Breakfast

1. Breakfast Shake:
For a meal in a minute, blend one cup of fat-free milk or plain nonfat yogurt
with one-half cup of fruit, such as strawberries, bananas, or blueberries. Add
one teaspoon of wheat germ, a teaspoon of nuts, and ice and blend for a tasty,
filling, and healthy breakfast. Time saver: Measure everything out the night
before
2. Whole Grain Cereal:
Hot or cold, the right cereal makes a great breakfast. Enjoy a bowl of
high-fiber, low-sugar cereal with skim milk, or heat up plain oatmeal. “When
it comes to whole grain cereal, you can't beat a bowl of steel-cut oats,” says
Kennedy. “They're packed with fiber, vitamins, and minerals and make a great
base for a healthy and diabetes-friendly breakfast." Just remember that a little
goes along way: A half cup equals one serving and about 15 grams of carbs.
And watch what you add to it. Limit the butter and sugar — instead, top with
fresh fruit, skim milk, or a sugar substitute to sweeten your meal.
3. Scrambled Egg and Toast:
The old standby breakfast of scrambled eggs and toast can be a healthy way to
start the day if you cook them right. Scramble the egg in a nonstick pan with
cooking spray. Enjoy this with a slice of whole-wheat toast topped with a light
butter substitute, low-fat cream cheese, or sugar-free jam.
4. Breakfast Burrito:
This filling and easy meal can be eaten on the go when wrapped in foil. Using
a nonstick skillet and cooking spray, scramble an egg with onions and green
peppers or spinach. Place in a warmed whole-wheat tortilla, sprinkle with
nonfat cheddar cheese, add some salsa, and you have a healthy breakfast to
keep you going until lunch.
5. Bagel Thins With Nut Butter:
Bagels are notoriously large, so consider enjoying bagel thins instead —
otherwise you may overload on carbohydrates. Top the bagel thins or flats
with peanut or almond butter for a dose of healthy fat and protein that's a
satisfying, lower-carb energy boost.
6. Almonds and Fruit:
For a breakfast you can eat on the run, grab a hearty handful of whole, raw
almonds and a small serving of low glycemic-index fruit, such as berries, a
peach, an apple, or an orange. The fiber and healthy monounsaturated fats in
the nuts will help you feel full, and the fruit adds additional fiber and a touch
of sweetness to your morning without causing a blood-sugar spike.
7. Oatmeals:
Unsweetened oatmeal is another great breakfast staple. Not only is it fast and
easy to make, but studies also suggest that it may help decrease insulin
resistance in some individuals. Add nuts or seeds, a spoonful of plain Greek
yogurt, or berries to incorporate some additional food groups. These toppings
also increase the fiber and protein, all of which help provide a more subtle
increase in blood sugar rather than a spike
 Lunch
1. Salads
Salad should be in regular rotation for lunch. You can create a different salad
every day of the week by varying your toppings. Try grilled chicken, shrimp, or
fish, but avoid heaping on a lot of fattening ingredients, such as bacon bits and
heavy cheeses. Salads with lots of raw vegetables are best, including carrots,
cucumbers, radishes, celery, and spinach. Sprinkle nuts or seeds on top, add a
few dried cranberries, and garnish with some avocado chunks to give it zip.
Choose a salad dressing made with vinegar and olive oil to avoid added sugars
found in fat-free and low-fat versions, and limit the serving to one tablespoon
for a side salad and two tablespoons for an entrée-sized salad.
2. Sandwiches
As with salads, there are many ways to spice up a sandwich. Start with
whole-grain bread or a whole-wheat tortilla. Pick a lean meat, such as turkey,
ham, or grilled chicken; layer on your choice of veggies; add mustard, low-fat
mayonnaise, or hummus to the mix — and you have a filling and tasty lunch.
Stay away from greasy chips, French fries, and other fattening sides. Instead
choose fruit, a few pretzels, or carrot and celery sticks to complement your
meal.
3. Hearty Soups
Soup can be a good option for lunch, with many healthy choices to consider.
Chicken noodle, chicken and rice, and tomato (made without cream) are all
good choices. Others include butternut squash, gazpacho and other chunky
vegetable varieties, miso, and pasta and bean soups. Avoid cream-based soups
and chowders. Remember, soup freezes well. You can make a large batch and
freeze it in individual containers; with a microwave you have a nearly instant
lunch.
4. Pasta
As long as you choose whole-grain pasta, you can eat all types of noodles, such
as penne, angel hair, or spaghetti. Top it with a healthy tomato sauce, then
throw in chicken, shrimp, or turkey meatballs, and a variety of vegetables. Add
a crisp salad and you have a healthy and filling lunch.
5. Tuna, Chicken, and Shrimp Salads
When you make these protein-based mixes, you can control the mayonnaise
and the good-health factor. Choose low-fat mayo, and not too much of it. Add
fiber and bulk with chopped celery, diced bell pepper, and chopped onions to
taste. Serve on whole-grain bread or scoop onto a bed of lettuce.
6. Veggie Stir-Fry
For a more exotic lunch, go for a bowl of vegetable stir-fry and brown rice.
Avoid the fast-food version, which can be high in fat and sodium, and make it
yourself by sautéing the vegetables with a healthy cooking spray and soy
sauce. Prepare it the night before for dinner, making enough to bring leftovers
for lunch.
 7. Smoked Salmon Wrap
Smoked salmon and cream cheese has to be one of the most iconic brunch
combinations but I will happily have it for lunch as well. This is a wrap you
can even eat in your car while driving if you are REALLY in a hurry and don’t
have time for a sit-down lunch.

Dinner:

● Dinner (450 calories, 41 g carbohydrates)

1 serving Lemon-Herb Salmon with Caponata & Farro

*Don't have farro? You can substitute another whole grain you have on hand, like

brown rice.

