Insulin Resistance Diet Breakfast

By | 3 March, 2015

The easiest Insulin Resistance Diet breakfast!

If you’re following any kind of insulin resistance diet plan, you know that you should have protein with every meal, and for many people that translates to “eggs” for breakfast. They are healthy and nutritious, that’s for sure, but not everybody has the time in the morning for cooking. Or you might want eggs occasionally, but not every day.

If you want to make your own healthy protein shake, you have to get the blender out … which takes time and is messy! Who can be bothered, right?

Or you may be the kind of person who prefers to skip breakfast – you know you should have something, but you don’t feel like much.  If so, this will interest you…

My insulin resistance diet protein shake formula

insulin resistance diet breakfastThrough experimentation and researching all the best advice on nutrients, I have come up with my own “insulin resistance diet breakfast” protein drink, which is very good for you, satisfying and really quick. You don’t even need a blender!

For the plain version this is what you need (it’s a bland taste, just milky with bits of fiber in it – not unpleasant but if you want more flavor, see suggestions below – make sure you read the section on whey protein powder):

Mix 1 (dessert) spoonful of natural (unflavored) whey protein powder and 1 spoonful of psyllium husk powder in a small glass; add water to about 1/3 full, mix and top up with milk or coconut milk. Drink it quickly because the psyllium husk thickens up if you leave it, and then drink a glass of pure filtered water.  If you want to increase your omega 3 intake, then have 2 fish oil capsules at the same time.  That’s it! No mess, no fuss. And you have just had an insulin resistance diet plan drink, packed with all the goodies your body needs:

  • protein (whey protein powder)
  • fiber (psyllium husk)
  • omega 3 fatty acids (fish oil capsules)
  • water

Not only that, you have these added benefits:

  • super-quick! Once you have the basic ingredients to hand, you can make it and drink it in a minute
  • natural products with no nasty additives
  • no/very low carbs, so no insulin spike
  • suppresses your appetite for hours, really! You won’t be hungry until lunchtime
  • the coconut milk makes it creamy and delicious!
  • completely controls cravings

whey protein for insulin resistance dietYou can modify this slightly if you want more flavor by adding fruit (blueberries or strawberries are lovely), berries are definitely the best choice of fruit. You can use frozen unsweetened berries too. But please do remember – it is never going to taste like a thick shake – it is a healthy drink!

OR instead of using all natural psyllium husk, you can use a fiber supplement like Metamucil which is flavored but sugar-free; these tend to be very strong flavors so I’d recommend “diluting” them with the natural psyllium husk, 1 part flavored to about 5 parts natural, or more of the natural if you want.  This way you will add a little sweetness but you will minimize the effect of the sweetener. I have used berry flavored Metamucil, well diluted, and that tastes lovely with the coconut milk.

Whey Protein Isolate

Update: In this section I used to advise you not to buy flavored whey protein powder, but I have done some research on this, and I think it is a much better alternative than having (for example) toast or breakfast cereal. Protein powder is widely available in different flavors like chocolate and vanilla – and for some people that will be the difference between trying it or not trying it! 

If you like the idea of a chocolate milk style drink, then this is definitely the way to go to get that protein into you. Before buying, please make sure you compare the numbers on the nutrition panel, because there are a lot of different varieties of this stuff. Some are for the “low fat” dieters and are not suitable for us at all. Some are formulated for bodybuilders, and although they are high in protein they are also high in carbs. Remember, high carb is not good for us!

As a guideline, the one I bought had these values per 100g: Protein 75.3g, Fat 4.4g, Carbohydrates 13.2g. That’s the kind of proportions you want!

Of course the unflavored version comes out even better: Protein 89g, Fat 1g, Carbohydrates 0.2g.

Now let’s look at the nutrition information for a bowl of breakfast cereal (and by the way, this one is promoted as being “high in protein”): Protein 19.7g, Fat 0.4g, Carbohydrates 70.8g!!!

