Whether you have recently been diagnosed with diabetes or prediabetes, or have been managing it for years, you probably know that what you eat has a big impact on your blood glucose.
Everybody likes getting more for less! How about getting more meals from less recipes? With some strategic meal planning and prepping, you can create several days’ worth of meals with just a few recipes and one trip to the grocery store. You can even prepare all of the recipes at once and store meals in single serve containers in the fridge for grab-and-go meals all week.Diabetes Food Hub can be a great tool for meal prepping! Click here to learn how to use our recipes, meal planner, and grocery list generator to make planning, shopping, and preparing healthy meals a snap! This week (the last in our Meal Prep series) we will take a look at different eating patterns and show you how to customize your meal prep for a low-carb, Mediterranean, or vegetarian diet.
Many people think that living with diabetes means you have to follow a special “diabetes diet.” The truth is there are lots of different eating patterns that can help you manage your diabetes, and there's room for almost any food in a healthy meal plan. Eating well with diabetes just requires a little bit of planning and portion control to create well-balanced meals, which is why meal prepping can be very helpful for people with diabetes.
You could make any of the following recipes for dinner one night and pack up the leftovers for lunch the next day, or make the recipes on Sunday and pack into grab-and-go containers for lunch throughout the week.
Many people with diabetes choose to follow a low-carb meal plan that limits carbohydrate foods such as sugar, cereals, pasta, bread, fruit, and starchy vegetables. Low carb meals consist mostly of protein foods like meat and dairy, fatty foods like oil, nuts, seeds, avocado, and butter, and non-starchy vegetables. This Spinach and Mushroom Stuffed Chicken is low in saturated fat (which can be hard to limit on a low-carb diet) but packed with protein and flavor. Pair with a Cauliflower “Rice” Salad for a side of non-starchy vegetables and a boost of fiber.
The Mediterranean diet focuses less on nutrients and more on foods. It is mainly plant-based with lots of vegetables and whole grains, and includes healthy fats from fish, nuts, seeds, and olive oil. It also includes aspects of a Mediterranean lifestyle, such as plenty of physical activity and enjoying meals with friends and family. Mediterranean food includes cuisine from countries all around the Mediterranean Sea, including Southern Europe, Middle East, and North Africa. These Swordfish and Eggplant Bundles are inspired by Italian cuisine. Pair it with Quinoa Tabbouleh, an adaptation of a traditional Lebanese dish made with fresh herbs and grains.
Plant-based eating patterns are loaded with vitamins, minerals, and fiber which can reduce your risk of heart disease, cancer, and other chronic diseases, as well as helping with weight management. Whether you are full vegetarian/vegan, or just trying to incorporate more plant-based meals, these Bibb and Bean Burrito Bowls are sure to satisfy. Plus, it’s an all-in-one meal, featuring protein, fiber, and healthy fats along with lots of vegetables!
Like or save these recipes, and any other recipes you would like to cook this week, then add them to your Meal Planner. Click “Generate Grocery List” to make shopping a snap. You can add, edit, or delete items on the list as needed.
Don’t forget about food safety!
Leftovers can be stored in the refrigerator for about 3-4 days or in the freezer for 3-4 months. Be sure to date anything that you store in the fridge or freezer. When reheating leftovers, make sure they reach 165 degrees F. Find more food safety tips here.
Want more meal prep ideas?
Check out the other articles in this series: