Thai Chicken Stir-Fry

Description: This Thai-inspired chicken stir-fry is packed with flavor and vibrant colors. It's a quick and easy meal to prepare, perfect for meal prepping.

Ingredients:

• Chicken breast (GI: 0)
• Bell peppers (GI: 15)
• Broccoli (GI: 15)
• Carrots (GI: 39)
• Snow peas (GI: 15)
• Garlic (GI: 0)
• Ginger (GI: 0)
• Low-sodium soy sauce (GI: 15)
• Sesame oil (GI: 0)
• Brown rice (GI: 50)

Flavor profile: This dish is savory with a hint of sweetness from the bell peppers and a kick of spice from the ginger and garlic.

Serving size: 4 servings

Nutritional facts:

Type-2 Diabetic Friendly: This Thai Chicken Stir-Fry is a balanced meal with lean protein, colorful vegetables, and whole grain brown rice. It is low in fat, high in fiber, and has a moderate glycemic index. It can help regulate blood glucose levels and support weight management.

Instructions:

1. In a skillet, heat sesame oil over medium heat.
2. Add ginger and garlic, cook for 1 minute until fragrant.
3. Add chicken breast and cook until browned and cooked through.
4. Remove chicken from the skillet and set aside.
5. In the same skillet, add bell peppers, broccoli, carrots, and snow peas. Cook for 5-7 minutes until the vegetables are tender-crisp.
6. Return the chicken to the skillet and add low-sodium soy sauce. Stir well to combine and cook for another 2 minutes.
7. Serve the stir-fry over cooked brown rice.
8. Store in meal prep containers for up to 4 days in the refrigerator.

Option 2:

Mediterranean Quinoa Salad

Description: This refreshing Mediterranean quinoa salad is packed with colorful vegetables and aromatic herbs. It's a light and satisfying meal that's perfect for meal prepping.

Ingredients:

• Quinoa (GI: 53)
• Cucumber (GI: 15)
• Tomatoes (GI: 15)
• Red onion (GI: 10)
• Kalamata olives (GI: 15)
• Feta cheese (GI: 0)
• Fresh parsley (GI: 0)
• Lemon juice (GI: 0)
• Extra virgin olive oil (GI: 0)
• Salt and pepper to taste

Flavor profile: This salad is fresh and tangy with a combination of crisp vegetables, salty olives, creamy feta cheese, and a zesty dressing.

Serving size: 4 servings

Nutritional facts:

Type-2 Diabetic Friendly: This Mediterranean Quinoa Salad is low in fat, high in fiber, and has a moderate glycemic index. It provides you with plant-based protein, healthy fats from olives and olive oil, and a variety of vegetables. It's a diabetes-friendly option that promotes stable blood glucose levels.

Instructions:

1. Cook quinoa according to package instructions and let it cool.
2. In a large bowl, combine cucumber, tomatoes, red onion, Kalamata olives, and fresh parsley.
3. In a small bowl, whisk together lemon juice, extra virgin olive oil, salt, and pepper to make the dressing.
4. Add the cooked quinoa to the vegetables and pour the dressing over it.
5. Mix well to combine all the ingredients.
6. Crumble the feta cheese on top of the salad.
7. Serve immediately or store in the refrigerator for up to 3-4 days in airtight containers.

I hope these options sound delicious! Let me know if any adjustments are needed or if you have any other requests. Enjoy your meal prep!