Type 2 Diabetes Protocol

Breakfast Recipes

Greek Yogurt Power Bowls

Prep: 10 minutes | Serves: 5
Ingredients:
Greek yogurt (unsweetened), chia seeds, walnuts, cinnamon, and a few fresh berries.
Directions:
Layer yogurt, chia, and toppings in small jars.
Store in the fridge up to 5 days.

Egg and Veggie Muffins

Prep: 20 minutes | Serves: 6
Ingredients:
Eggs, spinach, bell pepper, onion, feta cheese, olive oil.
Directions:
Whisk eggs, mix in chopped veggies, pour into muffin tins, and bake at 350°F for 20 minutes.
Store in fridge and reheat daily.

Overnight Oats with Almond Butter

Prep: 10 minutes | Serves: 5
Ingredients:
Rolled oats, unsweetened almond milk, chia seeds, almond butter, cinnamon.
Directions:
Combine all in jars, stir well, refrigerate overnight. Top with a few raspberries or nuts.

Spiced Quinoa Porridge

Prep: 15 minutes | Serves: 4
Ingredients:
Cooked quinoa, almond milk, turmeric, cardamom, cinnamon, and stevia or monk fruit if desired.
Directions:
Warm gently on stove; serve with crushed pistachios or a spoon of yogurt.

Savory Lentil & Greens Breakfast Bake

Prep: 15 minutes | Serves: 4

Prep: 15 min | Bake: 25–30 min | Makes: 8 squares | Fridge: 5–6 days

Why it works: Protein + fiber from lentils, steady energy, no refined carbs.

Ingredients

1 cup red lentils (masoor), rinsed
2 1/2 cups water or vegetable broth
1 tbsp olive oil or ghee
1 small onion, finely diced
2 cloves garlic, minced
1 tsp cumin
1/2 tsp turmeric
1 tsp garam masala (or Warm Winter Masala)
2 cups chopped spinach (or kale), packed
3 eggs, lightly beaten (optional but helps bind; skip for vegan)
1/2 tsp salt (or to taste) + black pepper

Directions

1) Bring lentils and water/broth to a gentle boil; reduce heat and simmer until soft and porridgy, 12–15 minutes.
Cool 5 minutes.
2) While lentils cook, warm oil in a pan; sauté onion 3–4 minutes, add garlic, cumin, turmeric, and garam masala for 30 seconds.
3) Stir in spinach/kale to wilt; season with salt and pepper.
4) Combine lentils and spiced greens. If using eggs, stir them in now.
5) Spread into a greased 8×8 inch baking dish; bake at 375°F (190°C) for 25–30 minutes until set and lightly golden at edges.
6) Cool completely, cut into 8 squares. Store airtight in the fridge 5–6 days.
To serve: Reheat a square and top with yogurt + chili oil or mint chutney. Great with a squeeze of lime.

Broccoli, Mushroom & Herb Egg Slab (Sheet-Pan Frittata)

Prep: 15 min | Bake: 20–25 min | Makes: 10 rectangles | Fridge: 6–7 days

Why it works: High protein, very low carb, reheats beautifully, no crust.

Ingredients
10 large eggs
1/2 cup plain Greek yogurt (or 1/2 cup unsweetened almond milk)
1 1/2 cups small broccoli florets (briefly steamed or very finely chopped)
1 cup sliced mushrooms
1 small onion or 2 scallions, finely chopped
2 tbsp chopped parsley or cilantro
1 tsp Dijon or 1/2 tsp mustard powder (optional depth)
1/2 tsp turmeric + 1/4 tsp black pepper
1/2 tsp salt (or to taste)
1–2 tbsp olive oil or ghee for the pan
(Optional add-ins: 1/2 cup crumbled feta or 1/2 cup cooked turkey sausage for extra protein)

Directions

1) Line a rimmed sheet pan (about 10×15 in) with parchment; brush with oil or ghee.
Preheat oven to 375°F (190°C).
2) In a large bowl, whisk eggs with yogurt (or almond milk), mustard, turmeric, salt, and pepper until smooth.
3) Fold in broccoli, mushrooms, onion/scallions, herbs, and optional feta or turkey sausage.
4) Pour into the pan and smooth. Bake 20–25 minutes until set in the center and lightly golden.
5) Cool completely, then cut into 10 rectangles. Store airtight, layered with parchment, up to 6–7 days.
To serve: Reheat a piece in a skillet or toaster oven.
Finish with a sprinkle of za’atar or chili flakes and a few avocado slices.

