28-Day Diabetic Diet Plan for Weight Loss: Recipes to Control Blood Sugar and Improve Your Health 9781638780427, 1638780420

Table of contents :
Title Page
Copyright
Dedication
Contents
Introduction
PART ONE: The Plan
CHAPTER 1: Your Diabetic Diet Primer
CHAPTER 2: Healthy, Sustainable Weight Loss
CHAPTER 3: Choosing an Exercise Plan
CHAPTER 4: The 28-Day Program
PART TWO: The Recipes
CHAPTER 5: Breakfast and Smoothies
Super Greens Smoothie
Ginger, Peach, and Pineapple Smoothie
Orange Sunrise Smoothie
Banana Nut Chocolate Chip Oatmeal
Blackberry-Lemon Overnight Oats
Avocado Egg Toast with Turkey Bacon
Blueberry Oat-Flax Pancakes
Whole-Grain Waffles
Blender Peanut Butter–Banana Muffins
Zucchini Bran Muffins
Sweet Potato Breakfast Hash with Eggs
Summer Scramble with Chicken Sausage
Ham and Cheese Broccoli-Cauliflower Frittata
Garden Veggie Egg Casserole
Spinach Egg Muffins
Avocado-Tomato Omelet
CHAPTER 6: Snacks and Sides
No-Bake Date Nut Bars
Nutty Snack Mix
Parmesan Kale Chips
Chili-Lime Popcorn
Spicy Rosemary Roasted Nuts
Peanut Butter Energy Bites
Coconut-Mango Yogurt Parfait
Apple Nachos
Lemony Roasted Asparagus
Corn, Avocado, and Tomato Medley
Roasted Broccoli and Cauliflower with Turkey Bacon
Sautéed Zucchini Ribbons with Cherry Tomatoes
CHAPTER 7: Soups, Salads, and Sandwiches
Lighter Clam Chowder
Slow Cooker Quinoa Beef Stew
Comforting White Bean and Kale Soup
Chicken Vegetable Noodle Soup
Red Lentil Soup
Apple and Walnut Green Salad with Apple Cider Vinaigrette
Raspberry Spinach Salad with Raspberry Vinaigrette
Lemon Pepper Tuna Salad
Mediterranean-Style Egg Salad
Shrimp Cobb Salad
Southwestern-Style Chopped Salad with Chipotle-Lime Dressing
Caprese Pasta Salad
Turkey, Avocado, and Hummus Roll-Ups
Open-Faced Salmon Sandwich with Yogurt Dill Sauce
Roasted Broccoli Grilled Cheese Sandwich
Chicken Pesto Panini
CHAPTER 8: Mains
Lentil Vegetable Curry
Roasted Vegetable and Tempeh Power Bowl
Sweet Potato and Chickpea Sheet Pan Dinner
Sweet-and-Sour Tofu
Whole Wheat Combo Chicken Pizza
Black Bean and Corn Chicken Enchiladas
Chicken and Asparagus Bake
Cashew Chicken with Peppers and Onions
Spinach and Artichoke Chicken Skillet
Barbecue Turkey Meat Loaf
Teriyaki Turkey Burgers
Ginger-Sesame Turkey Wraps
Sheet Pan Pesto Salmon and Summer Squash
Seared Scallops with Spring Vegetables
Naked Fish Tacos with Tangy Coleslaw
Honey-Garlic Shrimp Stir-Fry
Skillet Pork Chops with Green Beans
Slow Cooker Mushroom Pork Tenderloin with Potatoes and Brussels Sprouts
Beef and Bell Pepper Stir-Fry
Beef Chili Macaroni
CHAPTER 9: Desserts
Strawberry Banana “Nice Cream”
Whole Wheat Pumpkin Bread
Grilled Stone Fruits with Balsamic Glaze
Cinnamon Oatmeal Cookies
Pear and Walnut Crumble
Chocolate Avocado Mousse
Apple Pecan Strudel
Mixed Berry Coconut Chia Pudding
CHAPTER 10: Sauces and Staples
Classic Hummus
Basil Pesto Sauce
Sweet-and-Sour Sauce
Raspberry Vinaigrette
Apple Cider Vinaigrette
Creamy Chipotle-Lime Dressing
Yogurt Dill Sauce
Whole Wheat Pizza Dough
Measurement Conversions
References
Acknowledgments
About the Author

Citation preview

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Art Producer: Maya Melenchuk Editor: Anna Pulley Production Editor: Jax Berman Production Manager: David Zapanta Photography © Hélène Dujardin, cover and pp. vi, 45, 78; Cameron Whitman/Stocksy, pp. ii, 116, 170; Ina Peters, pp. x-1, 80; Hung Quach/Stocksy, p. 2; Nadine Greeff, pp. 16, 28, 158; Zu Kamilov/Shutterstock, p. 100; Sophia Hsin, p. 111; Helen Rushbrook, p. 121; Jim Franco, p. 136; Sara Remington, p. 163; Andrew Purcell, p. 180. Illustrations © Charlie Layton. Paperback ISBN: 978-1-63878-042-7 eBook ISBN: 978-1-63807-884-5 R0

To my mom, one of my biggest fans, for always believing in me and encouraging me to dream big

Contents Introduction

Part One: The Plan CHAPTER 1

Your Diabetic Diet

Primer Healthy, Sustainable Weight Loss CHAPTER 2

CHAPTER 3

Choosing an Exercise

Plan CHAPTER 4 The

28-Day Program

Part Two: The Recipes CHAPTER 5 Breakfast

and

Smoothies Super Greens Smoothie

Ginger, Peach, and Pineapple Smoothie Orange Sunrise Smoothie Banana Nut Chocolate Chip Oatmeal Blackberry-Lemon Overnight Oats Avocado Egg Toast with Turkey Bacon Blueberry Oat-Flax Pancakes Whole-Grain Waffles Blender Peanut Butter–Banana Muffins Zucchini Bran Muffins Sweet Potato Breakfast Hash with Eggs Summer Scramble with Chicken Sausage Ham and Cheese BroccoliCauliflower Frittata

Garden Veggie Egg Casserole Spinach Egg Muffins Avocado-Tomato Omelet CHAPTER 6 Snacks

and Sides

No-Bake Date Nut Bars Nutty Snack Mix Parmesan Kale Chips Chili-Lime Popcorn Spicy Rosemary Roasted Nuts Peanut Butter Energy Bites Coconut-Mango Yogurt Parfait Apple Nachos Lemony Roasted Asparagus Corn, Avocado, and Tomato Medley Roasted Broccoli and Cauliflower with Turkey Bacon Sautéed Zucchini Ribbons with

