BREAKFAST IDEAS
Cinnamon Coconut Apple Parfait
Total Time: 5 Min. | Prep Time: 5 Min. | Cook Time: 0 Min.
Ingredients
• 1/2 apple (diced)
• 2 tbsp cream cheese
• 1 tbsp coconut chips
• 2 tbsp cream cheese
• 1 tbsp coconut chips
Instructions
• In a bowl, mix diced apple with cream cheese
• top with coconut chips for a naturally sweet, fiber-rich parfait.
• top with coconut chips for a naturally sweet, fiber-rich parfait.
Recommended
Apples and coconut chips provide fiber, helping to regulate blood sugar.
BREAKFAST IDEAS
Scrambled Eggs w/ Bell Peppers & Onions
Total Time: 10 Min. | Prep Time: 5 Min. | Cook Time: 5 Min.
Ingredients
• 2 eggs
• 1/4 yellow onion (diced)
• 1/2 bell pepper (diced)
• 1 tsp lemon juice
• 1/4 yellow onion (diced)
• 1/2 bell pepper (diced)
• 1 tsp lemon juice
Instructions
• Sauté onion and bell pepper
• then scramble in eggs
• Finish with a squeeze of lemon.
• then scramble in eggs
• Finish with a squeeze of lemon.
Recommended
This high-protein, low-carb breakfast supports steady energy levels.
BREAKFAST IDEAS
Hot Cinnamon Apple Tea
Total Time: 10 Min. | Prep Time: 5 Min. | Cook Time: 5 Min.
Ingredients
• 1 tea bag
• 1/2 apple (sliced)
• 1/2 tsp coconut chips
• 1/2 apple (sliced)
• 1/2 tsp coconut chips
Instructions
• Steep tea with apple slices and coconut chips for a naturally sweetened, cozy drink.
Recommended
Monkfruit sweetener won’t spike blood sugar, making this a great warm beverage option.
LUNCH IDEAS
Turkey Meatball Salad
Total Time: 10 Min. | Prep Time: 5 Min. | Cook Time: 5 Min.
Ingredients
• 2 turkey meatballs
• 1 cup salad greens
• 1/2 bell pepper (sliced)
• 2 tbsp tomato sauce
• 1 cup salad greens
• 1/2 bell pepper (sliced)
• 2 tbsp tomato sauce
Instructions
• Warm meatballs
• Serve over salad greens with bell peppers and tomato sauce.
• Serve over salad greens with bell peppers and tomato sauce.
Recommended
Protein and fiber work together to slow digestion, preventing blood sugar spikes.
LUNCH IDEAS
Creamy Celery Sticks
Total Time: 5 Min. | Prep Time: 5 Min. | Cook Time: 0 Min.
Ingredients
• 3 celery sticks
• 2 tbsp cream cheese
• 1 tbsp coconut chips
• 2 tbsp cream cheese
• 1 tbsp coconut chips
Instructions
• Spread cream cheese onto celery sticks
• Sprinkle with coconut chips
• Serve and Enjoy
• Sprinkle with coconut chips
• Serve and Enjoy
Recommended
A great balance of fiber, protein, and healthy fats for blood sugar control.
LUNCH IDEAS
Lemon-Garlic Pasta Salad
Total Time: 15 Min. | Prep Time: 5 Min. | Cook Time: 10 Min.
Ingredients
• 1/2 cup whole wheat pasta
• 1/4 yellow onion (sliced)
• 1/2 bell pepper (diced)
• 1 tsp lemon juice
• 1/4 yellow onion (sliced)
• 1/2 bell pepper (diced)
• 1 tsp lemon juice
Instructions
• Cook Pasta
• Mix cooked pasta with onion, bell pepper
• Add lemon juice for a light, refreshing salad.
• Serve and Enjoy
• Mix cooked pasta with onion, bell pepper
• Add lemon juice for a light, refreshing salad.
• Serve and Enjoy
Recommended
Protein and fiber work together to slow digestion, preventing blood sugar spikes.
DINNER IDEAS
Turkey Meatballs with Sweet Potato Mash
Total Time: 15 Min. | Prep Time: 5 Min. | Cook Time: 10 Min.
