Low cooking or ready meal options

[Gardener1234]

Hi I've recently been diagnosed with prediabetes. I often struggle to cook from scratch as due to my autism it can be too overwhelming. I had everything figured out with a mix of ready meals and low cooking options (eg microwave rice and precooked chicken and frozen veg). But now I feel I have to rethink everything and it's really stressful. Can anyone recommend healthy ready meal or low cooking options that are suitable for prediabetes please? I have to keep my cholesterol (saturated fats) low as well due to familial hypercholesterolemia.

 

[mashedupmatt]

Hi @Gardener1234 - sadly a lot of ready meals do contain a lot of carbs but I did inadvertently stumble across a great one (Ironically on the way back from a Diabetes UK volunteer meet up last year) from M&S Food - it was from their high-protein section and it was the 1st time I've ever had Cauliflower rice, which was excellent - look out for the high-protein meals in the supermarket - they can be a bit pricey though, unfortunately

 

[Gardener1234]

Thanks

 

[Leadinglights]

Hi I've recently been diagnosed with prediabetes. I often struggle to cook from scratch as due to my autism it can be too overwhelming. I had everything figured out with a mix of ready meals and low cooking options (eg microwave rice and precooked chicken and frozen veg). But now I feel I have to rethink everything and it's really stressful. Can anyone recommend healthy ready meal or low cooking options that are suitable for prediabetes please? I have to keep my cholesterol (saturated fats) low as well due to familial hypercholesterolemia.

As you are only in the prediabetic zone then you will likely only need to make some modest changes to your carbohydrate intake. Having things like salads, cooked meat, tinned fish, eggs, which you can make meals with little preparation.
Some of the Slimming World or Weight Watchers meals are not too bad on carbs if you avoid those with potatoes, rice or pasta or have half a portion and bulk out with veg or salads.
High protein yoghurts which are low carb and low fat with berries or sugarfree jelly are good deserts.
I don't think you need a complete rethink but cut out the obvious things like cakes, biscuits, sugary drinks and reduce your portions of things like potatoes, rice, bread, pasta and breakfast cereals which are the big hitters.
Have a look at this link for some ideas for meals which may be easy for you to prepare. https://lowcarbfreshwell.com/

 

[saffron15]

I have bought a packet of cauliflower and broccoli rice but haven't tried it yet from Holland and Barrett. I do sometimes buy from the M and S high protein range and find them tasty. Are you prediabetic with a bit of weight to lose especially around your middle? I found when I reduced my carbs and moved a bit more I lost weight. Pre diabetes is a warning to lose a bit of weight, move a bit more eg 10 minute walk after food plus be mindful of carbs in your diet. Only you know what you want to stop eating, what you want to replace and what you will reduce portion size. Basically meat fish eggs and veg fine. Cut added sugar on food or in drinks. Start by reducing it and or consider sweetners. If you buy packaged food look under nutrition to find carbs. Rice pasta and potatoes are carby. I've given up pasta as it is bad for me. I use an alternative from Holland and Barreft. I still eat some bread and some potato. With prepackaged food I check the carbs and make a judgment. If other meals have been light on carbs I may choose it. I often cook fish or veg in the microwave. If you are in M and S I like the lemon and pepper smoked salmon either with salad or on a piece of bread with cream cheese. I sometimes buy a sachet of baby beetroot from M and S, im sure its stocked in other shops too. Beetroot is slightly starchy but I like adding a few to salad or even heated with veg.

Tonight I've had poached salmon with watercress and a few new potatoes. I did the new potatoes in the microwave. Salmon is easy to poach in water but in fact M and S sells poached salmon Fillets and I used one.

In essence take things slowly. You might decide to replace the rice but generally it will be watching portions size of carbs, choosing fruit that is less fattening eg berries apples and pears and leaving tropical fruit as an occasional treat. Reduce amount of pastry. I still have the occasional cake and sometimes a small pie with lots of veg. Pie is from my WI market but my local butcher sells them too.

With time you may find some new things you enjoy.

