Want more tips and tricks for reaching your health goals? Join Lark!

Take our 2-minute survey to find out if you’re eligible to join Lark which includes a smart scale and the chance to earn a Fitbit®.
Start now
*Terms and conditions apply
Close icon
< Back to Resource Center
< Back to Member Blog

A Healthy Meal at a Moment's Notice

October 23, 2019
A Healthy Meal at a Moment’s Notice - Lark Health

Are you at risk of prediabetes?

Lark can help lower your risk for Type 2 Diabetes through healthy habit formation, and data tracking.
Height: 5 ft 4 in
4' 0"
7' 0"
Weight: 160 lbs
90 lbs
500 lbs
Risk Level
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

As you learned in the Lark DPP check-in, you can make healthy eating easier with some smart supermarket shopping that includes stocking up on lean proteins, vegetables, and whole grains. What can you do with those ingredients, though, and how can you get a healthy meal on the table (or in your belly) whenever you need one?

Grocery Shopping

Shop and Cook Like a Healthy Pro

Set yourself up for success by buying the healthy foods you need for the week. Make a list with any staples you may need to stock up on as well as the fresh foods you need. You can speed up your meal planning without getting bored by establishing a regular pattern, such as:

  • Monday - chicken (such as roasted with vegetables)
  • Tuesday - fish (such as pan-seared with citrus salsa or roasted in foil with vegetables)
  • Wednesday - chicken (such as stir fry or baked with pasta sauce)
  • Thursday - meatless (such as veggie burger or vegetarian burrito)
  • Friday - ground turkey (such as chili or stuffed peppers)

It is okay if you cannot go mid-week to the store to buy more fresh vegetables. You can buy them once a week, cook the ones with a short shelf life, and freeze them to use throughout the week. Similarly, plan to eat short-lived fruit such as berries first, and have longer-lasting fruit such as apples and oranges later in the week. 

Prepping Ahead

Quinoa Salad

Next, prepare those nutritious groceries as much as possible. Cook and freeze perishable ones, such as some vegetables and your proteins, leaving out only the ones you will use in the next few days. Consider making a big batch of grain, such as quinoa or brown rice, and beans or lentils to use in the upcoming week. You can make and freeze some recipes, such as chili, soup, stew, breakfast egg-based muffins, and casseroles, to use as you need them later in the week.

Quick Breakfast, Lunch, and Dinner

Plate method to lose weight

If you have time to order in or go out, you have time to make a healthy breakfast, lunch, or dinner. An easy tool for meal planning is the plate method: fill half your plate (or bowl!) with non-starchy vegetables and divide the rest of your plate evenly between lean proteins and whole grains or starchy vegetables. You can substitute fruit for the non-starchy vegetables once a day, often at breakfast.

These are some ideas for breakfast, lunch, and dinner that take minimal cooking and/or can be prepared ahead of time.

Fast Food

Veggie burger

The average American has fast food nearly every other day, so you may want to know how to get a healthy fast food meal. The good news is that most fast food restaurants offer good choices.

Healthy eating can be challenging, especially when you are busy. However, it gets easier with practice and with support. Lark DPP can give you that support with healthy eating tips and easy food prep ideas. Keep using the app to become an expert in healthy eating at a moment's notice!

About Lark

Lark helps you eat better, move more, stress less, and improve your overall wellness. Lark’s digital coach is available 24/7 on your smartphone to give you personalized tips, recommendations, and motivation to lose weight and prevent chronic conditions like diabetes.

Read more

Get healthier with Lark & earn a Fitbit®

Lose weight, get more active, and eat better.
take 1-minute survey

Similar posts

Diabetes and Rice: Does Rice Contain Sugar? - Lark HealthDiabetes and Rice: Does Rice Contain Sugar? - Lark Health

Diabetes and Rice | Can I Eat Rice With Diabetes?

When you have diabetes, what you eat is a large part of maintaining blood sugar levels. Is rice safe for diabetes? It depends on what kind!

Learn more
5 Easy, Diabetes-Friendly Breakfast Ideas - Lark Health5 Easy, Diabetes-Friendly Breakfast Ideas - Lark Health

5 Easy, Healthy Breakfast Ideas for Prediabetes

A healthy prediabetic breakfast can stabilize blood sugar and improve insulin action for hours, and it need not take hours to prepare.

Learn more
9 Healthy Fast Food Breakfast Options for Diabetes - Lark Health9 Healthy Fast Food Breakfast Options for Diabetes - Lark Health

9 Tips For A Healthy Fast Food Breakfast for Diabetes

Eating fast food can be hard to avoid. Here are some tips for a healthy fast food breakfast for diabetes to keep blood sugar stable.

Learn more