Diabetes friendly recipes

Greek Yogurt Parfait with Berries and Nuts
- Ingredients: plain Greek yogurt, a small handful of mixed berries (strawberries, blueberries), chopped almonds or walnuts, chia seeds, a drizzle of sugar-free vanilla extract.
- Why it’s good: protein + fiber help stabilize blood sugar; low added sugar.
- Tips: choose unsweetened yogurt with at least 15–20 g protein per serving.
Spinach, Mushroom, and Feta Omelet (or Egg Muffins)
- Ingredients: eggs or egg whites, spinach, mushrooms, feta, olive oil.
- Why it’s good: high-protein, low-carb start with veggies and healthy fats.
- Macro note: pair with a slice of whole-grain toast or avocado if your carb target allows.
Overnight Chia Seed Pudding
- Ingredients: chia seeds, unsweetened almond milk, cinnamon, vanilla, a few raspberries.
- Why it’s good: fiber and healthy fats; chia gel moderates glucose response.
- Tips: prep the night before; top with berries for antioxidants.

Grilled Chicken Salad with Avocado and Citrus Vinaigrette
- Ingredients: grilled chicken, mixed greens, avocado, cucumber, cherry tomatoes, olive oil + lemon juice.
- Why it’s good: lean protein, fiber, healthy fats; keeps you full without spikes.
- Tips: add a sprinkle of pumpkin seeds for crunch.
Mediterranean Chickpea and Veggie Bowl (adjust for lower carbs)
- Ingredients: chickpeas (butternut-y, portion-controlled), cucumber, tomato, olives, feta, olive oil, lemon.
- Why it’s good: plant protein and fiber; portion-control the beans to manage carbs.
- Macro note: if you need fewer carbs, swap chickpeas for extra veggies + a lean protein.
Turkey and Hummus Wrap (use a low-carb wrap or lettuce wraps)
- Ingredients: sliced turkey, hummus (watch portion), cucumber, lettuce, tomato, mustard.
- Why it’s good: protein + fiber; choose a wrap with whole grains or use lettuce leaves to reduce carbs.

Dinners for diabetes friendly recipes

Salmon with Quinoa and Roasted Veggies
- Ingredients: salmon fillet, quinoa (watch portion), broccoli, bell pepper, olive oil, herbs.
- Why it’s good: omega-3 fatty acids + fiber; balance in portions to control carbs.
- Tip: swap quinoa for cauliflower rice to cut carbs.
Lean Beef Stir-Fry with Veggies and Cauliflower Rice
- Ingredients: flank steak or sirloin, broccoli, snap peas, mushrooms, bell peppers, soy sauce or tamari, garlic, ginger; cauliflower rice.
- Why it’s good: high-quality protein, fiber-rich veggies, lower-carb starch substitute.
- Tips: use a light amount of oil; keep sugars minimal.
Grilled Chicken with Garlic Lemon Zucchini Noodles
- Ingredients: chicken breast, zucchini noodles, garlic, lemon, olive oil.
- Why it’s good: clean, fresh flavors; very low carb when served with zucchini noodles.

Apple Slices with Almond Butter (watch portions)
- Pair a small apple with 1–2 tbsp almond butter to balance carbs with fat and protein.
Cottage Cheese with Cucumber and Dill
- Quick, high-protein snack with fiber from cucumber.
Roasted Chickpeas (smaller portion) or Edamame
- Good plant-protein options, portion-controlled to manage carbs.

Water, unsweetened tea, black coffee
Sparkling water with a splash of lemon
Unsweetened nut milks or dairy options
If you use alcohol, choose dry wine or spirits with zero-carb mixers and stricter portion control

Prioritize fiber: aim for vegetables, legumes, whole grains (in moderate portions)
Lean protein at each meal: helps with satiety and glucose control
Healthy fats: olive oil, avocado, nuts, seeds
Low glycemic index foods: choose whole, minimally processed options
Portion control: be mindful of starches and high-carb ingredients
Plate balance: half non-starchy vegetables, a quarter protein, a quarter healthy starch or grain (if your plan allows)

Breakfasts: high-protein options (yogurt parfait, eggs/omelet, chia pudding)
Lunches: protein + vegetables + a controlled carb portion (salad bowls, wraps with lettuce)
Dinners: protein + vegetables + a small portion of whole grain or cauliflower-based sides
Snacks: fiber + protein options to curb cravings
Hydration: aim for 8+ cups of water daily; adjust for activity

If you’d like, I can tailor a set of recipes to your dietary needs and preferences, including: