Do you have a resolution to eat healthier this new year? Cooking more meals at home is a great way to start, but it can be challenging to plan, shop, and prepare meals every week. To help, we’ve come up with a simple meal plan of recipes featuring natural, healthy, whole foods. This meal plan is low in sodium, has no added sugar, and provides balanced meals that include non-starchy vegetables, lean protein, and quality carbs.
You can fit these recipes into your weekly meal plan in whatever way works best for you. Use the interactive Meal Planner on Diabetes Food Hub to plan out your week. Once you have created your free account, you can save recipes, then drag-and-drop them into your meal plan.
Click here for more tips on how to use Diabetes Food Hub
Dinner
Herbs de Provence Chicken with Easy Middle Eastern Green Beans
Make this dinner early in the week and make extra chicken for leftovers (you can easily double the recipe). You could also add a whole grain to this meal, like brown rice or cooked farro.
Seasonal Baked Whitefish Pouches with Sweet Potato Masala
The sweet potatoes and the fish pouches cook at the same temperature, so you can bake everything at once. Start by preparing the Sweet Potato Masala; you can prepare and bake the fish and vegetable pouches while the sweet potatoes are roasting.
Sheet Pan Zucchini, Red Pepper & Tofu "Stir-Fry" with Cilantro Lime Quinoa
This “stir-fry” is cooked in a sheet pan for an even easier “hands-off” dinner. This calls for zucchini and red pepper, but you could use any non-starchy vegetables, fresh or frozen.
Lunch
"Love Your Leftovers" BBQ Bowls
To make this bowl, you can use leftover chicken, quinoa, and vegetables from any of the dinner meals. Bring it all together with greens and a drizzle of homemade Fruit-Sweetened BBQ Sauce.
Roasted Chicken Salad with Apples and Pomegranate Dressing
This fresh and colorful chicken salad combines tender roasted chicken with crisp apples and a bright pomegranate dressing. It’s a simple, flavorful meal that’s perfect for lunch.
Breakfast
This bowl is a quick, fresh meal made with creamy cottage cheese, crisp veggies, olives, and a sprinkle of herbs. It’s an easy, protein‑packed option you can enjoy for breakfast, lunch, or a light snack. Add 1 cup of cantaloupe cubes to complete your meal.
Quinoa, Spinach & Hummus Egg White Wraps
These wraps are a quick, protein‑packed meal made with fluffy egg whites, creamy hummus, quinoa, and fresh spinach. They’re easy to roll up, full of flavor, and perfect for a simple breakfast or on‑the‑go snack.
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