Meal Prep Plan for Diabetes
` just tell me what to eat logo View Series 7-Day No-Sugar Meal Plan to Have More Energy Just Tell Me What to Eat 7-Day Budget-Friendly Dinner Plan for Diabetes 7-Day Diabetes-Friendly Dinner Plan the Whole Family Will Love
Meal Prep Plan for Diabetes
Meal Prep Plan for Diabetes
Meal Prep Plan for Diabetes
The secret to healthy eating isn’t really a secret. Planning and preparing meals at home is the easiest way to eat a nutritious diet, and research suggests that people who meal-prep at home are more likely to have a healthier diet and less likely to be overweight or obese. Still, knowing that it’s healthier to cook at home and actually doing it are two different things-and most people get tripped up by the planning and shopping involved. So we’ve taken out all the guesswork with this weeklong meal plan, which provides around 1,500 calories a day and gives you a no-brainer plan to follow-plus a shopping list to take with you to the store so you don’t forget a thing.
See More: How to Meal-Prep a Week of Diabetes-Friendly Lunches for Work
How to Meal Prep This Week of Meals Like a Pro
We factored in two days of prepping-Sunday and Wednesday-but you could knock everything out in one day instead. The dinner recipes all serve four, while the meal plan is designed to serve one. You may need to make adjustments based on your needs or your family’s needs.
Start by downloading the shopping list, then check your pantry and reassess before heading to the grocery store.
Download the Shopping List Here!
Buy groceries on the weekend, preferably on Sunday so they’ll be at their freshest. Remember to pick up drinks such as milk and coffee and any other add-ons you might want with your meals. We’ve accounted for snacks and kept all meals around 45 grams of carbohydrate, but you may need more depending on your exact needs.
Here’s what to prep on the weekend:
Once back at home with your grocery bags, group ingredients by recipe, then prep the first few days of meals.
Prepare the Piled-High Greek Vegetable Pitas recipe. Save leftovers of the Lemon-Roasted Mixed Vegetables recipe and the Roasted Butternut Squash & Root Vegetables recipe to use in Wednesday’s and Thursday’s lunches. Store in separate labeled airtight containers.
Prepare the marinade for the Chicken Kebabs with Warm Cabbage-Apple Slaw, which is for Tuesday’s dinner. Marinate chicken for 1 to 3 hours; remove the chicken and discard the marinade. Refrigerate the chicken in a labeled airtight container until ready to cook on Tuesday. Meanwhile, chop and cook enough bacon for the Warm Cabbage-Apple Slaw and Potato-Bacon Hash recipes. Shred the red cabbage and chop the onion for the slaw. Refrigerate in separate labeled airtight containers until ready to use on Tuesday and Thursday.
Prep the Mixed Greens Salad recipe. Portion out servings and refrigerate (without dressing) for Tuesday’s and Sunday’s lunches and Friday’s dinner.
Prepare all snacks. Group them in containers and label them for what day of the week you’ll eat them. Organize the containers in the fridge by day with Monday’s snack in the front and Sunday’s snack in the back.
For the Sweet & Spicy Roasted Salmon with Wild Rice Pilaf recipe, chop bell pepper and jalapeño pepper. Refrigerate in a labeled airtight container.
Prepare and cook meatballs for the Turkey Meatballs with Linguine & Fresh Tomato Sauce recipe; cool slightly. Freeze on a small parchment paper-lined sheet pan until firm. Transfer to a labeled airtight container; freeze until Wednesday.
Tip: Let foods cool to room temperature before storing. Trapping hot foods in a container promotes bacteria growth and freezer burn. Refrigerate or freeze food within 2 hours.
Here’s what to prep on Wednesday:
Prepare the Sweet & Spicy Roasted Salmon with Wild Rice Pilaf recipe using the prepped peppers.
Save a portion of the Wild Rice Pilaf recipe for Friday’s lunch; refrigerate in a labeled airtight container.
For the Potato-Bacon Hash recipe, shred and remove liquid from zucchini. Refrigerate in a labeled airtight container for Thursday’s breakfast.
Prepare the marinade for the Maple-Mustard Pork with Roasted Sweet Potatoes & Cauliflower recipe for Thursday’s dinner. Marinate pork chops 2 to 8 hours; remove the chops and discard the marinade. Refrigerate the chops in a labeled airtight container until ready to cook on Thursday. While the chops marinate, prep the Roasted Sweet Potatoes & Cauliflower portion of the meal. Refrigerate in a labeled airtight container until ready to roast on Thursday.
Thaw the meatballs from Turkey Meatballs with Linguine & Fresh Tomato Sauce recipe in the refrigerator to use in Friday’s dinner and Saturday’s lunch.
