Meal Prep + Chronic Illness


The stress of carb counting, watching ingredients, and avoiding certain allergens and inflammatory foods can be pretty overwhelming. Ideally, meal time should be approached from a place of peace and mindfulness. If you are filled with stress right before sitting down to a meal you are setting yourself up for impaired digestion, and if you’re a diabetic, this will affect your blood sugars.

You hear a lot about meal prep lately and how great it is. You see images online of perfectly lined up containers, filled with beautifully pieced together meals. Meal prep can feel “trendy” and intimidating, but it doesn’t have to be.

Here are our five tips for making meal-prep less daunting: 


1.     Prepare foods you can use in multiple meals. Instead of creating six different meals, all with varying ingredients, save time and money by picking foods that can be eaten with different meals. For example, one box of quinoa contains enough to feed your family multiple times as the base for a few different meals. This is also great when you have a picky eater in the family. Instead of creating two meals each night, you can just make small modifications to that person’s plate.


2.     Roast or steam an assortment of vegetables. Carrots, sweet potatoes, broccoli, peppers, and cauliflower are delicious, easy to cook, and simple side option. Prepare enough for the first few days of the week, and wash and chop the rest for the nights when you have a bit more time to cook.


3.     Get saucy. Preparing a few sauces at the beginning of the week ensures that you never start to feel as though you’re eating the same thing every single night. No one wants boring meals, so this is an easy way to keep things interesting. Check out our Pinterest board dedicated entirely to sauces!


4.     Become friends with the freezer! While you’re prepping and cooking, think about upcoming weeks. Make a little extra, freeze it, and get ahead on meal prep for the future. The instant pot is a great tool for taking meals from frozen to fully cooked in under an hour.


5.     For diabetics: put sticky notes with carb counts on your food to make meal time even easier, and to reduce the chance of a forgotten bolus.

Do you meal-prep? What’s your favorite tip? Let us know in the comments below!

T1DEmily Davis5 Comments