About Me

Hello and welcome to my site, Insulin Resistance Recipes. I am the IRFoodie and I live in Sydney, Australia.

Towards the end of 2013, I was diagnosed with insulin resistance. After being prescribed a rigid meal plan, I decided to create this website of tasty and easy to prepare recipes in the hope of reversing the condition. You can read my back story here.

About this Blog

In the early days after my diagnosis, I gave myself the challenge of preparing tasty dishes and modifying recipes from my repertoire to make them fit the IR Diet. This blog started as a convenient repository of my recipes and turned into an idea that keeps me motivated to stay on the diet and hopefully help others. I’m gradually adding new recipes all the time.

This blog was born on 6 January, 2014.

About the Recipes

I take inspiration for food from my varied background and the abundance of international cuisine in Australia. The recipes come from my vast collection which I am modifying to suit the IR Diet. Some have been in my family for generations and may have lost something in the translation. Any recipes that are adapted from a source, online or cookbooks, are duly mentioned.

About the Photos

All photos are taken (usually very quickly!) on my iPhone. If you like fancy food photography with food styling and the right lighting, you won’t find it here. This blog is a side project for me and I have very limited time on my hands which is best put to sharing more recipes.

About Copyright

Insulin Resistance Recipes is an All rights reserved website. You must not copy, reproduce, distribute, publish, display or modify any part of this website without prior written permission.

About Comments

Comments are welcome and they’re moderated to combat spam.


  1. Hi! I was also diagnosed with IR three months ago, and my doctor told me to exercise and eat ealthy (she gave me a meal plan), but it is very hard since i LOVE cooking, specially pastries, cookies, pies, cakes, cupcakes, desserts and italian food… So, even though I eat healthy from Monday to Wednesday, on Thursday I am already anxious to cook something delicious and carb-full. Finding this page will really help me (I hope) in finding the cuisine inspiration to start cooking healthier. So, thank u! (I´m sorry about my grammar and writing, I live in a spanish speaking country in latin america)

    • Hi CB, your English is perfectly fine :) Thank you so much for the lovely comment. There are many delicious options on this diet (with some sacrifices!) but it can be done. The only thing is dessert is not allowed in any form, unless you count strawberries and berries but I can live with that. But how I miss Italian food and pasta! :)

    • Thank you for your lovely comment, CB. I hope the inspiration works. I will continue to share recipes and progress in the hope of helping others.

      PS Your English is fine :)

  2. Hello IRFoodie! Thank you so much for creating this blog. I was just diagnosed today with Insulin Resistance and I’m a bit overwhelmed to say the least. So, as you can imagine, I am at the very beginning of my research and figuring out what to food to eat, what vitamins/supplements to begin taking, and how in the world I am going to be able to leave behind all of my favorite dishes and desserts to start my IR journey. Your blog is honestly a god send! I truly thank you for the grocery list. That is an excellent starting point for me and made it so much easier for me to focus and buy items I need. It’s going to be difficult for me and I’m feeling a little discouraged, but I think I might find solace in your blog. :o) Thanks again and I look forward to more wonderful posts!

    Thank you.


    • Thank you for the lovely comment, April. When I started this blog, I felt like I was talking to myself but then I thought, there must be others in the same situation. Glad you have found it useful :)

  3. Hi there

    Thank you for your site. I just wondered, are you allowed to eat legumes such as chick peas for hummus. Also, what about quinoa. Do these have any effect on your insulin? As they are still carbs, are these band by your doctor as well? Also do you have any digestive issues due to eating so many vegetables?
    Regards. Hannah

    • Hi Hannah and thank you for the kind words.

      Hummus used to be my afternoon snack but my specialist put a stop to that because chick peas are carbs. Same applies to quinoa and other legumes. Basically, aside from 2 slices of sourdough or rye bread per day, any other carb is unfortunately banned. I have not had any digestive issues at all since starting the diet. Occasionally I get concerned with the amount of protein (red meat, chicken, ham as a snack) that I eat and try to offset it by having it stir fried with a lot of vegetables, soups, or increasing the amount of fish and seafood I eat. It’s a balancing act, but I’ve felt 100% better with a lot more energy since I changed my eating habits based on his advice.

