Recipes

BREAKFAST IDEAS

Philly Muffin Egg Sandwich

  Total Time: 7 Min. | Prep Time: 2 Min. | Cook Time: 5 Min.
Ingridients
• 1 whole wheat muffin
• 1 egg
• 1 slice of Swiss cheese
• Unsalted butter (optional, for toasting)
Instructions
• Toast the whole wheat muffin.
• Cook the egg in a nonstick skillet (scrambled, over easy, or sunny-side up).
• Layer the egg and Swiss cheese inside the muffin.
Recommended
This balanced breakfast provides fiber, protein, and healthy fats to keep blood sugar levels stable throughout the morning.

BREAKFAST IDEAS

Citrus-Spiced Sweet Potato Bowl

  Total Time: 7-9 Min. | Prep Time: 2 Min. | Cook Time: 5-7 Min.
Ingridients
• 1 sweet potato
• 1 tsp citrus spice blend
• 1 tbsp unsalted butter
Instructions
• Microwave the sweet potato until soft (about 5-7 minutes).
• Slice open the sweet potato and mash with a fork.
• Mix in unsalted butter and sprinkle with citrus spice blend for flavor.
Recommended
Sweet potatoes are rich in fiber and slow-digesting carbohydrates, making them a great option for maintaining steady blood sugar levels

BREAKFAST IDEAS

Apple and Swiss Cheese Plate

  Total Time: 7-9 Min. | Prep Time: 2 Min. | Cook Time: 5-7 Min.
Ingridients
• 1 apple, sliced
• 2 slices Swiss cheese
Instructions
• Slice the apple into wedges.
• Pair with Swiss cheese slices for a quick and tasty breakfast.
Recommended
Combining fruit with protein and fat helps slow down sugar absorption, reducing blood sugar spikes.

LUNCH IDEAS

Black Bean Salad with Vinaigrette

  Total Time: 5 Min. | Prep Time: 5 Min. | Cook Time: 0 Min.
Ingridients
• 1 cup low-sodium black bean soup (use as a base)
• 1 handful salad greens
• Juice of 1/2 lemon
• 1 tsp citrus spice blend
Instructions
• Combine salad greens and a portion of black bean soup in a bowl.
• Squeeze fresh lemon juice on top and sprinkle with citrus spice blend.
Recommended
This fiber-packed salad supports digestion and helps keep blood sugar levels steady after a meal.

LUNCH IDEAS

Chicken and Bell Pepper Wraps

  Total Time: 10 Min. | Prep Time: 5 Min. | Cook Time: 5 Min.
Ingridients
• 1/4 pound chicken skewers, cooked and sliced
• 1 large bell pepper, sliced into wide strips
• Salad greens
Instructions
• Use bell pepper slices as wraps, filling each with chicken and salad greens.
• Roll tightly for a crunchy, high-protein lunch.
Recommended
This low-carb option is rich in lean protein and fiber, making it perfect for stabilizing blood sugar during the day

LUNCH IDEAS

Sweet Potato and Chickpea Bowl

  Total Time: 7-9 Min. | Prep Time: 2 Min. | Cook Time: 5-7 Min.
Ingridients
• 1 sweet potato
• 1.5 oz roasted chickpeas
• Salad greens
Instructions
• Microwave or bake the sweet potato until soft, then cube it.
• Toss with salad greens and roasted chickpeas for added crunch.
Recommended
The combination of fiber-rich sweet potato and protein-packed chickpeas helps keep you full and supports healthy blood sugar control

DINNER IDEAS

Lemon Herb Chicken with Bell Pepper Sauté

  Total Time: 12-13 Min. | Prep Time: 5 Min. | Cook Time: 7-8 Min.
Ingridients
• 1/4 pound chicken skewers
• 1 large bell pepper, sliced
• Juice of 1/2 lemon
Instructions
• Sauté sliced bell peppers in a skillet with a bit of unsalted butter.
• Add the cooked chicken skewers and heat through.
• Finish with a squeeze of lemon juice for flavor.
Recommended
This meal is high in protein and antioxidants, with minimal carbs to keep your blood sugar in check

DINNER IDEAS

Tomato and Swiss Cheese Egg Scramble

  Total Time: 7-8 Min. | Prep Time: 2 Min. | Cook Time: 5-6 Min.
Ingridients
• 2 eggs
• 1/2 cup grape tomatoes, halved
• 1 slice Swiss cheese
Instructions
• In a nonstick skillet, scramble the eggs with halved grape tomatoes.
• Add Swiss cheese just before the eggs are fully cooked to melt.
Recommended
Eggs and cheese provide high-quality protein, while tomatoes add antioxidants and flavor without raising blood sugar.

DINNER IDEAS

Black Bean and Sweet Potato Stew

  Total Time: 9-10 Min. | Prep Time: 2 Min. | Cook Time: 7-8Min.
Ingridients
• 1 cup low-sodium black bean soup
• 1/2 sweet potato, cubed and cooked
• 1 tsp citrus spice blend
Instructions
• Heat the black bean soup and stir in the cooked sweet potato cubes.
• Sprinkle with citrus spice blend for a flavorful kick.
Recommended
This warm, hearty dish is loaded with fiber and plant-based protein, both of which help regulate blood sugar levels.

BREAKFAST IDEAS

Berry Greek Yogurt Parfait

  Total Time: 5 Min. | Prep Time: 5 Min. | Cook Time: 0Min.
Ingridients
• 1/2 cup nonfat Greek yogurt
• 1/2 cup frozen berries
• 1 tsp lemon juice
Instructions
• In a glass or bowl, layer Greek yogurt and frozen berries.
• Drizzle with lemon juice for added freshness.
Recommended
The combination of high-protein Greek yogurt and fiber-rich berries helps stabilize blood sugar and prevent spikes.

