It’s a common scenario: your stomach is grumbling and it’s almost dinner time, but you haven’t prepped anything and what’s left in the fridge is not appealing. Rather than ordering in—or making a poor food choice that could spike blood sugars—consider that a little meal prep can go a long way. Here are 10 time-saving tips for meal prep so you can eat well anytime of the week.
1. Make a plan
Like most things in life, having a plan helps to ensure you stay the course. Planning your meals ahead of time will mean less time spent scrambling for dinner ideas at the end of a busy day. In addition to planning a menu for the week ahead, be sure to plan the day you will grocery shop and prep/create meals. Choosing a time of the week when you feel less rushed for both shopping and prepping helps too. Some people like to prep a full week’s worth on a Sunday, while others may prepare foods only a day or two in advance. In addition to prepping dinner, consider that planning and prepping breakfasts and lunches in advance will save you time as well. Print out a weekly meal planner here.
2. Find the right recipes
Be sure to find recipes that fit with your diabetes health goals as well as your family’s tastes. Consider whether some of your current favorites can be made healthier. Try creating a meal theme for some consistency throughout the week (e.g., meatless Mondays, protein/salad Thursdays etc.). Check out Diabetes Care Community’s recipe section for a variety of diabetes-friendly options.
Here are some tips to prep healthy and delicious appetizers, main meals and desserts.
3. Shop your own kitchen first
Save money at the grocery store—and reduce food waste—by using what’s on hand in your pantry, fridge and freezer first. Consider these foods when choosing recipes, especially with items that are close to spoiling.
Read more on how to stock a diabetes-friendly kitchen.
4. Make a grocery list
Whether you use a notebook or a phone app, always make a list before heading to the grocery store, or ordering groceries online, so you can focus on getting only what you need. Avoid shopping hungry so you’re less tempted to veer off-list. You will find our diabetes-friendly grocery shopping list will help you keep on track with healthy food choices for your meal prepping.
5. Ask for help
If you’re struggling to find meal ideas that won’t disrupt your blood sugars, ask your diabetes healthcare team to refer you to a dietitian who can help you create a diabetes-friendly menu plan. Be sure to include family members in grocery shopping duties and the prepping of meals too. Not only will this save you time, but it can provide a good opportunity to connect with your kids in the kitchen on a regular basis. In addition, they will learn about healthier food options that are good for the whole family as well.
If you live alone, consider asking a friend to meal-prep with you in-person or remotely via video. Cooking with family and friends can help keep you on track by providing a supportive environment for meal prepping.
6. Prepare your kitchen
In addition to stocking the right ingredients, ensure your kitchen is equipped with utensils (e.g., measuring cups, sharp knives etc.) to make meal prep more efficient. Invest in containers that are microwave-safe, easy to carry and don’t occupy a great deal of space in the fridge or freezer.
Here are more kitchen tips and tricks to create diabetes-friendly meals
7. Take short-cuts when needed
When time is super scarce, save time prepping your meals by using already cooked proteins like rotisserie chicken or pre-cooked shrimp. The same goes for using pre-chopped onions and garlic, a pre-cut tray of vegetables or a bag of frozen mixed vegetables.
8. Store safely
Store partially prepared and finished meals in the fridge (or in air-tight containers in the freezer) and pull them out as you need them throughout the week. Cooked foods in the fridge should be eaten within seven days (or even sooner in some cases). Fresh foods should be kept at the front of your fridge, so you’ll remember to eat them first. All containers going into the freezer should be labeled with the date the meal was prepared. Be sure to use frozen meals within three months.
9. Keep it interesting
Along with those ‘tried-and-true’ go-to meals every week, don’t be afraid to shake it up by experimenting with different flavours on occasion. Look for new, healthy recipes to add to your collection. Rotating recipes will stave off boredom too. Find some delicious diabetes-friendly recipe ideas here.
10. Find ways to save time and $
Be sure to look for deals on items that are on regular rotation in your meal plan. When the prices are right, stock up on favorite pantry items with a long shelf like, such as beans, healthy oils and whole grains. Cook once and eat twice or more with leftovers. Maximize your dinner recipes, for example, by adding leftovers to a stir-fry, soup or salad for lunch the next day.
The reality is that our lives are busier than ever these days. But that doesn’t have to prevent us from eating healthy, diabetes-friendly meals the majority of the time. Rather than scrambling for meal ideas every week, incorporating a few meal prep tips can be a game-changer in the kitchen. You’ll spend less time worrying about what to eat and more time enjoying the fruits of your labour with consistent, healthy meals.
