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

Does your insurance cover daily coaching and a smart scale from Lark?

Find out now with our 2-minute eligibility quiz!
Check my eligibility
Close icon
< Back to Resource Center
< Back to Member Blog

Healthy Home-Cooked Meals to Prevent Diabetes

Natalie
Stein
September 22, 2022
Healthy Home-Cooked Meals to Prevent Diabetes - Lark Health
Lark

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
LOW RISK
Risk Level
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

What could 15% weight loss mean for you?

Feel more energetic and significantly reduce your risk of chronic conditions like diabetes and cardiovascular disease.

By clicking the button above, you agree to the Lark Terms & Conditions, Privacy Policy, and SMS Terms.

Current Weight: 250 lbs
120 lbs
500 lbs
Your weight loss could be*
- - lbs
Your new weight: -- lbs
Am I eligible?

By clicking the button above, you agree to the Lark Terms & Conditions, Privacy Policy, and SMS Terms.

*Results may vary. Based on the average weight loss in three, 68-week clinical trials of patients without diabetes who reached and maintained a dose of 2.4mg/week of GLP-1 treatment, along with a reduced-calorie diet and increased physical activity. View study here.
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

Eating better is one of the best ways to lower risk for type 2 diabetes, and surprises can certainly put a damper on things. Ordering at a restaurant or picking up a prepared meal at a supermarket can lead to a meal that is shockingly high in calories, carbs, and fat due not only to portion size, but to extras such as cooking fats, heavy sauces, and hidden sugars and starches.

The Lark DPP check-in hit the nail on the head by pointing out that the sure-fire way to know exactly what is in your food is to prepare it yourself. You do not have to be a gourmet chef or set aside tons of time to put together a healthy meal. Here are a few ideas for breakfast, lunch, and dinner.

Breakfast

Greek-Style Scrambled Eggs

A high-protein breakfast can get you through the morning with plenty of energy. Many breakfasts are high in added sugar, such as in sweetened cereal, pastries, syrup, or jam, in starches from bagels or pancakes, or in unhealthy fats from sausage or bacon. Your breakfast does not need to be!

The general formula is to have some protein, a serving of vegetables or fruit, and possibly a whole grain or some healthy fat. These are a few easy ideas.

  • Scrambled egg whites with spinach, tomatoes, feta cheese, avocado, and oregano.
  • Omelet with cheddar cheese and zucchini served with whole-grain toast.
  • Peanut butter and berries in a whole-grain pita pocket.
  • Unsweetened shredded wheat and 1/2 sliced banana in milk.
  • Plain oatmeal made with almond milk plus sliced almonds and strawberries.
  • Buckwheat pancakes with cottage cheese and cantaloupe.

Lunch

Quinoa Salad

The choice of lunches can make the difference between being lethargic and productive in the afternoon. Greasy fast food and too many carbs, such as in large sandwiches or fried rice, can lead to sleepiness and a real struggle to get through the rest of the day. Healthy fats and antioxidants can keep your brain clear, while fiber and protein can again keep your belly full.

These options can be just as easy as going to the nearest drive-through.

  • Baby carrots with peanut butter, plus an apple.
  • Whole-grain crackers with tuna, and an orange.
  • Whole-grain pita pocket with pureed avocado, cooked chicken breast, and lettuce and tomato.
  • Romaine lettuce with garbanzo beans, clementine wedges, grape tomatoes, mushrooms, vinaigrette, and shredded cheese.
  • Quinoa salad with tomatoes, red peppers, celery, chicken or tofu, and olive oil.
  • Fat-free refried beans, salsa, and cheese over a bed of lettuce.
  • Veggie or turkey burger naked or on a whole-grain bun, with mustard, lettuce, and tomatoes.
  • Chili
  • Lentil or split pea soup made with low-sodium broth.
  • Soup made with low-sodium broth and onions, carrots, and parsnip plus any other vegetables, plus leftover cooked beans, chicken, fish, turkey burger, or tofu, plus sweet potato, brown rice, barley, or bulgur (make a big batch on the weekend if you want!).

Dinner

Whole-grain pasta

Dinner can be such a great end to the day, or such a bad one! A good dinner can lead to better sleep and a smaller waistline, while a dinner that is less well-chosen can keep you up at night while adding unneeded calories. In general, a few whole grains, not too much fat, and a bit of protein can set the stage for good sleep tonight and good energy tomorrow.

These are some quick and easy options.

  • Fish (e.g., tilapia, halibut, or salmon) with asparagus or other vegetables and sweet potatoes, baked in foil packets in the oven.
  • Chili with beans, tomatoes, onions, green peppers, and (optional) ground turkey or vegetarian soy protein.
  • Whole-grain or bean pasta tossed with olive oil, basil, and cooked garlic, tomatoes, onions, and zucchini.
  • Baked salmon topped with a sauce with yogurt, curry powder, pepper, lemon juice, and diced onion, served with brown rice and steamed broccoli.
  • Skillet meal with a base of ground turkey or chicken, olive oil, and vegetables, and a starch. Try it Mexican-style with bell peppers, tomatoes, corn, black beans, and taco seasoning, Italian-style with zucchini, green beans, whole-grain penne, and Italian seasoning, or Thai-style with peanuts, snow peas, carrot slices, broccoli, bok choy, and light soy sauce.
  • Stewed chicken with olives, artichoke hearts, and eggplant.

It is not that hard to make a healthy meal at home, and the benefits can be far-reaching. Not only can you save money by cooking for yourself, but you can choose exactly what is in your food. By selecting your own ingredients, you can have better control over your blood sugar and weight, and experience better energy and sleep patterns.

Calorie and nutrient information in meal plans and recipes are approximations. Please verify for accuracy. Please also verify information on ingredients, special diets, and allergens.

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

See if Ozempic® is covered by insurance

Curb cravings and reach your weight loss goals!
AM I ELIGIBLE?

Similar posts

A high-protein meal plan can be filling, nutritious, and tastyA high-protein meal plan can be filling, nutritious, and tasty

Healthy High-Protein Meal Plan for Weight Loss with or without GLP-1 Medications

This meal plan has 1,600 calories and 90-110 grams of protein daily to support weight loss and muscle repair, on or off of GLP-1 medications. It emphasizes balanced, simple meals to help reach goals.

Learn more
Fresh foods with protein and fiber fit perfectly into a Mediterranean dietFresh foods with protein and fiber fit perfectly into a Mediterranean diet

Meal Plan for a Healthy Mediterranean Diet

A Mediterranean diet aids heart health and weight loss with lean proteins, veggies, and healthy fats. The blog provides a 7-day meal plan with taste, easy-to-prepare dishes for anyone to enjoy.

Learn more