It’s recommended to have small, balanced meals every 3 to 4 hours to maintain stable blood sugar levels.

Ingredients (4):

• 1/2 can chickpeas (drained & rinsed)
• 1/3 cup cucumber (diced)
• 1/4 cup red onion (diced)
• 2 tbsp olive oil & lemon juice

Prep: Mix all ingredients, season with salt/pepper. Serves 2 small portions.

Ingredients (4):

• 1/2 to 1 large cucumber (halved & seeded)
• 1/2 cup cottage cheese
• 1 tbsp fresh dill
• Cherry tomatoes (halved)

Prep: Scoop out cucumber centers, fill with cottage cheese mixture.

Prep Time: 10 minutes (plus 15 minutes baking)
Calories: ~120 per muffin

Ingredients:

• 2 large eggs
• ¼ cup chopped spinach
• ¼ cup diced bell pepper
• 2 tablespoons crumbled feta cheese
• 1 tablespoon milk
• Pinch of black pepper

Preparation Steps:

1. Preheat oven to 350°F (175°C) and lightly grease a muffin tin.
2. In a bowl, whisk eggs, milk, and black pepper.
3. Stir in spinach, bell pepper, and feta cheese.
4. Pour mixture evenly into 2 muffin cups.
5. Bake for 15 minutes or until set. Let cool slightly before serving.

Prep Time: 10 minutes
Calories: ~120 per bowl

Ingredients:

• 2 cups low-sodium chicken broth
• ½ to 1 cup cooked chicken breast, shredded or diced
• 1 cup fresh spinach leaves
• ¼ cup diced carrot
• ¼ cup diced celery
• ¼ teaspoon black pepper

Preparation Steps:

1. In a small pot, bring chicken broth to a gentle boil.
2. Add carrot and celery; simmer for 5 minutes until slightly tender.
3. Stir in chicken and spinach; cook for 2–3 minutes until spinach wilts and chicken is heated through.

Prep Time: 10 minutes
Calories: ~130 per serving (2 halves)

Ingredients:

• 2 hard-boiled eggs, chopped
• 1 tablespoon plain Greek yogurt
• 1 teaspoon Dijon mustard
• 1 tablespoon chopped green onion
• 1 small bell pepper, halved and seeded
• Pinch of black pepper

Preparation:

1. In a bowl, mix chopped eggs, Greek yogurt, Dijon mustard, green onion, and black pepper until well combined.
2. Spoon the egg salad evenly into the bell pepper halves.
3. Serve immediately, or chill for a cool snack.

Ingredients:

• 1/2 to 1 medium zucchini
• 1/3 cup part-skim ricotta cheese
• 1 tablespoon chopped fresh basil
• 1 teaspoon lemon zest
• 1 teaspoon olive oil
• Pinch of black pepper

Preparation:
Slice zucchini lengthwise into thin strips. Brush lightly with olive oil and grill or pan-sear for 1–2 minutes per side until tender. Let cool slightly. Mix ricotta, basil, lemon zest, and black pepper. Spread a spoonful of ricotta mixture onto each zucchini strip and roll up. Serve chilled or at room temperature.

Prep Time: 10 minutes
Calories: ~110 per 3 roll-ups

Ingredients:

• 1 small sweet potato
• 1/2 cup cooked chickpeas (rinsed if canned)
• 1 cup baby spinach
• 1 tablespoon extra virgin olive oil
• 1 tablespoon pumpkin seeds
• 1/2 teaspoon smoked paprika

Preparation:
Preheat oven to 400°F (200°C). Dice sweet potato, toss with half the olive oil and smoked paprika, and roast for 20–25 minutes until tender. Sauté spinach in remaining olive oil for 1–2 minutes until wilted. In a bowl, combine roasted sweet potato, chickpeas, and spinach. Top with pumpkin seeds. Serve warm or at room temperature.

Prep Time: 10 minutes active, 25 minutes total
Calories: ~210 per bowl

Ingredients:

• 1/2 cup cooked quinoa
• 1/3 cup cooked black beans (rinsed if canned)
• 1/4 cup diced red bell pepper
• 1/4 cup diced cucumber
• 1 tablespoon chopped fresh cilantro
• 1 tablespoon fresh lime juice

Preparation:
In a bowl, combine cooked quinoa, black beans, red bell pepper, cucumber, and cilantro. Drizzle with lime juice and toss gently to combine. Serve chilled or at room temperature.