Cherry Tomatoes

Soups, Salads, and Sandwiches CHAPTER 7

Lighter Clam Chowder Slow Cooker Quinoa Beef Stew Comforting White Bean and Kale Soup Chicken Vegetable Noodle Soup Red Lentil Soup Apple and Walnut Green Salad with Apple Cider Vinaigrette Raspberry Spinach Salad with Raspberry Vinaigrette Lemon Pepper Tuna Salad Mediterranean-Style Egg Salad Shrimp Cobb Salad Southwestern-Style Chopped Salad with Chipotle-Lime Dressing

Caprese Pasta Salad Turkey, Avocado, and Hummus Roll-Ups Open-Faced Salmon Sandwich with Yogurt Dill Sauce Roasted Broccoli Grilled Cheese Sandwich Chicken Pesto Panini CHAPTER 8 Mains

Lentil Vegetable Curry Roasted Vegetable and Tempeh Power Bowl Sweet Potato and Chickpea Sheet Pan Dinner Sweet-and-Sour Tofu Whole Wheat Combo Chicken Pizza

Black Bean and Corn Chicken Enchiladas Chicken and Asparagus Bake Cashew Chicken with Peppers and Onions Spinach and Artichoke Chicken Skillet Barbecue Turkey Meat Loaf Teriyaki Turkey Burgers Ginger-Sesame Turkey Wraps Sheet Pan Pesto Salmon and Summer Squash Seared Scallops with Spring Vegetables Naked Fish Tacos with Tangy Coleslaw Honey-Garlic Shrimp Stir-Fry Skillet Pork Chops with Green Beans

Slow Cooker Mushroom Pork Tenderloin with Potatoes and Brussels Sprouts Beef and Bell Pepper Stir-Fry Beef Chili Macaroni CHAPTER 9 Desserts

Strawberry Banana “Nice Cream” Whole Wheat Pumpkin Bread Grilled Stone Fruits with Balsamic Glaze Cinnamon Oatmeal Cookies Pear and Walnut Crumble Chocolate Avocado Mousse Apple Pecan Strudel Mixed Berry Coconut Chia Pudding CHAPTER 10 Sauces

Classic Hummus

and Staples

Basil Pesto Sauce Sweet-and-Sour Sauce Raspberry Vinaigrette Apple Cider Vinaigrette Creamy Chipotle-Lime Dressing Yogurt Dill Sauce Whole Wheat Pizza Dough Measurement Conversions References Acknowledgments About the Author

Introduction

R

eceiving a diagnosis of diabetes can be shocking at first. With it comes many questions, worries, and unknowns. Many clients come into my office for their first appointment telling me they are afraid to eat anything because they don’t want their blood sugar to go too high. They don’t know what to eat or when to eat, and are often frustrated and scared this is happening to them. It doesn’t have to be this way. Picking up this book shows that you have the courage to take a step in the right direction to control your diabetes.

As a registered dietitian nutritionist (RDN) and certified diabetes care and education specialist (CDCES), I realize the impact diabetes can have on your life. I understand you are told to eat healthy and lose weight at nearly every doctor’s appointment you attend, often with little instruction or education on how to successfully achieve those outcomes. Over the years, I have worked with many clients and family members with diabetes. I have seen firsthand how the food you put into your body influences diabetes management. Food has the power to heal and nourish. I want to help you see how simple changes can add up to big results if you stick with them.

28-Day Diabetes Diet Plan for Weight Loss uses a comprehensive approach to help you change your lifestyle, lose weight, and take control of your diabetes. Even losing just 5 to 10 percent of your body weight can significantly impact your diabetes, especially if you have been recently diagnosed. I want you to understand that this book isn’t meant to be a “quick fix.” Think of these 28 days as the first four weeks of the rest of your life. This book will help you create healthier habits that you can stick with for the long term. When I work with clients with type 2 diabetes, the goals of nutrition therapy are often focused on glucose levels, cholesterol levels,

and blood pressure management. Achieving these goals can be attained through diet changes. When eating habits move toward a more balanced, healthy eating pattern, weight loss usually follows. In addition to healthy eating, regular physical activity and frequent visits with a healthcare professional can have significant beneficial effects on your A1C, cholesterol levels, and blood pressure. There is no such thing as a one-size-fits-all approach to healthy living. We are all unique individuals with different lifestyles, living dynamics, health histories, food preferences, and more. However, I have found many commonalities in the healthy living

principles used by the people I’ve worked with to achieve their health and wellness goals. I share these same principles with you in this book. The first several chapters in this book are dedicated to healthy eating with diabetes, positive lifestyle changes, and physical activity basics, which lay the groundwork for moving forward. Next is a 28-day meal plan designed to remove any guesswork as you take steps toward a healthier lifestyle. The 80 healthy, delicious recipes are what you’ll be cooking up for the next 28 days. Not all the recipes in this book are built into the meal plan. I specifically created extra recipes so you can make your own meal plans after the

28 days are over, or you can substitute meals within the meal plan as you see fit. Now let’s get started learning more about healthy eating for diabetes.

PART ONE

The Plan Deciding to make positive changes in your life is the first step on your wellness journey. Knowing what changes to make, as well as how to make them can be confusing and overwhelming. 28-Day Diabetes Diet Plan for Weight Loss is here to help guide you on your wellness journey. In the next few chapters, we’ll discuss diabetes basics, choosing foods that support normal blood

glucose levels, and incorporating physical activity into your life. We’ll also touch on the importance of managing stress, getting quality sleep each night, and setting goals, ultimately putting you on your path to healthy, sustainable weight loss.

Cinnamon Oatmeal Cookies

CHAPTER 1

Your Diabetic Diet Primer HEALTHY EATING WITH DIABETES doesn’t have to be complicated or time-consuming. Forget the fad diets, expensive supplements, and empty promises of quick-fix cures. Instead, you’ll learn the diabetes plate method and how it can help you plan healthy, balanced meals. You’ll learn how to stock your pantry with staple foods and your kitchen with tools to help make meal prep easier, and find out which foods to emphasize as part of a healthy eating plan for diabetes. In addition

to understanding the need to transition away from the standard American diet, you will learn the basics of diabetes, what it is, and how it is affected by weight loss.

Diabetes Essentials According to the Centers for Disease Control and Prevention (CDC), in 2018, an estimated 34.2 million people in the United States had diabetes. In addition, 88 million people aged 18 and older, or 34.5 percent of the US adult population, had prediabetes. Though there are different types of diabetes, I wrote this book specifically for people with type 2 diabetes. Often when you are first diagnosed with diabetes, you

receive so much information at once that it can be confusing. Add all that to feeling overwhelmed after receiving the diagnosis, and you’re not likely to remember everything. This chapter provides a quick diabetes refresher to help you learn (or relearn) the basics of diabetes and healthy eating. I’ve broken down the essentials in an easy-to-understand way. From a primer on blood sugar to the types of foods that make up a healthy diet to setting up your kitchen for success, you’re sure to get a better grasp on how you can better manage your diabetes.

What Is Diabetes?