Ingredients
• 2 turkey meatballs
• 1/2 sweet potato (mashed)
• 2 tbsp tomato sauce
• 1/2 sweet potato (mashed)
• 2 tbsp tomato sauce
Instructions
• Heat turkey meatballs
• Serve over mashed sweet potatoes with tomato sauce.
• Serve and Enjoy
• Serve over mashed sweet potatoes with tomato sauce.
• Serve and Enjoy
Recommended
Sweet potatoes offer slow-digesting carbs, keeping blood sugar stable.
LUNCH IDEAS
Bell Pepper & Turkey Meatball Stir-Fry
Total Time: 15 Min. | Prep Time: 5 Min. | Cook Time: 10 Min.
Ingredients
• 2 turkey meatballs
• 1/2 bell pepper
• 1/4 yellow onion
• 2 tbsp tomato sauce
• 1/2 bell pepper
• 1/4 yellow onion
• 2 tbsp tomato sauce
Instructions
• Heat a pan
• Sauté onions and bell peppers (sliced)
• Add chopped meatballs and tomato sauce.
• Sauté onions and bell peppers (sliced)
• Add chopped meatballs and tomato sauce.
Recommended
A low-carb, high-protein dish with anti-inflammatory ingredients.
DINNER IDEAS
Pasta with Creamy Tomato Sauce
Total Time: 15 Min. | Prep Time: 5 Min. | Cook Time: 10 Min.
Ingredients
• 1/2 cup whole wheat pasta
• 2 tbsp tomato sauce
• 1 tbsp cream cheese
• 2 tbsp tomato sauce
• 1 tbsp cream cheese
Instructions
• Cook pasta
• In a bowl add cooked pasta and mix with tomato sauce
• Add cream cheese for a creamy finish.
• In a bowl add cooked pasta and mix with tomato sauce
• Add cream cheese for a creamy finish.
Recommended
Whole wheat pasta has more fiber than white pasta, helping with blood sugar control.
BREAKFAST IDEAS
Peanut Butter Banana Oatmeal
Total Time: 7 Min. | Prep Time: 2 Min. | Cook Time: 5 Min.
Ingredients
• 1/2 cup rolled oats
• 1 cup skim milk
• 1/2 banana (sliced)
• 1 tbsp peanut butter
• Dash of z’atar seasoning (optional)
• 1 cup skim milk
• 1/2 banana (sliced)
• 1 tbsp peanut butter
• Dash of z’atar seasoning (optional)
Instructions
• Cook oats in milk over medium heat for 5 minutes
• Stir in peanut butter
• Top with banana slices, and sprinkle z’atar if desired.
• Stir in peanut butter
• Top with banana slices, and sprinkle z’atar if desired.
Recommended
The combination of fiber-rich oats, protein-packed peanut butter, and bananas provides sustained energy and helps regulate blood sugar.
BREAKFAST IDEAS
Cottage Cheese & Banana Toast
Total Time: 5 Min. | Prep Time: 3 Min. | Cook Time: 2 Min.
Ingredients
• 1 slice Healthy Vibes Bread
• 1/4 cup cottage cheese
• 1/2 banana (sliced)
• Pinch of z’atar.
• 1/4 cup cottage cheese
• 1/2 banana (sliced)
• Pinch of z’atar.
Instructions
• Toast bread
• Spread cottage cheese
• Top with banana slices, and sprinkle z’atar.
• Spread cottage cheese
• Top with banana slices, and sprinkle z’atar.
Recommended
Cottage cheese adds protein, while whole-grain bread and banana provide fiber and natural sweetness.
BREAKFAST IDEAS
Scrambled Eggs with Z’atar Chickpeas
Total Time: 8 Min. | Prep Time: 3 Min. | Cook Time: 5 Min.
Ingredients
• 2 eggs
• 1/4 cup roasted chickpeas
• 1 tsp z’atar
• 1 tbsp skim milk
• 1/4 cup roasted chickpeas
• 1 tsp z’atar
• 1 tbsp skim milk
Instructions
• Beat eggs with milk
• Scramble over medium heat
• Top with chickpeas and z’atar
• Scramble over medium heat
• Top with chickpeas and z’atar
Recommended
Eggs provide high-quality protein, while chickpeas add fiber and crunch for balanced blood sugar levels.
