Meal Planning Tools
Meal planning can seem monotonous, overwhelming or time-consuming. However, meal planning can help you to get ahead and make better choices for your diabetes. It’s important to know what works best for you before diving in. Ask yourself:
- Which day do you prefer to food shop?
- Do you want to include your family in the process – such as deciding which meals sound best for this week?
- Is there a day of the week or weekend that I can spend a few hours dedicated to meal prep?
- If so, do I want to prep a few meals or a few components of meals so I can choose from those foods throughout the week?
The Benefits of Meal Planning
Investing time to plan out your meals and snacks can provide many benefits including:
- Better food choices
- Reduced food waste
- Increased cost savings
- More manageable day to day lifestyle & more time for fun activities
- Decrease in stress level
- Readily available snacks that are satiating and enjoyable
What should my meals include?
It is important when planning meals and snacks to ensure that your plate is balanced. Aim to include:
- A source of protein such as chicken, lean red meat, fish, eggs, nuts, tofu, tempeh
- A fiber rich carbohydrate such as whole grains, fruit, starchy vegetables, beans, or lentils
- A vegetable in your meals – at least one, maybe more to keep you full
Use the Plate Method tool as a visual guide to building balanced meals. A plate consists of ½ non-starchy vegetables, ¼ plate protein, and ¼ plate carbohydrate. Potatoes, peas, corn, and winter squash are considered starchy vegetables and should make up no more than ¼ of the plate when meal planning.