In a nutshell, diabetes is when your body is unable to properly convert the food you eat into energy for your cells to use throughout your body. Because of this, blood glucose (sugar) levels become too high. When you eat, your body breaks down carbohydrates from food into glucose, which many people refer to as “sugar.” Glucose is the main energy source for all the cells in your body. As part of digestion, glucose then enters the bloodstream. Insulin is a hormone made by the beta cells of the pancreas. Normally, once the concentration of glucose in the bloodstream starts rising, a signal is sent to the pancreas to release insulin. I like to use a lockand-key analogy when explaining

insulin’s role in glucose metabolism. Insulin is like a key. Its job is to open the cell’s doors so glucose can leave the bloodstream and enter the cells to be used for energy or stored for later use. With diabetes, the key (insulin) isn’t working properly, and the lock stays closed. This is called insulin resistance. Additionally, often there aren’t enough keys to open the doors of the cell, either. Insulin resistance and decreased insulin production result in glucose staying in the bloodstream, which manifests as high blood glucose levels. Carbohydrates cause your blood glucose levels to rise. Being conscious of the type and amount of carbohydrates you eat is key to

maintaining optimal blood glucose levels. I have taken this into account when planning the recipes and meal plan in this book to help make things easier for you.

What Is Prediabetes? You have prediabetes when your blood glucose levels are elevated, but not high enough to be called diabetes. Many people dismiss prediabetes because it “isn’t that bad” yet. However, if left untreated, it can, and most likely will, develop into type 2 diabetes, bringing with it serious complications. The good news is you can prevent or delay the onset of type 2 diabetes and even reverse prediabetes by making some

lifestyle changes. What you eat and your physical activity level are two of the biggest lifestyle factors you can change to help prevent type 2 diabetes. By changing your diet and moving your body regularly, you are more likely to lose weight, which can help reduce chronic low-grade inflammation in your body. Over time, chronic low-grade inflammation brought on by excess weight and other factors slowly fans the flames of prediabetes and type 2 diabetes. Changing your diet, participating in regular physical activity, and losing weight can help decrease your blood glucose levels, reduce inflammation, and thus lower your risk of prediabetes developing into type 2 diabetes.

Keeping an Eye on Blood Sugar Levels Because the classic sign of diabetes is high blood glucose, prediabetes and diabetes are diagnosed based on blood glucose levels. Most doctors will test your hemoglobin A1C, which is a measure of your average blood glucose level over the past two to three months. It is reported as a percentage. A normal A1C is less than 5.7 percent. An A1C of 5.7 percent to 6.4 percent indicates prediabetes, while an A1C of 6.5 percent or higher on two separate tests indicates diabetes. If your doctor determines that your blood sugar level is very high, or if you have classic symptoms of high blood glucose in

addition to one positive test, your doctor may not require a second test to diagnose diabetes. Your doctor can also diagnose based on a fasting or random blood glucose level. A fasting blood check is when you haven’t eaten or drunk anything besides water in the past eight hours. A random blood check is at any time of the day. This can be used when you have severe diabetes symptoms. Classic symptoms of diabetes include: • Blurry vision • Extreme fatigue • Frequent urination • Increased hunger • Increased thirst

• Numbness or tingling in your hands or feet Usually, these symptoms go away once you get your blood glucose levels under control. Managing your diabetes can be done through lifestyle (diet and exercise), medication, and regular visits with your healthcare provider. Working with your healthcare team to decide the best treatment plan for you is important to managing your diabetes successfully. BLOOD SUGAR RANGES FOR NORMAL, PREDIABETES, AND DIABETES RESULT

FASTING BLOOD SUGAR LEVEL

RANDOM BLOOD SUGAR LEVEL

Less than

140 mg/dl

A1C

Less

NORMAL

or below

than 5.7 percent

100 mg/dl to 125 PREDIABETES mg/dl

140 mg/dl to 199 mg/dl

5.7 percent to 6.4 percent

126 mg/dl or higher

200 mg/dl or higher

6.5 percent or higher

DIABETES

100 mg/dl

From the Standard American Diet to the Diabetic Diet The standard American diet, also known as the “Western diet” or SAD, is typically described as an overabundance of calorie-dense and nutrient-poor food and beverages. It is low in nutrient-rich foods and beverages. It usually includes large amounts of highly processed foods,

refined carbohydrates, added sugars, and saturated fats. The standard American diet does not promote optimal health, especially for people with diabetes. Too many refined carbohydrates and added sugars can raise blood glucose levels while inhibiting weight-loss efforts. While there is no one specific “diabetic diet,” I have found in my practice as an RDN and CDCES that eating less of certain foods while increasing others can get blood glucose levels in range and help with weight loss. The main foods to reduce in your diet are highly processed foods, such as refined carbohydrates, added sugars, and saturated fats. A

healthy diet for diabetes emphasizes non-starchy vegetables, whole grains, legumes, nuts, seeds, lean protein, whole fruits, and healthy fats. Aside from changing the foods you eat, creating a calorie deficit can also aid in weight loss. By calorie deficit, I don’t mean going on a very low-calorie diet. I mean decreasing your intake by 250 to 500 calories each day. Your specific daily calorie goal will depend on your sex, height, current weight, and activity level. Along with eating the appropriate amount and types of foods, an overall healthy lifestyle can put you on the path to better health and sustainable weight loss.

How Weight Loss Affects

How Weight Loss Affects Diabetes Obesity is considered a risk factor for prediabetes and type 2 diabetes. According to the CDC, nearly nine out of ten people with type 2 diabetes are overweight or have obesity. Excess body weight can cause chronic, low-grade inflammation in the body. This inflammation can lead to insulin resistance and, thus, uncontrolled blood glucose levels and the development of type 2 diabetes. A study in Diabetes Care showed even a modest weight loss between 5 to 10 percent of your total body weight was associated with significant improvements in diabetes-associated complications,

as well as heart disease risk factors. For example, for someone who weighs 200 pounds, this would be a weight loss of between 10 and 20 pounds. While they may sound tempting, many popular fad diets can often be unsafe for people with diabetes, especially when undertaken without medical guidance and supervision. Taking a sensible approach by slightly decreasing calorie intake and adjusting to eating more whole foods is more realistic and sustainable in the long run. The meal plan in this book, modeled after a traditional diabetes plate method, provides a balanced approach to weight loss and healthy eating with diabetes. Written

specifically for people with type 2 diabetes, the recipes and meal plan in this book aim to provide the nutrition your body needs to thrive while also achieving your weight, diabetes, and overall wellness goals.

The Diabetes Plate Method

Using the diabetes plate method to plan your meals is an easy, visual way to choose healthy foods. No

food scales, fancy measuring devices, or carbohydrate trackers are needed to follow the diabetes plate method. To start, use a plate that is about nine inches in diameter. This will help keep portion sizes under control. However, if you require more or fewer calories than average, you can use a bigger or smaller plate as needed. Imagine your plate divided with one half and two quarters. With the diabetes plate method, half of your plate is filled with non-starchy vegetables. These include leafy greens, broccoli, cauliflower, green beans, beets, zucchini, Brussels sprouts, and more.