      I don’t want to sound like I’m preaching some miracle diet because it’s nothing like that. I keep reminding friends this is a medical diet not some trend I’m following. The bottom line is that it works but needs a LOT of self control at times. I hope that helps :)

  4. Hi there
    Thank you for your reply. As you have to strictly limit carbs. Did you initially feel any tiredness? Also, how do you handle exercise since, you don’t eat carbs for energy. How did you handle cravings at first ? I have tried to limit carbs as, I am also insulin resistant. But, I find I feel tired and get strong cravings after about 10 days. I love sourdough bread. But, I think I may have to knock it out because I simply cannot resist it! Its all a bit trial and error for me at the moment. Many Thanks

    • Hi Hannah

      When I first started reducing carbs, I was warned by my specialist that I’d be going through withdrawals and getting very irritable for about 4-6 weeks. The latter didn’t happen to a great extent but the carb cravings were severe. I ended up on a strict eating timetable, 3 main meals, 2 snacks, all at set times. I limited my afternoon snacks to 10 raw almonds (not easy after snacking on dry savoury biscuits!) but by increasing the protein intake, you feel a little less hungry. After 3-4 weeks, I was getting used to it. I have a post on How to Curb Hunger on the Insulin Resistance Diet which you might find useful.

      To be honest, I hardly exercise aside from walking and swimming in summer (bad, I know!), and when swimming made me hungry, I ate a little earlier in the day when it got too much to bear. As for the tiredness, I was constantly tired pre diagnosis due to the sudden massive weight gain. I could barely shower without running out of breath! About 3-4 weeks into the diet, I started feeling normal again not like someone stuck in a fat suit. Now, I get tired like any normal person.

      The carb cravings get better with time. I allowed myself 1 carb indulgence a month (usually pasta) if I was very strict on the diet. I found it “fixed” me until the next month. But it took self control, and losing the weight gave me the motivation I needed.

      I hope that helps a little :)

  5. That’s very helpful. Thank you. I think the idea of having set meal times will help until the cravings subside and I will knock out any foods that, send me off course like sourdough (at least until I can gain control). Many Thanks for your website. It’s so helpful.
    Best Regards

  6. I just wanted to flick you a quick note and say thankyou for stating this blog. I have just been diagnosed with PCOS and part of that means changing my diet drastically! I am a terrible cook and the recipes you have shared are simple and easy to follow – you have just made my life a whole lot easier :) another benefit is you are down under as well so you use foods that are readily available and not hard to source and a pepper is once again a capsicum! :) thanks again I will be following with interest any more recipes that you post :)

  7. Hi there
    Thank you so much for this blog. I recently got the results from GTT that confirms that I still have IR (diagnosed in 2005). In the beginning I was really focussed, however life, habits and cravings get in the way!
    Anyway, with renewed energy I’m on the journey to turn the IR around, and was stoked to find your blog, and an Aussie as well.
    I’m already following your Pinterest, and am looking forward to trying some of your recipes. :)

    • Hi Natalie and thank you for your lovely comment. 2005, wow… I understand how difficult it is especially when one is hungry and busy, and when life gets in the way.
      In the 2 years + I’ve been diagnosed, would you believe I still refer to these recipes when I’m cooking. I hope you find some inspiration here :)

  8. aussiebushgirl

    I’ve heard that grapefruit juice is beneficial. Do you have any thoughts on this? :)

    • All fruit is forbidden for me because it contains sugar so that means no grapefruit unfortunately…

