6 Meal Prep Ideas High Protein For Diabetic Patients

Do you or someone you know have diabetes? To avoid worsening their health, people may be irritated with and dislike their diabetic meals. 

In this case, we are asking which meals, which are also fun to eat, should be included in the diets of diabetic patients for the greatest health benefits. 

According to the American Diabetes Association, a nutritious diet is critical for diabetes management, but meal planning can be complex. 

People suffering from diabetes still want to work on reducing the intake of processed carbohydrates (as these foods increase blood sugar rapidly) and instead focus more on high-fiber complex carbohydrates (like whole grain roti, brown rice, and whole grain pasta), non-starchy vegetables, and lean proteins to keep the blood sugar balanced. 

Meal Prep Ideas High Protein for Diabetes:

In this post, I’ll present some fantastic meal prep ideas high protein that are perfect for diabetics and can help control blood sugar levels. 

I have adopted these changes in my diet myself and have been successful in controlling my diabetes.

These meal plans are delicious, high in nutrients, and easy to incorporate into a diabetic-friendly diet. 

Let’s get started and look at some tasty and healthy meal options that can help with diabetes management.

Banana-Blueberry Protein Muffins:

These muffins are moist and tender, with protein from the cottage cheese and peanut butter. The banana provides natural sweetness and maintains the blueberry’s flavor. Frozen blueberries also work, and you can try raspberries or chopped apples.

Ingredients:

• ¾ cup whole-wheat flour
• ¾ cup all-purpose flour
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• ¾ teaspoon ground cinnamon
• ½ teaspoon salt
• ¼ teaspoon ground ginger
• 2 medium-sized bananas, mashed (about 1 cup)
• ⅓ cup honey
• ⅓ cup cottage cheese
•  ¼ cup smooth natural peanut butter
• ¼ cup reduced-fat milk
• 1 big anda
• 1 ½ teaspoons vanilla extract
• 2 cups fresh or frozen blueberries

Instructions:

1. Preheat the oven to 350°F. Coat the muffin tin with cooking spray.
2. Whisk the flour mixture. Beat the banana, honey, cottage cheese, peanut butter, milk, and vanilla. Add the flour mixture and beat. Fold in the blueberries.
3. Spoon batter into the muffin cups. Bake for 18-22 minutes. Let it cool, then serve. Store in an airtight container or freeze.

Mixed-Berry Breakfast Smoothie:

I am a diabetic patient, and I love this smoothie! Its balanced mixture of protein, carbohydrates, and fat helps me control my blood sugar and keeps me satisfied until the next meal.

I love this for breakfast, and I’d like to share the recipe with you so you can easily make it.

Ingredients:

• 1 cup frozen mixed berries (sweet and tasty)
• ¾ cup water (hydrating and refreshing)
• ½ cup low-fat plain Greek yogurt (rich in protein)
• 1 banana (rich in potassium)
• ¼ avocado (rich in healthy fat)
• 2 tablespoons chopped walnuts (crunchy and nutritious)

Instructions:

1. Put all the ingredients in the blender and run it quickly until the smoothie is smooth. 
2. If needed, add a little more water to get the right consistency.

Chicken and Quinoa Bowls:

The combination of chicken and quinoa is delicious and nutritious, making it a great option for diabetics. It contains a good amount of protein, fiber, and other nutrients that help control blood sugar. 

This meal is suitable for both lunch and dinner and has approximately 30g+ protein per serving. It is a healthy and nutritious option for diabetics.

Ingredients:

• Grilled or baked chicken breast (rich in protein)
• Quinoa (rich grain)
• Roasted vegetables (like sweet potatoes, broccoli, or bell peppers) (rich in vitamins)
• Avocado (for healthy fats)
• Olive oil or tahini dressing (delicious and nutritious)

Instructions:

1. At the beginning of the week, cook quinoa and chicken in large quantities.
2. Divide the cooked quinoa and chicken into containers.
3. Cook the roasted vegetables separately and keep them in the containers, too.
4. Cut the avocado into slices and keep them separate.
5. When it’s time to eat, remove the quinoa and chicken from the container.
6. Add the roasted vegetables and avocado slices to the quinoa and chicken.
7. Now, your delicious and nutritious meal is ready!

Fish Taco Bowls with Green Cabbage Slaw:

Fresh salsa verde, green leafy cabbage, and avocado give this dish a lovely green color. Halibut’s mild flavor and firm texture make it very popular, but any firm white fish, such as mahi mahi or tilapia, can be used in its place.

This flavorful taco bowl is garnished with cilantro, and to make it even more attractive, you can add toppings like sprouts or watermelon radishes.

Ingredients:

• 1 cup fresh baby spinach
• 1 small jalapeño pepper, coarsely chopped
• 1 small onion, coarsely chopped
• 1 anchovy slice
• 2 tablespoons water
• 1 cup fresh cilantro leaves, chopped separately, plus more for garnish
• ¼ cup fresh lime juice, chopped separately, plus lime wedges for serving
• ¾ teaspoon salt, chopped separately
• (1 1/2 pound) halibut slice, skinless
• 2 tablespoons extra-virgin olive oil
• ½ teaspoon black pepper
• 2 cups warm cooked brown rice
• 2 medium avocados, chopped thinly
• 2 cups finely diced green cabbage

Instructions:

1. Mix the spinach, jalapeño, shallot, anchovy, water, cilantro, lime juice, and salt until a smooth mixture forms. 
2. Cook the fish in a grill pan with oil. 
3. Put the cauliflower, avocado, salmon, and brown rice in bowls, top with salsa verde, garnish with cilantro leaves, and serve with lime wedges. 
4. This dish is suitable for diabetics and provides protein, fiber, and other nutrients that help control blood flow.

Red Beans & Rice with Vegetables:

This dish is inspired by traditional New Orleans’ famous red beans and rice and includes many roasted vegetables. 

Because of the high protein and fiber in this dish, it is a healthy and beneficial option for me as a diabetic patient. It also helps keep my blood sugar under control. I love making this dish with my family, and it makes for very memorable moments with us.

Ingredients:

• 2 cups dried red beans
• 1 quart water
• 1 cup chopped extra-lean ham
• 1 carrot, chopped
• 1 onion, chopped
• 1 bay leaf 
• 1 teaspoon black pepper
• 1/2 teaspoon cayenne pepper
• 4 cups prepared white rice

Instructions:

1. First, soak the red gram in water for 8 hours. Then, add ham, carrots, onions, and other spices. Cook this mixture until the red gram becomes soft. 
2. Finally, serve with white rice. Now your Red Beans & Rice with Vegetables is ready!

Egg and Vegetable Wrap:

This wrap is delicious! I cook one egg and two whole eggs (or 1/4 cup egg substitute) and combine them. Then, I put a multigrain or low-carb flour tortilla with the cooked eggs in the center on a microwave-safe plate. 

I put my favorite veggies on top, such as 1/4 cup chopped tomato, 1/4 avocado, chopped green onion, or 1/8 cup shredded reduced-fat cheese. 

I microwave it for 20 seconds on high to soften the tortilla and reheat the filling. Lapping it up is how I consume it, and I adore it! 

Conclusion:

Don’t let busy days get in the way of your nutritional goals. With these high-protein meal prep ideas for diabetics, you can control your meals and feel better, no matter how busy your schedule is. 

We’re here to help you reach your fitness goals at the gym or at home. Start meal prep today and prioritize your health!

Let us know in the comments below which high-protein meal prep ideas you use for diabetes.