One quarter is filled with lean proteins, such as fish, poultry, eggs, or lean meat, and the other quarter is filled with carbohydrate foods. Carbohydrate foods include grains; starchy vegetables such as potatoes, peas, and corn; fruit; and dairy products such as milk and yogurt. You can add a small amount of healthy fats, such as olive oil or avocado, to your meal, as well. This approach doesn’t mean your food always has to be separated like a pie chart. The diabetes plate method works for mixed meals, such as soups, casseroles, sandwiches, pasta dishes, and more. Just keep in mind the same proportions of food as the divided plate. The 28-day meal plan in this book keeps to the

diabetes plate method, giving you a good idea of different meal combinations you can include as part of a healthy eating pattern with diabetes. This way, when you have completed the 28 days, you can keep moving forward with the new habits you’ve made eating healthy, balanced meals.

TIMING IS EVERYTHING Now that you’ve learned a bit about what to eat, I want to mention that when you eat is just as important in managing your blood glucose levels. Consistency is key when it comes to keeping your blood glucose levels stable.

Think of your blood glucose levels as a cart on a roller coaster, going up and down the tracks. When you eat a meal high in carbohydrates, the roller coaster goes up a steep hill. Once it’s reached the peak, it sharply drops down the tracks on the other side. This is especially true if the carbohydrates were simple, meaning they had little to no fiber. The longer you go without food in between meals, the more likely you are to take in large amounts of carbohydrates at the next meal. This causes a higher incline and drop on the roller coaster. You want to steer clear of high peaks and sharp drops on the blood sugar roller coaster. The goal for blood glucose management is to avoid these steep

inclines and declines. Instead, you want to aim for a steady, gently rolling kiddie coaster; the gentler, the better. To do this, eating regular meals that are evenly spaced throughout the day with about the same amount of carbohydrates at each meal is vital. This can be in the form of three meals with snacks in between or five or six smaller meals. Do what works best for you and fits your schedule and lifestyle. The meal plan in this book models three main meals a day with two or three snacks in between. Each meal has roughly the same amount of carbohydrates, so you spread your carbs evenly throughout the day to avoid blood glucose spikes.

Nutrition for Diabetes, In-

Nutrition for Diabetes, InDepth Three main macronutrients make up our food: protein, carbohydrates, and fat. Along with watching the types and amounts of macronutrients you consume, there are a few individual foods and nutrients to be aware of.

PROTEINS Proteins are used in the body to build and repair tissues like muscles and bones, make hormones like insulin, and other important functions. The diabetes plate method allots one-quarter of the plate for protein each meal. Protein is in both plant and animal sources. Animal-based protein sources

include fish, poultry, lean meats, and dairy. Plant-based protein sources include beans, nuts, seeds, and soybased meat alternatives such as tofu and tempeh.

CARBOHYDRATES As I mentioned earlier, carbohydrates are the main energy source for the body. There are three main types of carbohydrates in food: starches, sugars, and fiber. Starches are in foods like starchy vegetables, grains, and legumes. Sugars can be both naturally occurring or added. Foods with naturally occurring sugars include dairy products and fruit. One-quarter of your plate is allotted for carbohydrate foods as part of the diabetes plate method.

Fiber Fiber is a type of carbohydrate found in plant foods that doesn’t get digested or absorbed by your body. Fiber is a complex carbohydrate and does not raise blood sugar levels, unlike other types of carbohydrates. Foods with fiber include whole grains, legumes, nuts, seeds, vegetables, and fruit. There are two types of dietary fiber in the diet: soluble and insoluble. Soluble fiber easily dissolves in water and is broken down into a gel-like substance in the large intestine or colon. Soluble fiber helps lower cholesterol levels, slows the digestion of other nutrients, including carbohydrates, and acts as

a source of prebiotics, which feed the healthy bacteria in your gut. Insoluble fiber does not dissolve in water and is left intact as it moves through the gastrointestinal tract. Insoluble fiber bulks up the stool and helps move food along the digestive tract, preventing constipation.

Refined Starch and Sugar Carbohydrates in the diet that raise your blood glucose the most are refined starches and sugar. Refined starches and sugar include foods made from white flour and grains such as white bread, pasta, tortillas, and rice; sugar-sweetened beverages and desserts; and foods high in sugar, honey, maple syrup, or other high-calorie sweeteners.

FATS Fat is an essential nutrient in our diet. It is responsible for many important roles in the body, including providing energy, supporting cell function, producing hormones, protecting your organs, and helping keep your body warm. Fats are needed for the absorption of some nutrients. The type of fats you eat makes a big difference in your health. Saturated fats are referred to as the less healthy fats, as too much in your diet can raise your LDL (bad) cholesterol levels, increasing your risk of heart disease and stroke. Saturated fats are solid at room temperature and are found mainly in animal sources such as red meats

and whole-fat dairy products but are also in coconut and palm oils, fried foods, and highly processed foods. Unsaturated fats (monounsaturated and polyunsaturated) are considered the healthier type of fat and are liquid at room temperature. They help improve blood cholesterol levels when eaten in moderation, especially when consumed in place of saturated fats. Unsaturated fats are found in avocados, nuts, and olive and vegetable oils.

SODIUM Sodium is a mineral that is essential for life. However, too much sodium can cause health problems, such as increased blood pressure. High

blood pressure is a major risk factor for heart disease. Sodium sources in the diet include salt and many highly processed and prepackaged foods, such as canned soup and frozen dinners. According to the CDC, a person with diabetes is twice as likely to have heart disease or a stroke as someone who doesn’t have diabetes—and at a younger age. Decreasing sodium intake can help improve blood pressure and decrease your risk of heart disease.

Setting Up Your Efficient Diabetic Kitchen To cook and eat healthily, you need a kitchen and pantry that sets you up for success. With the right tools, some basic pantry staples, and a

willing attitude, you can easily prepare and cook healthy, diabetesfriendly meals. Let’s look at foods to emphasize on a diabetes-friendly diet, foods to limit, and the kitchen tools and equipment to help make meal prep quicker and easier.

Foods to Emphasize When changing your eating habits to include more nutrient-dense foods, the easiest thing is to have healthy foods already in the house. This way, when you get hungry, they are available and easy to grab. I emphasize whole foods and whole convenience foods in this book. Whole foods are minimally processed foods, such as whole fruits, vegetables, whole grains (such

as oats and brown rice), whole wheat pasta, legumes, nuts, seeds, lean meats, poultry, and fish. When I talk about whole convenience foods, I mean foods made from mostly whole foods that are pre-prepped, such as pesto, hummus, pasta sauce, precut vegetables, nut butters, frozen vegetables, microwavable grains, and canned items such as tomatoes, beans, broth, and fish. To make the transition easy for you, each weekly meal plan in the book comes with a shopping list. Simply go through the list each week, mark off what you already have in your kitchen, then go shopping for the remaining items.