Prep Time: 10 minutes
Calories: ~180 per bowl

Variations:

1. Add 2 tablespoons diced avocado for extra creaminess.
2. Swap red bell pepper for cherry tomatoes and add a pinch of cumin for a different flavor profile.

Ingredients:

• 3 to 6 oz boneless, skinless chicken breast
• 6–8 asparagus spears, trimmed
• 1 tablespoon olive oil
• 1 teaspoon fresh lemon juice
• 1/2 teaspoon dried oregano
• Pinch of black pepper

Preparation:
Brush chicken and asparagus with olive oil, lemon juice, oregano, and black pepper. Grill chicken and asparagus over medium heat for 4–5 minutes per side, until chicken is cooked through and asparagus is tender. Slice chicken and serve with asparagus.

Prep Time: 10 minutes
Calories: ~170 per plate

Variations:

1. Swap asparagus for green beans and add a sprinkle of fresh parsley before serving.
2. Use fresh rosemary instead of oregano and add a few cherry tomato halves to the grill.

Ingredients:

• 1/2 large cucumber, sliced into thick rounds
• 2 ounces smoked salmon
• 1/4 ripe avocado, sliced thin
• 1 tablespoon chopped fresh dill
• 1 teaspoon lemon juice

Preparation:
Arrange cucumber slices on a plate. Top each with a slice of avocado and a piece of smoked salmon. Drizzle with lemon juice and sprinkle with fresh dill. Serve chilled.

Prep Time: 5 minutes
Calories: ~120 per 6 bites

Variations:

1. Use cooked chicken breast instead of smoked salmon and add a sprinkle of paprika.
2. Replace dill with chives and add a thin slice of radish for crunch.

Ingredients:

• 1/2 cup canned chickpeas (rinsed and mashed)
• 1/4 ripe avocado
• 1 teaspoon fresh lemon juice
• 1 tablespoon chopped fresh parsley
• 2 rye crispbread crackers

Preparation:
In a bowl, mash chickpeas and avocado together with lemon juice until mostly smooth. Stir in parsley. Spread the mash evenly over the rye crispbreads. Serve immediately.

Prep Time: 6 minutes
Calories: ~170 per serving

Variations:

1. Add 1 tablespoon diced tomato and a pinch of cumin to the mash.
2. Use whole grain rice cakes instead of rye crispbread and top with sliced radish.

Ingredients:

• 1/2 cup low-fat cottage cheese
• 1/3 cup fresh mixed berries (blueberries, raspberries, strawberries)
• 1 tablespoon chopped walnuts
• 1/2 teaspoon ground cinnamon

Preparation:
Spoon cottage cheese into a small bowl. Top with berries, walnuts, and a sprinkle of cinnamon. Serve chilled.

Prep Time: 3 minutes
Calories: ~130 per bowl

Variations:

1. Swap walnuts for pumpkin seeds and add a drizzle of honey (optional, for non-strict diabetics).
2. Use diced apple instead of berries and add a pinch of nutmeg.

Ingredients:

• 1 hard-boiled egg, sliced
• 1/4 ripe avocado, sliced
• 2 rye crispbread crackers
• 1 teaspoon fresh lemon juice
• Pinch of black pepper

Preparation:
Arrange avocado slices on rye crispbreads, drizzle with lemon juice, and top with egg slices. Sprinkle with black pepper and serve immediately.

Prep Time: 5 minutes
Calories: ~160 per serving

Variations:

1. Add a sprinkle of chopped chives or parsley for extra flavor.
2. Use whole grain rice cakes instead of rye crispbread and add a thin slice of tomato.

Ingredients:

• 3 oz cooked chicken breast, sliced
• 1 cup asparagus spears, cut into 1-inch pieces
• 1/4 cup sliced red bell pepper
• 1 tablespoon olive oil
• 1 teaspoon low-sodium soy sauce (or tamari)

Preparation:
Heat olive oil in a skillet or wok over medium-high heat. Add asparagus and red bell pepper, stir-fry for 3-4 minutes until tender-crisp. Add sliced chicken and soy sauce, stir-fry for another 1-2 minutes until heated through. Serve warm.

