B0C8BMV1VX

Type 2
Diabetes Cookbook
for Beginners
Iris Mason
© Copyright 2023 - All rights reserved.
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TABLE OF CONTENTS
INTRODUCTION
CHAPTER 1. UNDERSTANDING DIABETES

Distinguishing Type 1 from Type 2 Diabetes
Diagnosing Diabetes
10 Tips for Diabetes Control
How to Prevent Diabetes
WHAT TO EAT AND WHAT TO AVOID

Foods to Include
Foods to Avoid
BREAKFAST
1. Almond Berry Smoothie
2. Vegetable Frittata
3. Whole Grain Toast with Avocado and Tomatoes
4. Mixed Berry Flaxseed Smoothie
5. Spinach and Mushroom Scramble
6. Quinoa and Berry Breakfast Bowl
7. Almond Flour Pancakes
8. Greek Yogurt with Nuts and Berries

9. Overnight Oats with Chia Seeds and Berries
10. Veggie-Stuffed Omelette
11. Scrambled Eggs with Smoked Salmon
12. Tofu Scramble
13. Oatmeal with Fresh Berries and Cinnamon
14. Cottage Cheese and Fruit Bowl
15. Coconut Yogurt Parfait
16. Spinach and Mushroom Egg Muffins
17. Apple Cinnamon Overnight Oats
18. Greek Yogurt Parfait with Almonds and Berries
19. Buckwheat Pancakes with Blueberries

20. Spinach and Feta Omelette
SOUPS AND STEWS

21. Vegetable Lentil Soup
22. Chicken and Vegetable Soup
23. Cauliflower and Cheddar Soup
24. Tomato and Basil Soup
25. Bean and Kale Soup
26. Mushroom and Barley Soup
27. Butternut Squash Soup
28. Turkey and Vegetable Stew
29. Spiced Butternut Squash Soup
30. Red Pepper and Tomato Soup
31. Broccoli and Almond Soup
32. Red Lentil Soup
33. Green Pea Soup
34. Spicy Pumpkin Soup
35. Spinach and Fennel Soup
36. Mushroom and Chard Soup
37. Lemongrass Coconut Soup
38. Carrot and Ginger Soup
39. Roasted Red Pepper Soup
40. Chicken Stew
APPETIZERS
41. Cucumber and Smoked Salmon Rolls
42. Greek Salad Skewers
43. Baked Chicken Wings with Lemon and Herbs
44. Stuffed Bell Pepper Poppers
45. Egg Salad Lettuce Wraps
46. Caprese Skewers with Balsamic Glaze
47. Zucchini Fritters

48. Shrimp Lettuce Wraps
49. Stuffed Mushrooms with Spinach and Goat Cheese
50. Cabbage Rolls with Ground Turkey
51. Baked Parmesan Zucchini Fries
52. Smoked Salmon Cucumber Bites
53. Spinach and Feta Stuffed Mushrooms
54. Turkey and Vegetable Lettuce Wraps
55. Cucumber Avocado Salsa
56. Baked Buffalo Cauliflower Bites
57. Greek Yogurt Deviled Eggs
58. Zucchini and Feta Bites
59. Stuffed Mini Peppers with Goat Cheese and Herbs
60. Tuna Cucumber Cups
MEAT AND POULTRY

61. Herb Roasted Turkey Breast
62. Grilled Chicken Skewers with Vegetables
63. Spiced Chicken with Cucumber Yogurt Sauce
64. Grilled Turkey Burgers with Avocado
65. Stir-Fried Beef with Broccoli
66. Beef Stew with Root Vegetables
67. Baked Chicken Thighs with Lemon and Garlic
68. Beef Stir-Fry with Snow Peas
69. Grilled Turkey Sausage with Bell Peppers
70. Rosemary Lemon Turkey Breast
71. Sautéed Chicken Breast with Spinach
72. Baked Turkey Meatballs with Zucchini Noodles
73. Grilled Tuna Steak with Lemon and Thyme
74. Slow Cooker Chicken and Vegetable Stew
75. Chicken Stir-Fry with Cashew Nuts
76. Chicken and Vegetable Foil Packets

77. Oven-Baked Turkey Meatballs
78. Spinach-Stuffed Chicken Breasts
79. Beef Lettuce Wraps
80. Spiced Grilled Turkey Skewers
VEGETARIAN
81. Quinoa-Stuffed Bell Peppers
82. Roasted Eggplant Bruschetta
83. Spicy Vegetable and Bean Soup
84. Roasted Brussels Sprouts and Sweet Potatoes
85. Cauliflower Fried Rice
86. Veggie-Stuffed Portobello Mushrooms
87. Zucchini Noodles with Avocado Sauce
88. Vegetable Stir-Fry with Tofu
89. Spaghetti Squash with Tomato Sauce
90. Mushroom and Lentil Loaf
91. Diabetic-Friendly Vegetable Curry
92. Sweet Potato and Black Bean Tacos
93. Vegetable and Tofu Stir-Fry
94. Quinoa Salad with Roasted Vegetables
95. Vegan Zucchini Spaghetti with Tomato Sauce
96. Chickpea Salad with Lemon Dressing
97. Vegan Tofu Scramble
98. Quinoa and Black Bean Salad
99. Baked Eggplant with Tomato and Basil

100. Alternative Veggie Stuffed Peppers
SEAFOOD
101. Grilled Shrimp with Garlic and Herbs
102. Baked Salmon with Lemon and Dill
103. Lemon-Pepper Tuna Steaks
104. Pan-Seared Scallops with Garlic

105. Mediterranean Shrimp Skewers
106. Sesame Ginger Salmon
107. Baked Cod with Olive Tapenade
108. Zucchini Shrimp Scampi
109. Spiced Grilled Tuna Steaks
110. Prawn and Avocado Salad
111. Pan-Seared Scallops with Asparagus
112. Baked Cod with Cherry Tomatoes
113. Grilled Salmon with Cauliflower Rice
114. Shrimp Stir-fry with Zucchini Noodles
115. Steamed Mussels in White Wine Sauce
116. Garlic Butter Baked Cod
117. Teriyaki Salmon with Broccoli and Rice
118. Broiled Salmon with Avocado-Mango Salsa
119. Garlic Butter Scallops
120. Lemon Dill Baked Cod
DESSERT
121. Chia Seed Pudding
122. Almond Flour Blueberry Muffins
123. Strawberry Cheesecake Bites
124. Almond Butter Cookies
125. Cinnamon Roasted Almonds
126. Greek Yogurt with Mixed Berries
127. Sugar-Free Chocolate Avocado Mousse
128. Lemon-Ricotta Cheesecake Cups
129. Almond Flour Shortbread Cookies
130. Keto-Friendly Raspberry Sorbet
131. No-Bake Peanut Butter Chocolate Bars
132. Low-Carb Lemon Cheesecake Cups
133. Sugar-Free Strawberry Jello

134. Cinnamon Almond Butter Smoothie
135. Sugar-Free Coconut Lime Sorbet
136. Creamy Avocado Chocolate Pudding
137. Coconut Flour Pancakes
138. Almond Flour Brownies
139. Cinnamon Baked Apples
140. Lemon Yogurt Parfait
30 DAY MEAL PLAN
CONCLUSION:
INDEX
Introduction
Diabetes is a prevalent disease that affects millions of people worldwide, and its
proper management is crucial for overall well-being. This guide aims to provide
valuable insights to cater to individuals with type 2 diabetes. By adopting a diabetic-
friendly approach, this cookbook offers a wide array of recipes tailored to help you
maintain stable blood sugar levels while enjoying delicious meals.
The Diabetic Cookbook emphasizes the significance of a balanced diabetic diet and
provides step-by-step instructions for preparing healthy meals and snacks. You'll
discover the benefits of a diabetic diet, gain knowledge on food choices suitable for
diabetes management, and learn effective cooking methods to control your blood
sugar levels. Adapting your eating habits is essential for keeping your blood sugar in
check, reducing the risk of complications, and improving overall cardiovascular
health.
Contrary to common misconceptions, it is entirely possible to cook flavorful and
nutritious meals without compromising on taste or texture. This cookbook focuses
on creating meals that are both healthy and satisfying, using ingredients that
promote stable blood sugar levels. The emphasis lies on incorporating high-protein,
low-carbohydrate foods that contribute to balanced nutrition. You'll find a variety of
easy-to-make recipes that seamlessly integrate into your daily life.
Not only will you be able to eat in line with your diabetic requirements, but you'll
also be able to prepare healthier dishes for yourself and your loved ones. This
comprehensive guide serves as an introduction to mindful cooking techniques,
encouraging you to utilize your culinary skills to improve your health. By
incorporating the principles of a diabetic diet into your cooking, you can achieve
flavorful results without compromising on your dietary needs.
Your feedback is immensely valuable to us. If you find this cookbook helpful and
enjoyable, we kindly invite you to share your thoughts by leaving a review. Your
review will not only support us but also contribute to spreading awareness about
managing diabetes through a healthy diet. We truly appreciate your support and
hope this cookbook brings you many delicious and diabetes-friendly meals.
Chapter 1. Understanding Diabetes
Diabetes is a medical condition that affects the body's ability to utilize sugar,
primarily in the form of glucose. In individuals with type 1 diabetes, the pancreas
does not produce sufficient insulin, leading to impaired glucose utilization. This
disease results in elevated blood sugar levels and can cause difficulties in regulating
urination and thirst. If left untreated, diabetes can lead to complications such as
heart disease, kidney damage, vision problems, and nerve damage. Diabetic
ketoacidosis, a life-threatening condition, can occur when there is excessive sugar in
the bloodstream. The consequences of unmanaged diabetes place a significant
burden on both the affected individuals and those around them. However, with
proper treatment and timely identification and management of complications, the
overall prognosis can be significantly improved.
An autoimmune reaction, which occurs when the body's immune system assaults
the beta cells in the pancreas responsible for producing insulin, is a hallmark of type
1 diabetes. Without insulin, the body is unable to effectively convert food into
energy for muscles, tissues, and cells. On the other hand, type 2 diabetes occurs
when either the body does not produce enough insulin or the insulin produced is not
utilized properly. In both cases, the body requires more insulin than it can naturally
produce.
Distinguishing Type 1 from Type 2 Diabetes

Type 1 diabetes is considered an autoimmune disease. It involves the immune
system targeting and damaging the insulin-producing cells in the pancreas. While
the exact cause of this immune response is not fully understood, experts speculate
that genetic factors and viral infections may contribute to its development.
Type 2 diabetes is classified as a metabolic disorder, but recent research suggests it
may also have autoimmune aspects. Individuals with type 2 diabetes often exhibit
insulin resistance or inadequate insulin production. Genetic predisposition is
believed to be a contributing factor in many cases, further exacerbated by obesity
and other environmental triggers.
Diagnosing Diabetes
The field of diabetes diagnosis has made significant advancements in recent
decades. Currently, there are two main tests used to diagnose diabetes: the fasting
plasma glucose (FPG) test and the hemoglobin A1C test. The FPG test measures
blood sugar levels after an eight-hour fasting period to assess how effectively the
body processes glucose. The A1C test evaluates blood sugar levels over the past
three months by measuring the glucose content carried by hemoglobin in red blood
cells. Since the lifespan of hemoglobin is approximately three months, this test
provides insights into glucose levels over an extended period.
10 Tips for Diabetes Control

