

@aflac249 Месяц назад

I would like to see a video WHy you don't do plant protein

@HealthCoachKait Месяц назад

Can do!

@Deedee2daxtreme1 Месяц назад

What are the macro breakdown for this type of diet?

@HealthCoachKait Месяц назад

I don’t think it’s helpful to focus on macro percentages. Prioritise protein, be smart about carbs, leverage fat 👍

@criedwolff 19 дней назад

Whey and casein are animal protein? So it’s ok to use whey protein powder? I thought that it was bad for insulin resistance because whey is quickly digestible

@spiritflower6640 7 дней назад

I really appreciate your videos. What you are saying resonates with my experience as a person experiencing insulin resistance... My grown children seem to subscribe to the old idea that eating too much protein will damage your kidneys... Wondering what you would have to say to that? Thank you : )

@odetteuys1111 Месяц назад

Hi Kait! 😊 I was on the keto diet for about 9 months. I lost a ton of weight but developed high cholesterol. Kait please can you advise me. This is my average day. I eat cooked rolled oats and half a banana in the morning, before my workout. For lunch animal protein plus 2 or 3 vegetables, and at 5pm I eat a small bowl of bran. Nothing after that. No sugar. No plant protein. I don't snack. My low fat lactose free milk consumption is around 700ml.

@HealthCoachKait Месяц назад

Check out my videos on cholesterol ❤️ ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-JkMTv6pSQRU.html Is that way of eating working for you? Do you have more weight to lose/health concerns to address?

@odetteuys1111 Месяц назад

Thank you for your reply, I will check out the video on cholesterol. Otherwise I am in great health. My tryglicerides are normal. Only elevated ldl. But my Dr has now put me on a statin and I'm not happy with that.

@Johny38724 29 дней назад

Please make a video on plants

@elizabethwebster50 Месяц назад

Would you recommend whey protein instead of plant protein in protein powders?

@HealthCoachKait Месяц назад

Yes!

@fernandob2275 11 дней назад

How does fat and protein interact with the pancreas?

@richardsexauer9808 Месяц назад

I wish you would leave your charts and graphics up longer so I can read them. Thanks. 6:25

@dianamary6170 Месяц назад

Thats what the pause button is for

@FirdousFatima-ys8xs Месяц назад

Dear if my chalostrol high how many eggs allow

@HealthCoachKait Месяц назад

No limit

@namrofni6236 Месяц назад

Hi Kait what do you think about banaba extract, gymnema sylvestre and alpha lipoic acid. Do these supplements help reverse insulin resistance? Some companies have formulas of different ingredients for lowering blood glucose using these types of ingredients.

@kindred1113 Месяц назад

I use Berberrine and Alpha Lipoic Acid myself....

@namrofni6236 Месяц назад

@@kindred1113 does it work for you

@IlianaStewart 11 дней назад

Does zero calorie gum increase insulin?

@Susan.I Месяц назад

I’m allergic to all the oils you mentioned! How is olive oil?😊

@HealthCoachKait Месяц назад

Olive is good! Just don’t heat too much

@karolmolpus9536 Месяц назад

I would love recipes for daily use…..a book?

@johngrimley3523 Месяц назад

Hello Kait :)

@HealthCoachKait Месяц назад

Hey hey!

@davidgreene8608 Месяц назад

Only thing missing is a loaded baked potato or white rice

@jeannejones5449 Месяц назад

You are looking so gorgeous Kait! Thank you for making these videos.

@HealthCoachKait Месяц назад

❤️❤️

@Susan.I Месяц назад

30-50 g of protein?

@HealthCoachKait Месяц назад

Yes!

@robpotter7798 Месяц назад

Another RU-vid doctor had a list of foods to avoid for diabetes. Two were red meat and dairy. I thought red meat was high in vitamins and minerals and low in carbs, great for diabetes. I love red meat but hate to give it up. Please explain 🤔

@HealthCoachKait Месяц назад

Red meat is good for diabetes

@robpotter7798 Месяц назад

@@HealthCoachKait thought so. But do you need complex carbohydrates with it?

@HealthCoachKait 27 дней назад

@stellaactis925 Месяц назад

Watermelon what are your thoughts on this fruit too high in sugar?

@Claire-mv1tf Месяц назад

Too high... no tropical fruit.. Non sweet apples (not pink ladies not honeycrisp) Pears Handful of blackberries or raspberries..

@jaredpatterson1701 Месяц назад

😌👌

@Dubhghaill 10 дней назад

😘

@karolmolpus9536 Месяц назад

How do I get off my ice cream addiction? 😢

@cindellednic Месяц назад

Blend berries and whipping cream together with some grated dark chocolate and put in the freezer until it's frosty but not frozen solid

@karolmolpus9536 Месяц назад

Grand idea!!!😂

@marshabaker6153 Месяц назад

Love your info but the meals you suggested, for me anyway (except steak lol) are just nasty. Not a fish eater. Especially fish like fresh salmon--tooo fatty lol.