Easy Healthy Meals

1. Grilled Chicken and Veggie Skewers

Description: A colorful, protein-packed meal that’s easy to prep and grill—perfect for a quick diabetic-friendly dinner.
Ingredients:

• 2 boneless, skinless chicken breasts (cubed)

• 1 zucchini (sliced)

• 1 bell pepper (any color, chopped)

• 1 red onion (chopped)

• 2 tbsp olive oil

• Salt, pepper, and dried oregano to taste

Instructions:

1. Preheat grill or oven to 400°F (200°C).

2. Thread chicken and veggies onto skewers.

3. Brush with olive oil, season with salt, pepper, and oregano.

4. Grill or bake for 15-20 minutes, turning occasionally, until chicken is cooked through.
   

   Serving Tip: Pair with a small side of quinoa or cauliflower rice.

   
   

2. Spinach and Feta Stuffed Turkey Burgers

Description: These juicy turkey burgers pack a flavor punch with spinach and feta, keeping carbs low and satisfaction high.

Ingredients:

• 1 lb ground turkey

• 1 cup fresh spinach (chopped)

• 1/4 cup crumbled feta cheese

• 1 tsp garlic powder

• Salt and pepper to taste

  
  

Instructions:

1. Mix all ingredients in a bowl and form into 4 patties.

2. Cook on a skillet or grill over medium heat for 5-7 minutes per side.

3. Serve bun-less with a side salad or grilled veggies.

   
   

3. Zucchini Noodles with Pesto and Shrimp

Description: Swap pasta for zucchini noodles in this light, flavorful dish that’s ready in minutes.

Ingredients:

• 2 medium zucchinis (spiralized)

• 12-15 medium shrimp (peeled and deveined)

• 2 tbsp store-bought or homemade pesto (check for low sugar)

• 1 tbsp olive oil

• Salt and pepper to taste

Instructions:

1. Heat olive oil in a skillet over medium heat.

2. Sauté shrimp for 3-4 minutes until pink, then set aside.

3. Add zucchini noodles to the skillet, cook for 2-3 minutes.

4. Stir in pesto, add shrimp back, and season. Serve warm.

   
   

4. Baked Salmon with Asparagus

Description: A one-pan wonder that’s rich in omega-3s and fiber—ideal for heart and blood sugar health.

Ingredients:

• 2 salmon fillets

• 1 bunch asparagus (trimmed)

• 2 tbsp olive oil

• 1 tsp lemon juice

• Salt, pepper, and garlic powder to taste

Instructions:

1. Preheat oven to 375°F (190°C).

2. Place salmon and asparagus on a baking sheet.

3. Drizzle with olive oil and lemon juice, then season.

4. Bake for 15-20 minutes until salmon flakes easily.

   
   

5. Cauliflower Fried "Rice"

Description: This low-carb twist on fried rice is a veggie-packed comfort food without the sugar spike.

Ingredients:

• 1 head cauliflower (riced, or 3 cups pre-riced)

• 1 cup mixed frozen veggies (peas, carrots, green beans)

• 2 eggs (beaten)

• 2 tbsp soy sauce (low sodium)

• 1 tbsp olive oil
  

Instructions:

1. Heat oil in a large skillet.

2. Sauté veggies for 3-5 minutes.

3. Add cauliflower rice and sauté another 5-7 minutes

4. Push mixture to one side, scramble eggs on the empty side of the skillet, then mix together.

5. Add soy sauce, stir well, and serve hot.

6. Greek Yogurt Chicken Salad

Description: Creamy, tangy, and protein-rich—this no-mayo chicken salad is a light lunch favorite.

Ingredients:

• 2 cups cooked chicken (shredded)

• 1/2 cup plain Greek yogurt

• 1/2 - 1 celery stalk (chopped into thin slivers)

• 1/4 cup red grapes (halved)

• 1 tsp Dijon mustard

• Salt and pepper to taste

Instructions:

1. Mix all ingredients in a bowl until well combined.

2. Chill for 30 minutes (optional) and serve over lettuce or solo.

   
   

7. Eggplant Pizza Bites

Description: Craving pizza? These mini eggplant rounds are a guilt-free way to satisfy that itch.

Ingredients:

• 1 large eggplant (sliced into 1/2-inch rounds)

• 1/2 cup marinara sauce (no added sugar)

• 1/2 cup shredded mozzarella

• 1 tsp Italian seasoning

• Olive oil spray

Instructions:

1. Preheat oven to 400°F (200°C).

2. Spray eggplant slices with olive oil, bake for 15 minutes.

3. Top with sauce, cheese, and seasoning; bake 10 more minutes until cheese melts.

   
   

8. Lentil and Vegetable Soup

Description: A hearty, fiber-filled soup that’s gentle on blood sugar and big on flavor.

Ingredients:

• 1 cup dried lentils (rinsed)

• 1 carrot (chopped)

• 1 celery stalk (chopped)

• 1 can diced tomatoes (no sugar added)

• 4 cups low-sodium vegetable broth

• 1 tsp cumin, salt, and pepper

Instructions:

1. Combine all ingredients in a pot.

2. Bring to a boil, then simmer for 30-40 minutes until lentils are tender.

3. Adjust seasoning and serve warm.

   
   

9. Avocado and Tuna Stuffed Peppers

Description: These no-cook stuffed peppers are creamy, crunchy, and loaded with healthy fats.

Ingredients:

• 2 bell peppers (halved, seeds removed)

• 1 can tuna (in water, drained)

• 1 avocado (mashed)

• 1 tbsp lime juice

• Salt and pepper to taste

Instructions:

1. Mix tuna, avocado, lime juice, salt, and pepper in a bowl.

2. Spoon mixture into pepper halves.

3. Serve chilled or at room temperature.

   
   

10. Cinnamon Roasted Almonds

Description: A sweet, crunchy snack that’s diabetic-friendly and perfect for on-the-go.

Ingredients:

• 2 cups raw almonds

• 1 tbsp olive oil

• 1 tsp cinnamon

• 1/2 tsp vanilla extract

• Pinch of salt

  
  

Instructions:

1. Preheat oven to 350°F (175°C).

2. Toss almonds with oil, cinnamon, vanilla, and salt.

3. Spread on a baking sheet and roast for 10-15 minutes, stirring halfway.

4. Cool completely before storing.