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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.
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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.
How Many Carbs Should You Eat per Day If You Have Diabetes?
Here’s what to prep on the weekend:
Prepare thePiled-High Vegetable Pitasrecipe. Save leftovers of theLemon-Roasted Mixed Vegetablesrecipe and theRoasted Butternut Squash & Root Vegetablesrecipe to use in Wednesday’s and Thursday’s lunches. Store in separate labeled airtight containers.
Prepare the marinade for theChicken 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 theWarm Cabbage-Apple SlawandPotato-Bacon Hashrecipes. 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 theMixed Greens Saladrecipe. Portion out servings and refrigerate (without dressing) for Tuesday’s and Sunday’s lunches and Friday’s dinner.
For theSweet & Spicy Roasted Salmon with Wild Rice Pilafrecipe, chop bell pepper and jalapeño pepper. Refrigerate in a labeled airtight container.
Prepare and cook meatballs for theTurkey Meatballs with Linguine & Fresh Tomato Saucerecipe; 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 theSweet & Spicy Roasted Salmon with Wild Rice Pilafrecipe using the prepped peppers.
Save a portion of theWild Rice Pilafrecipe for Friday’s lunch; refrigerate in a labeled airtight container.
For thePotato-Bacon Hashrecipe, shred and remove liquid from zucchini. Refrigerate in a labeled airtight container for Thursday’s breakfast.
Prepare the marinade for theMaple-Mustard Pork with Roasted Sweet Potatoes & Cauliflowerrecipe 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 theRoasted Sweet Potatoes & Cauliflowerportion of the meal. Refrigerate in a labeled airtight container until ready to roast on Thursday.
Thaw the meatballs fromTurkey Meatballs with Linguine & Fresh Tomato Saucerecipe in the refrigerator to use in Friday’s dinner and Saturday’s lunch.
Mix & Match Snacks
Monday
Breakfast (406 calories, 47 g carbs)
Snack (103 calories, 10 g carbs)
Lunch (398 calories, 53 g carbs)
Snack (190 calories, 30 g carbs)
Dinner (399 calories, 53 g carbs)
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
Breakfast (289 calories, 53 g carbs)
Snack (160 calories, 20 g carbs)
Lunch (400 calories, 37 g carbs)
Snack (175 calories, 26 g carbs)
Dinner (452 calories, 37 g carbs)
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
Breakfast (330 calories, 39 g carbs)
Snack (151 calories, 21 g carbs)
Lunch (429 calories, 44 g carbs)
Snack (186 calories, 26 g carbs)
Dinner (339 calories, 43 g carbs)
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
Breakfast (475 calories, 59 g carbs)
Snack (190 calories, 29 g carbs)
Lunch (447 calories, 42 g carbs)
Snack (108 calories, 9 g carbs)
Dinner (304 calories, 20 g carbs)
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
Breakfast (328 calories, 47 g carbs)
Snack (155 calories, 29 g carbs)
Lunch (431 calories, 43 g carbs)
Snack (98 calories, 9 g carbs)
Dinner (490 calories, 53 g carbs)
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
Breakfast (257 calories, 51 g carbs)
Snack (145 calories, 15 g carbs)
Lunch (422 calories, 52 g carbs)
Snack (156 calories, 19 g carbs)
Dinner (399 calories, 50 g carbs)
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
Snack (130 calories, 18 g carbs)
Lunch (433 calories, 54 g carbs)
Snack (259 calories, 20 g carbs)
Dinner (360 calories, 41 g carbs)
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
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