00:00Meal prepping is a great way to get ahead of busier weeks, but it can feel overwhelming,
00:04especially if you're managing a condition like diabetes. So I'm going to show you three easy
00:08meal prep recipes that can help you have steadier blood sugar levels all day long. Prepping a
00:12breakfast is a non-negotiable for me because who has time in the mornings to cook breakfast from
00:16scratch? I'm going to show you one of my favorites, these high protein strawberry peanut butter
00:20overnight oats. Overnight oats are great because they take the decision making out of the morning
00:24and they're easy to grab and go. Plus these are lower in added sugar and higher in protein than
00:28a flavored instant oat packet. This recipe couldn't be any simpler. Just add all your
00:32ingredients to a mixing bowl, a little Greek yogurt for more protein, and then peanut butter for some
00:37healthy fat. This helps make your meals a little more satisfying. And then a little bit of maple
00:41syrup just for a touch of sweetness. A little added sugar is okay when you have diabetes. It's all
00:46about moderation. And then a little pinch of salt and then we whisk. We'll set this aside and we'll prep
00:51our strawberries. The flavor combination is not as important as having a healthy breakfast prepped and
00:56ready to go in the morning. So get creative, make sure to include things that you actually enjoy so
01:00you're more likely to look forward to it and eat it. Now all that's left to do is stir in
01:04our oats and
01:04our strawberries and this is prepped. And then you can store it in individual jars so it's ready to grab
01:09and go in the morning when you need it. You could easily double this to make more servings too. Once
01:13they're
01:13all portioned they're ready to go in the fridge overnight but they'll last for up to a couple of days
01:17so
01:17they're perfect to prep ahead for the week. These are perfect to have in your back pocket so that you
01:22have breakfast all week long.
01:23Mmm. Next I'm going to show you an easy meal prep lunch. When your schedule is full lunch can sneak
01:29up on you and most people don't have time to make it from scratch in the middle of the day.
01:32Preparing
01:33it in advance can help you have something healthier than takeout with less time and money spent too.
01:37So when I meal prep lunch I like to gravitate towards things that are hands-off like this slow
01:41cooker turkey chili. I'm just adding some sauteed turkey, onions, and jalapenos. It takes just a few
01:46minutes to cook up. Everything else you can just dump into the slow cooker. No salt added, drained and
01:50rinsed kidney beans which add fiber and plant-based protein. No salt added tomato sauce and diced tomatoes
01:56for the classic chili flavor. I like using fire roasted tomatoes for an added boost of flavor.
02:01One and a half tablespoons of chili powder. This is a chili recipe so we want to give it some
02:05kick.
02:06One and a half teaspoons of cumin, one teaspoon garlic powder, a half teaspoon of salt. Adding it
02:12yourself can help you control the sodium compared to a store-bought can which is important for people
02:16with diabetes because you're at a higher risk of heart disease. And then an eighth of a teaspoon,
02:20a little pinch of black pepper. Just stir it all together. Then you can just set it and forget it.
02:25It cooks on low for about four hours or high for two. I like to make this on a sundae
02:29because it helps
02:29me feel like I'm ready for the week ahead. Recipes like this sometimes get even better as they sit too,
02:34so that's an added bonus. And for the garnishes that we won't be heating up in the microwave,
02:38I like to store them in a separate container. And these can store in the fridge for five days or
02:42the
02:42freezer for two months. Prepping a snack in advance can help you reach for something healthy when you
02:47get hungry between meals and it can help your blood sugar stay more stable throughout the day.
02:51One hack I love is roasting a can of chickpeas with some seasonings until they're nice and crispy
02:55and the flavor combinations are endless. As a midwestern girl, I personally love these ranch
03:00roasted chickpeas. They're delicious and crunchy and have way more protein and fiber than a bag of
03:04chips or pretzels. All you do is prep your chickpeas and mix everything together. I like cooking with a
03:09variety of spices because it adds a lot of flavor to your foods without adding sugar, sodium, or fat.
03:14It's also way less sodium than a pre-made ranch packet, but it hits all the same notes. And when
03:18it's all nice and mixed, it's ready to go in the oven at 400 for 30 to 35 minutes. And
03:23after they're
03:24cooked, let them rest for about 20 minutes to cool down and get nice and crispy. Do you hear that?
03:29That's a good sound. There are also a lot of great snack options that don't require any cooking,
03:33like having a piece of fruit with a cheese stick, a handful of trail mix, or hummus and pita chips.
03:37But when I have time, I love making my own because you can customize the flavors and control the
03:42amount of added sugar and salt. If you want healthier blood sugar levels, having consistent
03:46and balanced meals and snacks like the ones we made today are crucial. And a little prep can go a
03:51long way in helping you stay on track even during the busiest weeks. Eat well!
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