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:
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:
- Bell Peppers
- Dark leafy greens
- Brussel sprouts
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
- Kidney beans
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.
- Brown rice
- Sweet potato
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
- Salsa & pico de gallo
- Salt & pepper
- Mrs. Dash (for a salt-free alternative)
- Garlic & onion powder
- Dried oregano
- Nutritional yeast
- Low-sodium soy sauce
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
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.