  9. Hi! I’m an italian girl an I’ve been diagnosed IR almost a month ago. I want to avoid the diabetes so I’m searching for good diet and lifestyle in order to reverse this situation, but in Italy this medical condition is not significantly taken into account. They treat you just like a future diabetic waiting for things to get worse. I want to fight IR as much as I can so I’m searching for information about the diet. Doctors in italy just say to cut junk food but I have nothing like that to cut.
    Your blog will be very useful, not only for the recipes and the tips, but also reading about about your everyday experience your frustrations and your successes has given me a kind of strenght based on the sharing of experiences.
    Thank you for this blog,

    • Thank you Sara. I too didn’t eat junk food or binge eat before I was diagnosed so it came as a shock. Cutting down on processed food helps, and reducing the carb intake makes a lot of difference. My problem is that I get very hungry and can’t function if I don’t eat at certain times.

  10. manuel pellegrini

    i got diagnosed with pre-diabetes 2 weeks ago and your blog is making me feel better about myself. I too am from sydney. Thank you, I will endevour to halt the progression into diabetes

  11. I am loving your blog and your recipes. I have recently eliminated all my favorites, chickpeas, peas, corn, and bread. What about Apples, cannelloni and pinto beans?
    Just got home from the market and making your broccoli , turmeric soup. Yum!
    But, I do work out hard and just trying to find the right foods to eat before and after my works outs are a challenge. Walnut butter on an apple before????
    Anyway, wish you lived closer, and had a restaurant here😎

    • Hi Jacqueline and thank you for the kind words. Apples have sugar and therefore carbs, canneloni and beans are also out in this diet. How about some natural nuts such as almonds and pistachio? They’re high in fat and have carbs but usually help with hunger pangs and one can only eat a few.

  12. Dear IRFoodie,

    your blog is amazing, big help for people with IR and your recipes look so delicious, easy to make.
    I’m wondering where can I find the CH quantities? The CH is an important issue in the case of IR food to be able to set up a proper daily diet (usually 160 g CH).

    Thanks in advance for your answer.

    • Hi Sylvia

      What do you mean by CH? I haven’t heard of that before…

      • I mean CarboHydrate. It would be difficult to explain in a few words why this is important in case of Insulin Resistance. The body produces insulin when glucose starts to be released into the bloodstream from the digestion of carbohydrates in the diet.
        You can read about it on eg. wikipedia, why is important to keep the consumption of CH on the right level in every each day.

        The most doctors (endocrinologist, nutritionist) recommend the Low-Carb Diet for IR (but not as low as Paleo diet). The brain needs 120 g CH to normally function, so the doctors start from this value and the diet usually 160 g CH per day (it may be more) + regular exercise.

        diet plan in CH: B-S-L-S-D(-S) : 30g-20g-50-20g-40g(-20g) : slow-fast-slow-fast-slow(-fast) absorbable

        Sorry if I am too much, but I guess need to know this information for the right way.

        • Thanks for the explanation Sylvia :) What my specialist explained to me was that there’s enough carbs in the recommended vegetables that make up the diet. Add 2 slices of rye or sourdough bread (low GI) a day, and that was sufficient. I don’t have the exact figures. To be honest, I struggle on some days with these limitations, especially on high stress days or with lack of sleep which significantly disrupts my metabolism.

  13. Pingback: Share Your Insulin Resistance Story - Insulin Resistance Diet Recipes

  14. I am glad that I found your website. I was diagnosed with IR in 2015 and was really strict for 6 months, but got tired of eating the same things. Work also got crazy to where I went back to my old eating habits because I did not have the time to plan like I used to. I am getting back on track because I have gained all the weight back (and more) and started having terrible migraines again. In one of your articles, you stated that it is okay to not eat carbs with your meals, how often do you do this? I am still trying to figure out how many carbs I need to eat in a day. I have found if I eat too many, I wake up with headaches.

    • Hi Holly and welcome :)

      I only eat one piece of sourdough bread at breakfast. That’s the only “major” carb. Many other vegetables on the allowed list have a very small amount of carb so it’s not like it’s a zero carb diet where you’re eating only protein. I hope that helps. Headaches are nasty. If I overindulge on rare occasions on carbs, I find it triggers heartburn :/

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