Low‑Carb Veggie Omelet

• 2 eggs
• ¼ cup diced spinach
• ¼ cup diced tomatoes
• 2 tbsp shredded cheese
• Salt‑free seasoning

Instructions

1. Crack the eggs into a bowl and whisk until smooth.
2. Heat a nonstick skillet over medium heat and lightly coat with cooking spray or a small amount of oil.
3. Pour the eggs into the skillet and let them cook for 30–45 seconds until they begin to set.
4. Add the spinach, tomatoes, and shredded cheese evenly over one half of the omelet.
5. Season with salt‑free seasoning.
6. Fold the omelet in half and continue cooking 1–2 minutes until the cheese melts and the eggs are fully set.
7. Slide onto a plate and serve warm.

Why it works: High protein, low carb, helps stabilize morning glucose.

Savory Veggie Egg Muffins

• 4 eggs
• 2 egg whites
• ½ cup diced bell peppers
• ¼ cup diced onions
• ¼ cup chopped spinach
• ¼ cup shredded low‑fat cheese
• Salt‑free seasoning, pepper

Instructions

1. Preheat oven to 350°F.
2. Whisk eggs + egg whites.
3. Stir in veggies and cheese.
4. Pour into a greased muffin tin (6 cups).
5. Bake 18–20 minutes until set.

Why it works: High protein, low carb, stabilizes morning glucose.

Turkey & Spinach Whole-Grain Wrap

1 whole‑grain tortilla (low‑carb preferred)

3–4 slices low‑sodium turkey breast

1/2 cup fresh spinach leaves

2 tbsp hummus (any flavor)

2 slices tomato

1 tbsp shredded carrots (optional)

Black pepper to taste

Instructions

1. Lay the whole‑grain tortilla flat on a plate.
2. Spread the hummus evenly across the tortilla.
3. Add turkey slices, spinach, tomato, and shredded carrots.
4. Sprinkle with black pepper.
5. Roll the tortilla tightly into a wrap.
6. Slice in half and serve immediately.

Why it works: Healthy fats + lean protein = slow glucose rise.

Chickpea & Avocado Power Salad

• 1 cup canned chickpeas (rinsed)
• ½ avocado, diced
• 1 cup mixed greens
• 1 tbsp olive oil + lemon
• Pepper + garlic powder

Instructions

1. Add the rinsed chickpeas to a mixing bowl.
2. Gently fold in the diced avocado.
3. Add the mixed greens on top.
4. Drizzle with olive oil and a squeeze of lemon.
5. Season with pepper and garlic powder.
6. Toss lightly to avoid mashing the avocado.
7. Serve immediately for best texture.

Why it works: Healthy fats + lean protein = slow glucose rise.

Garlic Salmon & Roasted Veggies

• 4 oz baked salmon
• 1 cup broccoli
• 1 cup cauliflower
• 1 tbsp olive oil
• Garlic + pepper

Instructions

1. Preheat your oven to 400°F.
2. Place the broccoli and cauliflower on a baking sheet.
3. Drizzle the vegetables with olive oil and season with garlic and pepper.
4. Roast the veggies for 15 minutes.
5. Add the salmon fillet to the same baking sheet.
6. Season the salmon with garlic and pepper.
7. Return the tray to the oven and bake for another 12–15 minutes, or until the salmon flakes easily with a fork.
8. Serve the salmon alongside the roasted vegetables.

Why it works: Low carb, high omega‑3s, supports nighttime glucose control.

Cottage Cheese Berry Cup

• ½ cup cottage cheese
• ¼ cup blueberries
• 1 tsp chia seeds

Instructions

1. Spoon the cottage cheese into a small bowl or cup.
2. Add the blueberries on top.
3. Sprinkle the chia seeds evenly over the berries.
4. Let sit for 2–3 minutes so the chia softens slightly.
5. Serve immediately, or chill for a thicker texture.

Why it works: Protein + fiber keeps blood sugar steady between meals.

Green Protein Smoothie

• 1 cup unsweetened almond milk
• ½ cup spinach
• ½ banana
• 1 scoop low‑carb protein powder
• 1 tbsp flaxseed

Instructions

1. Add the almond milk to a blender.
2. Place the spinach, banana, protein powder, and flaxseed on top.
3. Blend on high until completely smooth.
4. If you prefer it colder or thicker, add a few ice cubes and blend again.
5. Pour into a glass and serve immediately.

Why it works: Low sugar, high fiber, supports stable glucose.