Diabetes Meal Prep for Newbies






Let me let you know what: I LOVE meals. 

I’m from the south and I really like to like my meals. I really like the style. I really like the feel. I really like the way it appears to be like. Every little thing. 

Up to now, every time I managed to work off my weight, my love for meals would take over and the load would come piling again on. Then I might work actually exhausting to get the load off once more… 


I received so bored with this cycle!

Then the wake-up name got here: my physician mentioned I had larger blood strain than regular and I noticed an image of myself and didn’t even acknowledge myself. 

Time to interrupt the cycle as soon as and for all!

I started working like I by no means had earlier than. I learn each e-book on diet that I may get my arms on and I created scrumptious meals that may assist me reduce weight and regain my well being.

Keep in mind how I really like meals? I’m not about to sacrifice taste and I’m right here to let you know that you simply don’t need to both. 

For those who’re diabetic, pre-diabetic, or have gestational diabetes, managing your diabetes can really feel overwhelming. Along with the steerage out of your docs and nutritionists, this plan for learners will assist you already know what you may eat to get began in your journey towards diabetes management and prevention. 

Break the load cycle – like I did – with wholesome diabetes meal planning that tastes nice! 

For those who’re new to diabetes, maintain studying for an summary of wholesome meals for folks with diabetes. 

For those who’re not new and don’t want the overview, bounce straight to our 7-day diabetes meal plan with wholesome recipes


Do any of those sound acquainted:

“I can’t imagine it. I by no means thought I’d have diabetes.”

“What does this imply for my future? Will I’ve to vary my life-style?”

“I don’t wish to take treatment. Can I management my diabetes with food regimen plans and train?”

“I really feel overwhelmed. What do I do subsequent?”

Initially, don’t fear, I’m not asking you to surrender ice cream! It’s necessary to begin this journey with child steps. Only a few folks can change their whole life-style in a single day and keep it up long-term. What we’re on the lookout for listed here are small, sustainable modifications that you could construct up as you get extra comfy and assured in your wholesome consuming. Begin by swapping out a soda with flavored water. Do this over time till you’ve eradicated soda out of your day by day food regimen… sure, even the sugar-free soda. Ensure that dinners embody fruit and a vegetable each evening. Substitute a takeout meal with a home-cooked meal. Child steps – you’ve received this!

Over time these small modifications won’t solely add up, however they’ll create momentum that will help you make bigger modifications that you simply really wish to preserve. 

So, regardless that a diabetes prognosis may cause a curler coaster of feelings, responding with small however constant modifications is the way in which to go. 

Right here are some things to get began with as you’re employed to decrease and stabilize your blood sugar degree:

  • Scale back Sugar and Easy Carbs. 

First, minimize out these sugary drinks, like I simply talked about. Sodas and different drinks are sometimes loaded with sugar. As a substitute, drink extra water, seltzer, or unsweetened teas. For those who simply love your sodas, attempt consuming a big glass of water earlier than each soda. Enhance your water consumption till you’re capable of push the soda out utterly. Along with drinks, search for alternatives to swap easy carbohydrates like white rice, white pasta, and white bread with extra complicated carbs. Watch out with misleading advertising and marketing on this one. Simply because a sure pasta or bread claims to have “multi-grains,” or one other seemingly wholesome ingredient, doesn’t really imply it’s wholesome. Take a look at meals labels and discover meals with low sugar and entire grains. And when you’ve received a candy tooth, begin by slicing down your portion measurement. For those who minimize out all sugar too rapidly, your thoughts and physique will obsess over it. Take pleasure in your favourite deal with, however solely eat a bit of. Then begin swapping out the sugary treats for more healthy choices: attempt the lower-sugar model of your favourite deal with, eat popcorn as a substitute of a sugary deal with, or have a bowl of fruit.

Growing your fiber helps you keep away from spikes in your blood sugars. It’s finest to get fiber instantly from meals like oatmeal, quinoa, whole-wheat bread, greens, fruits, and beans. However you can even add high-quality fiber dietary supplements to your food regimen plan.