Limit sodium intake: High salt consumption can increase the risk of
hypertension, which in turn elevates the chances of heart disease and
stroke.
Replace sugar: Opt for zero-calorie sweeteners instead of sugar to
maintain better control over blood sugar levels.
Moderate alcohol consumption: Alcohol, especially when consumed on
an empty stomach alongside insulin medication, can lead to significant
drops in blood sugar levels due to its calorie content.
Engage in physical activity: Regular exercise reduces the risk of
cardiovascular issues and enhances the body's natural glucose
metabolism.
Avoid saturated fats: Saturated fats found in butter and pastries can
contribute to high cholesterol levels and circulatory problems.
Opt for canola or olive oil: When cooking, use healthier options like
canola or olive oil, as they are rich in beneficial fatty acids and
monounsaturated fats.
Stay hydrated: Water is the healthiest beverage, assisting in the regulation
of blood sugar and insulin levels.
Ensure adequate vitamin D intake: Vitamin D plays a crucial role in
blood sugar control. Consume foods rich in this vitamin or consult a
doctor regarding supplements.
Minimize processed food consumption: Processed foods often contain
unhealthy additives such as vegetable oils, salt, and refined grains.
Enjoy coffee and tea: Both coffee and tea act as appetite suppressants and
contain valuable antioxidants that help protect cells.
How to Prevent Diabetes
A metabolic illness called diabetes mellitus impairs the body's capacity to make or
use insulin, a hormone crucial for carrying sugar from the bloodstream into cells for
energy. If untreated, high blood sugar levels can seriously harm organs like the
kidneys, eyes, nerves, and more. Type 1 and type 2 diabetes are the two primary
forms; more than 90% of cases of diabetes are type 2.
Type 2 diabetes is primarily caused by insulin resistance, in which muscle, adipose,
and liver cells no longer respond to insulin as well as they once did. The pancreas
overproduces insulin as a result of overcoming the resistance. Insulin resistance is
made worse by things like being overweight and living a sedentary lifestyle.
Prediabetes and glucose intolerance are conditions that also contribute to insulin
resistance. Approximately 79 million Americans are estimated to have prediabetes.
Studies have shown that reducing body weight by 7% and engaging in regular
exercise can decrease the risk of developing type 2 diabetes by 58%. To manage
diabetes, it is essential to maintain a healthy weight, exercise regularly, consume
carbohydrates in moderation, and follow a nutritious diet. These measures can help
achieve better blood sugar control.
Type 2 diabetes is more prevalent in adults and is often associated with an age-
related decline in insulin utilization. The condition increases the risk of serious
health complications, including heart disease, blindness, kidney failure,
amputations, and stroke.
Prevention of diabetes begins with understanding the risk factors, starting with
blood glucose levels. Two common methods for measuring blood glucose levels are
the fasting plasma glucose test and the random plasma glucose test.
Family history is a significant risk factor for developing diabetes. Individuals with a
parent or sibling with type 1 or type 2 diabetes are more likely to develop the
condition themselves. Lowering the risk involves avoiding early pregnancies,
managing weight gain during pregnancy, breastfeeding for at least two years, and
being mindful of the glycemic index to aid in weight loss.
Adopting a healthy lifestyle is crucial in diabetes prevention, which includes proper
nutrition and regular exercise.
Follow a balanced diet that includes vegetables, whole grains, fruits, nuts,
and beans.
Incorporate lean proteins from sources like chicken, fish, or other lean
options to support muscle, skin, and bone health. Varying the diet ensures
the intake of essential nutrients while mitigating known risk factors such
as heart disease.
Limit sugar consumption to no more than 10% of total daily calories,
focusing on fruits, vegetables, and other low-carbohydrate options.
Include protein in meals with low carbohydrate content.
Engage in at least 30 minutes of physical activity per day, with additional
time if feasible. Exercise offers benefits such as improved blood sugar
control, weight loss, increased energy, and reduced blood cholesterol
levels.
Reduce alcohol intake, as excessive consumption can raise blood sugar
levels and contribute to the risk of diabetes and heart disease over time.
Consider taking low-dose aspirin to lower the risk of heart disease by
reducing blood cholesterol levels, minimizing inflammation in blood
vessels, and potentially reducing the occurrence of strokes and cognitive
decline.
Maintain regular exercise routines, focusing on aerobic activities like
walking, swimming, or dancing. The American Diabetes Association
recommends a minimum of 20 minutes of activity at least three times per
week.
Monitor blood pressure regularly, as hypertension increases the risk of
heart disease, stroke, and diabetes and can lead to complications such as
vision loss, kidney failure, and nerve damage.
Avoid tobacco use, as smoking is associated with an increased risk of
diabetes and numerous other health conditions. Quitting smoking is the
best approach, and alternatives like nicotine-only products can be helpful
during the cessation process.
Limit alcohol consumption to moderate levels, defined as one drink per
day for women and two drinks per day for men.
Understand your family history and consult with a healthcare professional
for guidance on managing blood sugar levels and weight through dietary
choices, physical activity, and other relevant factors. Genetic tests may be
recommended in cases where a parent or sibling has diabetes.
Schedule regular check-ups with a doctor every six months to monitor the
overall health and remain vigilant for early symptoms of diabetes.
In summary, type 2 diabetes can be prevented through maintaining a
balanced diet, engaging in regular exercise, managing weight, and
avoiding excessive alcohol consumption.
What to Eat and What to Avoid
Foods to Include
Vegetables:
Including fresh vegetables in a diabetic diet is highly beneficial. However, it is
important to choose vegetables with low carbohydrate content. Here are some
suitable options:
Cauliflower
Spinach
Tomatoes
Broccoli
Lemons
Artichoke
Garlic
Asparagus
Spring onions
Onions
Ginger, etc.
Meat:
While red meat should be consumed in moderation, white meat, and seafood are
healthier for diabetic individuals. Consider including the following:
Fish such as salmon, halibut, trout, cod, sardines, etc.
Scallops
Mussels
Shrimp
Oysters, etc.
Fruits:
Not all fruits are suitable for a diabetic diet due to their high sugar content. Choose
fruits with lower sugar levels for better blood sugar control:
Peaches
Nectarines
Avocados
Apples
Berries
Grapefruit
Kiwi Fruit
Bananas
Cherries
Grapes
Oranges
Pears
Plums
Strawberries
Nuts and Seeds:
Nuts and seeds are nutritious and can be safely included in a diabetic diet. They
provide a mix of macronutrients without causing a significant spike in blood glucose
levels:
Pistachios
Sunflower seeds
Walnuts
Peanuts
Pecans
Pumpkin seeds
Almonds
Sesame seeds, etc.
Grains:
When choosing grains, opt for options low in starch and higher in fiber. These are
some suitable choices:
Quinoa
Oats
Multigrain
Whole grains
Brown rice
Millet
Barley
Sorghum
Tapioca
Fats:
While fat intake should be moderated, incorporating healthier fats can be beneficial.
Focus on unsaturated fats from plant sources:
Sesame oil
Olive oil
Canola oil
Grapeseed oil
Other vegetable oils
Fats extracted from plant sources
Dairy:
Avoid dairy products that can raise blood sugar levels. However, the following
options can be consumed:
Skimmed milk
Low-fat cheese
Eggs
Yogurt
Trans-fat-free margarine or butter
Sugar Alternatives:
Instead of regular sugar, consider using artificial sweeteners that do not
significantly impact blood sugar levels. Here are some alternatives:
Stevia
Xylitol
Natvia
Swerve
Monk fruit
Erythritol
When using sugar alternatives, be mindful of their sweetness levels and adjust the
quantity accordingly. Stevia, for example, is much sweeter than sugar, so a smaller
amount is needed. Other sweeteners have a similar sweetness intensity to sugar.
Foods to Avoid
It is important to be aware of the foods that should be avoided in a diabetic diet.
Here is a list of items that can be harmful to individuals with diabetes:
Sugars:
White sugar
Brown sugar
Confectionary sugar
Honey
Molasses
Granulated sugar
High-Fat Dairy Products:
Avoid high-fat dairy products as they can contribute to insulin resistance and
increase the risk of cardiovascular diseases.
Saturated Animal Fats:
Limit the consumption of saturated animal fats, including those found in cooking
oils. Trim off excess fat from the meat when cooking.
High-Carb Vegetables:
Certain vegetables high in starch should be omitted from the diet due to their
potential to raise carbohydrate levels. Examples include potatoes, sweet potatoes,
and yams.
Cholesterol Rich Ingredients:
Foods high in bad cholesterol, such as certain animal products, should be replaced
with low-cholesterol alternatives.
High Sodium Products:
Avoid foods with high sodium content, including processed and packaged items.
Opt for unsalted varieties of butter, margarine, nuts, and other products.
Sugary Drinks:
Cola drinks and other sugary beverages should be avoided due to their high sugar
content. Opt for sugar-free alternatives instead.
Sugar Syrups and Toppings:
Syrups and toppings made primarily of sugar, such as maple syrup, should be
avoided. If desired, prepare sugar-free versions at home.
Sweet Chocolate and Candies:
Regular chocolate bars and candies contain high amounts of sugar and should be
avoided. Choose sugar-free alternatives or prepare healthier versions at home.
Alcohol:
While small amounts of alcohol may not be harmful, regular or excessive alcohol
intake can negatively affect metabolism and blood glucose levels. It is best to
consume alcohol in moderation or avoid it altogether.
1. Almond Berry Smoothie
Preparation time: 5 minutes
Cooking time: No cooking required
Serving: 2
Ingredients:
2 cups unsweetened almond milk
1 cup fresh or frozen mixed berries
2 tablespoons almond butter
1 teaspoon stevia
Instructions:
Blend all the ingredients together until smooth. Pour into glasses and serve immediately.
Nutritional Information (per serving):
Calories: 180
Protein: 5g
Carbohydrates: 10g
Fiber: 4g
Fat: 14g
Sodium: 170mg
2. Vegetable Frittata
Cooking time: 20 minutes
Serving: 2
Ingredients:
4 large eggs
2 cups mixed vegetables, such as bell peppers, spinach, and zucchini
2 tablespoons olive oil
Salt and pepper to taste
Instructions:
Preheat your oven to 375°F (190°C). Sauté the vegetables in olive oil until they are soft. In a
separate bowl, beat the eggs, and then mix in the cooked vegetables. Pour this mixture into a
greased baking dish, and bake for 20 minutes or until the eggs are fully set.
Calories: 265
Protein: 12g
Carbohydrates: 8g
Fiber: 2g
Fat: 20g
Sodium: 150mg
3. Whole Grain Toast with Avocado and Tomatoes

Serving: 2
Ingredients:
4 slices whole grain bread
1 large ripe avocado
1 medium tomato, sliced
Instructions:
Toast the bread to your liking. Mash the avocado and spread it evenly over the toast. Top with
tomato slices and season with salt and pepper.
Calories: 305
Protein: 9g
Carbohydrates: 35g
Fiber: 9g
Fat: 16g
Sodium: 170mg
4. Mixed Berry Flaxseed Smoothie

Prep Time: 5 minutes
Servings: 2
Ingredients:
2 cups mixed berries (fresh or frozen)
2 tablespoons ground flaxseed
2 small ripe avocados
Instructions:
Place all ingredients in a blender.
Blend until smooth, about 1 minute.
Divide between 2 cups.
Serve immediately.
Calories: 280
Protein: 8g
Carbohydrates: 24g
Fat: 18g
Cholesterol: 0mg
Sodium: 90mg
5. Spinach and Mushroom Scramble

Serving: 2
Ingredients:
4 large eggs
2 cups fresh spinach
1 cup sliced mushrooms
Instructions:
Sauté the mushrooms and spinach in olive oil until the mushrooms are browned, and the spinach
is wilted. In a separate bowl, whisk the eggs, then pour them over the vegetables in the pan. Stir
gently until the eggs are cooked.
Calories: 255
Protein: 14g
Carbohydrates: 4g
Fiber: 1g
Fat: 20g
Sodium: 170mg
6. Quinoa and Berry Breakfast Bowl

Serving: 2
Ingredients:
1 cup cooked quinoa
1 teaspoon stevia
2 tablespoons chopped almonds
Instructions:
Mix the cooked quinoa with the berries, stevia, and chopped almonds. Heat the mixture in the
microwave or on the stovetop, until it's warm, then divide it between two bowls and serve.
Calories: 240
Protein: 8g
Carbohydrates: 35g
Fiber: 6g
Fat: 8g
Sodium: 13mg
7. Almond Flour Pancakes

Serving: 2
Ingredients:
1 cup almond flour
2 large eggs
¼ cup unsweetened almond milk
1 teaspoon stevia
2 tablespoons olive oil for cooking
Instructions:
Mix the almond flour, eggs, almond milk, and stevia in a bowl until smooth. Heat olive oil in a
pan over medium heat, then pour ¼ cup of batter per pancake. Cook until golden brown, then flip
and cook the other side.
Calories: 425
Protein: 15g
Carbohydrates: 10g
Fiber: 4g
Fat: 36g
Sodium: 65mg
8. Greek Yogurt with Nuts and Berries

Serving: 2
Ingredients:
2 cups unsweetened Greek yogurt
2 tablespoons chopped walnuts
1 teaspoon stevia
Instructions:
Divide the Greek yogurt between two bowls. Top each with half the berries and walnuts, and
sprinkle with stevia.
Calories: 195
Protein: 18g
Carbohydrates: 12g
Fiber: 2g
Fat: 8g
Sodium: 70mg
9. Overnight Oats with Chia Seeds and Berries

Cooking time: Overnight chilling
Serving: 2
Ingredients:
1 cup oats
2 tablespoons chia seeds
1 teaspoon stevia
Instructions:
Mix the oats, chia seeds, almond milk, and stevia in a bowl. Cover and refrigerate overnight.
Before serving, top with fresh berries.
Calories: 320
Protein: 10g
Carbohydrates: 50g
Fiber: 12g
Fat: 8g
Sodium: 170mg
10. Veggie-Stuffed Omelette

Serving: 2
Ingredients:
4 large eggs
2 cups mixed vegetables, such as bell peppers, onions, and spinach
Instructions:
Sauté the vegetables in olive oil until soft. Beat the eggs in a separate bowl, then pour them over
the vegetables in the pan, covering them evenly. Cook until the eggs are fully set, then flip the
omelet to cook the other side.
Calories: 255
Protein: 14g
Carbohydrates: 10g
Fiber: 3g
Fat: 20g
Sodium: 150mg
11. Scrambled Eggs with Smoked Salmon

Servings: 2
Ingredients:
4 eggs
1 tablespoon olive oil
1 ounce smoked salmon
1 cup mixed greens
Instructions:
Beat the eggs in a bowl until well mixed. Season with salt and pepper.
Heat olive oil in a non-stick pan over medium heat.
Pour the eggs into the pan and gently stir with a spatula. Cook until the eggs are set but still soft,
about 3-4 minutes.
Slice the smoked salmon into strips and stir them into the scrambled eggs.
Serve the scrambled eggs with a side of mixed greens.
Nutritional values per serving:
Calories: 230
Carbohydrates: 2g
Protein: 19g
Fat: 16g
Sodium: 340mg
12. Tofu Scramble

Serving: 2
Ingredients:
1 block of firm tofu, crumbled
1 bell pepper, diced
1 onion, diced
Instructions:
Sauté the bell pepper and onion in olive oil until soft. Add the crumbled tofu and stir until heated
through. Season with salt and pepper.
Calories: 225
Protein: 15g
Carbohydrates: 10g
Fiber: 3g
Fat: 15g
Sodium: 150mg
13. Oatmeal with Fresh Berries and Cinnamon

Cooking time: 15-20 minutes
Servings: 2
Ingredients:
1 cup oats
2 cups water
1 cup fresh mixed berries
1/2 tsp cinnamon
1/2 cup unsweetened almond milk
Instructions:
In a medium pot, bring the 2 cups of water to a boil.
Stir in the oats and reduce the heat to low, allowing the oats to simmer. Cook for 15-20 minutes
until oats are your desired thickness.
Stir in the cinnamon until it is well mixed into the oats.
Serve the oats hot and top each portion with half the mixed berries and a quarter cup of
unsweetened almond milk.
Calories: 150
Carbohydrates: 27g
Protein: 6g
Fat: 3g
Sodium: 115mg
14. Cottage Cheese and Fruit Bowl

Serving: 2
Ingredients:
2 cups low-fat cottage cheese
1 cup fresh berries (strawberries, blueberries, raspberries)
1 teaspoon stevia
Instructions:
Divide the cottage cheese between two bowls. Top with fresh berries and sprinkle with stevia.
Calories: 200
Protein: 28g
Carbohydrates: 12g
Fiber: 2g
Fat: 2g
Sodium: 400mg
15. Coconut Yogurt Parfait

Servings: 2
Ingredients:
1 cup coconut yogurt
1 cup mixed nuts
1 cup fresh berries
Instructions:
Take 2 glasses and begin to layer the parfait. Start with a layer of coconut yogurt at the bottom
of each glass.
Add a layer of mixed nuts on top of the yogurt.
Add a layer of fresh berries on top of the nuts.
Repeat the layers until the glass is filled.
Serve immediately or refrigerate until ready to serve.
Calories: 410
Carbohydrates: 30g
Protein: 12g
Fat: 28g
Sodium: 45mg
16. Spinach and Mushroom Egg Muffins
Serving: 2
Ingredients:
4 eggs
1 cup fresh spinach, chopped
1 cup mushrooms, chopped
Instructions:
Preheat the oven to 375°F (190°C). Sauté the spinach and mushrooms until soft. Beat the eggs in
a bowl, then add the vegetables. Season with salt and pepper. Pour the mixture into muffin tins
and bake for 20 minutes.
Calories: 160
Protein: 12g
Carbohydrates: 4g
Fiber: 1g
Fat: 11g
Sodium: 125mg
17. Apple Cinnamon Overnight Oats

Cooking time: Overnight chilling
Serving: 2
Ingredients:
1 cup rolled oats
1 apple, diced
1 teaspoon cinnamon
1 teaspoon stevia
Instructions:
Mix all the ingredients in a bowl. Cover and refrigerate overnight. Stir before serving.
Calories: 300
Protein: 10g
Carbohydrates: 45g
Fiber: 8g
Fat: 8g
Sodium: 100mg
18. Greek Yogurt Parfait with Almonds and Berries

Serving: 2
Ingredients:
2 cups non-fat Greek yogurt
1 cup fresh berries
1/4 cup almonds, chopped
1 teaspoon stevia
Instructions:
Layer the Greek yogurt, berries, and chopped almonds in a glass. Sprinkle with stevia.
Calories: 210
Protein: 23g
Carbohydrates: 15g
Fiber: 3g
Fat: 6g
Sodium: 80mg
19. Buckwheat Pancakes with Blueberries

Servings: 2
Ingredients:
1 cup buckwheat flour
1 teaspoon baking powder
1 egg
1 cup almond milk
1 cup fresh blueberries
1 tablespoon coconut oil
Instructions:
In a bowl, combine buckwheat flour and baking powder.
In another bowl, whisk the egg and almond milk together.
Gradually add the wet ingredients to the dry ingredients, whisking until a smooth batter forms.
Heat the coconut oil in a non-stick pan over medium heat.
Pour 1/4 cup of batter into the pan for each pancake. Sprinkle some blueberries on top.
Cook until bubbles form on the surface, then flip and cook until golden brown.
Serve the pancakes warm with extra blueberries on top.
Calories: 345
Carbohydrates: 50g
Protein: 13g
Fat: 12g
Sodium: 65mg
20. Spinach and Feta Omelette

Serving: 2
Ingredients:
4 eggs
2 cups fresh spinach
1/4 cup feta cheese, crumbled
Instructions:
Beat the eggs in a bowl. Sauté the spinach in olive oil until wilted. Pour the eggs over the
spinach and sprinkle with feta cheese. Cook until the eggs are set, then flip the omelette and cook
for another minute. Season with salt and pepper.
Calories: 250
Protein: 18g
Carbohydrates: 2g
Fiber: 1g
Fat: 19g
Sodium: 325mg
21. Vegetable Lentil Soup
Serving: 2
Ingredients:
1 cup lentils
1 carrot, chopped
1 celery stalk, chopped
1 onion, chopped
4 cups vegetable broth
Instructions:
Combine all ingredients in a pot. Bring to a boil, then reduce heat and simmer for 40 minutes
until the lentils are tender.
Calories: 350
Protein: 25g
Carbohydrates: 60g
Fiber: 15g
Fat: 1g
Sodium: 200mg
22. Chicken and Vegetable Soup

Serving: 2
Ingredients:
2 chicken breasts, skinless and boneless, chopped
1 carrot, chopped
1 onion, chopped
4 cups low-sodium chicken broth
Instructions:
Sauté the chicken in a pot until cooked through. Remove and set aside. In the same pot, sauté the
vegetables until soft. Add the chicken broth and bring to a boil. Return the chicken to the pot and
simmer for 20 minutes.
Calories: 200
Protein: 28g
Carbohydrates: 15g
Fiber: 3g
Fat: 3g
Sodium: 250mg
23. Cauliflower and Cheddar Soup