5-Day “Steady & Strong” Meal Prep Plan

Sunday Prep Checklist

Cook or prepare:

2 cups brown rice or quinoa

2–3 cups roasted mixed vegetables (broccoli, carrots, peppers, cauliflower, zucchini)

1 pot lentils or chickpeas

2–3 portions grilled chicken or tofu

6–8 boiled eggs

1 batch simple yogurt dressing or tahini sauce

Chop some fresh veggies and greens (cabbage, lettuce, cucumber, spinach)

Toast a handful of nuts or seeds

Wash and portion fruit (berries, apples, oranges, etc.)

Store all in containers so you can assemble meals in minutes.

Each day includes breakfast, lunch, dinner, and snacks using your prepped food.

Feel free to swap elements — this is a rhythm, not a rulebook.

Monday — Color & Calm

Breakfast:

Savory oatmeal with spinach, turmeric, and a boiled egg

Lunch:

Brown rice + roasted veggies + chickpeas + tahini drizzle


Dinner:

Grilled chicken + sautéed greens + quinoa


Snack ideas:

Apple slices + peanut butter, or cucumber sticks + hummus

Tuesday — Mediterranean Ease

Breakfast:

Greek yogurt + berries + chia seeds + sprinkle of nuts
.

Lunch:

Quinoa salad with chickpeas, cucumber, tomato, parsley, olive oil, lemon

Dinner:

Baked salmon or tofu + roasted cauliflower + side of brown rice


Snack ideas:

Carrot sticks + tzatziki or a small handful of almonds

Wednesday — Spice It Up

Breakfast:

Warm spiced sweet potato bowl (mash roasted sweet potato with cinnamon, yogurt, and walnuts)


Lunch:

Lentil stew (from your prepped pot) with veggies and curry spices


Dinner:

Tofu stir-fry with bell peppers, broccoli, garlic, and sesame oil


Snack ideas:

Popcorn (air-popped) or orange slices br>

Thursday — Global Twist

Breakfast:

Veggie scramble (egg or tofu) with turmeric, cumin, and spinach


Lunch:

Brown rice + chicken + black beans + avocado + salsa (Latin-style bowl)

Dinner:

Mediterranean lentil soup with side salad


Snack ideas:

Yogurt + cinnamon + chia or roasted chickpeas

Friday — Comfort with a Kick

Breakfast:

Whole-grain toast with mashed avocado + chickpeas + chili flakes.Lunch:

Quinoa + roasted veggies + tofu + ginger-garlic sauce


Dinner:

Bowl of leftover lentils with added greens and a squeeze of lemon


Snack ideas:

Apple + nuts, or veggie sticks with yogurt dip
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Grab-and-Go Breakfasts

Some mornings, life doesn’t wait for a slow breakfast. These ideas are for the ones heading out early, juggling work and family, or just trying to keep blood sugar steady without the stress. Every one of these can be prepped on Sunday and grabbed through the week.

Overnight Oats, Three Ways

Base:
½ cup oats, ¾ cup milk (any kind), 1 tbsp chia seeds, ½ tsp cinnamon. Mix and refrigerate overnight.

Berry Boost:
Add frozen or fresh berries and a handful of chopped nuts.

Tropical Twist:
Add diced mango, coconut flakes, and a squeeze of lime.

Spice Trail:
Add grated apple, a pinch of turmeric, and cardamom for warmth.

These keep up to five days in the fridge. High fiber, heart-healthy, and endlessly flexible.

Egg or Tofu Muffins

Whisk six eggs or 1 cup crumbled firm tofu with chopped spinach, onion, and peppers.
Pour into a muffin tin and bake at 350°F for 20 minutes.
Store in the fridge and reheat as needed.
Grab two with a piece of fruit or a slice of whole-grain toast for an easy, balanced start.

Savory Breakfast Burrito Wraps

Use whole-grain tortillas and fill with scrambled egg or tofu, beans, and veggies.
Roll tightly, wrap in foil, and freeze.

To reheat, warm in a toaster oven or skillet for five minutes.
Great for busy mornings when you want something hearty and portable.

Chia Pudding Cups

Mix 3 tbsp chia seeds with 1 cup milk (dairy or plant), a pinch of cinnamon, and your favorite fruit.
Let it sit overnight to thicken.
Rich in omega-3s and fiber, these are perfect for steady energy and heart health.

Nut & Seed Snack Boxes

Fill small containers with a handful of almonds, walnuts, or pumpkin seeds.
Add a boiled egg or fruit on the side.