That’s proper, skipping meals doesn’t assist maintain your blood sugars secure. Consuming high-quality meals and snacks all through the day might help you keep away from getting overly hungry. As a substitute of skipping meals and even telling your self that you could’t have one thing, eat while you’re hungry and give attention to including wholesome decisions to your food regimen as a substitute of proscribing unhealthy choices. In the reduction of in your portion sizes of unhealthy decisions and add extra vegatables and fruits all through the day.

You don’t have to kill your self on the fitness center to expertise the well being advantages of train. Research have proven {that a} 10-minute stroll after every meal can decrease your blood sugars greater than a single 30-minute stroll every day. So in case your watch pings you to face up every hour, it’s for good cause. Take the steps and never the elevator – all of it provides up. Whether or not you select to run, stroll, bike, or swim, simply maintain shifting all through the day as a lot as attainable.

  • Deal with Proteins, Fruits, and Greens. 

Every meal and snack ought to prioritize these entire meals. A excessive protein meal plan contains eggs, plain Greek yogurt, nuts, lean meat, rooster breasts, fish, white beans, tofu, peanut butter, spinach, broccoli, and extra. There are a selection of tasty methods to extend protein in each meal and snack. After you’ve picked a protein to eat, pair it with fruits and veggies till you’re full. Add a number of entire grains, and also you’ve received an incredible meal plan for learners proper there. For instance, in order for you toast for breakfast, add an egg as a substitute of jam. For those who want a crunchy snack, go on the chips and have an apple with peanut butter. An ideal child step to begin with is ensuring you all the time eat a protein with each carb.

This one goes with out saying. I’m additionally constructive it’s one you’re engaged on. Analysis reveals {that a} drop of 5-10% in physique weight correlates with higher blood sugar management. Keep in mind the snowball impact – every child step you make will add collectively till you begin to see main modifications. Weight administration will come extra simply as you make modifications in your food regimen plan and train. For extra data on meal prepping particularly for weight reduction, try this text

…REMEMBER TO START SMALL BUT STAY CONSISTENT! When you’ve made a change, attempt to maintain it going. Add one other change and one other till you attain the snowball impact and so they begin to construct on one another. You could have to push your self past what’s comfy – particularly in case your physician says fast modifications are vital – however attempt to not tackle an excessive amount of without delay.


You could be tempted to give attention to what you “can’t” eat proper now. As a substitute, give attention to the various scrumptious meals you may eat and discover satisfying lowcarb meal plans so that you gained’t miss the sugar and easy carbs a lot.

  • Greens – restrict your corn and potatoes to keep away from blood sugar spikes
  • Fruits – particularly citrus, berries, apples, and pears
  • Meats – particularly rooster, turkey, and fish, restrict purple meat
  • White Beans, lentils, nuts, and nut butters – use pure nut butters 
  • Oils – use coconut, avocado, and olive oil the place attainable
  • Entire grains – particularly brown rice, oatmeal, quinoa, and different complicated carbs
  • Avocados, plain Greek yogurt, and different low-sugar wholesome fat

For concepts on the best way to mix these elements into flavorful dishes, maintain studying to see our wholesome recipes and simply how simple diabetes meal planning for a complete week may be.


Meal prep, or prepping your meals prematurely, is an effective way to set your self up for wholesome consuming success. For those who wait till you might be hungry to consider your subsequent meal, you’re extra more likely to seize junk meals or quick meals. BUT when you have a wholesome meal or snack able to seize while you want it, the comfort of that meal will assist make wholesome consuming the simpler selection. 

Be taught extra about meal prep right here. And take a look at all the loopy superior advantages of meal prep right here.

So in order for you diabetes administration that doesn’t really feel like diabetes administration, get able to fill your fridge and freezer stuffed with scrumptious, wholesome meals that will even prevent money and time. That appears like a win-win-win-win to me!

Steps to Diabetic Meal Prep

Step 1: Set your objectives – embody restrictions to your day by day energy, if vital

Step 2: Make a plan – choose wholesome recipes that assist your objectives

Step 3: Grocery store – buy any gadgets lacking out of your pantry and fridge

Step 4: Cook dinner the meals – observe your recipes

Step 5: Retailer the meals – package deal individually-portioned meals for straightforward grab-and-go consuming

Suggestions for Profitable Meal Prepping

  • Cook dinner the meals with the longest cooking time first, like roasted greens, roasted rooster, and brown rice.
  • Use a single protein in a number of meals so you may batch cook dinner, like making a big batch of rooster breasts and utilizing it in 3-4 totally different wholesome recipes.
  • Don’t neglect snacks – boiled eggs, chopped veggies and fruits, and small salads are nice choices.
  • Use each your fridge and freezer – meals saved within the fridge must be eaten inside 4 days, use the freezer for longer storage instances.
  • Use hermetic containers to maintain meals recent.
  • Don’t add salad dressing to salads till simply earlier than consuming.