Prep Time: 10 minutes
Calories: ~190 per serving

Variations:

1. Swap asparagus for green beans and add a pinch of ginger powder.
2. Add 1/4 cup sliced mushrooms and a sprinkle of sesame seeds.

Ingredients:

• 1/2 cup cooked green or brown lentils
• 1/2 cup shredded carrot
• 1 tablespoon chopped fresh cilantro
• 1 teaspoon extra virgin olive oil
• 1/2 teaspoon ground coriander
• Pinch of black pepper

Preparation:
In a bowl, toss warm lentils with shredded carrot, olive oil, coriander, and black pepper. Top with fresh cilantro. Serve warm or at room temperature.
Prep Time: 7 minutes
Calories: ~130 per bowl

Variations:

1. Add 2 tablespoons diced cucumber for crunch.
2. Swap cilantro for fresh mint and add a squeeze of lemon juice.

Ingredients:

• 1/2 cup canned white beans (rinsed)
• 1/2 cup cherry tomatoes, halved
• 1 tablespoon chopped fresh basil
• 1 teaspoon olive oil
• 1 teaspoon balsamic vinegar

Preparation:
In a bowl, combine beans, tomatoes, and basil. Drizzle with olive oil and balsamic vinegar. Toss gently and serve chilled or at room temperature.
Prep Time: 5 minutes
Calories: ~120 per serving

Variations:

1. Add 1 tablespoon diced red onion for zing.
2. Swap basil for fresh parsley and add a pinch of black pepper.

Ingredients:

• 1 large red bell pepper, halved and seeded
• 3 tablespoons hummus
• 1 tablespoon chopped fresh parsley
• 1 teaspoon lemon juice
• 1 tablespoon sunflower seeds

Preparation:
Fill each pepper half with hummus. Top with parsley, sunflower seeds, and a drizzle of lemon juice. Serve chilled.
Prep Time: 4 minutes
Calories: ~100 per 2 boats

Variations:

1. Add diced cucumber on top for crunch.
2. Swap sunflower seeds for chopped olives and add a sprinkle of paprika.

Ingredients (4):

• 1/2 to 1 can of tuna in water (drained)
• 1/2 to 1 ripe avocado (mashed)
• 4-6 butter lettuce leaves
• 1 tbsp lime juice

Prep: Mix tuna with mashed avocado and lime juice, spoon into lettuce cups.

Ingredients (4):

• 2 eggs
• 1/2 bell pepper (diced)
• 1/4 cup spinach
• 1 tbsp olive oil

Prep: Sauté veggies in oil, add beaten eggs, and scramble until set.

Prep Time: 10 minutes
Calories: ~180 per serving (2 wraps)

Ingredients:

• ½ to 1 cup cooked chicken breast, shredded or diced
• ¼ ripe avocado, diced
• 2 large romaine or butter lettuce leaves
• 1 tablespoon diced red onion
• 1 tablespoon chopped fresh cilantro
• Juice of ¼ lime

Preparation Steps:

1. In a bowl, combine chicken, avocado, red onion, cilantro, and lime juice. Gently mix.
2. Lay out lettuce leaves and spoon the mixture evenly into each leaf.
3. Fold or roll the leaves to form wraps. Serve immediately.

Prep Time: 5 minutes
Calories: ~140 per serving (2 roll-ups)

Ingredients:

• 2 slices lean turkey breast (deli, nitrate-free)
• 2 tablespoons hummus
• ¼ cup baby spinach leaves
• ¼ cup shredded carrot
• 1 teaspoon lemon juice

Preparation:

1. Lay turkey slices flat on a clean surface.
2. Spread 1 tablespoon hummus on each slice.
3. Top with spinach leaves and shredded carrot.
4. Drizzle with lemon juice, then roll up tightly and slice in half if desired.

Prep Time: 5 minutes
Calories: ~120 per serving

Ingredients:

• ½ cup low-fat cottage cheese
• ½ cup cherry tomatoes, halved
• 1 tablespoon chopped fresh basil
• 1 teaspoon olive oil
• Pinch of black pepper

Preparation:

1. Place cottage cheese in a bowl.
2. Top with cherry tomatoes and fresh basil.
3. Drizzle with olive oil and sprinkle with black pepper. Serve chilled.

