Tag: Diabetic Friendly BM

If you’re struggling to balance your busy lifestyle and wellness goals, break out your knife, chop up some veggies, and join the meal prep lifestyle. Having meals prepared and ready to eat will help you avoid eating out too much and put a whole new twist on the term “fast food.”

Menu Breakdown

Breakfast Recipe One: Asparagus and Tomato Frittata

Here is a simple and healthy breakfast recipe that is light and perfect for brunch on the weekend and also an easy make-ahead meal for breakfasts on the go during the workweek. It has tender asparagus, fresh tomato, and sharp shredded cheddar. 

Breakfast Recipe Two: Baked Oats with Apricot and Berries

This baked oatmeal with fruit requires minimal prep but provides maximum flavor. The oats are layered between fruit and turn into a cross of a fruit crumble and almost like a bread pudding. The oats absorb all the liquid and the juices of the fruit while it bakes and transforms it into a healthy baked breakfast treat.

Lunch Recipe One: Air Fryer Beef Egg Rolls

Egg Rolls are one of our favorite appetizers, but we also like making them for lunch. Instead of deep-frying them, you can make them into a healthier, but heartier version in the Air Fryer. They turn out almost crispy and delicious as the deep-fried version. 

Lunch Recipe Two: Roasted Apricot Glazed Chicken with Broccoli

Chicken is a staple during the week, so we came up with this glaze to change it up and keep it from being boring from week to week. The sweetness of the apricot and honey combined with the saltiness of soy sauce brings out a bright and savory flavor. The glaze bubbles over the crispy-skinned chicken and forms a nice flavorful crunch. 

Dinner Recipe One: Salmon Piccata with Asparagus

Piccata often gets a reputation of being too refined and difficult to make, but here is an easy baked salmon recipe that includes all the flavors you would find in a piccata sauce. This sauce uses lemon, garlic, butter, and capers to lighten up the dish and provides a refreshing bite.

Dinner Recipe Two: Ground Beef with Spring Veggies

This one skillet dish is made with ground beef, peas, carrots, and yellow squash. It can be ready in less than 15 minutes and is a yummy low-carb, gluten free option for your weekly meals.

If you enjoyed these meal ideas, try some of our free recipes:

• Baked Salmon with Corn and Apple Medley
• Tomato Alfredo Baked Chicken with Roasted Asparagus

With busy schedules, staying on top of a healthy diet can be difficult. Meal prep is one way to maintain control over your food intake for a stress-free and low cost approach to achieving your health goals.

Menu Breakdown

Breakfast Recipe One: Sausage Breakfast Muffin Bar

If you don’t have much time in the morning to make breakfast, then this muffin bar recipe can be made ahead of time. Just heat them up in the microwave on your way out. They are a delicious savory breakfast full of sausage and cheese. Add extra veggies such as bell peppers or herbs such as green onions to add more flavor. 

Breakfast Recipe Two: Peanut Butter & Banana Muffin Bar

Peanut butter and banana just come together deliciously. All these ingredients are basic items that you probably already have in your pantry. In addition to peanut butter, you can also add some dark mini chocolate chips or raisins in the batter. Serve them with your cup of coffee in the morning and save some for extra for an afternoon snack.

Lunch Recipe One: Tuna Stuffed Deviled Egg with Arugula Salad

These stuffed eggs are perfect to make for lunch or even have as a quick afternoon snack. For this recipe, we combined two classic favorites, a combo of deviled eggs and tuna salad. They make for a great gluten-free, low-carb, and high protein alternative to tuna sandwiches. 

Lunch Recipe Two: Smoked Salmon Pasta Salad with Artichokes and Arugula

The tangy flavors of lemon juice and artichokes pair well with the smoked salmon and nutty flavors of the arugula salad. This is such a simple lunch recipe that you can make in advance that requires minimal prep. It is also packed with vitamins and minerals from the arugula and artichokes and full of healthy fats from the smoked salmon. It will definitely keep you full and satisfied for the day. 

Dinner Recipe One: Asian Marinated Skirt Steak with Bok Choy & Shiitake Mushroom

This grilled steak recipe is flavored with a sweet and savory Asian marinade served on baby bok choy and shiitake mushrooms. The steak cooks in less than 10 minutes while the bok choy roasts in the oven. Serve it over rice or noodles. 

