Diabetes Meal Prep for Novices

Let me inform you 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 seems. Every thing. 

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


I obtained so uninterested in this cycle!

Then the wake-up name got here: my physician stated I had increased 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 fingers on and I created scrumptious meals that may assist me drop pounds and regain my well being.

Bear in mind how I really like meals? I’m not about to sacrifice taste and I’m right here to inform you that you just don’t must both. 

In case you’re diabetic, pre-diabetic, or have gestational diabetes, managing your diabetes can really feel overwhelming. Along with the steerage out of your medical doctors and nutritionists, this plan for newbies will assist you already know what you possibly can eat to get began in your journey towards diabetes management and prevention. 

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

In case you’re new to diabetes, hold studying for an summary of wholesome meals for individuals with diabetes. 

In case 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-reduction plan 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 vital to begin this journey with child steps. Only a few individuals can change their whole way of life in a single day and keep it up long-term. What we’re in search of listed below are small, sustainable adjustments 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 each day weight-reduction plan… sure, even the sugar-free soda. Make certain dinners embrace fruit and a vegetable each night time. Exchange a takeout meal with a home-cooked meal. Child steps – you’ve obtained this!

Over time these small adjustments is not going to solely add up, however they’ll create momentum that will help you make bigger adjustments that you just truly need to keep. 

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

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

  • 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. In case you simply love your sodas, attempt ingesting a big glass of water earlier than each soda. Improve your water consumption till you’re capable of push the soda out fully. 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 truly imply it’s wholesome. Take a look at meals labels and discover meals with low sugar and complete grains. And when you’ve obtained a candy tooth, begin by slicing down your portion dimension. In case you minimize out all sugar too shortly, 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 an alternative of a sugary deal with, or have a bowl of fruit.

Rising 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 may also add high-quality fiber dietary supplements to your weight-reduction plan plan.

That’s proper, skipping meals doesn’t assist hold your blood sugars steady. Consuming high-quality meals and snacks all through the day may also 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 if you’re hungry and concentrate on including wholesome selections to your weight-reduction plan as an alternative of limiting unhealthy choices. In the reduction of in your portion sizes of unhealthy selections and add extra vegatables and fruits 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 purpose. Take the steps and never the elevator – all of it provides up. Whether or not you select to run, stroll, bike, or swim, simply hold shifting all through the day as a lot as potential.

  • Give attention to 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 a number of complete grains, and also you’ve obtained an important meal plan for newbies proper there. For instance, if you would like toast for breakfast, add an egg as an alternative of jam. In case you want a crunchy snack, cross on the chips and have an apple with peanut butter. An excellent 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 exhibits {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-reduction plan plan and train. For extra info 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 hold 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 comfy – particularly in case your physician says rapid adjustments are essential – however attempt to not tackle an excessive amount of directly.


You might be tempted to concentrate on what you “can’t” eat proper now. As a substitute, concentrate on the numerous scrumptious meals you possibly can 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 potential
  • Entire grains – particularly brown rice, oatmeal, quinoa, and different complicated carbs
  • Avocados, plain Greek yogurt, and different low-sugar wholesome fat

For concepts on how one can mix these components into flavorful dishes, hold studying to see our wholesome recipes and simply how straightforward diabetes meal planning for a complete week could be.


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

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

So if you would like 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 feels like a win-win-win-win to me!

Steps to Diabetic Meal Prep

Step 1: Set your objectives – embrace restrictions to your each day energy, if essential

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

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

Step 4: Cook dinner the meals – comply with 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 possibly can batch cook dinner, like making a big batch of rooster breasts and utilizing it in 3-4 totally different wholesome recipes.
  • Don’t overlook 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.


In case 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 newbies a attempt. These meals concentrate on low-carb meal plan recipes that may hold you full longer with out a sugar spike.

Meal Prep these meals and retailer them in individually portioned containers in accordance with 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 all the things bagel seasoning and one-ounce unsalted pretzels

Dinner – Ginger Beef & Broccoli

Try 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 as we speak with our free trial. MealPrepPro enables you to simply customise meal plans to your dietary wants and can assist you meal prep like a boss. It’s accessible as we speak on iPhone and iPad.


Hey, I am Kevin

My identify is Kevin. My life modified after I realized that wholesome dwelling is a lifelong journey, primarily gained by having a well-balanced weight-reduction plan and sustaining an energetic way of life.

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 weight-reduction plan that might assist me obtain my wellness objectives whereas satisfying my want for BANGIN meals! 😅 Now I attempt to assist individuals around the globe understand that very same stage of freedom in consuming no matter finances. Welcome, let’s #DemocratizeWellness collectively!