Foods to Limit With your refrigerator, freezer, and pantry full of healthy items, you know you’ll be able to create a healthy meal any day of the week. However, this doesn’t mean you need to throw out all the other foods in your kitchen. While there are certain foods you should limit in your diet, I believe all foods can be part of a balanced diet when consumed in moderation, even by people with diabetes. The American Diabetes Association (ADA) states that if eaten as part of a healthy meal plan, sweets and desserts can be included in the diet of people with diabetes. The key to sweets and desserts is to have a small portion and to focus the majority of your

meals and snacks on healthier foods most of the time. The American Heart Association (AHA) recommends limiting added sugars to no more than 6 percent of your daily calories. This equates to no more than 100 calories per day or about 6 teaspoons of sugar for most women. For men, it’s no more than 150 calories per day or about 9 teaspoons. Other foods to limit, or eat only in moderation, include foods high in saturated fat, such as deep-fried foods, fatty cuts of meat, prepackaged snack foods such as chips and cookies, pastries, and ice cream. To help manage your blood pressure, it’s best to limit foods high in sodium, including smoked, cured,

or salted meats, highly processed canned entrees and soups, frozen meals, and prepackaged snack items such as chips, crackers, salted nuts, beef jerky, and microwave popcorn.

Time-Saving Tools High-powered blender: A highquality blender is one of the kitchen’s best time-saving, multipurpose tools. With the push of a button, it can blend, puree, mix, knead, and even chop. Make smoothies, drinks, batters, dough, soups, sauces, dips, frozen desserts, and more. Mandoline slicer and chopper: A tool that can dramatically decrease your chopping, slicing, shredding, and dicing time is a multiuse

mandoline slicer and chopper. They are usually less expensive than a food processor if you want to save some money while still making food prep easier. With interchangeable blades, you can choose the size and style of cut you want for your fruit, vegetables, ginger, garlic, cheese, and more. Silicone baking mats: A must to save time on cleanup, silicone baking mats are great for cooking, roasting, or baking food on sheet pans. They are a breeze to clean, reusable, and don’t require much storage space. You can also use them as a surface to roll out dough. Zester/grater: A delicious way to add extra flavor to your meals, sauces, and dressings is by adding

the zest of citrus fruits. Skip the knife and cutting board by using this tool to finely grate fresh ginger, garlic, hard cheeses, carrots, apples, and more.

Storage Containers Having quality storage containers can make meal prepping and sticking to the plan easier. Whether you divide your meals for the week or save leftovers, I recommend glass containers with snap-on lids. You don’t have to worry about any BPA or chemicals from plastic with glass containers. You can microwave them, freeze them, and if needed, you can even pop them in the oven. The clear glass also makes seeing what is in the container easier, so

you can glance in the refrigerator and grab what you want or need without having to open the container. I also recommend getting a variety of sizes, so you have options when making different meals, sauces, and side dishes.

THE DIABETES FRIENDLY PANTRY Foods to Enjoy Brown rice Canned beans (no salt added) Canned tomatoes (no salt added) Canned tuna Dairy: yogurt, milk, cheese Eggs Fish: salmon, mackerel, trout

Herbs and spices Lean cuts of meat Nuts and natural nut butters Oats Oil: extra-virgin olive oil, avocado oil Poultry with skin removed Quinoa Stock, chicken, beef, vegetable Vegetables (fresh, frozen, or canned, no salt added) Vinegar (apple cider, balsamic, rice, sesame) Whole fruit (fresh or frozen, no sugar added) 100% whole wheat bread Whole wheat pasta

Foods to Limit Deep-fried foods Fatty cuts of meat Highly processed canned entrees and frozen meals Highly processed snack foods Pastries, doughnuts, and other baked goods Smoked, cured, or salted meats Sugar-sweetened beverages, such as soda, energy drinks, punch, sports drinks, and sweetened coffee beverages Other sweets and desserts

Kick-Start Your Diabetic Weight-Loss Program

Up to this point, I’ve shared the basics of diabetes, principles of healthy eating, and setting up your kitchen for success. In the chapters to come, you will learn how to adopt a lifestyle that helps manage weight and blood glucose levels, as well as an easy 28-day meal plan that will support and contribute to weight loss. In the next chapter, we will take a deeper dive into healthy, sustainable weight loss. Looking at things holistically, I’ll touch on not only nutrition but also movement, sleep, and stress management. We’ll discuss daily movement and physical activity more in-depth, including sample exercise routines with easy yet effective moves to strengthen

different areas of your body. I offer tips and tricks for getting the most out of your workouts and how to make daily movement a habit. 28-Day Diabetes Diet Plan for Weight Loss aims to help you learn how to improve your eating habits using simple and delicious recipes. The meal plan that follows will help you effortlessly incorporate the principles of a diabetes-friendly diet into your daily routine and set you on your path to wellness.

CHAPTER 2

Healthy, Sustainable Weight Loss THE AIM OF THIS BOOK isn’t to put you on another “diet.” No crazy fads, no magic pills or special supplements, no cutting out food groups, no unrealistic expectations. I want to help you build on small habit shifts to create healthy, sustainable weight loss. That means realistic goals, real food, and lasting changes. Remember that weight loss is a marathon, not a sprint. It will take time and effort, but that effort will

pay off in the long run. Build your success on one small win after another. This chapter takes a deeper look at the science behind weight loss, what factors play a role in our weight, and how to make goals that set you up for success.

Understanding Calories Calories are units of energy found in foods and beverages. Your body requires this energy to perform intricate cellular functions, as well as fuel your everyday activities. Everyone’s body uses a certain number of calories just existing and performing all the tasks needed to function properly. This is called your basal metabolic rate (BMR). When you add physical activity, you get

your total daily energy expenditure (TDEE). In general, if you eat more calories than your body needs for your TDEE, you will gain weight over time. If you eat fewer calories than your body needs, you will lose weight over time. While this general rule makes sense, much more plays into body weight than calories alone. Physical activity, metabolism, hormones, and genetics can also affect how your body processes food and the calories that come with it. Body mass index (BMI) is a measure of your body weight compared to your height. A BMI between 18.5 and 24.9 is considered normal, while 25 to 29.9 is considered overweight, and 30 or

above is considered obese. BMI is only used as a screening tool; it does not diagnose your body fatness or health. Additional assessments, such as skinfold thickness measurements, evaluations of diet, physical activity, and family history, can help your healthcare provider determine your health status. For many of us, physical inactivity combined with eating more calories than our bodies need results in weight gain over time. The extra energy is usually stored as fat in our body, often expanding our waistline. Waist circumference is another screening tool used to assess disease risk. According to the CDC, a waist circumference of more than 40 inches for men and more than 35

