Food for Good

Vegetarian Meals (Low Glucose, Diabetic-Friendly)

Quinoa Lentil Bowl

Ingredients Used: Quinoa, Lentils, Spinach, Broccoli, Almonds
Steps:

1. Cook ½ cup quinoa in water until fluffy.
2. In a separate pot, cook ½ cup lentils until soft.
3. Steam broccoli and lightly sauté spinach (optional).
4. In a bowl, layer quinoa, lentils, broccoli, and spinach.
5. Top with chopped almonds for crunch.
6. Optional: Drizzle a tiny bit of olive oil or lemon juice.

Estimated Macros:

• Calories: ~450 kcal
• Protein: ~22g
• Carbs: ~55g
• Fat: ~12g
  High fiber, plant protein, and complex carbs — ideal for blood sugar stability.

Chickpea and Sweet Potato Salad

Ingredients Used: Chickpeas, Sweet Potato (boiled), Spinach, Chia seeds, Almonds
Steps:

1. Boil or roast cubed sweet potato (already boiled works too).
2. Rinse and drain ½ cup chickpeas.
3. In a bowl, mix sweet potato, chickpeas, and fresh spinach.
4. Sprinkle with chia seeds and crushed almonds.
5. Optional: Add a splash of vinegar or olive oil if needed.

Estimated Macros:

• Calories: ~430 kcal
• Protein: ~16g
• Carbs: ~48g
• Fat: ~16g
  Good mix of fiber, healthy fats, and slow-digesting carbs.

Apple Cinnamon Oat Bowl

Ingredients Used: Steel-cut oats, Apple, Chia seeds, Almonds
Steps:

1. Cook ½ cup steel-cut oats in water.
2. Chop apple into small cubes (with skin on for fiber).
3. Stir apple into oats and cook for a few more minutes.
4. Sprinkle with chia seeds and slivered almonds.
5. Optional: Add a pinch of cinnamon for flavor.

Estimated Macros:

• Calories: ~420 kcal
• Protein: ~10g
• Carbs: ~45g
• Fat: ~18g
  Balanced breakfast with soluble fiber to support glucose control.

High Protein Meals (Low Glucose, Diabetic-Friendly)

Grilled Chicken Bowl

Ingredients Used: Chicken breast, Quinoa, Spinach, Almonds
Steps:

1. Grill or bake chicken breast until fully cooked, then slice.
2. Cook ½ cup quinoa in water.
3. Lightly sauté or steam spinach.
4. In a bowl, layer quinoa, spinach, and chicken slices.
5. Top with a few chopped almonds for healthy fat.

Estimated Macros:

• Calories: ~470 kcal
• Protein: ~38g
• Carbs: ~20g
• Fat: ~18g
  Excellent lean protein, low in carbs, perfect for managing glucose.

Salmon & Black Bean Plate

Ingredients Used: Salmon, Black beans, Broccoli
Steps:

1. Bake or grill salmon fillet until fully cooked.
2. Warm ½ cup black beans (no added salt).
3. Steam broccoli until tender.
4. Plate salmon with black beans and broccoli on the side.
5. Optional: Squeeze lemon over the top.

Estimated Macros:

• Calories: ~490 kcal
• Protein: ~35g
• Carbs: ~25g
• Fat: ~24g
  Healthy fats (omega-3), moderate carbs, high protein.

Tofu & Egg Scramble

Ingredients Used: Tofu, Eggs, Spinach
Steps:

1. Lightly crumble tofu and cook in a pan.
2. Add 1–2 beaten eggs to the pan and scramble together.
3. Add fresh spinach and cook until wilted.
4. Serve warm. Optional: Add herbs or a touch of pepper.

Estimated Macros:

• Calories: ~400 kcal
• Protein: ~28g
• Carbs: ~5g
• Fat: ~30g
  Low-carb, high-protein breakfast; very blood-sugar friendly.