Recipes include:
- Turkey, Avocado & Cheese Plate
- Beef & Napa Cabbage Stir Fry
- Chicken & Bacon Ranch Wraps [View Recipe]
- Chicken Salad on Apple Slices
- Black Bean, Corn & Shrimp Salad with Tortilla Chips
- Italian-Style Club Sandwich
- Ham & Guacamole Pinwheels with Veggies
- Tofu Quinoa Bowl
- Chicken Pesto Mini Pitas
- Crumbled Tofu Tacos
- Cheese & Roast Beef Pinwheels
- One Pan Beef, Bell Pepper & Zucchini Stir Fry
- Quick Taco Beef & Vegetables Over Refried Beans [View Recipe]
- Air Fryer Steak Bite & Hummus Wrap
- Beef Jerky, Cheese & Veggie Snack Plate
- Tuna, Egg, Corn & Arugula Salad
- Turkey, Apple & Slaw Rollups
- Scrambled Eggs with Cauliflower & Feta
- Spicy Turkey & Bacon Lettuce Wrap
- Salmon Tacos with Cilantro Lime Dressing
- Air Fryer Pepperoni & Veggie Pita Pizza [View Recipe]
- Tuna Salad Stuffed Avocado
- Tuna Salad with Kale & Avocado
- Kale & White Bean Salad with Salmon
This Recipe Book was created with four key considerations:
Low Glycemic Index Foods
Eating the proper amount and type of carbohydrate is important to help balance insulin levels. These recipe uses low glycemic foods with a score below 50 to optimize blood sugars and energy levels. Carbohydrate sources are paired with fats and protein to create a steady release of energy throughout the day.
Healthy Fiber (low carb)
Adequate dietary fiber intake is associated with several health benefits including lower blood pressure, improved blood glucose control, and weight loss. These recipe provides up to 40 grams of fiber daily from fruits, vegetables, legumes, and whole grains. Soluble fiber found in oats and beans is incorporated into the program and has been shown to improve glycemic control and lower blood cholesterol.
Healthy Fats
Omega-3 and omega-9 fatty acids provide cardiovascular benefits, reduce inflammation, and improve immune function. These recipes incorporate omega-3 fats, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) from fatty fish which are associated with improved cognitive function. Omega-9 fats from foods such as nut butter and olive oil are combined with carbohydrates to reduce glycemic response.
Healthy Protein
Getting enough daily protein helps balance blood sugars and prevent muscle loss. Recipes provide around 20% of daily calories from protein through salmon, halibut, eggs, legumes, nuts, and seeds. Protein is distributed between meals and snacks to help with glycemic control.