inches for nonpregnant women increases the risk of obesity-related conditions, such as type 2 diabetes, high blood pressure, and heart disease. Many people will spend hours doing abdominal exercises trying to target their waistline. However, you can’t rid yourself of excess fat around the waist solely by doing crunches, sit-ups, and planks. Diet and the calories you take in have more of an effect on your waistline than any spot-focused exercise. In your body, one pound of fat stores about 3,500 calories. In theory, if you decrease your calorie intake by 500 calories per day, you will have cut a total of 3,500 calories in seven days and should expect to lose one

pound of fat in that week. This theory is a good starting point, but it doesn’t consider all the other factors affecting weight. As you lose weight, your BMR, along with your metabolism, changes, which is why many people often hit a plateau on their weightloss journey. There is a delicate balance between how many calories to eat to maintain proper body function, fuel your day, and lose weight. As you continue your weight-loss journey, you may need to adjust the amount of food you eat to continue toward your goal. The National Weight Control Registry (NWCR) provides information about the strategies used by people who have successfully lost weight and

maintained long-term weight loss. According to the NWCR, 98 percent of registry participants report that they modified their food intake in some way to lose weight. All of this information, when broken down, sounds simple enough to put into practice. However, the reality is that weight loss is more complex than a simple math problem. In my practice with clients, I do not focus on calories alone.

Are All Calories the Same? Calories contain the same amount of energy, no matter the source. However, there is some debate over whether 100 calories from an apple are the same as 100 calories from ice cream. So you might believe that if

you stay within your daily calorie limit, you will lose weight, no matter what you eat. While this is fundamentally true, all calories are not created equal. Focusing only on calories ignores the metabolic effects of each calorie; where the calorie comes from changes how it is digested and how your body gets energy from it. One of the components of metabolism is the thermic effect of food (TEF), which is the increase in metabolic rate that occurs after eating. The higher the TEF, the more energy your body uses to digest, absorb, and store nutrients from the food. Different foods have different TEF, and age and physical activity may also affect TEF. For example,

proteins have a higher TEF and use more calories to digest than fat. This is related to protein’s effect on satiety and why meals with protein keep you feeling fuller longer. Whole foods are more likely to keep you full than simple carbohydrates and highly processed foods. For example, it may be easy to eat 500 calories or more of donuts within just a couple of minutes, leaving you hungry again a short time later. On the other hand, a medium to large sweet potato and 4 ounces of grilled chicken breast are about 300 calories, take longer to eat, and will leave you feeling full for a couple of hours or more. So, while calories can be part of your weightloss equation, focusing on the

quality of foods you put in your body may be more important.

CALCULATING YOUR DAILY CALORIC NEEDS Below are estimated daily calories based on age, sex, and activity level. There are three different activity levels defined. Sedentary means little to no physical activity, moderately active means physical activity equivalent to walking 1½ to 3 miles per day at 3 to 4 miles per hour, and active means physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour. You can use these tables to estimate your daily calorie needs.

ESTIMATED DAILY CALORIE NEEDS FOR MEN AGE SEDENTARY MODERATELY ACTIVE (YEARS) ACTIVE 18 TO 30

2,400

2,700

3,000

31 TO 50

2,200

2,500

2,900

51+

2,000

2,300

2,600

ESTIMATED DAILY CALORIE NEEDS FOR WOMEN AGE SEDENTARY MODERATELY ACTIVE (YEARS) ACTIVE 19 TO 30

2,000

2,100

2,400

31 TO 50

1,800

2,000

2,200

51+

1,600

1,800

2,100

After you have figured out your estimated daily calorie needs, you need to subtract 250 to 500 calories from that number to help you lose weight. Keep in mind that these tables are only a guide, and your individual calorie needs may vary, especially since the tables don’t account for variations in body weight. This plan is based on an intake of 1,600 calories per day. If your calorie needs are higher or lower than this, you can adjust the meal plan by adding or removing a snack or side dish or increasing or decreasing portion sizes of proteins and

non-starchy vegetables at mealtimes.

Can Medication Impact Weight Loss? If you have type 2 diabetes, there is a good chance your doctor has prescribed a medication to help you manage your blood glucose levels. There are several different classes of diabetes medications, each having a specific mechanism of action in your body. Some medications you are prescribed might affect your weight. Some medications can cause weight gain, while others may aid in weight loss. For example, a side effect of insulin can be weight gain. On the other hand, people who take GLP-1

receptor agonists, such as semaglutide (Ozempic), often lose weight. Don’t stop taking your medication because you are worried about possible weight gain. Consult with your healthcare provider about your medication if you are concerned about its impact on your weight. Following a healthy eating pattern and participating in regular physical activity can help curb any medication-related weight gain.

Keeping an Eye on Portion Size PORTION CONTROL Being aware of portion sizes for common foods can be helpful

and eye-opening. Here are some portion-size guidelines to keep in mind:

FIST 1 cup Raw, non-starchy vegetables

PALM 3–4 ounces Meat Fish Poultry

HANDFUL 1 ounce Nuts Seeds Olives

THUMB 1 ounce or 1–2 tablespoons Cheese Nut Butter

THUMB TIP 1–2 teaspoons Oils Butter

Along with eating quality, nutrientdense foods, when looking to lose weight with diabetes, paying attention to portion sizes can help give you the insight to shed unwanted pounds while also enjoying a healthy, varied diet. Some people prefer to look at portion sizes and follow the diabetes plate method rather than just tracking calories.

If you want to be precise, you can use measuring cups or a food scale. However, you can easily estimate portion sizes by simply using your hand or everyday objects as a reference. For instance: • A 1-cup portion of raw, nonstarchy vegetables is about the size of your fist or a baseball. • A ½-cup portion of fruit or whole grains is the size of a scooped handful or a tennis ball. • A 3- to 4-ounce portion of meat, fish, or poultry is the size of the palm of your hand or a deck of cards. • A 1-ounce portion of nuts or seeds is the size of a small handful or a shot glass.

• A 1- to 2-tablespoon portion of cheese or nut butter is about as big as your thumb or a golf ball. • A 1- to 2-teaspoon portion of oil is the size of the tip of your thumb or one to two dice.

Eating Right and Maintaining a Healthy Lifestyle A healthy lifestyle certainly includes eating a nutritious diet, as this can impact your health in more ways than one. However, food is not the only driver of health. Along with nutrition, physical activity, stress management, and sleep are also important aspects of health you shouldn’t ignore. Looking at your lifestyle more holistically and

addressing these other factors will optimize your health and weight loss. I understand that some things may be difficult to change due to individual circumstances or habits. There may be times when you have a setback, and that’s okay. This doesn’t mean you have failed. It means you are still learning and growing on your wellness journey. Pick yourself back up and press forward. In this next section, I provide you with tips and strategies to support you in making small, incremental changes that can become larger over time.

