One Simple Habit, Big Results: Meal Prep and Healthy Fats for Blood Sugar Control

Education

June 14, 2025

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Healthy Fat, Natural Balance

Including healthy fat in your meals—like the kind found in nuts, seeds, avocado, or Greek yogurt—helps slow down digestion and buffers the natural sugars found in fruits like berries. This means your blood sugar rises more gradually, giving your body time to respond without dramatic spikes or crashes. It’s a small addition that makes a big difference, especially when managing type 2 diabetes.

🥗 Pro Tips for Successful Meal Prep

Meal prep is one of the most effective strategies for sticking to your health goals, especially when you’re managing a condition like diabetes. Having balanced, portion-controlled meals on hand helps you avoid last-minute, high-carb or processed choices. Here’s how to make it simple and stress-free:

✅ Batch Cook Staples

Prepare a few versatile foods in larger quantities and use them in multiple meals throughout the week. For example:

  • Grilled chicken can go into salads, wraps, or grain bowls.
  • Quinoa or brown rice can be used as a side or base for stir-fries.
  • Roasted vegetables make excellent additions to bowls, omelets, or as a quick side.

📝 Tip: Make double or triple batches of your favorite recipes and freeze extra portions in single-serving containers for busy days. When I cook my chicken, I use my pressure cooker, and it is so simple. Here is one that I use: https://amzn.to/43Ub8Wg, and if you don’t have a large family like mine, here is a normal-sized pressure cooker: https://amzn.to/4mGQ3WN.

Bonus Tip: Use your pressure cooker to cook your hard-boiled eggs, exactly six minutes on high pressure and straight into an ice bath gives you the perfect egg, and the shells come off perfectly!

✅ Label Everything Clearly

Whether you’re storing meals in the fridge or freezer, labeling helps you stay organized and reduce food waste.

  • Write the name of the dish and the date it was made.
  • Use freezer-safe labels or masking tape and a permanent marker.

📝 Bonus tip: Color-code labels for breakfast, lunch, dinner, or snacks to make planning even easier.

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✅ Use Clear, Stackable Containers

Seeing what you’ve prepped helps you remember what’s available, reduces fridge clutter, and encourages you to eat what you’ve made.

  • Choose BPA-free, microwave-safe glass or plastic containers.
  • Use uniform sizes so they stack neatly and save space.

📝 Tip: Invest in a few different sizes for versatility—small for snacks, medium for lunches, large for batch meals.

Here are my favorites: https://amzn.to/4dKIZ7u, and here are some other amazing freezer options: https://amzn.to/44XGDQk, and this one https://amzn.to/3HxBGE0

✅ Build a Consistent Routine

Pick a time each week to meal prep and make it part of your routine, just like grocery shopping or exercise.

  • Many people find Sunday afternoons work well to prepare for the week ahead.
  • Even setting aside 1–2 hours can yield several days’ worth of meals or key ingredients.
  • I differ from the typical for what fits my life – I prep Friday for the weekend and then a bit more on Sunday or Monday for the week

📝 Tip: Start small. Prep just two breakfasts and two lunches to get into the habit without overwhelm.

🍴 Conclusion: Plan Ahead, Eat Better

When you have healthy, balanced meals ready to go, you take control of your nutrition—and your blood sugar. Meal prep removes the daily guesswork and helps eliminate the temptation to reach for something convenient but less nutritious.

Even prepping just a couple of meals in advance can make your week easier and more intentional. You’ll save time, reduce stress, and stay more consistent with your health goals.

Try it this week: Pick one simple recipe, batch cook it, and portion it out. Notice how it feels to have a ready-to-go option when life gets busy. Over time, this one habit can lead to better blood sugar control, more energy, and greater confidence in your daily choices.

Pro Tip: Keep a list of the items you have prepped to make sure that you know what you have and that you are using them.

🗓️ 3-Day Sample Meal Prep Plan

🍳 Breakfast Options

  1. Overnight Oatmeal Pudding with Berries & Almond Butter
    • Oatmeal, unsweetened almond milk, cinnamon, topped with a few berries and a drizzle of almond butter.
    • Rich in fiber and healthy fat to stabilize blood sugar.
  2. Veggie Egg Muffins
    • Eggs, spinach, bell peppers, onions, and shredded cheese baked in a muffin tin.
    • Portable, high-protein, low-carb option.

🥗 Lunch Options

  1. Grilled Chicken Quinoa Bowl
    • Grilled chicken breast, cooked quinoa, cherry tomatoes, cucumbers, and a spoonful of hummus or avocado.
    • Balanced with protein, whole grains, and fiber-rich veggies.
  2. Ham & Veggie Soup
    • Ham, carrots, celery, spinach, garlic, and tomatoes simmered with vegetable broth.
    • High in fiber, satisfying, and easy to freeze in portions.

🍏 Snack Options

  1. Apple Slices with Peanut Butter
    • One small apple, sliced, with 1 tbsp of natural peanut butter.
    • The fat in peanut butter helps buffer the natural sugar in the apple.
  2. Greek Yogurt with Walnuts and Cinnamon
    • ½ cup plain Greek yogurt topped with chopped walnuts and a sprinkle of cinnamon.
    • High in protein and healthy fats; cinnamon may support blood sugar control.

🛒 Grocery List

🥦 Produce

  • Spinach (fresh or frozen)
  • Bell peppers (any color)
  • Onions
  • Cherry tomatoes
  • Cucumbers
  • Carrots
  • Celery
  • Garlic
  • Apples
  • Berries (fresh or frozen)
  • Avocado
  • Lemons (optional, for flavoring water)

🍗 Protein

  • Chicken breast or thighs
  • Eggs
  • Plain Greek yogurt
  • Ham

🥣 Pantry

  • Oatmeal
  • Natural peanut butter or almond butter
  • Quinoa
  • Olive oil
  • Hummus
  • Cinnamon
  • Spices: black pepper, cumin, paprika, Italian seasoning

🧀 Refrigerated

  • Shredded cheese (cheddar or mozzarella)
  • Unsweetened almond milk (or preferred milk alternative)

🥜 Nuts & Seeds

  • Walnuts or almonds (unsalted)

🥫 Other

  • Low-sodium vegetable broth
  • Small food containers or jars (for portioning and storing)

✅ Prep Tips for Success

  • Sunday Prep Block (1–2 hours):
    • Bake veggie egg muffins (store in fridge or freeze).
    • Assemble oatmeal puddings in jars (good for up to 3 days).
    • Cook quinoa and ham in bulk.
    • Grill or bake chicken and slice for easy lunches.
    • Chop veggies for quick assembly throughout the week.
  • Label containers with contents and date.
  • Store snacks in grab-and-go containers for convenience.

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