Diabetes Meal Prep for Newbies

Diabetes Meal Prep for Newbies

Let me let you know what: I LOVE meals. 

I’m from the south and I like to like my meals. I like the style. I like the feel. I like the way it appears to be like. The whole lot. 

Previously, 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’d work actually exhausting to get the load off once more… 


I received so uninterested in this cycle!

Then the wake-up name got here: my physician mentioned I had greater blood stress 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 set to work like I by no means had earlier than. I learn each e book on diet that I might get my fingers on and I created scrumptious meals that might assist me drop a few pounds and regain my well being.

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

Should you’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 novices will assist you understand 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! 

Should you’re new to diabetes, maintain studying for an outline of wholesome meals for folks with diabetes. 

Should you’re not new and don’t want the overview, leap 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 alter my way of life?”

“I don’t need to take treatment. Can I management my diabetes with weight loss program plans and train?”

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

To begin with, 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 complete way of life in a single day and keep it up long-term. What we’re on the lookout for listed below are small, sustainable adjustments that you would be able to construct up as you get extra snug 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 each day weight loss program… sure, even the sugar-free soda. Ensure dinners embody fruit and a vegetable each evening. Exchange a takeout meal with a home-cooked meal. Child steps – you’ve received this!

Over time these small adjustments is not going to solely add up, however they’ll create momentum that can assist you make bigger adjustments that you simply truly need to preserve. 

So, though a diabetes prognosis may cause a curler coaster of feelings, responding with small however constant adjustments 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 stage:

  • Cut back Sugar and Easy Carbs. 

First, reduce out these sugary drinks, like I simply talked about. Sodas and different drinks are sometimes loaded with sugar. As an alternative, drink extra water, seltzer, or unsweetened teas. Should you simply love your sodas, attempt ingesting a big glass of water earlier than each soda. Enhance your water consumption till you’re in a position to 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 on this one. Simply because a sure pasta or bread claims to have “multi-grains,” or one other seemingly wholesome ingredient, doesn’t truly imply it’s wholesome. Have a look at meals labels and discover meals with low sugar and complete grains. And should you’ve received a candy tooth, begin by chopping down your portion measurement. Should you reduce out all sugar too rapidly, your thoughts and physique will obsess over it. Bask 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 an alternative 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 greatest to get fiber straight from meals like oatmeal, quinoa, whole-wheat bread, greens, fruits, and beans. However you may also add high-quality fiber dietary supplements to your weight loss program plan.

That’s proper, skipping meals doesn’t assist maintain your blood sugars secure. Consuming high-quality meals and snacks all through the day may also help you keep away from getting overly hungry. As an alternative of skipping meals and even telling your self that you would be able to’t have one thing, eat whenever you’re hungry and concentrate on including wholesome selections to your weight loss program as an alternative of proscribing unhealthy choices. Reduce in your portion sizes of unhealthy selections and add extra fruit and veggies all through the day.

You don’t must kill your self on the health club 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 transferring all through the day as a lot as attainable.

  • Concentrate on Proteins, Fruits, and Greens. 

Every meal and snack ought to prioritize these complete 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 just a few complete grains, and also you’ve received a terrific meal plan for novices proper there. For instance, in order for you toast for breakfast, add an egg as an alternative of jam. Should you want a crunchy snack, go on the chips and have an apple with peanut butter. An amazing child step to start out with is ensuring you all the time eat a protein with each carb.

This one goes with out saying. I’m additionally optimistic it’s one you’re engaged on. Analysis reveals {that a} drop of 5-10% in physique weight correlates with higher blood sugar management. Bear in mind the snowball impact – every child step you make will add collectively till you begin to see main adjustments. Weight administration will come extra simply as you make adjustments in your weight loss program 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 they usually begin to construct on one another. You might must push your self past what’s snug – particularly in case your physician says speedy adjustments are vital – however attempt to not tackle an excessive amount of without delay.


You might be tempted to concentrate on what you “can’t” eat proper now. As an alternative, concentrate on the various scrumptious meals you may eat and discover satisfying lowcarb meal plans so that you received’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 crimson 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 easy methods to mix these components into flavorful dishes, maintain studying to see our wholesome recipes and simply how simple diabetes meal planning for a complete week will be.


Meal prep, or prepping your meals prematurely, is a good way to set your self up for wholesome consuming success. Should you wait till you might be hungry to consider your subsequent meal, you’re extra prone to seize junk meals or quick meals. BUT when you’ve got a wholesome meal or snack able to seize whenever you want it, the comfort of that meal will assist make wholesome consuming the simpler alternative. 

Study 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 may even prevent money and time. That feels like a win-win-win-win to me!

Steps to Diabetic Meal Prep

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

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

Step 3: Grocery store – buy any objects 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 simple grab-and-go consuming

Ideas 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 prepare 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 should be eaten inside 4 days, use the freezer for longer storage occasions.
  • Use hermetic containers to maintain meals contemporary.
  • Don’t add salad dressing to salads till simply earlier than consuming.


Should you’re able to get began with meal prep to see how useful it may be in supporting your wholesome consuming selections, give this 7-day meal plan for novices a attempt. These meals concentrate on low-carb meal plan recipes that may maintain you full longer and not using a sugar spike.

Meal Prep these meals and retailer them in individually portioned containers based on your each 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% complete 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 every little thing 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 may get began right now with our free trial. MealPrepPro permits you to simply customise meal plans to your dietary wants and can provide help to meal prep like a boss. It’s out there right now on iPhone and iPad.


Hey, I am Kevin

My identify is Kevin. My life modified after I realized that wholesome residing is a lifelong journey, primarily received by having a well-balanced weight loss program and sustaining an energetic way of life.

By experimenting within the kitchen and sharing my meals on Tumblr, I discovered wholesome consuming is just not boring! By making just a few changes to my favourite meals, I might design a weight loss program that might assist me obtain my wellness objectives whereas satisfying my want for BANGIN meals! 😅 Now I attempt to assist folks world wide notice that very same stage of freedom in consuming no matter finances. Welcome, let’s #DemocratizeWellness collectively!

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