Prep Time: 5 minutes
Calories: ~160 per serving (2 bites)

Ingredients:

• 2 to 8 ounces smoked salmon (If you want more than 2)
• 2 to 8 tablespoons light cream cheese
• 1 tablespoon chopped fresh chives
• 2 to 8 slices cucumber (about ¼ inch thick, large diameter)
• Pinch of black pepper

Preparation:

1. Spread 1 tablespoon of light cream cheese evenly onto each cucumber slice.
2. Top each cream cheese-covered cucumber slice with 1 ounce of smoked salmon.
3. Sprinkle with fresh chives and a pinch of black pepper. Serve immediately.

Ingredients:

• 4 large romaine or butter lettuce leaves
• 4 slices deli turkey breast (no nitrates)
• 1/2 ripe avocado, sliced
• 1/4 cup shredded carrot
• 1/4 cup thinly sliced cucumber
• 1 tablespoon fresh lemon juice

Preparation:
Lay out lettuce leaves. Layer each with a slice of turkey, a few slices of avocado, shredded carrot, and cucumber. Drizzle with lemon juice. Roll up and serve immediately.

Prep Time: 7 minutes
Calories: ~140 per 2 wraps

Variations:

1. Add a sprinkle of chopped fresh dill or parsley for extra flavor.
2. Swap turkey for thinly sliced cooked chicken breast.

Ingredients:

• 3 oz cooked chicken breast, diced
• 1/2 to 1 medium cucumber, diced
• 2 tablespoons plain Greek yogurt
• 1 tablespoon fresh dill, chopped
• 1 teaspoon lemon juice
• 1/4 teaspoon garlic powder
• Pinch of black pepper

Preparation:
In a bowl, combine diced chicken and cucumber. In a separate small bowl, whisk together Greek yogurt, dill, lemon juice, garlic powder, and black pepper. Pour the yogurt mixture over the chicken and cucumber, and toss gently to coat. Serve chilled or at room temperature.

Prep Time: 8 minutes
Calories: ~160 per serving

Variations:

1. Add diced cherry tomatoes and swap dill for fresh parsley.
2. Replace chicken with canned salmon (drained) for an omega-3 boost.

Ingredients

• 1/2 cup cooked quinoa
• 1/3 cup shelled edamame (steamed or thawed if frozen)
• 1/4 cup diced cucumber
• 2 tablespoons chopped fresh cilantro
• 1 tablespoon fresh lime juice
• 1 teaspoon extra virgin olive oil
• 1/4 teaspoon ground cumin

Preparation

In a medium bowl, combine cooked quinoa, edamame, cucumber, and cilantro. In a small bowl, whisk together lime juice, olive oil, and ground cumin. Pour the dressing over the quinoa mixture and toss gently to combine. Serve chilled or at room temperature.

Prep time: 10 minutes
Calories: ~190 per bowl

Variations

1. Add 2 tablespoons diced avocado for extra creaminess and healthy fats.
2. Swap cilantro for fresh mint and add a pinch of chili flakes for a zesty kick.

Ingredients:

• 1/2 cup cooked green or brown lentils
• 1/2 cup diced tomatoes (fresh or no-salt-added canned)
• 1/4 cup diced onion
• 1 teaspoon olive oil
• 1/2 teaspoon ground cumin
• Pinch of black pepper

Preparation:
Heat olive oil in a small saucepan over medium heat. Sauté onion for 2–3 minutes until soft. Add tomatoes, lentils, cumin, and black pepper. Simmer for 5 minutes, stirring occasionally. Serve warm.

Prep Time: 10 minutes
Calories: ~140 per bowl

Variations:

1. Add 1/4 cup diced zucchini or bell pepper for extra veggies.
2. Stir in a handful of fresh spinach at the end for added greens.

Ingredients:

• 3 oz cooked salmon (flaked, skinless/boneless)
• 1 tablespoon plain Greek yogurt
• 1 teaspoon fresh lemon juice
• 1 tablespoon chopped fresh dill
• 1 celery stalk, finely diced
• 2–3 large romaine lettuce leaves

Preparation:
In a bowl, mix salmon, Greek yogurt, lemon juice, dill, and celery until well combined. Spoon the mixture into lettuce leaves to form “cups.” Serve chilled or at room temperature.

