THE DIABETES PRESCRIPTION

WHAT YOU NEED BEFORE STARTING THE MEAL PLAN

Pantry Items

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Ingredients

Oil and vinegar

  • Cooking spray
  • Vegetable oil
  • Extra virgin olive oil
  • Sesame oil
  • Rice vinegar
  • Red wine vinegar
  • *real honey*

Spices and seeds

  • Sesame seeds
  • Dried thyme
  • Chili powder
  • cinnamon
  • Dried basil
  • Dry mustard
  • Paprika
  • Crushed red pepper flakes chili flakes
  • Dried tarragon
  • Cumin
  • Curry powder
  • Garam masala powder
  • Dried oregano
  • Cayenne

Other pantry items

  • All-purpose flour
  • Worstershire sauce
  • Sriracha
  • Tahini
  • 4.5 ounce Tomato paste buy this in a tube with a cap.
  • Chocolate protein powder

Recommended Kitchen Equipment

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Equipment

Notes

  • microplane/zester ($7.49). Citrus zest is used in many, many recipes and a microplane makes obtaining zest a breeze. You can also use it on garlic cloves and ginger instead of mincing them.
  • You don't absolutely need a high-speed blender (NutriBullet (49.99)or Ninja ($49.99), for example), but if you want to make the breakfast smoothies this is highly recommended. 
  • Lunch containers ($9.99). This is not absolutely necessary, but will make bringing lunches in easier. There are a ton of options, but I linked these as they are meant to be reused, but if you lost it at work it would not be a big deal.
  • A chef's knife (You absolutely need a good sharp knife. This is a good budget pick for $49.95 according to Wirecutter).
  • prep bowls $14.99. Yes, you need this (you probably need 4-6 of these little bowls). Prep bowls are critical to keeping you organized in the kitchen.
  • You should have 2-3 spatulas