Serving: 2
Ingredients:
1 cauliflower head, chopped
1 onion, chopped
2 cups low-sodium vegetable broth
1 cup cheddar cheese, shredded
Instructions:
Sauté the onion in a pot until soft. Add the cauliflower and vegetable broth and bring to a boil.
Once the cauliflower is soft, turn down the heat and simmer. After blending until smooth, add
the cheese and stir until melted.
Calories: 300
Protein: 15g
Carbohydrates: 20g
Fiber: 5g
Fat: 18g
Sodium: 300mg
24. Tomato and Basil Soup

Serving: 2
Ingredients:
4 tomatoes, chopped
1 onion, chopped
2 cloves garlic, minced
1 teaspoon dried basil
Instructions:
Sauté the onion and garlic in a pot until soft. Add the tomatoes, vegetable broth, and basil and
bring to a boil. Reduce heat and simmer for 20 minutes. Blend until smooth.
Calories: 80
Protein: 2g
Carbohydrates: 15g
Fiber: 3g
Fat: 0g
Sodium: 100mg
25. Bean and Kale Soup

Serving: 2
Ingredients:
1 can (15 oz) white beans, drained and rinsed
1 bunch of kale, chopped
1 onion, chopped
Instructions:
Sauté the onion and garlic in a pot until soft. Add the beans, kale, and vegetable broth and bring
to a boil. Reduce heat and simmer for 20 minutes.
Calories: 300
Protein: 15g
Carbohydrates: 55g
Fiber: 15g
Fat: 1g
Sodium: 200mg
26. Mushroom and Barley Soup

Serving: 2
Ingredients:
1 cup barley
1 onion, chopped
Instructions:
Sauté the onion in a pot until soft. Add the mushrooms and cook until browned. Add the barley
and vegetable broth and bring to a boil. Reduce heat and simmer for 40 minutes until the barley
is tender.
Calories: 250
Protein: 10g
Carbohydrates: 55g
Fiber: 10g
Fat: 1g
Sodium: 200mg
27. Butternut Squash Soup

Serving: 2
Ingredients:
1 butternut squash, peeled and chopped
1 onion, chopped
Instructions:
Sauté the onion and garlic in a pot until soft. Add the butternut squash and vegetable broth and
bring to a boil. Reduce heat and simmer until the squash is tender. Blend until smooth.
Calories: 150
Protein: 3g
Carbohydrates: 35g
Fiber: 6g
Fat: 0g
Sodium: 100mg
28. Turkey and Vegetable Stew

Serving: 2
Ingredients:
2 turkey breasts, skinless and boneless, chopped
1 carrot, chopped
1 onion, chopped
4 cups low-sodium chicken broth
Instructions:
Sauté the turkey in a pot until cooked through. Remove and set aside. In the same pot, sauté the
vegetables until soft. Add the chicken broth and bring to a boil. Return the turkey to the pot and
simmer for 20 minutes.
Calories: 200
Protein: 28g
Carbohydrates: 15g
Fiber: 3g
Fat: 3g
Sodium: 250mg
29. Spiced Butternut Squash Soup

Serving: 2
Ingredients:
2 cups butternut squash puree
1 small onion, chopped
1 teaspoon ground cumin
1/2 teaspoon ground cinnamon
1/2 teaspoon ground ginger
Instructions:
Heat a pot over medium heat. Add onions and garlic, and sauté until soft.
Add butternut squash puree, vegetable broth, cumin, cinnamon, ginger, salt, and pepper to the
pot. Bring to a boil.
Reduce heat, cover the pot, and simmer for 30 minutes or until the butternut squash is tender.
Use an immersion blender or transfer the soup to a blender and blend until smooth.
Return the soup to the pot and heat over low heat until warmed through.
Adjust the seasoning if needed.
Serve hot.
Nutritional Information per serving:
Calories: 140
Carbohydrates: 30g
Protein: 4g
Fat: 1g
Fiber: 7g
Sodium: 120mg
30. Red Pepper and Tomato Soup

Serving: 2
Ingredients:
2 red bell peppers, chopped
2 tomatoes, chopped
1 onion, chopped
Instructions:
Sauté the onion and garlic in a pot until soft. Add the bell peppers, tomatoes, and vegetable broth
and bring to a boil. Reduce heat and simmer for 20 minutes. Blend until smooth.
Calories: 80
Protein: 2g
Carbohydrates: 15g
Fiber: 3g
Fat: 0g
Sodium: 100mg
31. Broccoli and Almond Soup

Servings: 2
Ingredients:
1 onion, chopped
1 large head broccoli, chopped
2 cups vegetable stock
1 cup almond milk
Instructions:
Heat olive oil in a large pot over medium heat. Add the onions and garlic and sauté until the
onions are translucent.
Add the chopped broccoli and vegetable stock. Bring to a boil, then reduce the heat and let it
simmer until the broccoli is tender.
Remove from the heat and blend until smooth using an immersion blender.
Stir in the almond milk and heat gently until hot. Season with salt and pepper.
Serve the soup hot with a sprinkle of almond flakes on top if desired.
Calories: 220
Carbohydrates: 27g
Protein: 8g
Fat: 11g
Sodium: 460mg
32. Red Lentil Soup

Serving: 2
Ingredients:
1 cup red lentils
1 carrot, chopped
1 onion, chopped
Instructions:
Sauté the onion and garlic until soft. Add the carrot, lentils, and broth, and bring to a boil.
Reduce heat and simmer until lentils are tender.
Calories: 220
Protein: 15g
Carbohydrates: 35g
Fiber: 15g
Fat: 2g
Sodium: 150mg
33. Green Pea Soup

Serving: 2
Ingredients:
2 cups frozen green peas
1 onion, chopped
Instructions:
Sauté the onion in a pot until soft. Add the peas and broth, and bring to a boil. Reduce heat and
simmer until the peas are tender. Blend until smooth.
Calories: 150
Protein: 10g
Carbohydrates: 25g
Fiber: 9g
Fat: 1g
Sodium: 150mg
34. Spicy Pumpkin Soup

Serving: 2
Ingredients:
2 cups pumpkin, chopped
1 onion, chopped
1 teaspoon curry powder
Instructions:
Sauté the onion and curry powder until soft. Add the pumpkin and broth, and bring to a boil.
Reduce heat and simmer until the pumpkin is tender. Blend until smooth.
Calories: 90
Protein: 3g
Carbohydrates: 20g
Fiber: 6g
Fat: 1g
Sodium: 150mg
35. Spinach and Fennel Soup

Serving: 2
Ingredients:
2 cups spinach leaves
1 fennel bulb, chopped
1 onion, chopped
Instructions:
Sauté the onion in a pot until soft. Add the fennel, spinach, and broth, and bring to a boil.
Reduce heat and simmer until the spinach is wilted and fennel is tender. Blend until smooth.
Calories: 70
Protein: 3g
Carbohydrates: 15g
Fiber: 4g
Fat: 1g
Sodium: 150mg
36. Mushroom and Chard Soup

Serving: 2
Ingredients:
2 cups chopped swiss chard
1 cup sliced mushrooms
1 onion, chopped
Instructions:
Sauté the onion and mushrooms in a pot until soft. Add the chard and broth, and bring to a boil.
Reduce heat and simmer until the chard is wilted.
Calories: 80
Protein: 5g
Carbohydrates: 10g
Fiber: 3g
Fat: 2g
Sodium: 150mg
37. Lemongrass Coconut Soup

Serving: 2
Ingredients:
2 stalks lemongrass, minced
1 cup coconut milk (unsweetened)
1 onion, chopped
Instructions:
Sauté the onion and lemongrass in a pot until soft. Add the broth, and bring to a boil. Reduce
heat and simmer for 15 minutes. Stir in the coconut milk and serve.
Calories: 150
Protein: 2g
Carbohydrates: 8g
Fiber: 1g
Fat: 14g
Sodium: 150mg
38. Carrot and Ginger Soup

Serving: 2
Ingredients:
4 large carrots, chopped
1 tablespoon fresh ginger, minced
1 onion, chopped
Instructions:
Sauté the onion and ginger in a pot until soft. Add the carrots and broth, and bring to a boil.
Reduce heat and simmer until the carrots are tender. Blend until smooth.
Calories: 90
Protein: 2g
Carbohydrates: 20g
Fiber: 5g
Fat: 1g
Sodium: 150mg
39. Roasted Red Pepper Soup

Serving: 2
Ingredients:
2 large red bell peppers, roasted and chopped
1 onion, chopped
Instructions:
Sauté the onion in a pot until soft. Add the peppers and broth, and bring to a boil. Reduce heat
and simmer for 15 minutes. Blend until smooth.
Calories: 100
Protein: 3g
Carbohydrates: 20g
Fiber: 4g
Fat: 1g
Sodium: 150mg
40. Chicken Stew

Serving: 2
Ingredients:
2 skinless, boneless chicken breasts cut into small pieces
1 cup low-sodium chicken broth
1 cup water
1 medium carrot, diced
1 celery stalk, diced
1 cup chopped mushrooms
1 teaspoon dried thyme
Instructions:
In a big pot, warm up the olive oil over medium heat. Sauté the garlic and onions together until
the onions are transparent.
Cook the chicken pieces in the pot until they are browned.
To the pot, add water, chicken stock, carrots, celery, mushrooms, thyme, salt, and pepper up to a
boil.
Simmer for 30 minutes, or until the chicken is cooked through and tender, on low heat with the
lid on. Serve hot.
Calories: 220
Carbohydrates: 10g
Protein: 25g
Fat: 8g
Fiber: 3g
Sodium: 250mg
41. Cucumber and Smoked Salmon Rolls
Serving: 2
Ingredients:
1 cucumber
4 ounces of smoked salmon
Instructions:
Slice a cucumber into thin strips using a mandoline or vegetable peeler.
Lay the cucumber slices flat and place a piece of smoked salmon on each slice.
Roll up the cucumber slices with the smoked salmon.
Secure the rolls with toothpicks if necessary.
Serve chilled.
Calories: 90
Carbohydrates: 3g
Protein: 8g
Fat: 5g
Sodium: 200mg
42. Greek Salad Skewers

Serving: 2
Ingredients:
10 cherry tomatoes
1/2 cucumber
2 ounces feta cheese, cubed
Olive oil for drizzling
Dried oregano for sprinkling
Instructions:
Cut cherry tomatoes in half.
Cut cucumber and feta cheese into small cubes.
Thread cherry tomatoes, cucumber, and feta cheese alternately onto skewers.
Drizzle with a small amount of olive oil and sprinkle with dried oregano.
Serve chilled.
Calories: 80
Carbohydrates: 4g
Protein: 3g
Fat: 6g
Sodium: 150mg
43. Baked Chicken Wings with Lemon and Herbs
Serving: 2
Ingredients:
8 chicken wings
Salt and pepper, to taste
Dried herbs (such as thyme, rosemary, or oregano)
Zest of 1 lemon
Lemon wedges for serving
Instructions:
Preheat the oven to 400°F (200°C).
Season chicken wings with salt, pepper, dried herbs, and lemon zest.
Place the chicken wings on a baking sheet lined with parchment paper.
Bake for 30-35 minutes or until the chicken is cooked through and crispy.
Serve hot with lemon wedges.
Calories: 150
Carbohydrates: 2g
Protein: 12g
Fat: 10g
Sodium: 150mg
44. Stuffed Bell Pepper Poppers

Serving: 2
Ingredients:
2 bell peppers
4 ounces cream cheese, softened
1/2 cup chopped spinach
1/2 teaspoon garlic powder
2 tablespoons grated Parmesan cheese
Instructions:
Cut bell peppers in half lengthwise and remove the seeds.
In a bowl, mix together cream cheese, chopped spinach, garlic powder, and grated Parmesan
cheese.
Stuff the bell pepper halves with the cream cheese mixture.
Place the stuffed peppers on a baking sheet and bake for 15-20 minutes or until the peppers are
tender.
Serve warm.
Calories: 120
Carbohydrates: 7g
Protein: 6g
Fat: 7g
Sodium: 200mg
45. Egg Salad Lettuce Wraps

Cooking time: 10 minutes (for boiling eggs)
Serving: 2
Ingredients:
4 hard-boiled eggs, chopped
2 tablespoons mayonnaise
1 teaspoon Dijon mustard
2 tablespoons diced celery
1 tablespoon chopped chives
Lettuce leaves for wrapping
Instructions:
Boil eggs in a pot of water for 10 minutes. Peel and chop the boiled eggs.
In a bowl, combine chopped eggs, mayonnaise, Dijon mustard, diced celery, and chopped
chives.
Season with salt and pepper to taste.
Spoon the egg salad onto lettuce leaves and wrap them up.
Serve chilled.
Calories: 130
Carbohydrates: 4g
Protein: 8g
Fat: 9g
Sodium: 200mg
46. Caprese Skewers with Balsamic Glaze

Serving: 2
Ingredients:
10 cherry tomatoes
4 ounces fresh mozzarella cheese, cubed
Fresh basil leaves
Balsamic glaze for drizzling
Instructions:
Thread cherry tomatoes, mozzarella cheese, and fresh basil leaves alternately onto skewers.
Drizzle with balsamic glaze.
Serve chilled.
Calories: 100
Carbohydrates: 4g
Protein: 8g
Fat: 6g
Sodium: 200mg
47. Zucchini Fritters

Serving: 2
Ingredients:
1 medium zucchini, grated
1/4 cup almond flour
2 tablespoons grated Parmesan cheese
1 egg
Olive oil, for frying
Instructions:
Place the grated zucchini in a colander and sprinkle with salt. Let it sit for 10 minutes to drain
excess moisture, then squeeze out any remaining liquid.
In a bowl, combine the grated zucchini, almond flour, grated Parmesan cheese, egg, garlic
powder, salt, and pepper.
Heat olive oil in a skillet over medium heat.
Drop spoonfuls of the zucchini mixture into the skillet and flatten them with a spatula.
Cook for 3-4 minutes on each side until golden brown.
Serve hot.
Calories: 120
Carbohydrates: 6g
Protein: 6g
Fat: 8g
Sodium: 200mg
48. Shrimp Lettuce Wraps

Serving: 2
Ingredients:
8 ounces of cooked shrimp, peeled and deveined
2 tablespoons Greek yogurt
1 tablespoon lime juice
1/2 teaspoon cumin
1/4 teaspoon paprika
Chopped cilantro for garnish
Instructions:
In a bowl, mix together Greek yogurt, lime juice, cumin, paprika, salt, and pepper.
Add the cooked shrimp to the yogurt mixture and toss to coat.
Spoon the shrimp mixture onto lettuce leaves and sprinkle with chopped cilantro.
Serve chilled.
Calories: 100
Carbohydrates: 3g
Protein: 12g
Fat: 4g
Sodium: 200mg
49. Stuffed Mushrooms with Spinach and Goat Cheese

Serving: 2
Ingredients:
8 large button mushrooms
1 cup chopped spinach
2 tablespoons crumbled goat cheese
1 clove garlic, minced
Instructions:
The mushroom stems should be cut off and stored separately.
Olive oil is heated in a pan over medium heat. Add the chopped spinach, minced garlic, and
mushroom stems. Sauté the spinach until it wilts.
To taste, add salt and pepper to the food.
Insert the spinach mixture into the mushroom caps, then sprinkle goat cheese crumbles over the
top.
The stuffed mushrooms should be baked for 15 to 20 minutes or until the cheese is melted and
the mushrooms are soft.
Serve warm.
Calories: 80
Carbohydrates: 4g
Protein: 6g
Fat: 5g
Sodium: 200mg
50. Cabbage Rolls with Ground Turkey

Serving: 2
Ingredients:
6 large cabbage leaves
8 ounces of ground turkey
1/4 cup diced onion
1/4 cup diced bell pepper
1/2 cup tomato sauce
1/2 teaspoon dried oregano
Instructions:
Bring a pot of water to a boil. Add the cabbage leaves and blanch for 2-3 minutes. Drain and set
aside.
In a skillet, cook the ground turkey over medium heat until browned.
Add the diced onion, bell pepper, and minced garlic to the skillet. Cook until the vegetables are
softened.
Stir in the tomato sauce, dried oregano, salt, and pepper. Simmer for 5 minutes.
Place a spoonful of the turkey mixture onto each cabbage leaf. Roll up the leaves, tucking in the
sides as you go.
Place the cabbage rolls in a baking dish and bake at 375°F (190°C) for 30 minutes.
Serve hot.
Calories: 150
Carbohydrates: 9g
Protein: 12g
Fat: 7g
Sodium: 200mg
51. Baked Parmesan Zucchini Fries

