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Plant-Based Meal Prep Lunches for Type 2 Diabetes

December 3, 2019

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plant based meal prep

Plant-based meal prepping is just as easy as regular meal planning. With plant-based foods, you receive the benefits of improved health and better glucose management.

If you are unsure of where to start, 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:  Betson , Bets10 , Poker Oyna

  • 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!

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

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

Non-starchy veggies: collard green leaves + shredded carrots

Plant-based protein: kidney beans

High fiber carbs: quinoa

Add-on: ¼ avocado + sauerkraut

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

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

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.

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