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Meal Prep 101: Tips and Tricks for Preparing Healthy, Balanced Meals

Preparing wholesome, balanced meals is essential for blood sugar control and overall health, yet it can feel daunting. Meal prepping makes it easy to have healthy food on hand for blood sugar stability all week long. Follow these meal prep tips and tricks:

Mix Quality Carbs, Protein and Fat

Combining protein, healthy fats and complex carbs ensures your blood sugar and energy stay steady. Some examples: salmon with quinoa and broccoli or chicken with sweet potato and spinach.

Load Up On Non-Starchy Veggies

Fill half your plate with fiber and nutrient-rich options like leafy greens, cauliflower, peppers, carrots. They provide bulk without spiking blood sugar.

Go Easy on Starchy Carbs

Starchy carbs like grains, bread and starchy veggies raise blood sugar rapidly. Eat modest portions and pair with protein and fat to slow digestion.

Spice It Up

Herbs, spices, vinegar, garlic, lemon etc. pack big flavor without calories, fat, or sugar. Jazz up veggies and lean proteins.

Prep For The Week

Dedicate time on weekends to cook proteins, grains and meal components for the week ahead. This makes assembling meals fast and prevents poor grab-and-go choices.

Store For Success

Invest in adequate storage containers. Portion meals into individual containers labeled with dates. Eat within 3-5 days.

Plan, Shop, Strategize

Mapping out meals and snacks prevents over- or under-purchasing. Stick to your list to avoid impulse buys undermining meal prep!

Consistency with meal prep leads to better portion control, more variety, and balanced nutrition for steady energy and smart blood sugar regulation. Make it a routine for weekly wellness.

Need help coming up with meal ideas? I can help.

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  1. Lily Leung on January 14, 2024 at 8:34 pm

    Thanks for the tips, Karen. I haven’t learned to plan yet. It might help with trying to lose a bit of weight. So far the scale have moved just tiny but I think I have lost a chin.:-)

    • Karen Admin on January 14, 2024 at 8:57 pm

      A chin is a good start. Baby steps will make you successful.

  2. Kate McDonald on January 14, 2024 at 10:58 pm

    I follow a low glycemic index diet, not for diabetes, but because I like it.

    • Karen Admin on January 14, 2024 at 10:59 pm

      That’s a really good thing to do for anyone Kate. Good for you!

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