Easy Low Carb Meal Prep – Grilled Chicken & Veggies

I generally eat low carb meals during the work week, just to make it easier on insulin intake and my blood sugars when I am sitting at a desk all day. (The lower the carb intake, the lower the amount of insulin I need to inject into my body. More on type 1 diabetes.)

I try to prep these on the weekends, but let’s be real – I normally get around to it on Monday or Tuesday after work. I’m also a pretty impatient person, so a quick and easy prep is what I prefer.

This week, I went to Trader Joes and threw together some proteins, veggies, a small number of carbs, and healthy fats to keep me going until the weekend. I also picked up some fun snacks to cover my low blood sugars because as a diabetic you can never be too prepared. Due to my schedule this week, I decided to not pick up a dinner option for the week since i’ll probably eat out or have leftovers.

On the Menu:

Breakfast

I normally make a savory breakfast for weekdays that includes a hard-boiled egg and some protein of some kind, but I wanted to mix it up this week because why not? i know it sounds weird to mix cottage cheese and jam but it’s a staple in my household. The cottage cheese offers protein and is low carb, the jam makes it sweet and adding some blueberries are just fun.

  • Cottage Cheese (1/2 cup = 4g of carbohydrates)
  • Blueberry Jam (1 tbsp = 9g of carbohydrates)
  • Blueberries (handful = around 10g of c)
  • Bananas (medium banana = around 30g of c)

Instructions: Mix a tablespoon-ish of jam into a half or a full cup of cottage cheese. Sprinkle in some blueberries. Eat the banana after, or mix in some slices for more fruit.

Lunch

My lunch this week is a lil chicken and a lot of veggies. I basically cook everything and just cut it all up and mix it together in a bowl. I sometimes top it off with hummus or hot sauce for some extra flavor.

  • Organic Free Range Chicken – I sautéed the chicken in olive oil, garlic, salt, and pepper, then cut it into small pieces because let’s be honest no one has time for that during the day. (meat aka no carbs!)
  • Broccoli – easy and microwaveable (1 cup = 6g)
  • Riced Vegetable Mix – I use this instead of rice, lower carbs, and extra veggies! I just microwave it to prep. (1 cup = 4g of carbs and 2g dietary fiber. totals: 2g per cup)
  • Brussel Sprouts – roasted on a sheet at 375 degrees for 20 minutes. drizzle with olive oil, garlic salt, and pepper beforehand. (1 cup = 13g of carbs and 6g of dietary fiber. totals: 7g of carbs)
  • Organic Herb Salad Mix – add tomatoes and balsamic vinaigrette for a small side salad (7g of carbs and 2g of dietary fiber, totaling 5g of carbs for tomatoes and 0 leaves)

Snacks

I have a pantry full of snacks for my day, but these are the new additions to the cabinet this week.

  • Cheese Sticks– perfect mid-morning or “im hungry and don’t want to take insulin” kind of snack (cheese = 0g of carbs)
  • Broccoli Chips – I just love these, and they can’t be that horrible right? it’s a freakin vegetable. (full bag = 14g of carbs)

Low Snacks

These are my top three items I always keep in my house for pesky low blood sugars. The orange juice saves me at home, and the fruit wraps and juice boxes save me on the go.

  • Orange Juice – who doesn’t love a cup of oj? 😉 (1 cup = 26g of carbs)
  • Apple Juice Boxes – makes me feel better AND like I’m 5 years old. they even come with jokes on the box…. (one box = 23g of carbs)
  • Fruit Wraps – I love these things because they are 1. slim and fit into any purse or pocket I put them in, and 2. aren’t filled with too many carbohydrates and treat a low without skyrocketing my blood sugar. (one wrap = 13g of carbs)

Excited to share more weekly meals in the future. In the meantime, check out my last Trader Joe’s Grocery Haul.

Talk to ya soon – Ariana.

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