Dinner Recipe Two: Baked Chicken Thighs with Roasted Potatoes & Artichokes

Sheet pan dinners are a time saver for weekly meal prep and also save you from using many dishes. These golden-brown chicken thighs are accompanied by hearty potatoes and artichokes. Serve it on a bed of couscous or quinoa, or save the leftovers for a lunch salad the next day.

If you enjoyed these meal ideas, try some of our free recipes:

• Balsamic Baked Chicken with Roasted Zucchini and Squash
• Basil Pesto Chicken Pasta Salad

Since this is probably a week filled with the hustle and bustle of the holidays, we are keeping it simple with one pot and sheet pan meals.  We hope this week is filled with holiday joy for everyone. 

Menu Breakdown

Breakfast Recipes: Omelette Two Ways

You can’t go wrong with omelettes for breakfast. They can be filled with delicious ingredients like eggs, vegetables, herbs, and cheese, and they are also very nutritious and can make for the perfect way to start your day with energy. One of the reasons why we love omelettes is because omelettes can be made with pretty much any topping you like. Whether it is cheese, vegetables, or sausage, an omelette tastes good with lots of different ingredients. You can even top it off with fresh tomatoes, sour cream, or even salsa. It’s a great breakfast to make your own way!

Lunch Recipe One: Shrimp Soba Noodle

Shrimp soba noodle salad is one of our favorite Japanese recipes and is incredibly easy-to-make, so it’s perfect for beginners. The soba noodle is an underrated noodle that falls second to ramen in popularity and use. However, this buckwheat based noodle is as versatile as it is healthy, move over ramen there’s a new noodle in town. 

Lunch Recipe Two: Parmesan Chicken with Kale and Cauliflower Rice

This Parmesan Chicken and Kale and Cauliflower Rice recipe is easy and simply perfect for a light and refreshing weekday lunch. It’s a great low carb meal with minimal ingredients that you can make in less than 20 minutes. When it comes to eating healthy, it’s all about including a balance of proteins, veggies, smart carbs, and healthy fats. This meal delivers a powerhouse of nutrients that will help you meet your health goals.

Dinner Recipe One: Asian Glazed Salmon with Kale and Butternut Squash

There are many recipes you can use to prepare salmon, but one that never disappoints is an Asian baked salmon recipe. Our version of this is a baked sesame-ginger salmon. The marinated salmon soaks up the flavors of the ginger sesame dressing and it is then baked to perfection in the oven alongside seasoned kale and butternut squash. This quick-and-easy salmon recipe also only uses one sheet pan, which may be an even better benefit than the high sources of fiber and healthy fats you’ll find throughout this dish. We’ll take our Omega-3s with a clean kitchen any day. 

Dinner Recipe Two: One-Pot Chicken Spaghetti

If there is anything more satisfying than a big serving of pasta goodness, it’s not having to clean the entire kitchen afterward. Our healthy chicken spaghetti recipe ticks both of those boxes. It is not only scrumptious but can be made in just one pot! One-pot pasta meals are a go-to when it comes to meal prepping because you’re reducing the amount of stovetop and oven space needed to complete it. 

Meal Planning and Preparation Tips:

• One-Pot Meals and Sheet Pan Recipes are the way to go if you are looking for easy ways to meal prep for the week. For this week, the Parmesan Chicken and Chicken spaghetti were prepared with one-pot recipes. The Salmon and breakfast roasted veggies were prepared in sheet pan recipes. Lastly, the shrimp soba noodle salad only required us to cook the soba noodles. All these meals were time savers and also prepared with fewer dishes.
• Not only did we simplify meal prep with one pot and sheet pan recipes, we streamlined the ingredients so that you didn’t have to pile up your groceries with so many different foods. Instead, we bought ingredients in larger batches and spread them throughout the recipes to keep it simple. For this meal plan, we used bell peppers for our breakfast omelettes and Shrimp Soba Noodle Salad. We used mushrooms in our breakfast omelettes, Parmesan Chicken, and Chicken Spaghetti. We used Kale in both the Parmesan Chicken and Salmon recipe. 

If you enjoyed these recipes, try some of our free recipes:

• Mango Glazed Salmon
• Cajun Chicken with Butternut Squash Spirals