 

[saffron15]

I went into M and S today after a language class and bought a chicken katsu from the high protein range. I have occasionally bought from there. This one was new to me. It included cauliflower rice, grated carrot, red pepper and edamame beans. The cauliflower rice was a bit dull. The sauce was tasty. It was 10 grams of carbs. I was going to eat it tomorrow but ate it this evening. It was chosen mainly because it had a yellow sticker and what I had intended to eat will be fine tomorrow. Pre diabetes I would occasionally buy Indian or pasta from M and S but they are too high carb for me.

 

[everydayupsanddowns]

Some members mention frozen veggie mixes which they find very handy.

Others mention replacement sources of carbs like konjac- or bean-based pasta and noodles.

Cauliflower can be a great staple, and is also available ready prepared and frozen.

As others have said, hopefully just some slight reductions to the portion sizes of carbs, and proportions of meals might help steer your meal choices in a more BG-friendly direction 🙂

 

[Lucyr]

Some members mention frozen veggie mixes which they find very handy.

You can buy “steam bags” of frozen veg but I find them quite expensive and can be tricky to manage safely opening them with the steam. If you get a microwave soup cup though, the kind with a lid and the steam vent, you can put just a little water in the bottom, add the frozen veg (the kind of veg you would see in the steam bags) then microwave. It’s safer to get out of the microwave because of the handle on the cup and the solid lid being more predictable than a soft hot bag.

It can reduce the carbs and increase nutrients in any meal if you have a pile of veg filling some of the plate

 

[everydayupsanddowns]

You can buy “steam bags” of frozen veg but I find them quite expensive and can be tricky to manage safely opening them with the steam. If you get a microwave soup cup though, the kind with a lid and the steam vent, you can put just a little water in the bottom, add the frozen veg (the kind of veg you would see in the steam bags) then microwave. It’s safer to get out of the microwave because of the handle on the cup and the solid lid being more predictable than a soft hot bag.

It can reduce the carbs and increase nutrients in any meal if you have a pile of veg filling some of the plate

That’s a great tip @Lucyr - thank you!

Yep I’m a great fan of filling a plate with low carb veg to make a lower carb meal more satisfying. 🙂

 

[medidia]

I'm a fan of chucking everything in a cooker, push a dew buttons and get a meal out at the end. You can get a cheap slow/pressure cooker and make stews, souos, curries. You can buy cheaper cuts of meat and it pays for itself. You van even chuck a while chicken in. The alternative is an air fryer, again chuck meat or veggies in, like whole peppers or courgettes, carrots etc cut in half.

 

[medidia]

I don't know if this is something that would help you, but I'm a fan of chucking everything in a cooker, push a few buttons and get a meal out at the end. You can get a cheap slow/pressure cooker and make stews, soups, curries. You can buy cheaper cuts of meat and it pays for itself. You can even chuck a whole chicken in (and buying a whole chicken is cheaper than buying separate cuts), you can freeze the meat. The alternative is an air fryer, again chuck meat or veggies in, like whole peppers or courgettes, carrots etc cut in half.

 

[Lucyr]

I'm a fan of chucking everything in a cooker, push a dew buttons and get a meal out at the end. You can get a cheap slow/pressure cooker and make stews, souos, curries.

Are you autistic though? Many autistic people can’t eat food all mixed up like that and soups stews and curries aren’t possible to eat.

 

[medidia]

Are you autistic though? Many autistic people can’t eat food all mixed up like that and soups stews and curries aren’t possible to eat.

I don't know what he can eat, that's why I said I don't know if my suggestions can help. I'm nurodivergent but not autistic. What you said is useful for future reference, I didn't know, I was only thinking about the preparation, not the eating. I appreciate you explaining.

 

[debs248]

Are you autistic though? Many autistic people can’t eat food all mixed up like that and soups stews and curries aren’t possible to eat.

On the other hand, many people with autism find their biggest problem is the burnout from the cooking process and benefit from a one pot meal solution. Since my husband discovered the slow cooker it has revolutionised his ability to cook nutritious meals!