Nutrition

“Let food be thy medicine and medicine be thy food,” were wise words spoken by Hippocrates. As a registered dietitian, I heartily believe that of all the different building blocks that make up a healthy lifestyle, nutrition is the foundation. The food you eat does more than just quell hunger. Proper nutrition sustains the basic metabolic processes in your body, fuels your physical activity, nourishes your brain, and helps manage or keep chronic diseases at bay. Up to this point, I have discussed at length how following a wholesome, balanced diet is beneficial to managing diabetes and heart health. I’ve broken down the science of calories and how to know

how many your body needs each day. Managing your daily food intake by eating nutritious foods and watching portion sizes is a big step on your path toward weight loss and a healthy lifestyle.

Exercise Regular physical activity is essential for optimal health, and it’s especially important if you are trying to maintain a healthy weight. It’s recommended to get at least 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or a mix of the two each week. The exact amount of physical activity needed for weight loss may vary from person to person.

An excellent way to tell your level of physical activity is if you can hold a conversation while exercising or not. Moderate physical activity is when your breathing and heart rate are noticeably faster, but you can still hold a conversation. Vigorous physical activity is when your heart rate increases substantially and you are breathing too hard and fast to carry on a conversation. One of the biggest keys to being consistent with physical activity is to find a form of exercise that you enjoy. Whether it’s simply taking a walk around the block with your dog, going to the local pool for a swim, or playing basketball with your friends, discovering a form of

movement that brings you joy will do wonders to help you stick with it.

Stress Management Stress affects more than just your mental health. It can affect every part of your body. Stress increases muscle tension, influences hormones and body weight, increases blood pressure, and raises blood glucose levels. Some of these changes are short-term. However, if you experience stress daily, these changes can add up to affect your health in the long term. Everyone goes through stress, and sometimes there are stressful situations that you can’t control. But learning how to manage stress is crucial to your health.

Coping with stress will look different for everyone. Try going for a walk, meditating, reading a book, watching an episode of your favorite show, or talking with a friend. If possible, avoid people, places, or situations that bring on stress. Finally, try not to let food or your weight become a source of stress. Trust in the process outlined in this book and the small changes that can and will bring about big changes in your life.

Sleep Even if you are getting eight hours of sleep each night, if the quality of your sleep is lacking, you will not feel well rested. Lack of sleep and poor-quality sleep are risk factors for

depression, obesity, diabetes, hypertension, and heart problems. Having good sleep hygiene doesn’t have to be complex, but it might require some discipline. Consistently going to bed and waking up at the same time can help increase your quality of sleep, as well as help ensure you are getting enough sleep. Other tips to help improve your sleep include a dark, quiet room, turning off electronics at least an hour before bedtime, and avoiding large meals and caffeine close to bedtime. Additionally, being physically active throughout the day can help make falling asleep at night easier.

Setting Goals

Individuals who set goals for themselves are more successful than those who don’t. However, setting goals isn’t simply saying you want to lose 50 pounds. While outcomebased goals such as weight loss can be fine, I always encourage clients to set behavioral goals. Choosing a behavioral goal will help define what you will actually do to achieve your desired outcome. SMART goals are the gold standard when it comes to goal-setting. Specific: Spell it all out—the more specific, the better. Measurable: Define a number value. Achievable: Be realistic about what you want to achieve.

Relevant: Choose something important to you and related to your desired outcome. Time-bound: Put a time frame on it to hold you accountable. For example, if you want to decrease your added sugar intake, a goal might be: “I will replace 2 cans of soda with a glass of water each day for the next two weeks.” For healthy, sustainable weight loss, a good goal is anywhere from ½ pound to 2 pounds a week. For example, if you have a goal to lose 30 pounds, this might take you an entire year. That might sound discouraging, but keep in mind that you’re more likely to keep weight off that’s slow and steady compared to rapid weight loss. Weight loss takes

time and a long-term commitment. Some weeks you might lose 2 pounds, and then the next week, you might maintain that same weight. It’s not always linear, but you should see a decline as a general trend if you stick to the plan.

THE IMPORTANCE OF STAYING HYDRATED Drinking water and staying hydrated is just as important as what you eat. Not only does it prevent dehydration, but it also helps regulate body temperature, promotes healthy bowel habits, lubricates and cushions joints, protects your spinal cord and other sensitive tissues, and rids the body of

waste. I recommend drinking to thirst, and adding extra water for workouts. A good way to tell if you’re drinking enough is to check your urine. If it’s pale yellow, you are hydrated and drinking enough water. If it is darker yellow or amber-colored, you most likely need to be drinking more water throughout the day. I recommend always keeping a water bottle close by and refilling it often. This way, you have a visual reminder to drink water and have something to reach for and drink when you are thirsty. Try infused water if you struggle to drink plain water or simply want to switch things

up. Infused water has fruit, vegetables, or herbs added to it. This can be as simple as lemon or cucumber water. You could also try sparkling water with a splash of 100 percent fruit juice. There are many low- and nocalorie beverages available at the grocery store, which can be an option. Just read the nutrition facts label to ensure it fits within your eating plan. Remember that alcohol is dehydrating, so if you choose to drink, be sure to talk with your doctor about it first. Some diabetes medications interact with alcohol, and it can also make some diabetes complications worse. Your

doctor may recommend no alcohol at all, while other people with diabetes can safely drink no more than one alcoholic beverage per day for women and no more than two drinks per day for men. Remember that alcohol contains calories, and some alcoholic beverages contain carbohydrates, which can affect your blood glucose levels. Always check your blood glucose level before drinking alcohol, and never drink on an empty stomach.

CHAPTER 3

Choosing an Exercise Plan I BELIEVE IN THE SAYING, “Abs are made in the kitchen.” However, there is more to a healthy lifestyle than food alone. As mentioned in chapter 2, another critical factor in any weight-loss plan is physical activity. The two go hand in hand as part of every wellness journey. This chapter is about all things exercise and will teach you the benefits and how you can incorporate more physical activity into your daily routine. Don’t worry if you haven’t exercised in a while. I provide modifications so you

can work out at your own fitness level.

