Balanced Blood Sugar Meal Protein + Healthy fat + Non-starchy veggie (fiber) + Slow-digesting carb

Breakfast Ideas

• Savory Power Bowl
  • 2 scrambled eggs + egg whites
  • ½ cup cooked quinoa
  • Sautéed spinach and mushrooms
  • ¼ avocado on top
• Berry Chia Oats
  • ½ cup steel-cut oats (cooked)
  • 1 Tbsp chia seeds
  • ½ cup berries (blueberries or raspberries)
  • 1 scoop protein powder or side of turkey sausage
  • Sprinkle of cinnamon & almond butter drizzle
• Greek Yogurt Parfait
  • ¾ cup plain Greek yogurt (full fat)
  • 1 Tbsp flaxseeds
  • ½ cup chopped apple or berries
  • 1 Tbsp almond butter

 Lunch Ideas

• Lentil & Veggie Bowl
• Tuna & Chickpea Salad
  • ½ cup chickpeas
  • 1 can tuna in olive oil
  • Chopped cucumber, bell pepper, red onion
  • Handful of spinach
  • Tahini or olive oil drizzle
• Turkey & Quinoa Wrap (Lettuce Wrap or Low-Carb Tortilla)
  • 3 oz sliced turkey
  • ½ cup cooked quinoa
  • Avocado, shredded carrots, mixed greens
  • Mustard or hummus

Dinner Ideas

• Salmon & Roasted Veggie Plate
• Stuffed Bell Peppers
  • Bell peppers stuffed with ground turkey, black beans, and quinoa
  • Topped with salsa and a sprinkle of cheese
  • Side salad with olive oil vinaigrette
• Stir-Fry Bowl
  • Chicken or tofu stir-fried with broccoli, bell pepper, and bok choy
  • ½ cup brown rice or cauliflower rice mix
  • Cooked in coconut aminos or sesame oil

 Snack Ideas

• Apple slices + almond butter
• Hard-boiled egg + ¼ avocado
• Hummus + sliced veggies
• Small chia pudding
• Greek yogurt + cinnamon + flax