Introduction

If you’ve been diagnosed with pre-diabetes, you may be wondering what the best recipes are to help you manage your condition. Eating a healthy, balanced diet is key to managing pre-diabetes, and it can be difficult to know where to start. Fortunately, dietitians have put together a list of the best 6 recipes to make if you’re pre-diabetic. These recipes are designed to help you manage your blood sugar levels and keep your pre-diabetes under control. From breakfast to dinner, these recipes are sure to help you stay on track with your pre-diabetes management plan.

The Best 6 Recipes To Make If You’re Pre-Diabetic, Says Dietitian — Eat This Not That

If you’re pre-diabetic, you know that it’s important to make healthy food choices. But that doesn’t mean you have to give up all of your favorite dishes. Dietitian and nutritionist, Sarah Krieger, MPH, RDN, LDN, recommends these six recipes that are both delicious and diabetes-friendly.

1. Baked Salmon with Roasted Vegetables

This dish is packed with protein and healthy fats from the salmon, and fiber and vitamins from the vegetables. To make it, preheat your oven to 400°F. Place a piece of salmon on a baking sheet lined with parchment paper. Top with your favorite vegetables, such as bell peppers, onions, and mushrooms. Drizzle with olive oil and season with salt and pepper. Bake for 15-20 minutes, or until the salmon is cooked through and the vegetables are tender. Serve with a side of quinoa or brown rice.

2. Lentil Soup

This hearty soup is a great way to get your daily dose of fiber. To make it, heat a tablespoon of olive oil in a large pot over medium heat. Add a diced onion and cook until softened, about 5 minutes. Add a cup of lentils, 4 cups of vegetable broth, and a can of diced tomatoes. Bring to a boil, then reduce heat and simmer for 20 minutes, or until the lentils are tender. Add salt and pepper to taste. Serve with a side of crusty bread.

3. Quinoa Bowl with Roasted Vegetables

This dish is a great way to get your daily dose of fiber and protein. To make it, preheat your oven to 400°F. Place your favorite vegetables, such as bell peppers, onions, and mushrooms, on a baking sheet lined with parchment paper. Drizzle with olive oil and season with salt and pepper. Roast for 15-20 minutes, or until the vegetables are tender. Meanwhile, cook a cup of quinoa according to package instructions. Once the vegetables and quinoa are cooked, combine them in a bowl and top with your favorite dressing or sauce.

4. Turkey Burger with Sweet Potato Fries

This meal is a great way to get your daily dose of protein and fiber. To make it, preheat your oven to 400°F. Cut a sweet potato into thin strips and place on a baking sheet lined with parchment paper. Drizzle with olive oil and season with salt and pepper. Roast for 15-20 minutes, or until the fries are golden brown. Meanwhile, form a turkey burger patty and cook in a skillet over medium heat for 5-7 minutes, or until cooked through. Serve the burger with the sweet potato fries and your favorite toppings.

5. Greek Salad

This salad is a great way to get your daily dose of fiber and vitamins. To make it, combine chopped romaine lettuce, cucumbers, tomatoes, red onions, olives, and feta cheese in a large bowl. Drizzle with olive oil and lemon juice and season with salt and pepper. Serve with a side of whole grain pita bread.

6. Overnight Oats

This breakfast is a great way to get your daily dose of fiber and protein. To make it, combine a cup of rolled oats, a cup of almond milk, a tablespoon of chia seeds, and a tablespoon of honey in a bowl. Mix until combined, then cover and refrigerate overnight. In the morning, top with your favorite fruits and nuts. Enjoy!

Making healthy food choices is important if you’re pre-diabetic. But that doesn’t mean you have to give up all of your favorite dishes. Try these six recipes for a delicious and diabetes-friendly meal.

If you’ve just been told you are pre-diabetic, you may be feeling a lot of different emotions and confusion on how to move forward. This can be especially true when it comes to your diet and choosing the best foods for your diagnosis.

To help in your journey, we talked with Trista Best, MPH, RD, LD at Balance One Supplements to get some healthy, easy-to-make recipes to try if you’re pre-diabetic.

“Living a balanced life with pre-diabetes doesn’t have to be overwhelming,” says Best. “By making a few intentional changes to your diet, you can begin to reverse your diagnosis by lowering your glucose and A1c.”

Best also suggests keeping a few key notes in mind when you’re choosing the food you want to eat. She says, “focus on carbs with a low glycemic index, eat fiber-rich foods, reduce sugary beverages, and choose lean meats or plant-based protein.”

Here are some recipes Best recommends for pre-diabetes, and for even more healthy meal ideas, check out our list of 100 Easiest Recipes You Can Make.

“Because soups are relatively easy to make with little preparation, especially if you’re using a Crock-Pot, this soup should be a staple,” says Best. “It is vegetarian, which means you are taking in a plant protein rather than high saturated fat meat, it is full of high fiber foods, and quite low in the glycemic index overall.”

Get our recipe for Crock-Pot Chili.

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“Lean protein is ideal for anyone with a pre-diabetes diagnosis, so adding fresh, steamed, or grilled vegetables on the side provides fiber without excess carbohydrates,” says Best. “The carbs in this meal are working for the individual, not against them.”

Get our recipe for Instant Pot Tilapia.

“An entree salad is a great way to pack in a ton of nutrients without a lot of calories,” says Best. “Adding quinoa to the top allows the individual to take in a whole grain and a plant-based protein at the same time. This meal will help keep the newly diagnosed person feeling full and satisfied and not craving excess sugar or refined carbs.”

Get our recipe for Kale-Quinoa Salad

“Omelets aren’t reserved for just breakfast, but make a great meal any time of the day,” says Best. “Packing in vegetables, low-fat cheese, and dense protein from the eggs will help reduce the carbs in a typically carb-heavy meal.”

Get our recipe for Black Bean Omelet.

“Soups are convenient for just about everyone, but some are loaded with saturated fat and unnecessary carbs,” says Best. “A vegetable soup made with vegetable stock, a wide variety of veggies, and legumes for plant protein is a great meal for the newly pre-diabetic individual.”

Get our recipe for Vegetable Quinoa Soup.

“This meal replaces the carbs in a traditional taco or burrito with a nutrient-rich vegetable,” says Best. “Stuffed bell peppers can be seasoned as any taco and topped with a light amount of cheese and salsa. To lower the saturated fat you can opt to use ground turkey or tofu.”

Get some recipe inspiration for Stuffed Bell Peppers.

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