So the message is clear – HAVE A PROTEIN SHAKE!! If you get the natural, unflavored version (you can get whey protein isolate or concentrate, it doesn’t matter) – you will be putting only good stuff into your body. Remember, this is not a fad diet, it’s a new, healthier way to live, and your future will be brighter without all that sugar we have been conditioned to crave.

But if you want the chocolate or the vanilla flavor – it’s a much better choice than cereal. toast and orange juice. Go ahead and try it!

A protein shake is not restricted to breakfast, either – have a glass when you are “on the prowl” in the kitchen, looking for something to snack on, maybe feeling some unexplained cravings coming on and it will instantly fill you up. I have even had it instead of an evening meal on occasions when I didn’t feel particularly hungry – I knew it would help to deliver all the nutrients I need and not make me feel bloated.

This is the best and easiest Insulin Resistance breakfast you can make! I hope you use it and enjoy it!

Check this post for other meal ideas and this one if you’re just getting started and want the basics.

11 thoughts on “Insulin Resistance Diet Breakfast

  1. Steve

    What about adding rolled oats and fat free yogurt?

    I have been using the oats rather than psyllium husks for fibre

    1. IR Diet Info Post author

      The best oats are the ones that are thick, coarse flakes – not the instant oats which have been milled very finely. I just use psyllium husk because it’s easy. Natural yogurt is good (I like the Greek style). If it’s flavored, it may be high in sugar.

  2. Paddye

    You say no Potatoes. Are Sweet Potatoes off limits too. And what about a daily vitamins supplement?

    1. IR Diet Info Post author

      Sweet potatoes are lower GI so they are a better choice (they don’t make your blood glucose rise as rapidly as regular potatoes). I have sweet potatoes quite regularly! Just small portions though. Supplements are a personal choice and I don’t see the harm. I don’t take them myself because I believe I get enough nutrients from my diet.

      1. Tyrker

        They are lowER GI but not low-GI. Plus, the GI of sweet potatoes changes with the mode of preparation. Boiled sweet potatoes are medium-GI, baked sweet potatoes are high-GI foods. So the advice about small portions is good.

  3. Casey

    I use Cytosport 100% Whey Protein (I like the vanilla best) from Costco. 2 carbs per scoop, and I only use a half scoop. About 14 G protein in the half scoop, and I add 1/2 tsp cinnamon, 1 raw egg (never had a problem in 30 years), handful of frozen blueberries, 4 big frozen strawberries, and 3 slices frozen cucumbers. 2T fresh ground flax seed. Pour 1 cup Soy Slender vanilla soy “milk” into it and blend it with my Magic Bullet. Best breakfast drink ever. Total net carbs: ~13

  4. IR Diet Info Post author

    I’ve researched this a fair bit and have found differing opinions about whether the benefits outweigh any possible allergic or other reactions.

    We’re all different – even those who have IR can have a genetic predisposition, and there are of course varying degrees of it. Some people are already well along the road to metabolic syndrome or even Type 2 diabetes, so in some cases even the change to whey protein instead of cereal in the mornings would be a step in the right direction.

    I think everyone should find what works for them. Many people don’t tolerate dairy – and of course a plant-based protein powder would be more appropriate for them. There are soy protein powders and lots of people are extremely “anti-soy”. My own preference is for a natural, unflavored protein powder and whey fits the bill for me.

  5. Judith

    I wish I could eat dairy. Would make my life much easier… used to love to eat cottage cheese, whey protein drinks, cheese and fruit, etc. Now I’m lactose intolerant and can’t stomach lactose -free foods. Any one have some linked snack ideas? I’m kind of tired of turkey and “fill in the blank” … tyvm!


    1. IR Diet Info Post author

      My commiserations, Judith… although there are lots of non-dairy alternatives for milk, the only non-dairy cheese I have ever heard of is made from cashews. I have never tried it, but if you miss the taste of cheese, you might want to look into it! Just google “cashew cheese”.


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