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Low cooking or ready meal options

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Gardener1234

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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.
 
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 said:
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.
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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/
 
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.
 
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