Serving: 2
Ingredients:
2 medium zucchini
1/4 cup grated Parmesan cheese
1 teaspoon dried oregano
Olive oil cooking spray
Instructions:
Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper.
Cut the zucchini into sticks or wedges.
In a shallow bowl, combine grated Parmesan cheese, almond flour, dried oregano, garlic powder,
salt, and pepper.
Dip each zucchini piece into the Parmesan mixture, pressing gently to adhere.
Place the coated zucchini fries on the prepared baking sheet.
Spray the zucchini fries with olive oil cooking spray.
Bake for 15-20 minutes or until the fries are golden brown and crispy.
Serve hot.
Calories: 90
Carbohydrates: 5g
Protein: 4g
Fat: 6g
Sodium: 150mg
52. Smoked Salmon Cucumber Bites

Serving: 2
Ingredients:
1 English cucumber
4 ounces of smoked salmon
2 tablespoons Greek yogurt
Fresh dill for garnish
Instructions:
Slice the cucumber into rounds about 1/2 inch thick.
Top each cucumber round with a piece of smoked salmon.
Place a small dollop of Greek yogurt on top of the salmon.
Garnish with fresh dill.
Serve chilled.
Calories: 80
Carbohydrates: 3g
Protein: 8g
Fat: 4g
Sodium: 200mg
53. Spinach and Feta Stuffed Mushrooms

Serving: 2
Ingredients:
8 large button mushrooms
1 cup chopped spinach
2 tablespoons crumbled feta cheese
Instructions:
Remove the stems from the mushrooms and set them aside.
In a pan, heat olive oil over medium heat. Add the mushroom stems, chopped spinach, and
minced garlic. Sauté until the spinach is wilted.
Spoon the spinach mixture into the mushroom caps and top with crumbled feta cheese.
Place the stuffed mushrooms on a baking sheet and bake for 15-20 minutes or until the
mushrooms are tender and the cheese is melted.
Serve warm.
Calories: 90
Carbohydrates: 4g
Protein: 6g
Fat: 6g
Sodium: 200mg
54. Turkey and Vegetable Lettuce Wraps

Serving: 2
Ingredients:
8 ounces of ground turkey
1/4 cup diced onion
1/4 cup diced bell pepper
1/4 cup diced zucchini
2 tablespoons low-sodium soy sauce
1 tablespoon rice vinegar
1 teaspoon sesame oil
Chopped green onions for garnish
Instructions:
In a skillet, cook the ground turkey over medium heat until browned.
Add the diced onion, bell pepper, zucchini, and minced garlic to the skillet. Cook until the
vegetables are softened.
Whisk together low-sodium soy sauce, rice vinegar, and sesame oil in a small bowl.
Pour the sauce over the turkey and vegetable mixture into the skillet. Stir well to combine.
Spoon the turkey and vegetable mixture onto lettuce leaves. Sprinkle with chopped green onions.
Serve warm.
Calories: 120
Carbohydrates: 6g
Protein: 12g
Fat: 5g
Sodium: 200mg
55. Cucumber Avocado Salsa

Serving: 2
Ingredients:
1 cucumber, diced
1 avocado, diced
1/4 cup diced red onion
1 small tomato, diced
1 jalapeño pepper, seeded and finely chopped
2 tablespoons freshly squeezed lime juice
1 tablespoon chopped fresh cilantro
Instructions:
Combine diced cucumber, avocado, red onion, tomato, jalapeño pepper, lime juice, and cilantro
in a bowl.
Mix well to combine all the ingredients.
Serve chilled with whole-grain tortilla chips or lettuce cups.
Calories: 120
Carbohydrates: 8g
Protein: 2g
Fat: 10g
Sodium: 100mg
56. Baked Buffalo Cauliflower Bites
Serving: 2
Ingredients:
1 small head of cauliflower cut into bite-sized florets
1/4 cup hot sauce
1 tablespoon melted butter or ghee
Instructions:
In a bowl, whisk together almond flour, almond milk, hot sauce, melted butter or ghee, garlic
powder, salt, and pepper.
Dip each cauliflower floret into the sauce mixture, making sure it's fully coated, and place it on
the prepared baking sheet.
Bake for 20-25 minutes or until the cauliflower is tender and the coating is crispy.
Serve hot with a side of celery sticks and blue cheese or ranch dressing.
Calories: 100
Carbohydrates: 7g
Protein: 4g
Fat: 6g
Sodium: 400mg
57. Greek Yogurt Deviled Eggs

Cooking time: 12 minutes (for boiling eggs)
Serving: 2
Ingredients:
4 hard-boiled eggs, cut in half lengthwise
2 tablespoons plain Greek yogurt
1 tablespoon Dijon mustard
Smoked paprika, for garnish
Chopped fresh parsley for garnish
Instructions:
Remove the yolks from the halved eggs and place them in a bowl.
Mash the egg yolks with a fork until smooth.
Add Greek yogurt, Dijon mustard, garlic powder, salt, and pepper to the bowl. Mix until well
combined.
Spoon or pipe the yolk mixture back into the egg white halves.
Sprinkle with smoked paprika and chopped fresh parsley for garnish.
Serve chilled.
Calories: 100
Carbohydrates: 2g
Protein: 8g
Fat: 6g
Sodium: 150mg
58. Zucchini and Feta Bites

Serving: 2
Ingredients:
1 medium zucchini, grated
2 tablespoons crumbled feta cheese
1 tablespoon chopped fresh dill
1 green onion, finely chopped
1/2 teaspoon lemon zest
1 egg, beaten
Olive oil, for frying
Instructions:
Place the grated zucchini in a colander and sprinkle with salt. Let it sit for 10 minutes to drain
excess moisture, then squeeze out any remaining liquid.
In a bowl, combine grated zucchini, almond flour, crumbled feta cheese, chopped fresh dill,
green onion, lemon zest, beaten egg, salt, and pepper.
Drop spoonfuls of the zucchini mixture into the skillet and flatten them with a spatula.
Cook for 3-4 minutes on each side until golden brown and crispy.
Serve hot with a side of Greek yogurt or tzatziki sauce.
Calories: 120
Carbohydrates: 6g
Protein: 6g
Fat: 8g
Sodium: 200mg
59. Stuffed Mini Peppers with Goat Cheese and Herbs

Serving: 2
Ingredients:
8 mini bell peppers, halved and seeds removed
4 ounces of goat cheese
1 tablespoon chopped fresh herbs (such as basil, thyme, or parsley)
1 teaspoon lemon zest
Instructions:
In a bowl, mix together goat cheese, chopped fresh herbs, lemon zest, salt, and pepper until well
combined.
Spoon the goat cheese mixture into each halved mini pepper.
Place the stuffed peppers on the prepared baking sheet.
Bake for 12-15 minutes or until the peppers are tender and the cheese is slightly melted.
Serve warm.
Calories: 100
Carbohydrates: 6g
Protein: 6g
Fat: 7g
Sodium: 200mg
60. Tuna Cucumber Cups

Serving: 2
Ingredients:
1 cucumber
1 can tuna in water, drained
2 tablespoons plain Greek yogurt
1 tablespoon chopped fresh dill
1 tablespoon diced red onion
1 teaspoon lemon juice
Instructions:
Slice the cucumber into thick rounds.
Using a spoon or a melon baller, scoop out the center of each cucumber round to create a cup.
In a bowl, combine drained tuna, Greek yogurt, chopped fresh dill, diced red onion, lemon juice,
salt, and pepper.
Spoon the tuna mixture into the cucumber cups.
Serve chilled.
Calories: 90
Carbohydrates: 3g
Protein: 12g
Fat: 3g
Sodium: 200mg
61. Herb Roasted Turkey Breast
Cooking time: 2 hours
Serving: 2
Ingredients:
1 turkey breast (about 2 lbs)
2 teaspoons dried thyme
2 teaspoons dried rosemary
1 teaspoon black pepper
Instructions:
Rub the turkey breast with olive oil, thyme, rosemary, and black pepper.
Roast in the oven for about 2 hours or until the internal temperature reaches 165°F (74°C).
Calories: 450
Protein: 80g
Carbohydrates: 0g
Fiber: 0g
Fat: 15g
Sodium: 200mg
62. Grilled Chicken Skewers with Vegetables

Serving: 2
Ingredients:
2 chicken breasts cut into cubes
1 bell pepper, cut into squares
1 zucchini, cut into rounds
1 teaspoon dried oregano
Instructions:
Preheat the grill to medium-high heat.
Thread the chicken, bell pepper, and zucchini onto skewers.
Drizzle with olive oil and sprinkle with black pepper and oregano.
Grill 5-7 minutes on each side or until the chicken is cooked.
Calories: 250
Protein: 35g
Carbohydrates: 6g
Fiber: 2g
Fat: 9g
Sodium: 130mg
63. Spiced Chicken with Cucumber Yogurt Sauce

Serving: 2
Ingredients:
2 boneless, skinless chicken breasts
1 teaspoon ground coriander
1/2 teaspoon turmeric
1/2 teaspoon black pepper
1/2 cup plain non-fat Greek yogurt
1/2 cucumber, diced
1 tablespoon chopped fresh mint
1 tablespoon lemon juice
Instructions:
Preheat your oven to 375°F (190°C).
Rub chicken with cumin, coriander, turmeric, and pepper and place in a baking dish.
Bake for 20-25 minutes or until chicken is cooked through.
While the chicken is cooking, combine yogurt, cucumber, mint, and lemon juice in a bowl.
Serve the chicken topped with the yogurt sauce.
Calories: 220
Protein: 30g
Carbohydrates: 6g
Fiber: 1g
Fat: 8g
Sodium: 90mg
64. Grilled Turkey Burgers with Avocado

Serving: 2
Ingredients:
1 lb ground turkey
1/2 ripe avocado, sliced
2 whole grain hamburger buns
Instructions:
Mix the ground turkey with black pepper and garlic powder, then form into two patties.
Grill for about 7 minutes on each side or until the internal temperature reaches 165°F (74°C).
Serve on whole grain buns with sliced avocado.
Calories: 470
Protein: 40g
Carbohydrates: 24g
Fiber: 6g
Fat: 24g
Sodium: 170mg
65. Stir-Fried Beef with Broccoli

Serving: 2
Ingredients:
8 oz lean beef, thinly sliced
2 cups broccoli florets
1 tablespoon soy sauce (low sodium)
1 teaspoon garlic, minced
Instructions:
Heat the olive oil in a pan over medium heat.
Add the beef and stir-fry until it is browned and cooked through.
Add the broccoli, soy sauce, garlic, and black pepper, and stir-fry for a few more minutes until
the broccoli is tender.
Calories: 300
Protein: 26g
Carbohydrates: 7g
Fiber: 2g
Fat: 19g
Sodium: 200mg
66. Beef Stew with Root Vegetables

Servings: 2
Ingredients:
250g beef stew meat, cut into cubes
2 medium carrots, peeled and chopped
1 medium parsnip, peeled and chopped
1 medium onion, chopped
2 cups beef stock
Instructions:
Heat the olive oil in a large pot over medium-high heat. Add the beef and brown on all sides,
about 5-7 minutes. Remove the beef from the pot and set aside.
In the same pot, add the onion, carrots, and parsnip. Cook until the vegetables are tender, about 5
minutes.
Return the beef to the pot and add the beef stock. Bring to a boil, then reduce the heat to low and
cover the pot.
Simmer for 3-4 hours, until the beef is tender. Season with salt and pepper to taste. Serve hot.
Calories: 500
Carbohydrates: 18g
Protein: 40g
Fat: 30g
Sodium: 800mg
67. Baked Chicken Thighs with Lemon and Garlic

Serving: 2
Ingredients:
4 boneless, skinless chicken thighs
2 garlic cloves, minced
1 lemon, juiced
Instructions:
The chicken thighs should be put in a baking dish.
Combine the garlic, lemon juice, olive oil, and black pepper in a small bowl. Pour the mixture
over the chicken thighs.
Bake the chicken for 30-35 minutes or until it is thoroughly done and no longer pink.
Calories: 270
Protein: 30g
Carbohydrates: 3g
Fiber: 0g
Fat: 14g
Sodium: 150mg
68. Beef Stir-Fry with Snow Peas

Serving: 2
Ingredients:
8 oz lean beef, thinly sliced
2 cups snow peas
1 tablespoon low-sodium soy sauce
1 garlic clove, minced
Instructions:
Add the beef and stir-fry until it is browned and cooked through.
Add the snow peas, soy sauce, black pepper, and garlic, and stir-fry for a few more minutes until
the snow peas are tender.
Calories: 290
Protein: 25g
Carbohydrates: 10g
Fiber: 3g
Fat: 16g
Sodium: 200mg
69. Grilled Turkey Sausage with Bell Peppers

Serving: 2
Ingredients:
4 turkey sausages
2 bell peppers, cut into strips
Instructions:
Toss the bell peppers in olive oil and black pepper.
Grill the turkey sausages and bell peppers for about 10 minutes, occasionally turning, until the
sausages are cooked, and the bell peppers are tender.
Calories: 350
Protein: 30g
Carbohydrates: 10g
Fiber: 3g
Fat: 20g
Sodium: 710mg
70. Rosemary Lemon Turkey Breast

Serving: 2
Ingredients:
1 boneless turkey breast half (about 1 pound)
1 lemon, zest grated and juiced
1 tablespoon chopped fresh rosemary
Instructions:
Preheat oven to 350°F (175°C).
Combine lemon zest, lemon juice, garlic, rosemary, olive oil, and pepper in a bowl.
Place turkey in a baking dish and pour mixture over it.
Bake for about 60 minutes or until the internal temperature reaches 165°F (74°C).
Let it rest for a few minutes before slicing and serving.
Calories: 260
Protein: 36g
Carbohydrates: 5g
Fiber: 1g
Fat: 10g
Sodium: 100mg
71. Sautéed Chicken Breast with Spinach

Serving: 2
Ingredients:
2 cups spinach
1 garlic clove, minced
Instructions:
Add the chicken breasts and cook until they are no longer pink inside and have a golden brown
outside.
Chicken should be taken out of the pan and put aside.
The spinach should be added to the same pan and cooked until wilted. Stir thoroughly after
adding the black pepper and minced garlic.
Serve the chicken breasts with the sautéed spinach.
Calories: 280
Protein: 30g
Carbohydrates: 3g
Fiber: 1g
Fat: 16g
Sodium: 200mg
72. Baked Turkey Meatballs with Zucchini Noodles

Serving: 2
Ingredients:
1 lb ground turkey
1 egg
2 zucchinis, made into noodles
Instructions:
Ground turkey, an egg, almond flour, and black pepper should all be combined in a bowl. Make
meatballs by mixing thoroughly.
The meatballs should be baked for 20 to 25 minutes or until they are thoroughly cooked.
Olive oil should be used to cook the zucchini noodles until they are soft.
Serve the turkey meatballs with the zucchini noodles.
Calories: 400
Protein: 35g
Carbohydrates: 10g
Fiber: 3g
Fat: 24g
Sodium: 200mg
73. Grilled Tuna Steak with Lemon and Thyme

Serving: 2
Ingredients:
2 tuna steaks
1 lemon, juiced
Instructions:
Rub the tuna steaks with olive oil, thyme, and black pepper.
Grill for about 3-4 minutes on each side or until the desired level of doneness.
Drizzle with lemon juice before serving.
Calories: 350
Protein: 40g
Carbohydrates: 3g
Fiber: 1g
Fat: 18g
Sodium: 80mg
74. Slow Cooker Chicken and Vegetable Stew

Serving: 2
Ingredients:
2 chicken thighs
2 carrots, sliced
1 onion, chopped
1/2 cup low-sodium chicken broth
1 teaspoon dried rosemary
Instructions:
Heat the olive oil in a pan over medium heat. Add the chicken thighs and cook until browned on
both sides.
Transfer the chicken thighs to a slow cooker. Add the carrots, onion, garlic, chicken broth,
rosemary, and thyme.
Cook on low for 4-6 hours or until the chicken is tender and cooked through.
Calories: 300
Protein: 25g
Carbohydrates: 10g
Fiber: 2g
Fat: 18g
Sodium: 200mg
75. Chicken Stir-Fry with Cashew Nuts

