Recipes

Plant-Based Meal Prep Lunches for Type 2 Diabetes

December 3, 2019

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Plant-based meal prepping is just as easy as regular meal planning. With plant-based foods and the proper tools, you'll save time in the kitchen and receive the benefits of improved health and better glucose management.

For meal prepping containers, we recommend using glass over plastic ones, as research has shown that chemicals in plastic containers can leach into our food and disrupt our hormones.

Here are our top favorites:

Komuee Glass Meal Prep Containers

Bayco Compartment Glass Meal Prep Containers

You can find our favorite kitchen tools for healthy meal prepping at 10 Kitchen Appliances to Help Reverse Type 2 Diabetes.

If you are unsure of where to start when it comes to plant-based meal prepping, use our handy plant-based formula to guide your choices. Here are some simple, portable ways to put our plant-based formula to use.

 

STEP 1: NON-STARCHY VEGETABLES 

Non-starchy veggies are very low in calories and very high in micronutrients. Micronutrients help our pancreas produce insulin. For these reasons, you may add them to your meals without restriction! Below are some examples: 

  • Carrots
  • Cucumber
  • Celery
  • Bell Peppers
  • Onions
  • Tomatoes
  • Dark leafy greens
  • Cauliflower
  • Broccoli
  • Brussel sprouts
  • Eggplant

 

STEP 2: PLANT-BASED PROTEIN 

Legumes and beans are great ways to easily meet your protein needs. Aim for about 1/2 - 1 cup of plant-based proteins. Below are some great options:

  • Black beans
  • Chickpeas
  • Kidney beans
  • Lentils
  • Edamame
  • Tofu
  • Tempeh
  • Seitan

 

STEP 3: HIGH FIBER CARBS 

High fiber carbs are important to manage blood glucose levels. Below are great options to include in your meals. Aim for 1/2 - 1 cup or 1 medium.

  • Quinoa
  • Brown rice
  • Farro
  • Sweet potato
  • Potato
  • Plantains
  • Corn

 

STEP 4: ADD-ONS

Add-ons are optional but can provide some great flavor and nutrients to meals. Aim for the quantities below:

  • ⅓ cup olives
  • 100 calorie guacamole pack
  • ¼ avocado
  • 1/4 cup oil-free hummus
  • 2 tbsp oil-free dressing & sauces
  • 1 tbsp seeds
  • 2 tbsp chopped nuts

 

STEP 5: FLAVORINGS

There are many fantastic herbs, spices, and flavorings that can give meals an extra kick. These are unlimited since they are extremely low in calories. Try some out below:

  • Balsamic vinegar (any kind of vinegar)
  • Lemon juice
  • Mustard
  • Salsa & pico de gallo
  • Salt & pepper
  • Mrs. Dash (for a salt-free alternative)
  • Garlic & onion powder
  • Dried oregano
  • Nutritional yeast
  • Low-sodium soy sauce

 

Lunch Examples

Using the formula from above, here are some great lunch examples that can take 5 minutes or less and won’t break the bank!

 

1. Burrito Bowls 

plant based meal prep

Non-starchy veggies:  lettuce + tomatoes & onions + stir-fried bell peppers

Plant-based protein: black beans

High fiber carbs: brown rice

Add-on: 100 calorie guacamole packet or ¼ avocado

Seasoning: Dried oregano, salt & pepper, gico de gallo

 

2. Greek Bowls

Non-starchy veggies: cherry or grape tomatoes + chopped cucumber

Plant-based protein: chickpeas

High fiber carbs: brown rice or farro or quinoa

Add-on: 1/3 cup olives or 1/4 avocado

Seasonings: oregano, salt & pepper, balsamic vinegar, lemon juice garlic powder

 

3. Collard Wrap Sandwiches

Non-starchy veggies: collard green leaves + shredded carrots

Plant-based protein: kidney beans

High fiber carbs: quinoa

Add-on: ¼ avocado + sauerkraut

 

4. “Poke” Bowls

Non-starchy veggies: small cucumbers, sliced + purple cabbage

Plant-based protein: edamame

High fiber carbs: ½ cup brown rice

Add-on: ¼ avocado or 1 tbsp sesame seeds

Seasoning: low-sodium soy sauce, lemon juice

 

5. Fall Harvest Bowl

Non-starchy veggies: kale with roasted broccoli, onions, and cauliflower

Plant-based protein: tofu

High fiber carbs: 1 medium sweet potato

Add-on: 1/4 cup oil-free hummus

 

6. Mexican Bean Salad 

Non-starchy veg:  lettuce + tomatoes & onions + stir-fried bell pepper

Plant-based protein: ½-1 cup black beans

High fiber carbs: 1 cup corn

Add-on: 100 calorie guacamole packet or ¼ avocado.

Seasonings: oregano, salt & pepper, gico de gallo, etc.

 

You can find our favorite kitchen tools for quick and healthy meal prepping at 10 Kitchen Appliances to Help Reverse Type 2 Diabetes.

plant based meal prep
plant based meal prep

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