These are simple grab-and-go packs that keep you fueled until lunch without sugar crashes.

Mini Veggie Parathas or Savory Pancakes

Mix chickpea flour or whole-wheat flour with grated carrot, spinach, onion, and spices like cumin or turmeric.
Cook in a lightly oiled pan like a pancake.

Store for up to three days in the fridge, and warm in a pan or toaster before eating.
Comfort food that travels well.

Yogurt Jars

Layer Greek or coconut yogurt with fruit, oats, or flaxseed in jars.
Sweeten gently with date paste or a drizzle of honey if needed.
Make three to four jars at once so breakfast is ready when you are.

Tip: Pair any of these with tea, black coffee, or infused water instead of juice.
Your blood sugar and your heart will thank you.

Heart-Healthy Grab-and-Go Lunches

These lunches are easy to prep on Sunday and quick to grab during the week. Each one balances fiber, healthy fats, lean protein, and slow carbs to keep blood sugar steady and hearts strong.

Mediterranean Grain Bowls

Why it works:
Balanced carbs, lean protein, healthy fats, and plenty of fiber.

Cook quinoa or farro, or your grain of choice, roast veggies like zucchini and peppers, and mix chickpeas or grilled chicken.
Add a lemon-olive oil dressing when ready to eat.
Swap chickpeas for lentils or tuna for variety.

Lentil or Bean Salad Jars

Why it works:
Protein plus fiber equals steady energy.

Layer jars with dressing on the bottom, cooked beans or lentils, chopped veggies, and leafy greens.
Shake before eating.

Try Indian (cumin + lemon), Caribbean (lime + thyme), or Latin (cilantro + chili) flavors.

Hummus Wraps or Chickpea Pitas

Why it works:
Plant protein and fiber in a portable form.

Mash chickpeas with lemon, olive oil, and spices.
Spread in whole-grain wraps or pita pockets with veggies and greens.
Add avocado or yogurt for creaminess.
Wrap tightly and refrigerate.

Warm Reheat Bowls

Why it works:
Comfort food that reheats beautifully.

Use brown rice or quinoa as a base.
Add beans or lentils, roasted veggies, and a sauce such as tahini or curry.
Keep sauces separate so nothing gets soggy.

Mason Jar Soups

Why it works:
Instant homemade soup without the salt.

Layer in jars: cooked grains or noodles, veggies, protein (beans, tofu, chicken), and seasoning.
Add boiling water, cover, and wait ten minutes for a hot, fresh meal.

Mix-and-Match Bento Boxes

Why it works:
Colorful, balanced, no reheating required.

Pack hard-boiled eggs or tofu cubes, roasted chickpeas or nuts, chopped veggies with hummus, whole-grain crackers, and fruit.
Keep them in divided containers for easy grab-and-go lunches.

Curry or Stew Bowls

Why it works:
Batch-cooked flavor that gets better with time.

Make a lentil dal, veggie curry, or bean chili on Sunday.
Portion, refrigerate, and freeze extras.
Serve with brown rice or whole-grain flatbread.

Sunday Prep Tips

Keep base ingredients neutral and flavor them differently through the week.
Store sauces separately, use glass containers, and refresh with lemon or herbs before eating.
Aim for at least three colors on every plate.

Heart-Healthy Dinners for the Week

Dinner is where comfort meets care — warm, satisfying meals that fill you up without spiking your sugar or weighing you down. These dishes can all be made or prepped on Sunday so that your weeknights stay easy and your body stays steady.

Sheet Pan Salmon or Tofu with Veggies

Why it works:
Omega-3s, antioxidants, and almost no cleanup.

Arrange salmon fillets or tofu slices on a sheet pan with broccoli, carrots, and peppers.
Drizzle with olive oil, lemon, garlic, and herbs.
Roast at 400°F for 20–25 minutes.
Serve with quinoa or brown rice.

Lentil & Vegetable Curry

Why it works:
Fiber-rich, iron-rich, and deeply comforting.

Sauté onions, garlic, and ginger with turmeric, cumin, and coriander.
Add red lentils, chopped tomatoes, and water or broth. Simmer until soft.
Stir in spinach or kale at the end.
Serve with brown rice or millet.

One-Pot Mediterranean Stew

Why it works:
Plant-powered and heart-friendly.

Combine chickpeas, zucchini, tomatoes, spinach, olive oil, and herbs in a pot.
Add a splash of broth and simmer until tender.
Serve alone or over whole grains.
The flavors deepen beautifully over a few days.