Servings: 2
Ingredients:
2 boneless, skinless chicken breasts, cut into strips
1/2 cup cashew nuts
1 red bell pepper, sliced
1 onion, sliced
2 tablespoons soy-free stir fry sauce
Instructions:
Heat the olive oil in a large frying pan over medium-high heat. Add the chicken strips and stir-
fry until golden and cooked through, about 5-7 minutes. Remove the chicken from the pan and
set aside.
In the same pan, add the sliced bell pepper and onion. Stir-fry until the vegetables are tender,
about 3-5 minutes.
Return the chicken to the pan and add the cashew nuts and stir-fry sauce. Stir well to combine
and cook for a further 2 minutes until everything is well coated and heated through.
Season with salt and pepper to taste. Serve hot.
Calories: 470
Carbohydrates: 18g
Protein: 40g
Fat: 28g
Sodium: 420mg
76. Chicken and Vegetable Foil Packets

Serving: 2
Ingredients:
1 zucchini, sliced
1 bell pepper, sliced
1/2 teaspoon dried basil
Instructions:
Divide chicken, zucchini, and bell pepper equally among two pieces of aluminum foil.
Drizzle with olive oil, then sprinkle with garlic powder, basil, salt, and pepper.
Fold foil over the ingredients and crimp edges to seal.
Bake for 25 minutes or until chicken is cooked through.
Calories: 260
Protein: 30g
Carbohydrates: 7g
Fiber: 2g
Fat: 12g
Sodium: 100mg
77. Oven-Baked Turkey Meatballs

Serving: 2
Ingredients:
8 ounces lean ground turkey
1/4 cup finely chopped onion
1 egg, beaten
1/4 cup whole wheat breadcrumbs
Instructions:
In a bowl, mix together all the ingredients until well combined.
Form the mixture into small meatballs and place on a baking sheet.
Bake for 20 minutes or until cooked through and lightly browned.
Calories: 210
Protein: 20g
Carbohydrates: 8g
Fiber: 1g
Fat: 10g
Sodium: 200mg
78. Spinach-Stuffed Chicken Breasts

Serving: 2
Ingredients:
1 cup fresh spinach, chopped
1/4 cup crumbled feta cheese
Instructions:
Make a slit in each chicken breast to form a pocket.
Stuff each pocket with half of the spinach and feta.
Olive oil, pepper, and garlic powder are applied to the chicken.
Bake for 30 minutes, or until chicken is cooked through, in a baking dish.
Calories: 280
Protein: 33g
Carbohydrates: 3g
Fiber: 1g
Fat: 14g
Sodium: 300mg
79. Beef Lettuce Wraps

Serving: 2
Ingredients:
8 ounces lean ground beef
1 red bell pepper, diced
1/2 onion, diced
1 tablespoon low-sodium soy sauce
8 lettuce leaves
Instructions:
Add the steak and heat it, crumbling it as it browns.
When the vegetables are soft, add the bell pepper, onion, and garlic.
Add the soy sauce, then turn off the heat.
Spoon beef mixture into lettuce leaves to serve.
Calories: 300
Protein: 23g
Carbohydrates: 8g
Fiber: 3g
Fat: 20g
Sodium: 200mg
80. Spiced Grilled Turkey Skewers

Preparation time: 10 minutes (plus marinating time)
Servings: 2
Ingredients:
2 turkey breasts, cut into chunks
1 teaspoon cumin
1 teaspoon coriander
1/2 teaspoon paprika
Instructions:
In a bowl, mix together the cumin, coriander, paprika, olive oil, salt, and pepper. Add the turkey
chunks and toss to coat. Let it marinate for at least 30 minutes.
Preheat a grill to medium-high heat. Thread the turkey chunks onto skewers.
Grill the skewers for 7-8 minutes on each side, or until the turkey is cooked through and has a
nice char on the outside.
Serve the skewers hot with a side of salad or grilled vegetables.
Calories: 310
Carbohydrates: 0g
Protein: 44g
Fat: 14g
Sodium: 110mg
81. Quinoa-Stuffed Bell Peppers
Serving: 2
Ingredients:
2 red bell peppers
1/2 cup cooked quinoa
1/2 small onion, finely chopped
1/2 cup cherry tomatoes, halved
1/2 cup spinach leaves, chopped
Instructions:
Cut the tops off the bell peppers and remove the seeds.
In a pan, heat olive oil and sauté onion and garlic until translucent.
Add the cherry tomatoes and spinach. Cook until spinach is wilted.
Stir in the quinoa, dried basil, and black pepper.
Fill the bell peppers with the quinoa mixture.
Place the stuffed peppers in a baking dish and bake for 20-25 minutes.
Calories: 260
Protein: 7g
Carbohydrates: 35g
Fiber: 7g
Fat: 10g
Sodium: 45mg
82. Roasted Eggplant Bruschetta

Servings: 2
Ingredients:
1 medium-sized eggplant
2 medium-sized tomatoes, diced
2 cloves of garlic, minced
2 tablespoons chopped fresh basil
1 tablespoon extra-virgin olive oil
1 tablespoon balsamic vinegar
Whole grain baguette or bread slices
Instructions:
Set the oven's temperature to 400°F (200°C). Use parchment paper to cover a baking sheet.
Place the rounds of sliced eggplant on the baking sheet that has been set aside.
Olive oil should be drizzled over the sliced eggplant, and salt and pepper should be added.
The eggplant should be roasted in a warm oven for 15 to 20 minutes, or until it is soft and gently
brown.
Prepare the bruschetta topping while the eggplant is roasting. Diced tomatoes, minced garlic,
fresh basil cut, extra virgin olive oil, balsamic vinegar, salt, and pepper should all be combined in
a bowl. Mix thoroughly.
The roasted eggplant should be taken out of the oven and given some time to cool. Slice the
rounds of eggplant into smaller pieces.
Slices of whole grain baguette or bread should be toasted.
Calories: 130
Carbohydrates: 18g
Protein: 4g
Fat: 6g
Sodium: 80mg
83. Spicy Vegetable and Bean Soup

Serving: 2
Ingredients:
1 medium carrot, diced
1 celery stalk, diced
1 can (14 oz) diced tomatoes
1/2 cup red lentils, rinsed
Instructions:
Heat olive oil in a large pot over medium heat. Add onions and garlic, and sauté until onions are
translucent.
Add carrots, celery, and bell pepper to the pot. Cook for 5 minutes, stirring occasionally.
Add diced tomatoes, vegetable broth, red lentils, and ground cumin to the pot. Bring to a boil.
Reduce heat, cover the pot, and simmer for 30 minutes or until the lentils are cooked and tender.
Serve hot.
Calories: 180
Carbohydrates: 31g
Protein: 8g
Fat: 4g
Fiber: 9g
Sodium: 300mg
84. Roasted Brussels Sprouts and Sweet Potatoes

Serving: 2
Ingredients:
1 cup Brussels sprouts, halved
1 medium sweet potato, cubed
1/4 teaspoon cumin
Instructions:
On a baking pan, combine the sweet potatoes and Brussels sprouts.
Sprinkle with cumin and black pepper after drizzling with olive oil.
Combine everything and toss until evenly coated.
Roast the vegetables for 20 to 25 minutes or until they are cooked through and browned.
Calories: 180
Protein: 4g
Carbohydrates: 28g
Fiber: 7g
Fat: 7g
Sodium: 40mg
85. Cauliflower Fried Rice

Serving: 2
Ingredients:
2 cups cauliflower rice
1/2 onion, chopped
1/2 cup frozen peas
1/2 cup carrots, diced
2 tablespoons low-sodium soy sauce or tamari
Instructions:
Garlic and onion should be added and cooked until transparent.
Cook the peas and carrots for 5 minutes after adding.
Soy sauce and cauliflower rice are combined.
Cook the cauliflower for a further five minutes or until it is soft.
Calories: 160
Protein: 6g
Carbohydrates: 20g
Fiber: 6g
Fat: 7g
Sodium: 280mg
86. Veggie-Stuffed Portobello Mushrooms

Serving: 2
Ingredients:
2 large portobello mushrooms
1/2 cup bell peppers, chopped
1/2 cup onion, chopped
1/2 cup spinach, chopped
Instructions:
Cut off the mushroom stems and scoop off the gills.
Over medium heat, warm the olive oil in the pan.
Bell peppers, onion, and garlic are sautéed till soft.
Stir in spinach and black pepper.
Fill each mushroom cap with the veggie mixture.
Bake for about 15 minutes, or until the mushrooms are tender.
Calories: 150
Protein: 4g
Carbohydrates: 14g
Fiber: 4g
Fat: 9g
Sodium: 20mg
87. Zucchini Noodles with Avocado Sauce

Serving: 2
Ingredients:
2 medium zucchini
1 ripe avocado
1/4 cup fresh basil leaves
1 clove garlic
Salt and black pepper to taste
Instructions:
Use a spiralizer to create zucchini noodles.
In a blender, combine avocado, basil, garlic, lemon juice, salt, and pepper. Blend until smooth.
Toss zucchini noodles with avocado sauce.
Serve immediately.
Calories: 220
Protein: 6g
Carbohydrates: 20g
Fiber: 8g
Fat: 15g
Sodium: 20mg
88. Vegetable Stir-Fry with Tofu

Serving: 2
Ingredients:
1 cup firm tofu, cubed
2 cups mixed vegetables (bell peppers, broccoli, snap peas)
Instructions:
Heat oil in a pan over medium-high heat.
Add tofu and cook until golden brown. Remove from pan and set aside.
In the same pan, add vegetables and stir-fry until tender.
Return tofu to pan, add soy sauce, and mix well.
Calories: 200
Protein: 14g
Carbohydrates: 16g
Fiber: 4g
Fat: 10g
Sodium: 280mg
89. Spaghetti Squash with Tomato Sauce

Serving: 2
Ingredients:
1 small spaghetti squash
1 cup no-sugar-added tomato sauce
Salt and black pepper to taste
Fresh basil leaves for garnish
Instructions:
Cut spaghetti squash in half lengthwise and remove seeds.
Drizzle with olive oil, salt, and pepper. Place cut-side down on a baking sheet.
Bake for 30-40 minutes or until tender.
Use a fork to scrape out "spaghetti" strands from the squash.
Heat the tomato sauce and pour over the spaghetti squash. Garnish with fresh basil before
serving.
Calories: 180
Protein: 2g
Carbohydrates: 30g
Fiber: 6g
Fat: 7g
Sodium: 200mg
90. Mushroom and Lentil Loaf

Servings: 2
Ingredients:
1 cup cooked lentils
1/2 cup breadcrumbs
1 medium onion, chopped
1 egg
Instructions:
Preheat the oven to 375°F (190°C). Line a loaf pan with parchment paper.
Heat the olive oil in a pan over medium heat. Add the onion and garlic and cook until softened,
about 5 minutes.
Add the mushrooms and cook until they release their juices, about 5 more minutes.
In a large bowl, combine the cooked lentils, mushroom mixture, breadcrumbs, and egg. Season
with salt and pepper to taste.
Transfer the mixture to the prepared loaf pan and press down firmly.
Bake for 45 minutes, or until the top is golden and firm to the touch. Let it cool for a few
minutes before slicing. Serve warm.
Calories: 380
Carbohydrates: 45g
Protein: 19g
Fat: 15g
Sodium: 200mg
91. Diabetic-Friendly Vegetable Curry

Serving: 2
Ingredients:
2 cups mixed vegetables (broccoli, cauliflower, bell peppers, peas)
1/2 cup canned unsweetened coconut milk
1 tablespoon curry powder
Instructions:
In a large pan, heat the olive oil. Add the mixed vegetables and cook until they start to soften.
Add the curry powder and stir well until the vegetables are coated.
When the vegetables are soft and the flavors have combined, pour in the coconut milk, lower the
heat, and simmer for 10 to 15 minutes.
Add pepper and salt to taste. Serve warm.
Calories: 225
Protein: 6g
Carbohydrates: 20g
Fiber: 8g
Fat: 15g
Sodium: 75mg
92. Sweet Potato and Black Bean Tacos

Servings: 2
Ingredients:
2 medium sweet potatoes, peeled and diced
1 can black beans, drained and rinsed
Juice of 1 lime
1 teaspoon cumin
1/2 teaspoon smoked paprika
4 small corn tortillas
1 ripe avocado, sliced
Fresh cilantro leaves for topping
Instructions:
Preheat your oven to 400°F (200°C). Toss the diced sweet potatoes in olive oil and spread out on
a baking sheet. Bake for 30-35 minutes, or until tender and lightly browned.
While the sweet potatoes are baking, heat the black beans in a small saucepan over medium heat.
Stir in lime juice, cumin, and smoked paprika.
Warm the corn tortillas in a dry skillet over medium heat until pliable.
Fill each tortilla with the roasted sweet potatoes, black beans, and sliced avocado. Top with fresh
cilantro.
Calories: 350
Carbohydrates: 57g
Protein: 11g
Fat: 10g
Sodium: 350mg
93. Vegetable and Tofu Stir-Fry

Serving: 2
Ingredients:
1 cup firm tofu, cubed
2 cups mixed vegetables (broccoli, bell peppers, zucchini, carrots)
2 tablespoons low-sodium soy sauce
1 tablespoon sesame seeds
Instructions:
Heat the oil in a large pan or wok. Add the tofu cubes and fry until golden brown. Remove and
set aside.
In the same pan, add the mixed vegetables and stir-fry until they are tender-crisp.
Return the tofu to the pan. Add the soy sauce and stir well to combine. Sprinkle with sesame
seeds before serving.
Calories: 235
Protein: 15g
Carbohydrates: 18g
Fiber: 6g
Fat: 12g
Sodium: 475mg
94. Quinoa Salad with Roasted Vegetables

Serving: 2
Ingredients:
1/2 cup quinoa
1 cup water
2 cups mixed vegetables (zucchini, bell peppers, cherry tomatoes)
1 tablespoon balsamic vinegar
Instructions:
Clean the quinoa with cold water before cooking it in a pot with water. When the quinoa is
tender, and the water has been absorbed, simmer for 15 minutes after bringing to a boil.
Chop the vegetables, then put them on a baking sheet as the quinoa cooks. Olive oil should be
drizzled over the food before roasting for 20 minutes, or until it is soft and slightly browned.
In a sizable bowl, combine the cooked quinoa and roasted vegetables. Add salt and pepper, then
drizzle with balsamic vinegar. Combine by stirring, then plate.
Calories: 300
Protein: 8g
Carbohydrates: 45g
Fiber: 8g
Fat: 10g
Sodium: 150mg
95. Vegan Zucchini Spaghetti with Tomato Sauce
Serving: 2
Ingredients:
2 medium zucchinis
1 can (14 oz) diced tomatoes
Fresh basil for garnish
Instructions:
Use a spiralizer or a vegetable peeler to create zucchini noodles.
In a large pan, heat the olive oil. Add the garlic and cook until fragrant.
Add the diced tomatoes, bring to a simmer, and cook for about 10 minutes.
Add the zucchini noodles to the pan, stir to combine, and cook for another 2-3 minutes, until the
zucchini is tender but still has some crunch.
Season with salt and pepper to taste, garnish with fresh basil and serve.
Calories: 150
Protein: 5g
Carbohydrates: 20g
Fiber: 6g
Fat: 7g
Sodium: 300mg
96. Chickpea Salad with Lemon Dressing

Serving: 2
Ingredients:
1 can (15 oz) chickpeas, drained and rinsed
1 medium cucumber, diced
1 medium red bell pepper, diced
1/4 cup red onion, finely chopped
2 tablespoons fresh parsley, chopped
Juice of 1 lemon
Instructions:
In a big bowl, mix the chickpeas, cucumber, bell pepper, red onion, and parsley.
Combine the lemon juice, olive oil, salt, and pepper in a separate small bowl.
After adding the dressing, toss the salad thoroughly.
Serve immediately or refrigerate for later use.
Calories: 250
Protein: 8g
Carbohydrates: 35g
Fiber: 9g
Fat: 10g
Sodium: 200mg
97. Vegan Tofu Scramble