BREAKFAST IDEAS

Pear & Yogurt Smoothie

  Total Time: 5 Min. | Prep Time: 5 Min. | Cook Time: 0Min.
Ingridients
• 1/2 cup nonfat Greek yogurt
• 1/2 cup skim milk
• 1 pear, chopped
• cup frozen berries
Instructions
• Add all ingredients to a blender.
• Blend until smooth and creamy.
• Pour into a glass and serve immediately.
Recommended
This smoothie provides natural sweetness with fiber to slow digestion and prevent blood sugar spikes while keeping you full.

BREAKFAST IDEAS

Mediterranean Scramble

  Total Time: 10 Min. | Prep Time: 5 Min. | Cook Time: 5 Min.
Ingridients
• 2 Eggs
• 2 tbsp red onion, diced
• 1 tbsp olives, chopped
• 1/2 cup salad greens
Instructions
• In a bowl, whisk the eggs.
• Heat a non-stick pan over medium heat.
• Add red onion and olives, then pour in the eggs.
• Scramble until cooked through.
• Serve over fresh salad greens.
Recommended
Eggs and healthy fats from olives help sustain energy levels while keeping blood sugar stable throughout the morning.

LUNCH IDEAS

Hummus & Cucumber Pita Pockets

  Total Time: 10 Min. | Prep Time: 10 Min. | Cook Time: 0 Min.
Ingridients
• 1 whole grain pita, halved
• 1/4 cup hummus
• 1/2 cucumber, sliced
• 2 tbsp red onion, chopped
Instructions
• Spread hummus inside each pita half.
• Fill with cucumber slices and red onion.
• Serve immediately.
Recommended
The fiber in whole grain pita and protein in hummus help slow digestion and prevent blood sugar spikes, keeping you satisfied.

LUNCH IDEAS

Tuscan Chicken Soup with Side Salad

  Total Time: 10 Min. | Prep Time: 5 Min. | Cook Time: 5 Min.
Ingridients
• 1 cup low-sodium Tuscan chicken soup
• 1/2 cucumber, sliced
• 1/2 cup salad greens
• 1 tbsp kalamata olives, chopped
• 1 tsp lemon juice
Instructions
• Heat the soup in a pot over medium heat for 5 minutes.
• While the soup warms, mix salad greens, cucumber, olives, and lemon juice.
• Serve the soup with the salad on the side.
Recommended
This balanced meal provides lean protein, fiber, and healthy fats, which work together to maintain steady blood sugar levels.

LUNCH IDEAS

Lentil & Greek Yogurt Bowl

  Total Time: 10 Min. | Prep Time: 10 Min. | Cook Time: 0 Min.
Ingridients
• 1 cup cooked lentils
• 1/4 cup nonfat Greek yogurt
• 2 tbsp red onion, diced
• 1/2 tsp shawarma seasoning
Instructions
• In a bowl, combine cooked lentils and red onion.
• Top with Greek yogurt and sprinkle with shawarma seasoning.
• Serve immediately.
Recommended
Lentils are packed with fiber and plant-based protein, which help slow glucose absorption and improve blood sugar control.

DINNER IDEAS

Grilled Eggplant & Hummus Plate

  Total Time: 10 Min. | Prep Time: 5 Min. | Cook Time: 5 Min.
Ingridients
• 1 small eggplant, sliced
• 1/4 cup hummus
• 1/2 tsp shawarma seasoning
• 1/2 tsp lemon juice
Instructions
• Heat a grill pan over medium heat.
• Grill eggplant slices for 2-3 minutes per side until tender.
• Serve with hummus and sprinkle with lemon juice and shawarma seasoning.
Recommended
This plant-based meal is high in fiber and healthy fats, helping to slow digestion and promote balanced blood sugar levels.

DINNER IDEAS

Mediterranean Lentil Salad

  Total Time: 10 Min. | Prep Time: 10 Min. | Cook Time: 0 Min.
Ingridients
• 1/2 cup cooked lentils
• 1/2 cucumber, diced
• 2 tbsp red onion, diced
• 1 tbsp kalamata olives, chopped
• 1 tsp lemon juice
• tsp shawarma seasoning
Instructions
• In a bowl, combine cooked lentils, diced cucumber, red onion, and olives.
• Drizzle with lemon juice and sprinkle with shawarma seasoning.
• Toss well and serve immediately.
Recommended
This high-fiber, protein-rich meal helps stabilize blood sugar levels while providing essential nutrients.

DINNER IDEAS

Shawarma-Spiced Lentil Bowl

  Total Time: 10 Min. | Prep Time: 5 Min. | Cook Time: 5 Min.
Ingridients
• 1/2 cup cooked lentils
• 1/4 cup nonfat Greek yogurt
• 1/2 cucumber, diced
• 2 tbsp red onion, sliced
• 1 tsp lemon juice
• 1/4 tsp shawarma seasoning
• 1 tbsp kalamata olives, chopped
Instructions
• In a bowl, mix the cooked lentils with shawarma seasoning.
• Stir in diced cucumber, red onion, and olives.
• Drizzle with lemon juice and mix well.
• Serve with a dollop of nonfat Greek yogurt on top.
Recommended
This protein-packed bowl is rich in fiber and healthy fats, helping to stabilize blood sugar while keeping you full.