Stir-Fried Greens with Protein & Grain

Why it works:
Fast, flexible, and endlessly customizable.

Use any mix of greens (bok choy, kale, spinach) and toss with garlic, ginger, and a drizzle of sesame oil.
Add your favorite protein — chicken, tofu, shrimp, or beans — and serve with brown rice or soba noodles.

Stuffed Peppers or Tomatoes

Why it works:
Portion-controlled, colorful, and satisfying.

Stuff halved peppers or tomatoes with a mix of cooked grains, lentils or beans, chopped veggies, and herbs.
Bake until tender. Drizzle lightly with olive oil before serving.

Veggie Chili or Bean Stew

Why it works:
Great for batch cooking and freezing.

Combine beans, diced tomatoes, onion, garlic, and spices like cumin, paprika, and chili powder.
Add bell peppers, corn, or carrots for sweetness.
Simmer until thick.
Serve with a side of brown rice or a small slice of cornbread.

Buddha Bowls (Mix-and-Match)

Why it works:
Balanced, visual, and adaptable to every culture.

Start with a base of quinoa/brown rice or greens.
Add roasted veggies, a lean protein, and a drizzle of sauce (tahini, yogurt, or chili-lime).
Change the toppings each day to keep it interesting.

Sunday Prep Tips for Dinner

Batch-cook your proteins and grains, roast a tray of vegetables, and keep a few sauces ready.
That way, assembling dinner is just a matter of combining pieces.
If you freeze portions, label them with the dish name and date — future you will be very grateful.

Smart Snacks for a Steady Heart

Snacks should carry you through the day — not crash you halfway. These easy options balance protein, healthy fats, and fiber to keep your blood sugar steady, your heart calm, and your taste buds happy.

Roasted Chickpeas or Edamame

Why it works:
Crunchy, high in protein and fiber, and totally addictive in the best way.

Toss cooked chickpeas or shelled edamame with olive oil, paprika, garlic powder, or curry spices.
Roast at 400°F until crisp. Store in a jar for the week.

Apple or Pear with Nut Butter

Why it works:
The fiber in fruit slows sugar absorption, and the fat in nuts keeps you full.

Slice an apple or pear and dip in almond, peanut, or sunflower seed butter.
Sprinkle with cinnamon for extra flavor.

Yogurt with Seeds and Berries

Why it works:
Protein, antioxidants, and probiotics in one quick bowl.

Mix plain Greek or coconut yogurt with a handful of berries and a spoon of flaxseed or chia.
Keeps your gut and heart both smiling.

Veggie Sticks with Hummus or Tahini Dip

Why it works:
Fiber-rich, colorful, and loaded with minerals.

Prep carrot, cucumber, celery, and pepper sticks on Sunday.
Pair with homemade hummus or tahini mixed with lemon and garlic.

Spiced Nuts or Trail Mix

Why it works:
Healthy fats for heart health and sustained energy.

Roast almonds, walnuts, or cashews with a pinch of cayenne, turmeric, or rosemary.
Add a few dried cranberries or pumpkin seeds for balance.
Portion into small containers to avoid over-snacking.

Whole-Grain Crackers with Avocado Smash

Why it works:
Healthy fats and complex carbs that stabilize sugar levels.

Mash avocado with lemon juice, chili flakes, and salt.
Spread on whole-grain crackers or rice cakes.
Add tomato slices or sprouts if you like.

Boiled Eggs with a Twist

Why it works:
Portable protein that pairs well with everything.

Boil eggs in batches and season with pepper, smoked paprika, or a dash of chili-lime seasoning.
Eat solo or with a handful of raw veggies.

Cottage Cheese or Paneer Bowl

Why it works:
Light, filling, and adaptable to sweet or savory moods.

Top with pineapple, herbs, or chopped cucumber.
For a spicy version, sprinkle with chili powder and coriander.

Popcorn — The Real Kind

Why it works:
Whole-grain, high fiber, and surprisingly satisfying.

Air-pop popcorn and toss with olive oil spray and herbs like rosemary or nutritional yeast instead of butter and salt.

Energy Bites (No Bake)

Why it works:
Bite-sized balance of protein, fiber, and sweetness.

Mix 1 cup oats, ½ cup nut butter, ¼ cup ground flaxseed, and ¼ cup chopped dark chocolate or dates.
Roll into balls and refrigerate.
One or two is plenty to keep you steady.

Tip: Pair every snack with water or herbal tea to help your body process sugar more efficiently. Snacks are small moments of nourishment — not filler, but care in miniature form.