Serving: 2
Ingredients:
1 block (14 oz) firm tofu
1/2 onion, diced
Instructions:
Press the tofu to remove excess water. Crumble the tofu into small pieces.
In a large non-stick skillet, heat the olive oil over medium heat. Add the bell pepper and onion,
and cook until tender.
Tofu crumbles, turmeric, salt, and pepper should all be added to the skillet. To blend, thoroughly
stir.
Cook the tofu for a further 5-7 minutes or until thoroughly heated. Serve hot.
Calories: 200
Protein: 14g
Carbohydrates: 10g
Fiber: 3g
Fat: 12g
Sodium: 200mg
98. Quinoa and Black Bean Salad

Serving: 2
Ingredients:
1/2 cup quinoa
1 cup water
1 can (15 oz) black beans, drained and rinsed
1 red bell pepper, chopped
1/4 cup fresh cilantro, chopped
1 lime, juiced
Instructions:
Rinse the quinoa under cold water until the water runs clear. Quinoa and water should be
combined in a medium pot. Once the water is absorbed and the quinoa is cooked, bring to a boil,
lower the heat to low, cover the pan, and let simmer for about 15 minutes. Cool down.
Combine the cooked quinoa, black beans, bell pepper, and cilantro in a big bowl.
Mix the lime juice, olive oil, salt, and pepper in a small bowl. After adding the dressing, toss the
salad thoroughly.
Serve immediately or refrigerate for later use.
Calories: 350
Protein: 13g
Carbohydrates: 50g
Fiber: 12g
Fat: 12g
Sodium: 200mg
99. Baked Eggplant with Tomato and Basil
Serving: 2
Ingredients:
1 large eggplant, sliced into 1/2-inch rounds
1 cup tomato sauce, no sugar added
1/4 cup fresh basil, chopped
2 tablespoons nutritional yeast
Instructions:
Preheat your oven to 375°F (190°C). Arrange the eggplant slices on a baking sheet. Brush each
side with olive oil and season with salt and pepper.
Bake the eggplant for 15-20 minutes, until it is tender and lightly browned.
Top each slice of eggplant with a spoonful of tomato sauce, some chopped basil, and a sprinkle
of nutritional yeast.
Return the eggplant to the oven for another 5 minutes until the toppings are heated through.
Serve hot.
Calories: 200
Protein: 5g
Carbohydrates: 25g
Fiber: 10g
Fat: 10g
Sodium: 400mg
100. Alternative Veggie Stuffed Peppers

Serving: 2
Ingredients:
2 large bell peppers (any color), halved and seeds removed
1 cup cooked brown rice
1/2 cup diced zucchini
1/2 cup diced tomatoes
1/4 cup diced onion
2 tablespoons grated Parmesan cheese (optional)
Instructions:
In a mixing bowl, combine the cooked brown rice, diced zucchini, tomatoes, onion, garlic, dried
oregano, salt, and pepper.
Stir well to evenly distribute the ingredients.
Stuff each bell pepper half with the rice-vegetable mixture, pressing it gently to fill the cavity.
Place the stuffed peppers in a baking dish.
Cover the dish with foil and bake for 20 minutes.
Remove the foil and sprinkle grated Parmesan cheese (if using) over the stuffed peppers.
Bake uncovered for an additional 10 minutes or until the peppers are tender and the cheese is
melted and lightly browned.
Allow the stuffed peppers to cool for a few minutes before serving.
Calories: 180
Protein: 5g
Carbohydrates: 35g
Fiber: 5g
Fat: 2g
Sodium: 240mg
101. Grilled Shrimp with Garlic and Herbs
Serving: 2
Ingredients:
12 large shrimp, peeled and deveined
1 tablespoon fresh parsley, chopped
1 tablespoon fresh lemon juice
Instructions:
Preheat your grill to medium heat.
In a bowl, combine the olive oil, minced garlic, parsley, lemon juice, salt, and pepper.
Add the shrimp and toss to coat.
Grill the shrimp for 2-3 minutes on each side or until they are pink and cooked through.
Serve immediately.
Calories: 240
Protein: 20g
Carbohydrates: 1g
Fiber: 0g
Fat: 17g
Sodium: 210mg
102. Baked Salmon with Lemon and Dill

Serving: 2
Ingredients:
2 salmon fillets (about 6 oz each)
1 lemon, sliced
2 tablespoons fresh dill, chopped
Instructions:
Place the salmon fillets on a baking sheet lined with parchment paper.
Drizzle the olive oil over the salmon and season with salt and pepper.
Top each salmon fillet with lemon slices and dill.
Bake for 15 minutes, or until the salmon is cooked to your desired level of doneness.
Serve immediately.
Calories: 370
Protein: 34g
Carbohydrates: 2g
Fiber: 1g
Fat: 24g
Sodium: 75mg
103. Lemon-Pepper Tuna Steaks

Serving: 2
Ingredients:
2 tuna steaks (about 6 oz each)
Salt to taste
Instructions:
Preheat a grill or stovetop griddle over medium heat.
Brush the tuna steaks with olive oil and lemon juice, then season with pepper and salt.
Grill the steaks for 3-4 minutes on each side or until desired doneness.
Serve immediately.
Calories: 260
Protein: 40g
Carbohydrates: 0g
Fiber: 0g
Fat: 10g
Sodium: 65mg
104. Pan-Seared Scallops with Garlic

Serving: 2
Ingredients:
12 scallops
Fresh parsley for garnish
Instructions:
Rinse the scallops and pat them dry.
Heat the olive oil in a pan over medium-high heat.
Add the scallops to the pan and cook for about 2 minutes on each side until they have a nice
sear.
Add the minced garlic to the pan and cook for another minute.
Season with salt and pepper and garnish with fresh parsley before serving.
Calories: 230
Protein: 19g
Carbohydrates: 5g
Fiber: 0g
Fat: 15g
Sodium: 270mg
105. Mediterranean Shrimp Skewers

Serving: 2
Ingredients:
1 pound large shrimp, peeled and deveined
Juice of 1 lemon
2 skewers
Instructions:
Preheat your grill or grill pan over medium heat.
Toss the shrimp in olive oil, oregano, basil, and lemon juice. Season with salt and pepper.
Thread the shrimp onto the skewers.
Grill the shrimp for 2-3 minutes per side or until pink and opaque.
Garnish with fresh parsley before serving.
Calories: 260
Protein: 48g
Carbohydrates: 3g
Fiber: 0g
Fat: 7g
Sodium: 350mg
106. Sesame Ginger Salmon

Serving: 2
Ingredients:
1 tablespoon sesame oil
1 tablespoon grated fresh ginger
Sesame seeds for garnish
Instructions:
Salmon fillets should be put on a baking pan.
Sprinkle with grated ginger and drizzle with sesame oil. Add salt and pepper to taste.
Salmon should easily flake with a fork after baking for 12 to 15 minutes.
Before serving, add sesame seeds as a garnish.
Calories: 300
Protein: 34g
Carbohydrates: 1g
Fiber: 0g
Fat: 18g
Sodium: 75mg
107. Baked Cod with Olive Tapenade

Serving: 2
Ingredients:
2 cod fillets (about 6 oz each)
1/2 cup olive tapenade (store-bought, sugar-free)
Instructions:
Season the cod fillets with salt and pepper and place them on a baking sheet.
Spread a layer of olive tapenade on top of each fillet.
Bake for 15-20 minutes or until fish flakes easily with a fork.
Serve with lemon wedges.
Calories: 235
Protein: 30g
Carbohydrates: 2g
Fiber: 0g
Fat: 11g
Sodium: 300mg
108. Zucchini Shrimp Scampi

Serving: 2
Ingredients:
2 medium zucchinis
1 pound large shrimp, peeled and deveined
Juice of 1 lemon
Crushed red pepper flakes (optional)
Instructions:
Use a spiralizer to create zucchini noodles.
On a medium heat setting, warm the olive oil in a big pan.
Once added, sauté the garlic until fragrant.
Add the shrimp and cook for two to three minutes on each side or until pink.
Add the lemon juice and season with salt, pepper, and, if desired, red pepper flakes.
Zucchini noodles should be added to the pan and combined. Cook for a further two minutes.
Serve garnished with fresh parsley.
Calories: 280
Protein: 40g
Carbohydrates: 8g
Fiber: 2g
Fat: 9g
Sodium: 440mg
109. Spiced Grilled Tuna Steaks

Serving: 2
Ingredients:
2 tuna steaks (about 6 oz each)
1 teaspoon paprika
Instructions:
Preheat a grill or grill pan over medium-high heat.
Mix cumin, paprika, and turmeric together in a small bowl.
Season the tuna steaks with salt and pepper, then rub with the spice mix.
Brush the grill with olive oil and grill the tuna steaks for 2-3 minutes on each side for medium-
rare.
Serve with lemon wedges.
Calories: 245
Protein: 40g
Carbohydrates: 1g
Fiber: 1g
Fat: 8g
Sodium: 75mg
110. Prawn and Avocado Salad

Serving: 2
Ingredients:
1/2 pound cooked prawns
1 ripe avocado, diced
2 cups mixed salad greens
Juice of 1 lemon
Instructions:
In a large bowl, combine prawns, avocado, and salad greens.
In a small bowl, whisk together olive oil and lemon juice. Season with salt and pepper.
Drizzle the dressing over the salad and gently toss to combine.
Serve immediately.
Calories: 300
Protein: 20g
Carbohydrates: 8g
Fiber: 5g
Fat: 22g
Sodium: 300mg
111. Pan-Seared Scallops with Asparagus

Serving: 2
Ingredients:
8 large scallops
1 bunch of asparagus, ends trimmed
Instructions:
Season scallops with salt and pepper.
Heat olive oil in a pan over medium-high heat.
Add scallops and sear until golden brown, about 2 minutes per side. Remove from the pan and
set aside.
In the same pan, add asparagus and garlic. Cook until asparagus is tender, about 5 minutes.
Serve scallops with asparagus and lemon wedges.
Calories: 225
Protein: 21g
Carbohydrates: 8g
Fiber: 3g
Fat: 12g
Sodium: 300mg
112. Baked Cod with Cherry Tomatoes

Serving: 2
Ingredients:
2 cod fillets (about 6 oz each)
1 cup cherry tomatoes, halved
Fresh basil leaves for garnish
Instructions:
Season cod fillets with salt and pepper.
Place fillets in a baking dish and scatter cherry tomatoes around them.
Drizzle olive oil over fillets and tomatoes.
Bake for 15 minutes or until fish is cooked through.
Garnish with fresh basil leaves and serve.
Calories: 265
Protein: 31g
Carbohydrates: 4g
Fiber: 1g
Fat: 14g
Sodium: 300mg
113. Grilled Salmon with Cauliflower Rice

Serving: 2
Ingredients:
2 cups cauliflower rice
1/2 cup bell pepper, diced
1/2 cup onion, diced
Instructions:
Preheat the grill or grill pan to medium heat.
Salt and pepper salmon fillets before serving.
Grill salmon for 5 to 6 minutes per side or until it's done to your preference.
In the meantime, warm up the olive oil in a pan over medium heat. Add the bell pepper and
onion, then cook until they are tender.
Cook the cauliflower rice in the pan for 5 to 6 minutes or until it is soft.
Serve grilled salmon with cauliflower rice and a squeeze of lemon.
Calories: 370
Protein: 35g
Carbohydrates: 10g
Fiber: 3g
Fat: 22g
Sodium: 320mg
114. Shrimp Stir-fry with Zucchini Noodles

Serving: 2
Ingredients:
8 oz shrimp, peeled and deveined
2 medium zucchinis, spiralized
1 bell pepper, sliced
1 carrot, sliced
Instructions:
Season shrimp with salt and pepper.
Heat 1 tablespoon of olive oil in a pan over medium-high heat. Cook the shrimp for two to three
minutes on each side or until pink. From the pan, remove, and set aside.
One more tablespoon of olive oil should be added to the pan. Cook the vegetables until they are
soft after adding the bell pepper, carrot, and garlic.
Add zucchini noodles to the pan and sauté for 2-3 minutes.
Return shrimp to the pan and stir in soy sauce. Cook for another minute until everything is well
combined.
Serve hot.
Calories: 295
Protein: 26g
Carbohydrates: 16g
Fiber: 4g
Fat: 15g
Sodium: 590mg
115. Steamed Mussels in White Wine Sauce

Serving: 2
Ingredients:
2 pounds mussels, cleaned and debearded
1/2 cup dry white wine (use alcohol-free wine for a healthier option)
1 small onion, diced
Freshly ground black pepper
2 tablespoons fresh parsley, chopped
Instructions:
Over medium heat, warm the olive oil in a large pan. Sauté the onion and garlic until aromatic.
Simmer after adding the white wine.
Mussels can be added to the pan. For about 5 minutes, or until the mussels open, cook covered.
Mussels that have not opened should be thrown away.
Season with black pepper and garnish with fresh parsley.
Serve hot.
Calories: 385
Protein: 22g
Carbohydrates: 15g
Fiber: 0g
Fat: 20g
Sodium: 710mg
116. Garlic Butter Baked Cod

Servings: 2
Ingredients:
2 cod fillets
2 tablespoons butter, melted
Juice of 1/2 a lemon
1 tablespoon chopped fresh parsley
Instructions:
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Place the cod fillets on the prepared baking sheet. In a small bowl, combine the minced garlic,
melted butter, and lemon juice. Pour over the cod fillets.
Bake for 15-20 minutes, or until the fish is flaky and opaque. Sprinkle with fresh parsley before
serving.
Calories: 240
Carbohydrates: 2g
Protein: 32g
Fat: 10g
Sodium: 390mg
117. Teriyaki Salmon with Broccoli and Rice

Servings: 2
Ingredients:
2 salmon fillets
1/4 cup soy sauce
2 tablespoons honey
1 teaspoon grated fresh ginger
1 cup broccoli florets
1 cup cooked rice
Instructions:
In a small bowl, whisk together the soy sauce, honey, garlic, and ginger. Place the salmon fillets
in a zip-top bag and pour in the marinade. Let sit for at least 10 minutes.
Transfer the salmon fillets to the prepared baking sheet, reserving the marinade. Bake for 12-15
minutes, or until the salmon is cooked through.
While the salmon is baking, steam the broccoli until tender-crisp and heat the rice.
Serve the baked salmon with steamed broccoli and rice, drizzled with the reserved marinade.
Calories: 410
Carbohydrates: 45g
Protein: 35g
Fat: 10g
Sodium: 1700mg
118. Broiled Salmon with Avocado-Mango Salsa

Serving: 2
Ingredients:
2 salmon fillets
1 ripe avocado, diced
1 small mango, diced
Juice of 1 lime
2 tablespoons chopped fresh cilantro
1 jalapeno, minced (optional)
Instructions:
Preheat the broiler. Season the salmon fillets with salt and pepper and place on a broiler pan.
Broil the salmon for about 10-12 minutes or until the fish flakes easily with a fork.
While the salmon is cooking, combine the avocado, mango, lime juice, cilantro, and jalapeno (if
using) in a bowl to make the salsa.
Top each salmon fillet with the avocado-mango salsa before serving.
Calories: 450
Protein: 34g
Carbohydrates: 25g
Fiber: 8g
Fat: 25g
Sodium: 100mg
119. Garlic Butter Scallops

Serving: 2
Ingredients:
1 lb scallops
1 tablespoon unsalted butter
Fresh parsley, chopped for garnish
Instructions:
Rinse the scallops and pat them dry with a paper towel. Season with salt and pepper.
In a large pan, heat the olive oil over medium-high heat. Add the scallops and sear on each side
until golden brown and cooked through, about 2-3 minutes per side. Remove from the pan and
set aside.
In the same pan, add the butter and garlic, and cook until fragrant, about 1 minute.
Return the scallops to the pan and toss to coat in the garlic butter.
Garnish with fresh parsley before serving.
Calories: 275
Protein: 23g
Carbohydrates: 6g
Fiber: 0g
Fat: 18g
Sodium: 700mg
120. Lemon Dill Baked Cod

