How do I choose meals that meet my nutrition needs?

Here are some tips from our Registered Dietician that will help you choose menu items that make sense for you!

Diabetic-Friendly: Plant-based meals are often higher in carbohydrates, but they also contain nutrients that support insulin sensitivity, gut health, and heart health. Many of our meals are rich in magnesium, potassium, prebiotics, probiotics, fiber, whole grains, lean proteins, and unsaturated fats—all of which can play a beneficial role in diabetes management.

Looking to reduce carbs?

• Choose from our low-carb options (under 65g of carbs per serving).
• Consider using smaller portions of grains, noodles, or potatoes to help lower the total carbohydrate content.

Important: Always talk to your doctor or endocrinologist before making dietary changes—especially if you're on insulin, as your dose may need adjustment.

Cholesterol Support: One of the perks of plant-based eating is the natural cholesterol-lowering effect of phytosterols found in plants. Eating more plants is already a great start! 

To support healthy cholesterol levels:

• Aim for 25–30 grams of fiber per day.
• Look for our meals marked with the high fiber icon to help meet your fiber goals.  

Sodium Intake: Our nutrition info includes all measured added salt in each recipe. To lower sodium:

• Limit ingredients like olives, capers, pickles, kimchi, canned tomatoes, and chili garlic sauce.
• Drain and rinse canned/boxed items—we include this step in many recipes, and it can reduce sodium by about 40% (already reflected in our nutrition analysis).
• Skip or reduce the added salt during cooking if needed.

Weight Loss or Maintenance: Our nutrition info includes any oil used in our recipes (oil = 9 calories per gram, compared to 4 calories per gram for protein or carbs). 

Tips to reduce calories:

• Use an oil sprayer to lightly coat ingredients instead of pouring - this can help reduce the amount f oil used in a recipe (and calories too)! We recommend something like this.
• Focus on meals high in fiber and protein—they’ll help keep you full for loner periods of time.  Purple Carrot meals marked with our high fiber icon and our high protein icon too.