Mix & Match Snacks
Round out each day’s calorie target and keep hunger at bay by choosing a snack or two from the list below. Each contains about 1 carb serving (15 grams carbohydrates).
1 slice light whole-wheat toast + 1 Tbsp. peanut butter (112 calories, 11 g carbs)2/3 cup low-fat cottage cheese + 1 Tbsp. low-sugar preserves (133 calories, 10 g carbs)8 reduced-fat whole-grain crackers + 2 Tbsp. hummus (116 calories, 15 g carbs)
Monday
Piled-High Greek Vegetable Pitas
Breakfast (406 calories, 47 g carbs)
1 serving Breakfast Stuffed Peppers1/4 avocado1/2 cup cantaloupe
Snack (103 calories, 10 g carbs)
1 cup cucumber slices and carrot sticks2 Tbsp. light ranch dressing
Lunch (398 calories, 53 g carbs)
2 slices light whole-wheat bread with 1 Tbsp. light mayonnaise; 1/2 cup salad greens; 1 slice tomato; 1/4 avocado, sliced; and 2 oz. thinly sliced lower-sodium roasted turkey1 medium pear
Snack (190 calories, 30 g carbs)
1 medium banana1/2 oz. almonds
Dinner (399 calories, 53 g carbs)
1 serving Piled-High Greek Vegetable Pitas
Daily Totals: 1,496 calories, 53 g protein, 193 g carbohydrates, 42 g fiber, 59 g fat, 11 g saturated fat, 2,361 mg sodium
Tuesday
chicken kaabob
Breakfast (289 calories, 53 g carbs)
1 serving Cherry-Berry Oatmeal Smoothies1 slice light whole-wheat toast with 2 tsp. light butter3/4 cup grapes
Snack (160 calories, 20 g carbs)
1/2 cup celery sticks1 Tbsp. peanut butter2 Tbsp. raisins
Lunch (400 calories, 37 g carbs)
1 serving Mixed Greens Salad topped with 1 (2.6-oz.) pouch white tuna in water12 reduced-fat whole-grain crackers1 oz. almonds1 cup strawberries
Snack (175 calories, 26 g carbs)
1 low-fat mozzarella cheese stick1 medium apple
Dinner (452 calories, 37 g carbs)
1 serving Chicken Kebabs with Warm Cabbage-Apple Slaw
Tip: Use any kind of cooking apple in the Warm Cabbage-Apple Slaw. Try McIntosh, Braeburn, Granny Smith, Fuji or Pink Lady.
Daily Totals: 1,477 calories, 83 g protein, 173 g carbohydrates, 24 g fiber, 57 g fat, 12 g saturated fat, 1,327 mg sodium
Wednesday
Sweet & Spicy Roasted Salmon with Wild Rice Pilaf
Breakfast (330 calories, 39 g carbs)
1/2 cup dry quick oats prepared with 2/3 cup water, 1/3 cup low-fat milk and a pinch of ground cinnamon1/2 cup sliced strawberries3 Tbsp. toasted walnuts2 tsp. honey
Snack (151 calories, 21 g carbs)
1/2 cup low-fat cottage cheese2 clementines
Lunch (429 calories, 44 g carbs)
1 serving Creamy Roasted Vegetable Soup with Chicken1/2 cup cantaloupe
Snack (186 calories, 26 g carbs)
1/4 cup plain hummus1 cup vegetable dippers4 reduced-fat whole-grain crackers
Dinner (339 calories, 43 g carbs)
1 serving Sweet & Spicy Roasted Salmon with Wild Rice Pilaf
Daily Totals: 1,434 calories, 88 g protein, 172 g carbohydrates, 29 g fiber, 48 g fat, 13 g saturated fat, 1,852 mg sodium
Thursday
chicken dish
Breakfast (475 calories, 59 g carbs)
1 serving Potato-Bacon Hash1 slice light whole-wheat toast with 2 tsp. light butter3/4 cup grapes
Snack (190 calories, 29 g carbs)
1 medium apple1 Tbsp. peanut butter
Lunch (447 calories, 42 g carbs)
1 serving Greek Salmon Salad1/2 whole-wheat pita bread
Snack (108 calories, 9 g carbs)
1 cup cucumber slices and carrot sticks1/2 cup low-fat cottage cheese
Dinner (304 calories, 20 g carbs)
1 serving Maple-Mustard Pork with Roasted Sweet Potatoes & Cauliflower
Tip: Drink 8 oz. low-fat milk at dinner to help reach your daily calcium recommendation. Just add 110 calories and 13 grams carbs to your daily total.
