3-Day Diabetic-Friendly Meal Prep Plan (Breakfast, Lunch, Dinner) — Easy Prep, Low in Refined Starches

Description: Three days of nutrient-dense, lower-GI meals designed for Type 2 diabetics. Limited pasta/bread/rice/potatoes, focused on lean protein, high fiber veg, healthy fats, and easy prep with options for batch cooking and quick daily assembly. Includes one consolidated shopping list.

Day 1

• Breakfast: Greek yogurt bowl with berries, chia, and toasted walnuts
  • 3/4 cup plain nonfat Greek yogurt (GI 11)
  • 1/2 cup mixed berries (blueberries/raspberries) (GI 25)
  • 1 tbsp chia seeds (GI ~0)
  • 1 tbsp toasted walnuts, chopped (GI 0)
  • 1/2 tsp cinnamon (GI 0)
  • 1 tsp lemon zest (optional) (GI 0)
• Lunch: Mediterranean chickpea & tuna salad (make-ahead)
  • 1 can tuna in water, drained (GI 0)
  • 3/4 cup canned chickpeas, rinsed and drained (GI 28)
  • 1 cup chopped cucumber (GI 15)
  • 1/2 cup halved cherry tomatoes (GI 15)
  • 1/4 cup diced red onion (GI 10)
  • 1 tbsp chopped Kalamata olives (GI 0)
  • 1 tbsp chopped fresh parsley (GI 0)
  • Dressing: 1 tbsp extra-virgin olive oil (GI 0), 1 tbsp lemon juice (GI 0), salt, pepper, 1/2 tsp dried oregano
• Dinner: Sheet-pan lemon herb chicken with roasted broccoli & cauliflower
  • 4 oz boneless skinless chicken breast (GI 0)
  • 1 cup broccoli florets (GI 10)
  • 1 cup cauliflower florets (GI 10)
  • 1 tbsp olive oil (GI 0)
  • 1 tbsp lemon juice (GI 0), 1 garlic clove minced (GI 10), 1/2 tsp dried thyme, salt, pepper

Day 2

• Breakfast: Savory spinach-egg muffins (batch make 6; serve 2)
  • 3 large eggs (GI 0)
  • 1 cup fresh spinach, chopped (GI 0)
  • 1/4 cup diced bell pepper (GI 10)
  • 2 tbsp reduced-fat feta, crumbled (GI 0)
  • Salt, pepper, pinch smoked paprika
• Lunch: Lentil & roasted vegetable bowl with tahini lemon dressing (batch)
  • 3/4 cup cooked green or French lentils (GI 21)
  • 1 cup roasted zucchini & eggplant (GI 15 each)
  • 1/4 cup shredded carrot (GI 35)
  • 2 tbsp tahini-lemon dressing (tahini GI 25 per tbsp — use 1 tbsp tahini + lemon + water for 2 servings)
• Dinner: Baked salmon with warm kale & quinoa salad (small quinoa portion)
  • 4 oz salmon fillet (GI 0)
  • 1 cup chopped kale, lightly sautéed (GI 0)
  • 1/3 cup cooked quinoa (GI 53) — small portion to limit carbs
  • 1 tbsp chopped fresh dill, lemon, 1 tsp olive oil