LUNCH IDEAS
Tuna & Cucumber Salad
Total Time: 5 Min. | Prep Time: 5 Min. | Cook Time: 0 Min.
Ingredients
• 1 pouch tuna
• 1/2 cucumber (diced)
• 1/4 cup salad greens
• 1/2 lemon
• 1/2 cucumber (diced)
• 1/4 cup salad greens
• 1/2 lemon
Instructions
• Dice cucumber
• Mix all ingredients in a bowl and serve.
• Mix all ingredients in a bowl and serve.
Recommended
Lean protein from tuna and fiber from cucumbers help with blood sugar control and satiety.
LUNCH IDEAS
Tomato Basil Soup w/ Healthy Vibes Toast
Total Time: 7 Min. | Prep Time: 2 Min. | Cook Time: 5 Min.
Ingredients
• 1 cup Low Sodium Tomato Basil w/ Rice Soup
• 1 slice Healthy Vibes Bread
• 1 tsp peanut butter (optional).
• 1 slice Healthy Vibes Bread
• 1 tsp peanut butter (optional).
Instructions
• Heat soup
• Toast bread,
• Spread peanut butter on toast (optional)
• Serve toast on the side of soup
• Toast bread,
• Spread peanut butter on toast (optional)
• Serve toast on the side of soup
Recommended
Low-sodium soup with fiber-rich bread makes for a balanced and heart-healthy meal.
LUNCH IDEAS
Eggplant & Chickpea Wrap
Total Time: 8 Min. | Prep Time: 5 Min. | Cook Time: 3 Min.
Ingredients
• 1/2 roasted eggplant (sliced),
• 1/4 cup roasted chickpeas
• 1 tbsp hummus (if available)
• 1 Healthy Vibes Bread slice.
• 1/4 cup roasted chickpeas
• 1 tbsp hummus (if available)
• 1 Healthy Vibes Bread slice.
Instructions
• Mash eggplant
• Spread on bread
• Top with chickpeas
• And roll into a wrap.
• Spread on bread
• Top with chickpeas
• And roll into a wrap.
Recommended
High in fiber and plant-based protein, this wrap supports stable blood sugar levels.
DINNER IDEAS
Lemon Grilled Eggplant & Salad
Total Time: 7 Min. | Prep Time: 2 Min. | Cook Time: 5 Min.
Ingredients
• 1/2 eggplant (sliced)
• 1 cup salad greens
• 1 tbsp lemon juice
• 1 tbsp skim milk (for dressing).
• 1 cup salad greens
• 1 tbsp lemon juice
• 1 tbsp skim milk (for dressing).
Instructions
• Grill eggplant
• Mix salad with lemon dressing
• Serve together.
• Mix salad with lemon dressing
• Serve together.
Recommended
Eggplant provides antioxidants, and salad greens add fiber for a blood sugar-friendly meal.
DINNER IDEAS
Tuna & Chickpea Stuffed Celery
Total Time: 5 Min. | Prep Time: 5 Min. | Cook Time: 0 Min.
Ingredients
• 1 pouch tuna
• 1/4 cup roasted chickpeas
• 3 celery sticks
• 1/4 cup roasted chickpeas
• 3 celery sticks
Instructions
• Mash tuna and chickpeas together
• Stuff into celery sticks
• Serve and enjoy!
• Stuff into celery sticks
• Serve and enjoy!
Recommended
A crunchy, high-protein, and fiber-rich meal that helps stabilize blood sugar.
DINNER IDEAS
Egg & Cucumber Open-Faced Sandwich
Total Time: 7 Min. | Prep Time: 2 Min. | Cook Time: 5 Min.
Ingredients
• 1 boiled egg (sliced)
• 1/2 cucumber (sliced)
• 1 slice Healthy Vibes Bread
• 1 tbsp cottage cheese.
• 1/2 cucumber (sliced)
• 1 slice Healthy Vibes Bread
• 1 tbsp cottage cheese.
Instructions
• Spread cottage cheese on bread
• Top with egg and cucumber slices
• Serve
• Top with egg and cucumber slices
• Serve
Recommended
This meal provides a balance of protein, fiber, and healthy fats for long-lasting energy.
