Tag: Diabetic Friendly SD

Make sure to go to How this page works first if you haven’t yet.

Set Your Pace

• If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
• If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
• Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

1. First, pre-heat the oven to 400F and prepare the items that require the oven such as the breakfast potatoes and peppers, and chicken tenderloins.
2. Next, prepare the quinoa and start preparing the grilled meats such as the Italian Chicken and Raspberry Chipotle Chicken.
3. Meanwhile, prepare the items that require the stove top such as the boiled eggs, green beans, balsamic pears, and scrambled eggs.
4. Then, prepare the quinoa recipes such as the shrimp with quinoa and spinach.
5. While these items cool, assemble the cold items such as the yogurt, and chicken salad.
6. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: Scrambled Eggs with Potatoes and Peppers can be reheated in the oven. Serve the yogurt chilled
• Lunch: Both meals can be served chilled
• Dinner: Both meals can be reheated in the microwave
• Note: Prepare the avocado the same day you plan to eat it to prevent it from browning

Extra Flavors and Substitutions

• Prosciutto: If you can’t find prosciutto, you can substitute with turkey bacon or regular bacon
• Yogurt: You can use any kind of nuts
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

• Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
• Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend
• Fruit: Save the extra fruit for smoothies in the morning

What Else

Make sure to go to How this page works first if you haven’t yet.

Set Your Pace

• If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
• If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
• Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

1. First, pre-heat the oven to 400F and prepare the items that require the oven such as the Egg Frittata and Chicken Tenderloins and Fajita Veggies.
2. Next, prepare the quinoa and start preparing the Air Fryer Eggplant Fries.
3. Meanwhile, prepare the items that require the stove top such as the grilled steak and beef and broccoli.
4. Then, prepare the quinoa recipes such as the chicken quinoa fried rice and breakfast cinnamon toast quinoa.
5. While these items cool, assemble the cold items such as the mango salsa.
6. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: The Egg Frittata can be reheated in the microwave while the quinoa can be served chilled
• Lunch: Both meals can be reheated in the microwave (serve the mango salsa, lettuce, and tomatoes chilled)
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Quinoa: You can use any kind of fruit for the toppings
• Mango Salsa: You can substitute the mango with pineapple
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

• Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
• Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend
• Fruit: Save the extra fruit for smoothies in the morning

What Else

Make sure to go to How this page works first if you haven’t yet.

Set Your Pace

• If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
• If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
• Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

1. First, prepare the grilled items such as the salmon, hawaiian chicken, and pineapple.
2. Next, start preparing the items the sauteed dishes such as the stir fry and ground turkey skillet recipe.
3. Then, prepare the french toast recipe.
4. While these items cool, assemble the cold items such as the watermelon salad and smoothie ingredients.
5. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: The French Toast can be reheated in the microwave while the smoothie can be served chilled
• Lunch: Both meals can be reheated in the microwave (serve the watermelon salad chilled)
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• French Toast: You can use any fruit for your topping
• Yogurt: You can use any kind of fruit for the smoothie
• Watermelon salad: You can substitute the salmon with chicken or even tofu
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

• Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
• Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend
• Fruit: Save the extra fruit for smoothies in the morning

What Else