Diabetes Meal Prep



Prep Time:

20 minutes

Cook Time:

50 minutes


Vegan Meatloaf Muffins

  • 1 (15 ounce) can chickpeas, drained and rinsed
  • 1 cup panko breadcrumbs
  • 1 medium celery stalk, diced
  • 1 medium carrot, diced
  • 1 small onion, roughly chopped
  • 3 garlic cloves, minced
  • 2 tablespoons tomato paste
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons nutritional yeast flakes*
  • 1 1/2 tablespoons soy sauce
  • 1 tablespoon ground flaxseed
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon black pepper

Vegan Meatloaf Muffin Sauce

  • 1 cup canned tomato sauce
  • 2 tablespoons tomato paste
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon salt, or to taste

Broccoli Salad

  • 4-6 cups broccoli florets
  • 1/3 red onion, diced
  • 1/4 cup dried cranberries (optional)
  • 1/2 cup white cheddar cheese, cubed
  • 3 tablespoons roasted and unsalted sunflower seeds

Honey Mustard and Yogurt Dressing

  • 6 Tablespoons Plain Yogurt
  • 2 Tbsp. apple cider vinegar
  • 1 ½ Tablespoons Dijon mustard
  • 2 Tablespoons honey
  • ½ tsp. garlic powder
  • ½ tsp. salt
  • Pinch of black pepper


  • Directions for Vegan Meatloaf Muffins and Sauce:

    1. Preheat the oven to 350° and lightly oil a standard-size muffin tin.
    2. Place the chickpeas, panko, celery, carrot, onion, garlic, tomato paste, balsamic vinegar, nutritional yeast, soy sauce, flaxseed, basil, oregano, thyme and black pepper into the bowl of a food processor.
    3. Pulse until the ingredients are finely chopped and well mixed.
    4. Divide the mixture among the oiled muffin cups, forming a dome at the top of each muffin.
    5. Bake the muffins for 35 minutes.
    6. While the muffins bake, stir all of the sauce ingredients together in a small bowl.
    7. After 35 minutes of baking, remove the muffins from the oven and cover the tops with a few spoonfuls of sauce. Reserve any excess sauce for serving.
    8. Return the muffins to the oven and bake for another 5 to 10 minutes, until the sauce is set and the muffins pull away from the sides of the tins slightly.
    9. Remove the muffins from the oven and allow them to cool for about 10 minutes.
    10. Gently run a knife along the edges of each muffin to loosen it from the tin before removing.
    11. If you have any leftover sauce, heat it up for a few minutes and serve it with the muffins.


    *Nutritional yeast is similar to the yeast that people use in baking, but it undergoes a heating and drying process that renders it inactive. Nutritional yeast is an excellent source of vitamins, minerals, and high-quality protein, including B vitamins, potassium, calcium, and iron. It comes in the form of flakes or as a powder and has a savory, nutty, or cheesy flavor. People can add it as a savory seasoning to a variety of dishes, including pasta, vegetables, and salads.



  • Directions for Broccoli Salad with Honey Mustard and Yogurt Dressing:

    This delicious salad includes plenty of vitamins and minerals for your body. Because of the honey in the dressing and cranberries, please adjust if needed to lower the amounts of sugar in this recipe.

    Blanch broccoli florets for 1 minute. Place broccoli florets, red onions, cheese and cranberries in a large bowl. Whisk together dressing ingredients, taste and adjust seasons. Pour dressing over salad and toss well to coat. Stir in sunflower seeds just before serving.


Nutrition for Vegan Meatloaf Muffins and Sauce:

Total Calories 234; Total Fat 3g; Saturated Fat 0g; Cholesterol 0mg; Sodium 700mg; Potassium 327mg; Total Carbohydrates 39g; Dietary Fiber 8g; Sugars 8g; Protein 12g

To reduce carbs, use less sauce on each muffin and less breadcrumbs in the main dish


Nutrition for ¼ of Recipe for Broccoli Salad with Honey Mustard and Yogurt Dressing:

Calories 219; Total Fat 9g; Saturated Fat 3g; Cholesterol 18mg; Sodium 600mg; Potassium 38mg; Total Carbohydrates 25g; Dietary Fiber 2g; Sugars 17g; Protein 9g