Serving: 2
Ingredients:
2 cod fillets
Juice and zest of 1 lemon
2 tablespoons fresh dill, chopped
Instructions:
Cod fillets should be put on a baking dish. Lemon juice and olive oil should be drizzled on. Add
some salt, pepper, dill, and lemon zest.
Bake for 12 to 15 minutes in the preheated oven or until the fish is cooked through and flakes
readily when tested with a fork.
Serve the cod fillets with a squeeze of fresh lemon juice.
Calories: 225
Protein: 31g
Carbohydrates: 2g
Fiber: 1g
Fat: 10g
Sodium: 90mg
121. Chia Seed Pudding
Soaking time: 2 hours
Serving: 2
Ingredients:
1/4 cup chia seeds
1 cup unsweetened almond milk
1 tablespoon sugar-free maple syrup
1 teaspoon vanilla extract
Fresh berries for garnish
Instructions:
In a bowl, combine the chia seeds, almond milk, sugar-free maple syrup, and vanilla extract.
Make sure the chia seeds are well submerged in the liquid by giving the mixture a good stir.
When the chia seeds have absorbed the liquid and the mixture has thickened to a pudding-like
consistency, cover the bowl and chill for at least two hours.
Before serving, stir the pudding, then top it with fresh berries.
Calories: 155
Protein: 5g
Carbohydrates: 15g (net carbs: 8g)
Fiber: 7g
Fat: 8g
Sodium: 80mg
122. Almond Flour Blueberry Muffins

Serving: 2 muffins
Ingredients:
1/4 cup fresh blueberries
1 large egg
1 tablespoon erythritol (or another sugar substitute)
1/2 teaspoon baking powder
1/2 teaspoon vanilla extract
Instructions:
Preheat the oven to 350°F (175°C) and line a muffin tin with paper liners.
In a bowl, combine the almond flour, erythritol, and baking powder.
In a separate bowl, beat the egg with the vanilla extract.
Gradually mix the dry ingredients into the wet until a batter forms.
Fold the blueberries in slowly.
Fill each liner in the prepared muffin tin halfway with the batter.
A toothpick put into the center of a muffin should come out clean after 20 to 25 minutes of
baking.
Before transferring the muffins to a wire rack to finish cooling, let them 10 minutes to cool in
the pan.
Calories: 220
Protein: 9g
Fiber: 5g
Fat: 17g
Sodium: 80mg
123. Strawberry Cheesecake Bites

Freezing time: 1 hour
Serving: 2
Ingredients:
4 large strawberries
2 ounces cream cheese, softened
1 tablespoon chopped nuts (optional)
Instructions:
Cut the tops off the strawberries and hollow out the inside with a small spoon or knife. Set aside.
Cream cheese that has been softened, erythritol and vanilla essence should all be thoroughly
combined in a bowl.
Each strawberry should have the cream cheese mixture inside it.
Add chopped nuts to the tops, if desired.
Until the cream cheese has set, place the strawberries in the freezer for about an hour.
You can eat these bits right out of the freezer or wait until they get to room temperature before
serving.
Calories: 110
Protein: 2g
Fiber: 1g
Fat: 9g
Sodium: 75mg
124. Almond Butter Cookies

Serving: 2 (4 cookies per serving)
Ingredients:
2 tablespoons Stevia or another suitable sweetener
Pinch of salt
2 tablespoons almond butter
1 tablespoon coconut oil, melted
Instructions:
Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
Mix the almond flour, Stevia, baking soda, and salt in a bowl.
The dry ingredients should be combined with the melted coconut oil, almond butter, and vanilla
extract. Mix thoroughly until a dough forms.
The dough should be divided into eight equal pieces. Form each piece into a ball.
With the palm of your hand, softly flatten the balls as you place them on the prepared baking
sheet.
Bake the cookies for 10 to 12 minutes or until the edges are lightly browned.
After being taken out of the oven, the cookies should cool for a few minutes on the baking sheet
before being moved to a wire rack to finish cooling.
Nutritional Information (per serving, four cookies):
Calories: 210
Protein: 7g
Fiber: 4g
Fat: 17g
Sodium: 90mg
125. Cinnamon Roasted Almonds

Serving: 2
Ingredients:
1 cup raw almonds
1 teaspoon cinnamon
A pinch of salt
Instructions:
In a bowl, combine the almonds, olive oil, erythritol, cinnamon, and salt.
Spread the almonds out on the prepared baking sheet in a single layer.
Bake for 15 minutes or until the almonds are toasted and fragrant.
Let the almonds cool before serving.
Calories: 305
Protein: 10g
Fiber: 7g
Fat: 27g
Sodium: 75mg
126. Greek Yogurt with Mixed Berries

Serving: 2
Ingredients:
1 cup unsweetened Greek yogurt
1 cup mixed berries (strawberries, raspberries, blueberries)
1 tablespoon chia seeds
Instructions:
Divide the Greek yogurt between two serving bowls.
Top each bowl with half of the mixed berries.
Sprinkle each bowl with the chia seeds and erythritol.
Enjoy immediately.
Calories: 145
Protein: 14g
Fiber: 5g
Fat: 4g
Sodium: 40mg
127. Sugar-Free Chocolate Avocado Mousse

Cooling time: 1 hour
Serving: 2
Ingredients:
1 ripe avocado
2 tablespoons unsweetened cocoa powder
2 tablespoons almond milk
2 tablespoons erythritol (or another sugar substitute)
A pinch of salt
Instructions:
Cut the avocado in half and remove the pit.
Scoop out the avocado flesh and put it in a blender.
Add the cocoa powder, almond milk, erythritol, vanilla extract, and salt to the blender.
Blend until smooth.
Spoon the mousse into two dessert cups and refrigerate for at least 1 hour before serving.
Calories: 170
Protein: 3g
Fiber: 12g
Fat: 15g
Sodium: 75mg
128. Lemon-Ricotta Cheesecake Cups

Cooling time: 2 hours
Serving: 2
Ingredients:
1/2 cup low-fat ricotta cheese
1 egg
1 teaspoon lemon zest
Fresh berries for garnish
Instructions:
In a bowl, combine the ricotta, egg, erythritol, lemon zest, and vanilla extract. Beat until smooth.
Divide the mixture between two oven-safe ramekins.
Bake for 20 minutes or until set.
Allow the cheesecakes to cool in the ramekins, then refrigerate for at least 2 hours before
serving.
Top with fresh berries before serving.
Calories: 145
Protein: 10g
Fiber: 0g
Fat: 8g
Sodium: 85mg
129. Almond Flour Shortbread Cookies

Cooling time: 15 minutes
Serving: 2 (6 cookies per serving)
Ingredients:
1 cup almond flour
2 tablespoons butter, softened
Instructions:
In a bowl, combine the almond flour, softened butter, erythritol, and vanilla extract. Mix until a
dough forms.
Create balls out of each of the 12 equal pieces of dough. The balls should be placed on the
prepared baking sheet, and each one should be gently flattened.
Bake for 10 to 12 minutes or until brown around the edges. Don't overbake them, please.
Before removing the cookies from the baking sheet, give them 15 minutes to cool.
Bring to a boil, then reduce the heat and simmer for 10 minutes
Calories: 263
Protein: 6g
Fiber: 3g
Fat: 24g
Sodium: 45mg
130. Keto-Friendly Raspberry Sorbet

Freezing time: 2 hours
Serving: 2
Ingredients:
1 cup fresh raspberries
1/4 cup water
1 tablespoon fresh lemon juice
Instructions:
Combine the raspberries, water, and erythritol in a saucepan. Boil for a few minutes, then turn
down the heat and simmer for ten.
The mixture should be taken off the fire and given some time to cool. Blend until smooth after
adding the lemon juice to the contents in the blender.
After straining the mixture through a fine mesh screen to get rid of the seeds, transfer it into a
freezer-safe container.
Freeze for at least 2 hours before serving.
Calories: 45
Protein: 1g
Fiber: 4g
Fat: 0.5g
Sodium: 1mg
131. No-Bake Peanut Butter Chocolate Bars

Chilling time: 2 hours
Serving: 2 (2 bars per serving)
Ingredients:
1/2 cup natural peanut butter (no added sugars)
1/4 cup unsweetened cocoa powder
1/4 cup coconut oil, melted
Instructions:
In a bowl, mix together the peanut butter, unsweetened cocoa powder, erythritol, melted coconut
oil, and vanilla extract until smooth.
Pour the mixture into a parchment-lined loaf pan, spreading evenly.
Place the loaf pan in the freezer and chill for at least 2 hours or until firm.
Remove the bars from the pan and cut them into four equal pieces before serving.
Calories: 365
Protein: 9g
Fiber: 6g
Fat: 34g
Sodium: 150mg
132. Low-Carb Lemon Cheesecake Cups

Chilling time: 1 hour
Serving: 2 (1 cup per serving)
Ingredients:
1 cup full-fat cottage cheese
Zest and juice of 1 small lemon
1/4 teaspoon pure vanilla extract
Fresh berries for garnish (optional)
Instructions:
Combine the cottage cheese, lemon zest, lemon juice, erythritol, and vanilla extract in a food
processor. Blend until the mixture is smooth and creamy.
Divide the mixture between two serving cups and refrigerate for at least an hour before serving.
Top with fresh berries, if desired, just before serving.
Calories: 163
Protein: 18g
Fiber: 2g
Fat: 6g
Sodium: 365mg
133. Sugar-Free Strawberry Jello

Chilling time: 2 hours
Ingredients:
1 package sugar-free strawberry Jello
1 cup boiling water
1 cup cold water
Instructions:
Dissolve the sugar-free Jello in the boiling water, stirring for at least 2 minutes until completely
dissolved.
Add the cold water and stir.
Pour the mixture into two serving cups.
Refrigerate for at least 2 hours, or until the Jello is set.
Calories: 10
Protein: 1g
Carbohydrates: 0g
Fiber: 0g
Fat: 0g
Sodium: 55mg
134. Cinnamon Almond Butter Smoothie

Ingredients:
1 cup unsweetened almond milk
2 tablespoons natural almond butter
1 tablespoon chia seeds
Ice cubes
Instructions:
In a blender, combine the almond milk, almond butter, cinnamon, vanilla extract, and chia seeds.
Blend until the mixture is smooth.
Add ice cubes and blend again until the smoothie is chilled.
Divide the smoothie between two glasses and serve.
Calories: 160
Protein: 6g
Fiber: 4g
Fat: 13g
Sodium: 95mg
135. Sugar-Free Coconut Lime Sorbet

Freezing time: 4 hours
Serving: 2 (1/2 cup per serving)
Ingredients:
1 cup unsweetened coconut milk
1 tablespoon lime juice
Zest of 1 lime
1/4 cup Stevia or another suitable sweetener
Instructions:
In a medium bowl, combine the coconut milk, lime juice, lime zest, Stevia, and vanilla extract.
Whisk the mixture until the Stevia is completely dissolved.
Pour the mixture into a shallow dish.
Freeze for 4 hours or until firm.
Before serving, let the sorbet stand at room temperature for a few minutes to soften slightly.
Divide the sorbet between two bowls and serve.
Calories: 60
Protein: 1g
Carbohydrates: 2g
Fiber: 1g
Fat: 5g
Sodium: 10mg
136. Creamy Avocado Chocolate Pudding

Chilling time: 1 hour
Serving: 2 (1/2 cup per serving)
Ingredients:
1 ripe avocado, pitted and peeled
1/4 cup unsweetened cocoa powder
1/4 cup almond milk
2 tablespoons Stevia or another suitable sweetener
Instructions:
Place the avocado, cocoa powder, almond milk, Stevia, and vanilla extract into a blender or food
processor.
Blend until the mixture is smooth and creamy.
Divide the pudding between two bowls.
Chill in the refrigerator for at least 1 hour before serving.
Calories: 180
Protein: 3g
Fiber: 7g
Fat: 16g
Sodium: 25mg
137. Coconut Flour Pancakes

Serving: 2 (2 pancakes per serving)
Ingredients:
1/4 cup coconut flour
2 tablespoons almond flour
1/4 teaspoon Stevia or another suitable sweetener
Pinch of salt
2 large eggs
Coconut oil for cooking
Instructions:
In a bowl, whisk together the coconut flour, almond flour, baking powder, Stevia, and salt.
Beat the eggs, almond milk, and vanilla extract together thoroughly in another basin.
When a thick batter develops, add the wet ingredients to the dry ones and whisk until combined.
To let the coconut flour absorb the liquid, let the batter sit for a few minutes.
Lightly coat a nonstick skillet or griddle with coconut oil and heat it over medium heat.
For each pancake, ladle 1/4 cup of batter onto the griddle and spread it out slightly with the back
of a spoon to form a circle.
Cook for two to three minutes on one side or until bubbles appear on the top.
The pancakes should be golden brown after being turned over and cooked for a further 1-2
minutes on the other side.
Continue by using the remaining batter.
With your preferred toppings, such as fresh berries or sugar-free syrup, serve the pancakes.
Nutritional Information (per serving, without toppings):
Calories: 160
Protein: 9g
Fiber: 4g
Fat: 9g
Sodium: 300mg
138. Almond Flour Brownies

Servings: 2
Ingredients:
1 cup almond flour
3 tablespoons cocoa powder
1/4 teaspoon baking soda
1/8 teaspoon salt
2 eggs
1/4 cup honey or maple syrup
Instructions:
Preheat your oven to 350°F (175°C) and line a small baking dish with parchment paper.
In a large bowl, whisk together the almond flour, cocoa powder, baking soda, and salt. In a
separate bowl, whisk together the eggs, honey, and vanilla extract.
Stir the wet ingredients into the dry ingredients until well combined. Spread the batter into the
prepared baking dish.
Bake for 15-20 minutes, or until set in the middle. Let cool before cutting into squares.
Calories: 340
Carbohydrates: 36g
Protein: 12g
Fat: 20g
Sodium: 180mg
139. Cinnamon Baked Apples
Serving: 2
Ingredients:
2 medium-sized apples (such as Granny Smith or Honeycrisp)
1 tablespoon unsalted butter, melted
1 tablespoon Stevia or another suitable sweetener
2 tablespoons chopped walnuts or pecans (optional)
Instructions:
Preheat the oven to 375°F (190°C) and line a baking dish with parchment paper.
Core the apples using an apple corer or a sharp knife, leaving the bottom intact.
In a small bowl, mix together the melted butter, Stevia, and ground cinnamon.
Place the cored apples in the baking dish and brush the butter mixture evenly over each apple.
Sprinkle the chopped walnuts or pecans (if using) over the top.
Bake for 20-25 minutes or until the apples are tender.
Remove from the oven and let them cool slightly before serving.
Calories: 130
Protein: 1g
Fiber: 4g
Fat: 6g
Sodium: 0mg
140. Lemon Yogurt Parfait

