Do you often feel tired, irritable, or hungry shortly after a meal? These could be signs of unstable blood sugar levels. Maintaining balanced blood sugar is crucial for sustained energy, mood stability, and overall health. One of the most effective ways to achieve this is through mindful eating, and that’s where low-glycemic meal prep comes in. This article provides a full 7-day plan of delicious and easy-to-prepare blood sugar balancing recipes to set you up for a week of success.

Why Meal Prep for Blood Sugar Balance?

Meal prepping is a game-changer for anyone looking to manage their blood sugar levels. The primary benefit is the control it gives you over your food choices. When you have healthy, pre-portioned meals ready to go, you’re less likely to reach for sugary snacks or processed foods that can cause blood sugar spikes. It also ensures you’re getting a consistent intake of fiber, protein, and healthy fats, which are essential for glycemic control. For more tips on healthy eating, check out our post here

7-Day Low-Glycemic Meal Prep Plan

Day 1: Lemon Herb Baked Salmon with Quinoa and Roasted Asparagus

• Prep time: 15 minutes
• Cook time: 20 minutes
• Servings: 4
• Difficulty: Easy

Ingredients:

• 4 (6-ounce) salmon fillets
• 1 bunch asparagus, trimmed
• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• 2 tablespoons olive oil, divided
• 1 lemon, sliced
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a small pot, bring quinoa and water to a boil. Reduce heat, cover, and simmer for 15 minutes, or until water is absorbed.
3. While the quinoa cooks, toss the asparagus with 1 tablespoon of olive oil, salt, and pepper on a baking sheet.
4. Pat the salmon fillets dry and season with oregano, basil, salt, and pepper. Place them on the same baking sheet. Top each fillet with a slice of lemon.
5. Bake for 12-15 minutes, or until the salmon is cooked through and the asparagus is tender.
6. Portion the salmon, quinoa, and asparagus into four meal prep containers.

Nutritional Information (per serving):

Calories: 450 | Protein: 40g | Carbohydrates: 30g | Fat: 20g

Day 2: Chicken and Black Bean Burrito Bowls

• Prep time: 20 minutes
• Cook time: 15 minutes
• Servings: 4
• Difficulty: Easy

Ingredients:

• 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
• 1 (15-ounce) can black beans, rinsed and drained
• 1 cup corn (frozen or fresh)
• 1 cup brown rice, cooked
• 1 red bell pepper, chopped
• 1/2 red onion, chopped
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• Salt and pepper to taste
• Optional toppings: avocado, salsa, Greek yogurt

Instructions:

1. In a large skillet, heat olive oil over medium-high heat. Add chicken and cook until browned and cooked through.
2. Add the bell pepper and onion to the skillet and cook until softened.
3. Stir in the black beans, corn, chili powder, and cumin. Cook for another 2-3 minutes.
4. Assemble the burrito bowls by dividing the brown rice, chicken and bean mixture, and any desired toppings among four containers.

Nutritional Information (per serving):

Calories: 400 | Protein: 35g | Carbohydrates: 45g | Fat: 10g

Day 3: Hearty Lentil Soup

• Prep time: 10 minutes
• Cook time: 30 minutes
• Servings: 6
• Difficulty: Easy

Ingredients:

• 1 tablespoon olive oil
• 1 large onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 cup brown or green lentils, rinsed
• 6 cups vegetable broth
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat olive oil over medium heat. Add onion, carrots, and celery and cook until softened, about 5-7 minutes.
2. Add garlic and cook for another minute until fragrant.
3. Stir in the lentils, vegetable broth, diced tomatoes, and thyme.
4. Bring to a boil, then reduce heat and simmer for 25-30 minutes, or until lentils are tender.
5. Season with salt and pepper to taste. Portion into containers.

Nutritional Information (per serving):

Calories: 250 | Protein: 15g | Carbohydrates: 40g | Fat: 4g

Day 4: Turkey and Veggie Skewers with Brown Rice

• Prep time: 20 minutes
• Cook time: 15 minutes
• Servings: 4
• Difficulty: Medium

Ingredients:

• 1 lb turkey breast tenderloins, cut into 1-inch cubes
• 1 zucchini, cut into 1-inch chunks
• 1 yellow squash, cut into 1-inch chunks
• 1 red onion, cut into 1-inch chunks
• 1 cup cherry tomatoes
• 2 tablespoons olive oil
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• Cooked brown rice for serving

Instructions:

1. If using wooden skewers, soak them in water for at least 30 minutes.
2. In a large bowl, combine turkey, zucchini, yellow squash, red onion, and cherry tomatoes. Drizzle with olive oil and sprinkle with Italian seasoning, salt, and pepper. Toss to coat.
3. Thread the turkey and vegetables onto the skewers.
4. Grill or bake the skewers at 400°F (200°C) for 12-15 minutes, turning occasionally, until the turkey is cooked through and the vegetables are tender.
5. Serve with a side of brown rice. For more on balancing meals, see our guide.