● Lemon Chicken Piccata

Lemon Chicken Piccata is a budget-friendly take on an Italian classic! Incredibly

easy, low carb and diabetic friendly, this piccata recipe is one you’ll want to make

again and again! Nutrition: 269 calories – 3 g carbs – 20 g protein – 16g fat

● Warm Chicken-Sausage and Potato Salad

1. 1 pounds potato small, cut in half

2. 1 bag lettuce, arugula

3. 5-ounce bag (about 4 cups, gently packed)

4. 12 ounce(s) sausage, chicken, precooked cut crosswise into 1/2 pieces

5. 1/3 cup(s) vinegar, cider

6. 1 tablespoon maple syrup

7. 1 tablespoon mustard, Dijon or whole-grain mustard

8. 1 tablespoon extra-virgin olive oil

9. pepper, black ground to taste

 ● Cilantro-Lime Tilapia with Spinach and Tomatoes
○ 1 (4-ounce) tilapiafilet

○ 1 tsp olive oil

○ juice from half a lime

○ Garlic/garlic powder (optional)

○ 1/2 tbsp chopped fresh cilantro

○ 1/2 cup cooked spinach

○ 1/4 cup chopped fresh tomatoes

Preheat the broiler.

Brush tilapia with olive oil.

Squeeze on lime juice, then sprinkle with (optional) garlic powder and cilantro.

Broil in oven 6 inches from heat, about 5-7 minutes, or until fish flakes easily with a

fork

While tilapia is broiling, place spinach in microwave safe dish.

Toss with garlic powder or minced garlic (optional).

Cook according to package directions.

Keep covered and warm until fillets are done.

Spoon cooked spinach on a plate, place fish over spinach, top with chopped

tomatoes.

Serve with herb bread if desired.

Recipe is for an individual serving; multiply recipe by the number of desired

servings. (Works as a dinner for one or 12!)

 ● Chicken And Lentil Curry:

○ 1 tsp ground cumin seeds

○ 1 tsp coriander seeds

○ 1 tbsp rapeseed oil

○ 4 onions, thinly sliced

○ 4 cloves garlic, thinly sliced

○ 3 cm fresh ginger, finely chopped

○ 1-3 green chillies, split open

○ 400g chicken breast, cut into bite size pieces

○ half tsp chilli powder

○ 1 tsp garam masala

○ 1 tsp turmeric powder

○ juice 1 lemon

○ 400g tin chopped tomatoes

○ 150g red lentils

Add the cumin and coriander seeds to a dry saucepan and toast for 1-2 minutes. Add
the oil and the onions. Cook for 5 minutes, stirring regularly until browned. Add the
garlic, ginger, green chillies and chicken pieces and cook for another 2-3 minutes,
stirring regularly. Add the chilli powder, garam masala and turmeric powder along
with the lemon juice, tomatoes and 500ml water. Bring to the boil, mix well, reduce
the heat and simmer for 15 minutes, stirring regularly. Add the lentils and simmer
for another 15 minutes, stirring regularly, until cooked.
Chicken Filled with apple and garlic:

○ 4 lean chicken loin filled (approx 400g)

○ 6 cloves garlic, crushed
○ juice 1 lemon
○ good pinch black pepper
○ 2 apples
○ ½ red onions
○ 2 tsp balsamic vinegar
● Add the chicken, garlic, lemon juice and pepper to a food bag, seal, then mix
well. Add the chicken and mix until thoroughly coated. Leave in the fridge for
at least 20 minutes or overnight.
● Cut the apples into quarters and remove the cores. Cut each quarter in half so
you have 16 wedges in total.
● Slice the onions into ½cm rings. leaving the skin on as this holds them
together on the barbecue.
● Put the apples and slices of onion on the BBQ or griddle pan, use a spatula to
carefully turn the onion slices. Cook for about 5-10 minutes depending on the
heat of your barbecue.
● Once the onions are cooked, remove the skin, drizzle with balsamic vinegar
and shake them up.
● Cook the chicken steaks for 3-5 minutes on each side, depending on thickness.
Cut into them to check they're cooked through, remove from the barbecue and
cover with foil. Leave to rest for 3-4 minutes, before serving with the onion
and apple, plus plenty of salad.
Baked Sea Bass Roasted Red Peppers:

○ 900g peeled potatoes, thinly sliced (approx. 1 cm)

○ pinch saffron
○ 150ml vegetable stock
○ 4 plum tomatoes, skinned and quartered
○ 2 red and 2 orange peppers, deseeded and cut into chunks
○ 8 cloves garlic, each sliced into three
○ 2 red chillies, thinly sliced
○ 4 small sprigs of oregano (or 1 tsp dried)
○ 85 ml olive oil
○ 1.5–1.75kg sea bass, cleaned and trimmed
○ pinch salt and black pepper
2. Preheat the oven to 200°C/gas 6. Place the potatoes into a pan of
boiling water for 7 minutes. Meanwhile, put the saffron into the stock
and reserve.
3. Drain the potatoes and place in a line onto a large roasting dish (as a
bed for fish) leaving a gap each side.
4. Spread the tomatoes over the potatoes, then place the red and yellow
peppers down either side of the potatoes and sprinkle with the garlic,
chillies, oregano sprigs and olive oil, reserving 1 tbsp of the olive oil.
Bake for 30 minutes, turning the dish half way through to ensure
even cooking.
5. Meanwhile, slash the fish 5–6 times down each side, rub the skin
with the remaining olive oil and season with salt and black pepper.
Place the fish on top of the potatoes.
6. Return the dish to the oven and bake for a further 20–25 minutes
(depending on the size of the fish), again turning the dish halfway,
until the fish is cooked through. Serve with the roasted vegetables