For those who’re able to get began with meal prep to see how useful it may be in supporting your wholesome consuming decisions, give this 7-day meal plan for learners a attempt. These meals give attention to low-carb meal plan recipes that can maintain you full longer and not using a sugar spike.

Meal Prep these meals and retailer them in individually portioned containers in keeping with your day by day energy wanted:

diabetic prepared meals
  1. Texas Breakfast Casserole – Freeze half in particular person parts for a later week.
  2. Bacon, Egg & Cheese Frittata Muffins – Freeze half in particular person parts for a later week.
  3. Inexperienced Goddess Avocado Salad
  4. Orzo Pasta Salad Recipe
  5. Ginger Beef & Broccoli 
  6. Cajun Purple Pepper Pasta with Shrimp

Day 1

prepared meals for diabetics

Breakfast – Texas Breakfast Casserole

Lunch – Inexperienced Goddess Avocado Salad

Snack – One medium apple with one tablespoon of peanut butter

Dinner – Ginger Beef & Broccoli

Day 2

diabetes prepared meals

Breakfast – Texas Breakfast Casserole

Lunch – Orzo Pasta Salad Recipe

Snack – ⅓ cup unsalted dry-roasted almonds

Dinner – Cajun Purple Pepper Pasta with Shrimp

Day 3

meal prep for diabetics

Breakfast – Texas Breakfast Casserole

Lunch – Inexperienced Goddess Avocado Salad

Snack – One medium bell pepper with ¼ cup hummus

Dinner – Ginger Beef & Broccoli

Day 4

meal prep ideas for diabetics

Breakfast – Bacon, Egg & Cheese Frittata Muffins

Lunch – Orzo Pasta Salad Recipe

Snack – Eight 100% whole-grain crackers and one-ounce low-fat cheddar cheese

Dinner – Cajun Purple Pepper Pasta with Shrimp

Day 5

diabetic meal prep for beginners

Breakfast – Bacon, Egg & Cheese Frittata Muffins

Lunch – Inexperienced Goddess Avocado Salad

Snack – Two slices of 100% entire wheat bread and one tablespoon of almond butter

Dinner – Ginger Beef & Broccoli

Day 6

diabetes meal prep

Breakfast – Bacon, Egg & Cheese Frittata Muffins

Lunch – Orzo Pasta Salad Recipe

Snack – Three cups of air-popped popcorn flavored with one tablespoon of dietary yeast and one string of cheese with wholesome fat

Dinner – Cajun Purple Pepper Pasta with Shrimp

Day 7

diabetic meal prep ideas

Breakfast – Bacon, Egg & Cheese Frittata Muffins

Lunch – Inexperienced Goddess Avocado Salad

Snack – One hard-boiled egg evenly sprinkled with all the pieces bagel seasoning and one-ounce unsalted pretzels

Dinner – Ginger Beef & Broccoli

Take a look at extra recipes like these on our web site: Match Males Cook dinner

For extra meal plans like this one, attempt the MealPrepPro app. It’s free to obtain and you will get began as we speak with our free trial. MealPrepPro enables you to simply customise meal plans to your dietary wants and can provide help to meal prep like a boss. It’s out there as we speak on iPhone and iPad.


Hey, I am Kevin

My title is Kevin. My life modified after I realized that wholesome dwelling is a lifelong journey, primarily gained by having a well-balanced food regimen and sustaining an lively life-style.

By experimenting within the kitchen and sharing my meals on Tumblr, I discovered wholesome consuming will not be boring! By making a number of changes to my favourite meals, I may design a food regimen that would assist me obtain my wellness objectives whereas satisfying my want for BANGIN meals! 😅 Now I attempt to assist folks around the globe notice that very same degree of freedom in consuming no matter finances. Welcome, let’s #DemocratizeWellness collectively!

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