Prep Time: 8 minutes
Calories: ~150 per serving

Variations:

1. Swap dill for fresh parsley and add 1 tablespoon diced cucumber.
2. Use canned light tuna instead of salmon and add a pinch of black pepper.

Ingredients:

• 1 small zucchini, sliced
• 1/2 cup cherry tomatoes, halved
• 1 tablespoon olive oil
• 1 clove garlic, minced
• 1 tablespoon chopped fresh basil

Preparation:
Heat olive oil in a skillet over medium heat. Add garlic and sauté for 30 seconds. Add zucchini and cook for 2–3 minutes. Add tomatoes and cook another 2 minutes until softened. Remove from heat and sprinkle with basil.

Prep Time: 8 minutes
Calories: ~110 per serving

Variations:

1. Add 1/4 cup cooked white beans for extra protein.
2. Sprinkle with 1 tablespoon grated parmesan before serving.

Ingredients:

• 1/2 cup canned chickpeas (rinsed and drained)
• 1 cup fresh baby spinach
• 1/4 cup diced tomato
• 1 tablespoon extra virgin olive oil
• 1 clove garlic, minced

Preparation:
Heat olive oil in a skillet over medium heat. Add garlic and sauté for 30 seconds. Add chickpeas and cook for 2 minutes. Stir in spinach and tomato, cooking until spinach wilts (about 2 minutes). Serve warm.

Prep Time: 7 minutes
Calories: ~150 per serving

Variations:

1. Add 1 tablespoon chopped fresh basil and a squeeze of lemon juice before serving.
2. Swap chickpeas for white beans and add a pinch of smoked paprika.

Ingredients:

• 1/2 cup plain Greek yogurt (low-fat)
• 1/3 cup fresh mixed berries (blueberries, raspberries, strawberries)
• 1 tablespoon sliced almonds
• 1/2 teaspoon ground cinnamon

Preparation:
Spoon yogurt into a bowl. Top with berries, almonds, and a sprinkle of cinnamon. Serve chilled.

Prep Time: 3 minutes
Calories: ~130 per bowl

Variations:

1. Swap almonds for chopped walnuts and add a drizzle of honey (optional, for non-strict diabetics).
2. Use diced apple instead of berries and add a pinch of nutmeg.

Ingredients:

• 1 cup cauliflower florets
• 1 tablespoon extra virgin olive oil
• 1 tablespoon tahini
• 1 teaspoon fresh lemon juice
• 1 tablespoon chopped fresh parsley
• Pinch of ground cumin

Preparation:
Preheat oven to 425°F (220°C). Toss cauliflower florets with olive oil and cumin. Spread on a baking sheet and roast for 18–20 minutes, turning once, until golden and tender. Whisk tahini with lemon juice and a splash of water to make a creamy drizzle. Plate roasted cauliflower, drizzle with tahini sauce, and sprinkle with parsley.
Prep Time: 5 minutes active, 20 minutes total
Calories: ~120 per serving

Variations:

1. Add 2 tablespoons pomegranate seeds for a sweet-tart pop.
2. Swap parsley for fresh cilantro and add a pinch of smoked paprika.

Ingredients:

• 1/2 cup cooked quinoa
• 1/2 cup steamed broccoli florets
• 1 tablespoon chopped green onion
• 1 tablespoon toasted sunflower seeds
• 1 teaspoon olive oil

Preparation:
Combine warm quinoa and broccoli in a bowl. Drizzle with olive oil, sprinkle with green onion and sunflower seeds. Toss gently and serve.
Prep Time: 8 minutes
Calories: ~150 per bowl

Variations:

1. Add 1 tablespoon grated carrot for color.
2. Swap sunflower seeds for pumpkin seeds and add a squeeze of lemon.

Ingredients:

• 1 small apple, cored and sliced
• 1 tablespoon chopped walnuts
• 1 small celery stalk, thinly sliced
• 1 tablespoon plain Greek yogurt
• 1/2 teaspoon cinnamon

Preparation:
Arrange apple slices on a plate. Top with celery, walnuts, and a dollop of Greek yogurt. Sprinkle with cinnamon and serve.
Prep Time: 5 minutes
Calories: ~110 per serving

Variations:

1. Swap walnuts for pumpkin seeds and add a drizzle of honey (optional).
2. Use pear instead of apple and add a pinch of nutmeg.