Nutritional Information (per serving):

Calories: 380 | Protein: 30g | Carbohydrates: 35g | Fat: 12g

Day 5: Shrimp and Broccoli Stir-fry with Cauliflower Rice

• Prep time: 15 minutes
• Cook time: 10 minutes
• Servings: 4
• Difficulty: Easy

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 4 cups broccoli florets
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1/4 cup low-sodium soy sauce
• 1 tablespoon honey or maple syrup
• 4 cups cauliflower rice, pre-cooked or frozen

Instructions:

1. In a large wok or skillet, heat sesame oil over medium-high heat. Add garlic and ginger and cook for 30 seconds until fragrant.
2. Add the broccoli and stir-fry for 3-4 minutes until it begins to get tender-crisp.
3. Add the shrimp and cook for 2-3 minutes until they turn pink.
4. In a small bowl, whisk together the soy sauce and honey. Pour the sauce over the shrimp and broccoli and toss to coat.
5. Serve the stir-fry over a bed of cauliflower rice.

Nutritional Information (per serving):

Calories: 300 | Protein: 25g | Carbohydrates: 20g | Fat: 12g

Day 6: Greek Yogurt Parfait with Berries and Nuts

• Prep time: 10 minutes
• Cook time: 0 minutes
• Servings: 4
• Difficulty: Easy

Ingredients:

• 4 cups plain Greek yogurt
• 2 cups mixed berries (fresh or frozen)
• 1 cup mixed nuts and seeds (almonds, walnuts, chia seeds)
• Optional: a drizzle of honey or a sprinkle of cinnamon

Instructions:

1. In four jars or containers, layer the Greek yogurt, mixed berries, and nuts.
2. Repeat the layers until the containers are full.
3. Store in the refrigerator for a quick and easy breakfast or snack.

Nutritional Information (per serving):

Calories: 350 | Protein: 20g | Carbohydrates: 30g | Fat: 18g

Day 7: Leftover Remix – Turkey and Veggie Salad

• Prep time: 10 minutes
• Cook time: 0 minutes
• Servings: 1
• Difficulty: Easy

Ingredients:

• Leftover turkey and veggie skewers
• 2 cups mixed greens
• 1/4 cup cucumber, sliced
• Your favorite vinaigrette dressing

Instructions:

1. Remove the turkey and vegetables from the skewers and chop them into bite-sized pieces.
2. In a large bowl, combine the mixed greens, cucumber, and the chopped turkey and vegetables.
3. Drizzle with your favorite vinaigrette and toss to combine.

Nutritional Information (per serving):

Calories: 350 | Protein: 30g | Carbohydrates: 15g | Fat: 18g

Tips for Successful Blood Sugar Meal Prepping

To make your meal prep journey a success, consider these tips. First, invest in quality meal prep containers to keep your food fresh. Glass containers are a great option as they are durable and don’t stain. Second, schedule a specific time each week for your meal prep. This will help you stay consistent. Finally, don’t be afraid to mix and match ingredients to keep things interesting. For more ideas, check out here.

Frequently Asked Questions (FAQ)

What are the best foods for balancing blood sugar?

The best foods are those with a low glycemic index, such as non-starchy vegetables, lean proteins, healthy fats, and whole grains.

How often should I eat to keep my blood sugar stable?

Eating smaller, more frequent meals every 3-4 hours can help prevent blood sugar spikes and crashes.

Can I still have dessert if I’m trying to balance my blood sugar?

Yes, in moderation. Opt for desserts that are lower in sugar and higher in fiber, such as a small bowl of berries with a dollop of Greek yogurt.

Embarking on a meal prep journey for blood sugar balance is a powerful step towards better health. With these recipes and tips, you’ll be well on your way to enjoying stable energy levels and a healthier lifestyle. Happy prepping!