Daily Totals: 1,526 calories, 90 g protein, 160 g carbohydrates, 26 g fiber, 61 g fat, 16 g saturated fat, 2,328 mg sodium
Friday
pasta and meatball dish
Breakfast (328 calories, 47 g carbs)
1 5-oz. carton light fruit-flavor yogurt2/3 cup fresh blueberries3 Tbsp. shelled pistachios1 slice whole-wheat toast2 tsp. low-sugar preserves
Snack (155 calories, 29 g carbs)
1/3 cup low-fat cottage cheese1 medium pear
Lunch (431 calories, 43 g carbs)
1 serving Apple, Pork & Wild Rice Salad
Snack (98 calories, 9 g carbs)
Dinner (490 calories, 53 g carbs)
1 serving Turkey Meatballs with Linguine & Fresh Tomato Sauce1 serving Mixed Greens Salad
Tip: Make these meatballs ahead of time. Freeze in an airtight container for up to 3 months. Thaw in the refrigerator before resuming baking directions.
Daily Totals: 1,503 calories, 81 g protein, 181 g carbohydrates, 29 g fiber, 53 g fat, 10 g saturated fat, 2,071 mg sodium
Saturday
sesame noodle dish
Breakfast (257 calories, 51 g carbs)
2 slices light whole-wheat toast1 Tbsp. low-sugar preserves1/4 cup egg substitute, scrambled1 medium banana
Snack (145 calories, 15 g carbs)
1 low-fat mozzarella cheese stick8 reduced-fat whole-grain crackers1/2 cup carrot sticks
Lunch (422 calories, 52 g carbs)
1 serving Turkey Meatball Pita Sandwich1 apple
Snack (156 calories, 19 g carbs)
Dinner (399 calories, 50 g carbs)
1 serving Sesame-Garlic Beef & Broccoli with Whole-Wheat Noodles1/2 cup blueberries
Tip: Instead of broccoli florets, sub in frozen stir-fry vegetables. You don’t even need to let them thaw! Just avoid any that come with sauces or marinades. You can also try chopped roasted peanuts if you don’t have sesame seeds on hand.
Daily Totals: 1,379 calories, 83 g protein, 187 g carbohydrates, 26 g fiber, 38 g fat, 11 g saturated fat, 1,785 mg sodium
Sunday
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Snack (130 calories, 18 g carbs)
2 clementines1 low-fat mozzarella cheese stick
Lunch (433 calories, 54 g carbs)
1 serving Mixed Greens Salad (increase dressing to 2 Tbsp.) topped with 2 oz. thinly sliced lower-sodium roasted turkey and 1/2 avocado, sliced1 medium pear1 carton light fruit-flavor yogurt
Snack (259 calories, 20 g carbs)
1/4 cup plain hummus1 cup vegetable dippers3/4 oz. almonds
Dinner (360 calories, 41 g carbs)
1 serving Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo
Tip: Frozen shrimp thaws quickly. Place frozen shrimp in a large bowl with ice water. Let sit 20 minutes. Meanwhile, prep the remaining parts of the meal.
Daily Totals: 1,512 calories, 76 g protein, 172 g carbohydrates, 38 g fiber, 65 g fat, 10 g saturated fat, 1,679 mg sodium
Watch: What a Healthy Diabetes Meal Plan Looks Like
Don’t Miss!
The Best 30-Day Diabetes Diet Plan7-Day Diabetes Meal Plan: 1,500 CaloriesHealthy Recipes for DiabetesMeal Prep Plans for Every Kind of Lifestyle
Piled-High Greek Vegetable Pitas
Piled-High Greek Vegetable Pitas
chicken kaabob
chicken kaabob
Sweet & Spicy Roasted Salmon with Wild Rice Pilaf
Sweet & Spicy Roasted Salmon with Wild Rice Pilaf
chicken dish
chicken dish
pasta and meatball dish
pasta and meatball dish
sesame noodle dish
sesame noodle dish
6659915.jpg
6659915.jpg
` just tell me what to eat logo View Series 7-Day No-Sugar Meal Plan to Have More Energy Just Tell Me What to Eat 7-Day Budget-Friendly Dinner Plan for Diabetes 7-Day Diabetes-Friendly Dinner Plan the Whole Family Will Love
` just tell me what to eat logo View Series
7-Day No-Sugar Meal Plan to Have More Energy Just Tell Me What to Eat 7-Day Budget-Friendly Dinner Plan for Diabetes 7-Day Diabetes-Friendly Dinner Plan the Whole Family Will Love
just tell me what to eat logo View Series
just tell me what to eat logo
View Series
just tell me what to eat logo
just tell me what to eat logo
