Living with diabetes requires careful management of diet and lifestyle but it doesn't have to derail eating delicious food. You can still eat well while effectively maintaining stable blood sugar levels through healthy meal planning and preparation. Here's a look at practical tips and recipes tailored for diabetics in mind for a balanced, nutritious, and satisfying approach to meal prep.

Start with the Basics

diabetic meal planning - salmon - WAYT NutritionBefore diving into meal prep, it's crucial to start with the fundamentals. Beyond following the instructions of your doctor, focus on a well-balanced diet that includes a mix of complex carbohydrates, lean proteins, healthy fats, and plenty of fiber. Portion control is also key when it comes to a diabetic diet, as it helps regulate blood sugar levels and prevents overeating.

Make Smart Carbohydrate Choices

Instead of reaching for refined grains like white rice, opt for whole grains such as quinoa, brown rice, and whole wheat. The goal is to eat foods with a lower glycemic index to prevent rapid spikes in blood sugar. Additionally, you should include plenty of non-starchy vegetables like leafy greens, broccoli, and peppers that are high in fiber and essential nutrients.

Choose Lean Proteins

Incorporate more lean protein sources into your health meal prep, including skinless poultry, fish, tofu, and legumes. Protein helps stabilize blood sugar levels and leaves you feeling more satiated, reducing the temptation to snack on unhealthy options.

Look to Healthy Fats

Even if you're not diabetic, choosing heart-healthy fats such as avocados, nuts, seeds, and olive oil can help you stay healthier. These fats are known to improve insulin sensitivity and contribute to your overall cardiovascular health. However, even healthy fats are calorie-dense and require some mindfulness about portion control. 

Get Our Meal Prep Tips

When you're ready to dig into your diabetic-friendly recipes, you need a good foundation for meal prep to streamline the process. 

Batch Prep and Cook

You can prepare large quantities of staple ingredients such as grilled chicken, roasted vegetables, and quinoa at the beginning of the week. For added convenience, you can also completely cook them and freeze them to make it easier to eat well on a busy day. Package and label everything properly so you know where everything is.

Exercise Portion Control

It's important to invest in portion control containers to ensure you're not consuming excessive amounts of carbohydrates or fats. It's a simple tool but a powerful way to manage your diabetes through meal prep. 

Snack Smart

Beyond meal time, make sure you have healthy snacks readily available, such as fresh vegetables with hummus or a handful of nuts. Healthy go-to snacks can help curb your cravings and stabilize blood sugar between meals.

Try These Diabetic-Friendly Recipes

vegeterian omelette - wayt nutritionOnce you've got your meal prep under control, it's time to start whipping up your diabetic-friendly meals. Here's where to start.

Veggie Omelette

A vegetarian omelet helps you start the day with high-quality protein and nutritious veggies. Here are the ingredients to add to your list:

  • 2 large eggs
  • 1/4 cup diced bell peppers (any color)
  • 1/4 cup diced tomatoes
  • 1/4 cup chopped spinach
  • 1 tablespoon of olive oil
  • Salt and pepper to taste

After whisking up your eggs, add your chopped vegetables, olive oil, and salt and pepper to taste. You can cook it as an omelet or as a scramble before heading out for the day.

Grilled Chicken and Vegetable Skewers

Grilled chicken and vegetable skewers are perfect for lunch and easy to warm up. 

  • Bell peppers
  • Cherry tomatoes
  • Zucchini
  • Chicken breast
  • Olive oil
  • Garlic
  • Lemon juice
  • Herbs

Place chopped-up cubes of chicken on skewers and alternate with vegetables. Add a marinade of olive oil, a sprinkle of garlic, a splash of lemon juice, and your favorite herbs before baking or grilling.

Quinoa Salad with Roasted Vegetables

Add some complex, whole-grain carbs to your diet with this diabetic-friendly dinner.

  • Quinoa
  • Mixed vegetables (broccoli, cauliflower, carrots)
  • Sprinkle of feta cheese
  • Olive oil
  • Balsamic vinegar
  • Dijon mustard

Roast up your favorite vegetables and mix them with cooked quiona. Lightly toss with olive oil and balsamic vinegar dressing and add a sprinkle of feta cheese.

Baked Salmon with Herb Crust

The omega-3 fatty acids found in salmon are a good choice for diabetics and can help fight inflammation and coronary risks. Here's a simple, diabetic-friendly recipe:

  • Salmon fillets
  • Herbs (parsley, dill, and thyme)
  • Lemon zest

Coat your salmon filet with your herb mixture, bake at 400° for 25 minutes until flaky, and serve with a squeeze of fresh lemon.

Greek Yogurt Parfait

A Greek parfait is an ideal diabetic-friendly meal substitute, snack, or even dessert. It's also easy to make:

  • 1 cup of plain, non-fat Greek yogurt
  • 1/2 cup of fresh berries (blueberries, strawberries, or raspberries)
  • 2 tablespoons of chopped nuts (almonds or walnuts)
  • 1 tablespoon of chia seeds
  • 1 teaspoon of honey or a sugar substitute (optional)

Layer your Greek yogurt with berries and alternate with more yogurt on top. You can also add nuts, chia seeds, and a teaspoon of honey to give it a flavorful kick. You can also sprinkle on our Whey Powder and mix it into your parfait for an added boost of protein in your day. 

It's possible to maintain a healthy lifestyle with diabetes with mindful, tasty meal prep and smart food choices. But it's also important to practice consistency to make diabetic meal prep part of your usual routine.

Next Steps

Ready to get a handle on your health? Start shopping for our supplements or comprehensive health programs to pick up organic greens, multivitamins, probiotics, and more.

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