Serving: 2
Ingredients:
1 cup plain Greek yogurt
Zest of 1 lemon
1 tablespoon Stevia or another suitable sweetener
1/4 cup fresh berries (such as strawberries, blueberries, or raspberries)
2 tablespoons chopped nuts (such as almonds or walnuts)
Instructions:
In a small bowl, mix together the Greek yogurt, lemon zest, lemon juice, and Stevia.
In two serving glasses or bowls, layer the lemon yogurt, fresh berries, and chopped nuts.
Repeat the layers until all the ingredients are used.
Serve immediately or refrigerate until ready to serve.
Calories: 120
Protein: 10g
Fiber: 2g
Fat: 6g
Sodium: 40mg
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30 DAY MEAL PLAN
This 30-day meal plan provides you with a variety of breakfast, lunch, and dinner options, as
well as snacks and desserts. Including a diverse selection of recipes in your diet can provide you
with a variety of flavors and nutrients, promoting a well-rounded and delicious eating
experience. It is important to keep in mind that adjusting portion sizes and ingredients to meet
your individual dietary needs and preferences is crucial for maintaining a healthy and balanced
diet. Combining all the recipes in this cookbook can make a 1900-day meal plan.
Day 1
Breakfast: Almond Berry Smoothie
Lunch: Vegetable Lentil Soup
Dinner: Herb Roasted Turkey Breast
Day 2
Breakfast: Chia Seed Pudding
Lunch: Quinoa-Stuffed Bell Peppers
Dinner: Grilled Shrimp with Garlic and Herbs
Day 3
Breakfast: Whole Grain Toast with Avocado and Tomatoes
Lunch: Spicy Vegetable and Bean Soup
Dinner: Baked Salmon with Lemon and Dill
Day 4
Breakfast: Mixed Berry Flaxseed Smoothie
Lunch: Cauliflower and Cheddar Soup
Dinner: Pan-Seared Scallops with Garlic
Day 5
Breakfast: Spinach and Mushroom Scramble
Lunch: Bean and Kale Soup
Dinner: Sesame Ginger Salmon
Day 6
Breakfast: Quinoa and Berry Breakfast Bowl
Lunch: Mushroom and Barley Soup
Dinner: Baked Cod with Olive Tapenade
Day 7
Breakfast: Almond Flour Pancakes
Lunch: Butternut Squash Soup
Dinner: Zucchini Shrimp Scampi
Day 8
Breakfast: Greek Yogurt with Nuts and Berries
Lunch: Turkey and Vegetable Stew
Dinner: Spiced Grilled Tuna Steaks
Day 9
Breakfast: Overnight Oats with Chia Seeds and Berries
Lunch: Spinach and Feta Stuffed Mushrooms
Dinner: Beef Stir-Fry with Snow Peas
Day 10
Breakfast: Vegetable Frittata
Lunch: Red Lentil Soup
Dinner: Grilled Chicken Skewers with Vegetables
Day 11
Breakfast: Scrambled Eggs with Smoked Salmon
Lunch: Green Pea Soup
Dinner: Rosemary Lemon Turkey Breast
Day 12
Breakfast: Tofu Scramble
Lunch: Spicy Pumpkin Soup
Dinner: Stir-Fried Beef with Broccoli
Day 13
Breakfast: Oatmeal with Fresh Berries and Cinnamon
Lunch: Spinach and Fennel Soup
Dinner: Baked Chicken Thighs with Lemon and Garlic
Day 14
Breakfast: Cottage Cheese and Fruit Bowl
Lunch: Mushroom and Chard Soup
Dinner: Beef Lettuce Wraps
Day 15
Breakfast: Coconut Yogurt Parfait
Lunch: Lemongrass Coconut Soup
Dinner: Spiced Grilled Turkey Skewers
Day 16
Breakfast: Spinach and Mushroom Egg Muffins
Lunch: Carrot and Ginger Soup
Dinner: Grilled Turkey Burgers with Avocado
Day 17
Breakfast: Apple Cinnamon Overnight Oats
Lunch: Roasted Red Pepper Soup
Dinner: Sautéed Chicken Breast with Spinach
Day 18
Breakfast: Greek Yogurt Parfait with Almonds and Berries
Lunch: Chicken Stew
Dinner: Baked Turkey Meatballs with Zucchini Noodles
Day 19
Breakfast: Buckwheat Pancakes with Blueberries
Lunch: Cucumber and Smoked Salmon Rolls
Dinner: Grilled Tuna Steak with Lemon and Thyme
Day 20
Breakfast: Spinach and Feta Omelette
Lunch: Greek Salad Skewers
Dinner: Slow Cooker Chicken and Vegetable Stew
Day 21
Dinner: Chicken Stir-Fry with Cashew Nuts
Day 22
Lunch: Tomato and Basil Soup
Dinner: Chicken and Vegetable Foil Packets
Day 23
Dinner: Oven-Baked Turkey Meatballs
Day 24
Dinner: Spinach-Stuffed Chicken Breasts
Day 25
Day 26
Lunch: Spiced Butternut Squash Soup
Dinner: Beef Stew with Root Vegetables
Day 27
Lunch: Red Pepper and Tomato Soup
Dinner: Grilled Turkey Sausage with Bell Peppers
Day 28
Lunch: Broccoli and Almond Soup
Day 29
Dinner: Pan-Seared Scallops with Asparagus
Day 30
Dinner: Baked Cod with Cherry Tomatoes
Day 31
Dinner: Lemon-Pepper Tuna Steaks
Day 32
Day 33
Day 34
Day 35
Day 36
Day 37
Day 38
Lunch:Red
Lentil Soup
Day 39
Lunch: Mushroom and Lentil Loaf
Dinner: Quinoa-Stuffed Bell Peppers
Day 40
Dinner: Grilled Shrimp with Garlic and Herbs
Day 41
Lunch: Vegetable Lentil Soup
Dinner: Herb Roasted Turkey Breast
Day 42
Lunch: Lentil Soup
Day 43
Lunch: Tomato and Basil Soup
Dinner: Chicken and Vegetable Foil Packets
Day 44
Dinner: Oven-Baked Turkey Meatballs
Day 45
Day 46
Day 47
Day 48
Day 49
Day 50
Day 51
Dinner: Baked Cod with Cherry Tomatoes
Day 52
Dinner: Lemon-Pepper Tuna Steaks
Day 53
Day 54
Day 55
Day 56
Day 57
Day 58
Day 59
Day 60
Lunch: Mushroom and Lentil Loaf
Dinner: Quinoa-Stuffed Bell Peppers
Conclusion:
Living a sedentary lifestyle, characterized by minimal physical activity and extended periods of
sitting, is closely linked to an increased risk of diabetes. Physical exercise plays a vital role in
improving insulin sensitivity and glucose regulation. High-intensity exercise has been shown to
significantly enhance insulin effectiveness, while moderate-intensity exercise also provides
benefits. Consistency is key, and individuals with prediabetes are advised to engage in at least
2,000 calories of exercise per week to improve insulin response. Finding enjoyable physical
activities and incorporating them into a regular routine is essential for long-term success.
Quitting smoking is another important step in reducing the risk of type 2 diabetes. Smoking has
been linked to an increased risk of diabetes, particularly among heavy smokers. Although the
risk diminishes over time after quitting, it is not an immediate effect. Therefore, it is crucial to
stop smoking and minimize exposure to secondhand smoke.
Maintaining a healthy weight is essential for diabetes prevention. Excess weight, particularly
visceral fat around the abdomen and organs, increases insulin resistance and the risk of diabetes.
Losing weight, especially around the midsection, can significantly reduce the risk. Studies have
shown that for every kilogram lost, the risk of diabetes decreases by 16%, with a maximum risk
reduction of 96% achieved through a loss of 6 kilograms.
Diet plays a crucial role in managing weight and improving insulin sensitivity. Various dietary
approaches like the Mediterranean, paleo, low-carb, and vegan diets can be effective. Limiting
fat intake is particularly important, as fat accumulation in muscle cells interferes with insulin
function. By reducing fat intake to less than 10% of daily calories and focusing on plant-based
foods, individuals can unblock insulin receptors and improve glucose uptake.
Mastering the art of healthy cooking enables individuals to cook their favorite meals painlessly
and in a healthier manner. By using cooking methods that involve steam instead of oil or fats,
individuals can enjoy healthier and odor-free meals. The cookbook provides step-by-step
instructions, helpful tips, and tricks to ensure successful and nutritious dishes. With the ability to
prepare meals quickly, individuals can enjoy a variety of breakfast, lunch, dinner, snacks, and
desserts in under 30 minutes.
The cookbook aims to simplify the cooking process, offering clear instructions and eliminating
confusing terminology. In addition to learning how to prepare and cook a wide range of dishes,
readers will also find valuable tips and tricks for maximizing the benefits of healthy cooking.
Positive reviews on platforms like Amazon are greatly appreciated, as they help support and
promote the book.
INDEX
Almond Berry Smoothie 17

Almond Butter Cookies 75
Almond Flour Blueberry Muffins 74
Almond Flour Brownies 81
Almond Flour Pancakes 18
Almond Flour Shortbread Cookies 77
Alternative Veggie Stuffed Peppers 62
Apple Cinnamon Overnight Oats 22
Baked Buffalo Cauliflower Bites 40
Baked Chicken Thighs with Lemon and Garlic 46
Baked Chicken Wings with Lemon and Herbs 34
Baked Cod with Cherry Tomatoes 68
Baked Cod with Olive Tapenade 66
Baked Eggplant with Tomato and Basil 62
Baked Parmesan Zucchini Fries 38
Baked Salmon with Lemon and Dill64
Baked Turkey Meatballs with Zucchini Noodles 48
Bean and Kale Soup 26
Beef Lettuce Wraps 51
Beef Stew with Root Vegetables 46
Beef Stir-Fry with Snow Peas 46
Broccoli and Almond Soup 28
Broiled Salmon with Avocado-Mango Salsa 71
Buckwheat Pancakes with Blueberries 22
Butternut Squash Soup 27
Cabbage Rolls with Ground Turkey37
Caprese Skewers with Balsamic Glaze 35
Carrot and Ginger Soup 31
Cauliflower and Cheddar Soup 25
Cauliflower Fried Rice 55
Chia Seed Pudding 74
Chicken and Vegetable Foil Packets 50
Chicken and Vegetable Soup 25
Chicken Stew 31
Chicken Stir-Fry with Cashew Nuts 49
Chickpea Salad with Lemon Dressing 60
Cinnamon Almond Butter Smoothie 79
Cinnamon Baked Apples 82
Cinnamon Roasted Almonds 76
Coconut Flour Pancakes 81
Coconut Yogurt Parfait 21
Cottage Cheese and Fruit Bowl 21
Creamy Avocado Chocolate Pudding 80
Cucumber and Smoked Salmon Rolls 34
Cucumber Avocado Salsa 40
Diabetic-Friendly Vegetable Curry 58
Egg Salad Lettuce Wraps 35
Garlic Butter Baked Cod 70
Garlic Butter Scallops 71
Greek Salad Skewers 34
Greek Yogurt Deviled Eggs 40
Greek Yogurt Parfait with Almonds and Berries 22
Greek Yogurt with Mixed Berries 76
Greek Yogurt with Nuts and Berries 19
Green Pea Soup 29
Grilled Chicken Skewers with Vegetables 44
Grilled Salmon with Cauliflower Rice 69
Grilled Shrimp with Garlic and Herbs 64
Grilled Tuna Steak with Lemon and Thyme 48
Grilled Turkey Burgers with Avocado 45
Grilled Turkey Sausage with Bell Peppers 47
Herb Roasted Turkey Breast 44
Keto-Friendly Raspberry Sorbet 78
Lemon Dill Baked Cod 72
Lemon Yogurt Parfait 82
Lemongrass Coconut Soup 30
Lemon-Pepper Tuna Steaks 64
Lemon-Ricotta Cheesecake Cups 77
Low-Carb Lemon Cheesecake Cups 79
Mediterranean Shrimp Skewers 65
Mixed Berry Flaxseed Smoothie 17
Mushroom and Barley Soup 26
Mushroom and Chard Soup 30
Mushroom and Lentil Loaf 57
No-Bake Peanut Butter Chocolate Bars 78
Oatmeal with Fresh Berries and Cinnamon 21
Oven-Baked Turkey Meatballs 50
Overnight Oats with Chia Seeds and Berries 19
Pan-Seared Scallops with Asparagus 68
Pan-Seared Scallops with Garlic 65
Prawn and Avocado Salad 67
Quinoa and Berry Breakfast Bowl 18
Quinoa and Black Bean Salad 61
Quinoa Salad with Roasted Vegetables 59
Quinoa-Stuffed Bell Peppers 54
Red Lentil Soup 29
Red Pepper and Tomato Soup 28
Roasted Brussels Sprouts and Sweet Potatoes 55
Roasted Eggplant Bruschetta 54
Roasted Red Pepper Soup 31
Rosemary Lemon Turkey Breast 47
Sautéed Chicken Breast with Spinach 47
Scrambled Eggs with Smoked Salmon 20
Sesame Ginger Salmon 66
Shrimp Lettuce Wraps 36
Shrimp Stir-fry with Zucchini Noodles 69
Slow Cooker Chicken and Vegetable Stew 49
Smoked Salmon Cucumber Bites 38
Spaghetti Squash with Tomato Sauce 57
Spiced Butternut Squash Soup 27
Spiced Chicken with Cucumber Yogurt Sauce 44
Spiced Grilled Tuna Steaks 67
Spiced Grilled Turkey Skewers 51
Spicy Pumpkin Soup 29
Spicy Vegetable and Bean Soup 55
Spinach and Fennel Soup 30
Spinach and Feta Omelette 23
Spinach and Feta Stuffed Mushrooms 39
Spinach and Mushroom Egg Muffins 21
Spinach and Mushroom Scramble 18
Spinach-Stuffed Chicken Breasts 50
Steamed Mussels in White Wine Sauce 70
Stir-Fried Beef with Broccoli 45
Strawberry Cheesecake Bites 75
Stuffed Bell Pepper Poppers 35
Stuffed Mini Peppers with Goat Cheese and Herbs 41
Stuffed Mushrooms with Spinach and Goat Cheese 37
Sugar-Free Chocolate Avocado Mousse 76
Sugar-Free Coconut Lime Sorbet 80
Sugar-Free Strawberry Jello 79
Sweet Potato and Black Bean Taco s 58
Teriyaki Salmon with Broccoli and Rice 70
Tofu Scramble 20
Tomato and Basil Soup 26
Tuna Cucumber Cups 42
Turkey and Vegetable Lettuce Wraps 39
Turkey and Vegetable Stew 27
Vegan Tofu Scramble 61
Vegan Zucchini Spaghetti with Tomato Sauce 60
Vegetable and Tofu Stir-Fry 59
Vegetable Frittata 17
Vegetable Lentil Soup 25
Vegetable Stir-Fry with Tofu 57
Veggie-Stuffed Omelette 19
Veggie-Stuffed Portobello Mushrooms 56
Whole Grain Toast with Avocado and Tomatoes 17
Zucchini and Feta Bites 41
Zucchini Fritters 36
Zucchini Noodles with Avocado Sauce 56
Zucchini Shrimp Scampi 66

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Type 2

CHAPTER 1. UNDERSTANDING DIABETES

WHAT TO EAT AND WHAT TO AVOID

3. Whole Grain Toast with Avocado and Tomatoes

4. Mixed Berry Flaxseed Smoothie

5. Spinach and Mushroom Scramble

6. Quinoa and Berry Breakfast Bowl

7. Almond Flour Pancakes

8. Greek Yogurt with Nuts and Berries

10. Veggie-Stuffed Omelette

11. Scrambled Eggs with Smoked Salmon

12. Tofu Scramble

13. Oatmeal with Fresh Berries and Cinnamon

14. Cottage Cheese and Fruit Bowl

15. Coconut Yogurt Parfait

16. Spinach and Mushroom Egg Muffins

17. Apple Cinnamon Overnight Oats

18. Greek Yogurt Parfait with Almonds and Berries

19. Buckwheat Pancakes with Blueberries

SOUPS AND STEWS

22. Chicken and Vegetable Soup

23. Cauliflower and Cheddar Soup

24. Tomato and Basil Soup

25. Bean and Kale Soup

26. Mushroom and Barley Soup

27. Butternut Squash Soup

28. Turkey and Vegetable Stew

29. Spiced Butternut Squash Soup

30. Red Pepper and Tomato Soup

31. Broccoli and Almond Soup

32. Red Lentil Soup

33. Green Pea Soup

34. Spicy Pumpkin Soup

35. Spinach and Fennel Soup

36. Mushroom and Chard Soup

37. Lemongrass Coconut Soup

38. Carrot and Ginger Soup

39. Roasted Red Pepper Soup

40. Chicken Stew

42. Greek Salad Skewers

43. Baked Chicken Wings with Lemon and Herbs

44. Stuffed Bell Pepper Poppers

45. Egg Salad Lettuce Wraps

46. Caprese Skewers with Balsamic Glaze

47. Zucchini Fritters

49. Stuffed Mushrooms with Spinach and Goat Cheese

50. Cabbage Rolls with Ground Turkey

51. Baked Parmesan Zucchini Fries

52. Smoked Salmon Cucumber Bites

53. Spinach and Feta Stuffed Mushrooms

54. Turkey and Vegetable Lettuce Wraps

55. Cucumber Avocado Salsa

56. Baked Buffalo Cauliflower Bites

57. Greek Yogurt Deviled Eggs

58. Zucchini and Feta Bites

59. Stuffed Mini Peppers with Goat Cheese and Herbs

60. Tuna Cucumber Cups

MEAT AND POULTRY

62. Grilled Chicken Skewers with Vegetables

63. Spiced Chicken with Cucumber Yogurt Sauce