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How to Meal Prep for Fat Loss & More Energy (Low GI)

Josh Bailey

308,215 views

This meal prep demonstration is to help you understand how to eat foods that can help you control your blood sugar levels and prevent insulin spikes.

New cookbook: https://www.solin.stream/joshbailey/p...
My spices: https://cookwithjb.com
Cookware: https://www.carawayhome.com

Best Carbs for Blood Sugar & Blood Pressure

Low Glycemic, High Fiber, Nutrient-Dense

Whole Grains
• Steel-cut oats
• Quinoa
• Barley
• Brown rice (moderate GI, smaller portions are best)
• Whole grain bread/wraps (look for 3g fiber per slice)

Legumes (super stable for blood sugar)
• Lentils
• Chickpeas
• Black beans
• Kidney beans
• Edamame

Vegetables (non-starchy, excellent for BP & sugar)
• Broccoli, spinach, kale
• Cauliflower, zucchini
• Peppers, cucumbers
• Brussels sprouts, asparagus

Fruits (low GI, rich in potassium & antioxidants)
• Berries (blueberries, raspberries, strawberries)
• Apples
• Pears
• Oranges
• Cherries
• Grapefruit (unless on certain meds)

Root Veggies & Other Options
• Sweet potatoes (moderate GI, especially boiled or roasted)
• Carrots
• Beets (support blood flow & lower BP naturally)

Nuts & Seeds (carb + fat balance)
• Chia seeds
• Flaxseeds
• Walnuts
• Almonds
• Pumpkin seeds

#MuscleChef #MealPrep #FoodVlogger #HealthyFood #Kitchen #Diabetes #bloodpressure

20 Comments

@bnanto 1 year ago

"Can't out train a bad diet" Is my new motivation.

@kevinlemelle5402 5 months ago (edited)

I'm going on 60 on November 28th. On a high protein diet. Great video. I will follow.

Five years ago, I almost died by falling hard on the floor and couldn't walk but crawling. Went to the hospital for recovery and rehabilitation for walking. Went back home and had a physical therapist come for exercises. After this, I started to perform 100 bed sit-ups and 100 wheelchair push-ups for six months. Became stronger than ever before. Started to perform monthly exercise routines every month.

@youssefzyadpt2968 1 year ago (edited)

Sweet potato 🍠 salmon , peppers,eggs ,olive oil my best friend in kitchen than come chicken meat ……! Nice video reminder 💪🏽

@kellysquire-z2d 5 months ago

Im a busy ER Nurse working long shifts, and not always making good decision, when eating, often its what I can get my hands on quickly. Im trying to eat healthier and decided to try prepping meals. Ive always thought food prepping didnt taste so good, man I was wrong. I just made this and it was so good!!!! I sustituted so ingredients just because it was what had, I used honey instead of sugar, regular paprika not smoked, and added a little bit of curry powder to the vegetables, just ridiculously good! Thanks so much, going to check out more of your recipes

@fernandadasilva5805 1 year ago

Do you freeze these meals or keep them just in the fridge for 5 days?

@BestMistake25 11 months ago

"You Can't Out Train a Bad Diet." Couldn't have said it better🗣💯

@lifespanwellnessbeauty-60i64 1 year ago

Use Ceylon cinnamon. It helps lower glucose in the blood.👍🏽

@rodpollard4787 5 days ago

Flowers… nice

@nickching3128 1 year ago

Delicious!😮 My personal trainer also says sweet potato and green vege( we mainly used broccoli and green beans ) for prep are so good . I love capscicum too and zucchini!! I prefer chicken or steak over the turkey meat :)

@kerry4987 3 months ago

What a pleasure watching your videos. Love your hints! Thank you!

@MalindlerJackson 9 months ago

Oriental sweet potato is the best highest in nutrition.

@jeffreyfiveash 6 months ago

Josh, U 'da man bruh...thanks for the prep ideas. They've helped me out alot.

@JeroidLong-l9h 3 months ago

Bro that was the bomb came out togood and healthy one of my favorites from now on!!

@KarsenRenae 7 months ago

Hello Josh,
I just made this ! This recipe is simple and easy!
IT TASTE AMAZING! Thank you!

@carolynw4814 4 months ago

Thanks, I really learned a lot. I plan to eliminate those foods that have a high GI. Thanks for all you are doing to help others live their best lives.