All about Exercise Although most of this book contains healthy recipes, regular exercise is a key component of the weight-loss plan described in this book. I know how hard it can be to find time for exercise within a busy schedule. With four small children at home, running a business, and everything else that life demands, I understand the daily time crunch. Nevertheless, I also know that fitting in physical activity benefits my family and me in more ways than one. According to the CDC, physical activity helps decrease high blood pressure, reduces the risk of heart

attack, stroke, osteoporosis, and several forms of cancer, and decreases symptoms of depression and anxiety. Engaging in regular physical activity throughout your life can help improve and maintain your quality of life as you age. For people with diabetes, physical activity helps improve insulin sensitivity at the cell site. Referring to the analogy of the keys and locks, this helps the insulin “key” work better to open the locks on the cell doors to let glucose out of the bloodstream and into the cells to be used for energy, resulting in reduced blood glucose levels. Before you even start to lose weight, physical activity can help improve blood glucose

management. A study in the Cleveland Clinic Journal of Medicine found that as little as seven days of vigorous aerobic exercise training in adults with type 2 diabetes improved glycemic control, without affecting body weight. However, the researchers noted that these benefits faded within 48 to 96 hours after stopping exercise. Therefore, regular, consistent exercise is required to maintain physical activity’s benefits. If you haven’t exercised in months or years, don’t worry. You don’t have to start by running a marathon. Even small increments of physical activity, such as 10 minutes at a time, can be beneficial for your health. You might not feel comfortable starting a new

exercise program. It can feel daunting and may be tiring at first. But if you stick with it, you will see improvements, including increased energy and better moods. The hardest part is getting started, but it becomes easier and more habitual once you get going. Progress takes place outside your comfort zone. Push yourself to become a better version of who you are today. When I counsel patients, I always ask them their “why.” Why do you want to lose weight? Why do you want to be healthier? Why do you want to XYZ? For some people, it is to run around with their kids or grandkids without getting winded. For others, it is to feel more confident in their body. And others

want to be able to live autonomously into old age. Remembering why you want to become healthier in the first place can help ground you and motivate you to keep going, even when you hit roadblocks or become discouraged. And know you will make it to the other side stronger if you keep showing up day after day.

Getting the Most Out of Your Workouts There is no need to reinvent the wheel when it comes to workouts. The following tips include a few different approaches to exercise to help you be more successful during your workouts, as well as in the long term. Find what works for you, listen

to your body, and go forward with optimism. Switch things up: Doing the same exercises repeatedly, day after day, doesn’t showcase your body’s capabilities. Changing up your exercise routine not only prevents boredom but improves your overall fitness. Various exercises work different muscle groups. Cardio and aerobic exercise work your body differently than strength training and other anaerobic exercises. Alternate your workouts, so you get a good variety of physical activity throughout your week. Dynamic warm-ups: Instead of doing static stretches, incorporate dynamic warm-ups into the first part of your workout. This is a sequential

and progressive series of movements performed before your actual workout. Instead of holding for 20 to 30 seconds at a time, dynamic stretching is held for only 2 to 5 seconds, targeting numerous muscle groups with multiple motions simultaneously. The aim is to prepare your body for physical activity by increasing blood flow to your muscles, increasing functional mobility, and maximizing flexibility. Compound exercises: You can get a full-body workout with just a few exercises by doing exercises that work out multiple muscle groups at once. Compound exercises also work your muscles together as they do in the real world, rather than alone. For example, squats, dead lifts, lunges,

push-ups, and pull-ups are all compound exercises. Choose exercise you enjoy: If you force yourself to do something you don’t enjoy, you most likely won’t stick with it. There are many different cardio exercises to choose from, such as running, walking, hiking, rowing, swimming, biking, dancing, basketball, soccer, and more. If you think you dislike all forms of physical activity, try working out with someone, join a workout class, or listen to music, an audiobook, or a podcast while exercising. Stay hydrated: The single best beverage for your body is water. Make sure to stay hydrated throughout the day and during your

workout. Being hydrated for physical activity can help improve exercise performance, as well as increase your body’s ability to recover after your workout. Keep a water bottle handy, so you always have something to drink, and make sure to refill it often. Stretch: Your workout shouldn’t end when you are done with your selected routine for the day. Just as important as warming up your muscles for physical activity, cooling down and stretching your muscles is equally important. Stretching helps your muscles stay toned and flexible and reduces strain on both your muscles and joints, ultimately decreasing your risk of injury.

Keeping Up a Routine Being successful requires motivation and dedication. Finding a routine that works for you is also critical to your success. If you are a morning person, it might be best to get your workout done first thing in the day. If you lack time or energy in the mornings, perhaps a midday or evening workout would be a better fit for you. The time of day doesn’t matter—it just matters that you are moving your body. Rest is an equally important part of an exercise program. Not giving yourself any rest days can result in burnout and increase the risk of injury. Especially if you are getting started again with exercise, take those days off to rest, relax, and be

ready to start again full of energy the next planned workout day. Remember, although this book only plans for the next 28 days, the ultimate goal is to keep you going on your path to wellness for the rest of your life. Don’t burn yourself out in the first four weeks by skipping rest days. Choose to work different parts of your body on different days. Upper body, lower body, core, and back— your whole body will benefit from being strengthened and exercised. Try to vary your routine to work different muscle groups throughout the week between strength training, aerobic (cardio) activity, and stretching and flexibility exercises. You might set a basic weekly

schedule, allowing you to easily select from different workouts depending on the day of the week. The 28-day plan in this book includes specific weekly workout recommendations using exercises from the following section. For some people, this might seem like a lot all at once; for others, it may be overly simplistic. Start where you are, no matter how beginner or advanced. I believe in you and know you can achieve your goals. Starting an exercise program is a big decision. But it doesn’t have to be overwhelming. By carefully planning and pacing yourself, you can instill healthy habits that you’ll continue the rest of your life.

Cardio and Bodyweight Exercises The following cardio exercises and bodyweight strength training exercises may be used in the 28-day plan. These will be offered in four groups—core, upper body, lower body, and cardio-strength. The plan designates workout days, but you should develop workouts and a calendar that suits you and your schedule. I have provided exercises that require little or no equipment, so that you can get a workout in anywhere, anytime. Start small if you are working out for the first time in a while. Beginning with too much, too fast can result in injury. Ease into exercise, starting with 10 or 15

minutes, and build up from there. There are always modifications you can do if you want a lower-impact option or need to decrease the intensity of your workout. Be flexible and listen to your body as you are beginning something new. Add on more time or repetitions each week as you build up your endurance and strength. By the end of the 28 days, you should be able to notice a significant difference in how far your stamina has come.

Warm-up Exercises Warming up your body to perform physical activity is important in any exercise routine. I like to use the metaphor of a rubber band. If you take a cold rubber band that hasn’t

been used in a while and suddenly stretch it out big, it will most likely snap and break. However, if you take the time to warm up the rubber band and slowly stretch it out a little at a time, it will retain its pliability. Your muscles are like the rubber band. If you jump straight into working out without warming them up first, it could result in an injury. But if you take the time to warm your muscles up first, they will be more flexible for your workout. The following are some exercises you can do to help warm up your muscles. Arm circles: Straighten your arms out to your sides, so they are parallel with the floor. Working both arms at the same time, bring your arms up

and forward, then down and back, making a circular motion. Repeat for a specified number of repetitions or timed set, then switch the direction and move your arms in the opposite direction for another specified number of repetitions or timed set. Cross-body toe touches: Stand with feet slightly wider than shoulderwidth apart and your arms stretched out to your sides, so they are parallel to the floor. Bend down, keeping your back flat, and reach one arm across your body to touch the opposite toe. Return to the starting position and repeat, alternating sides. Repeat for a specified number of repetitions or timed set. Alternating knee hugs: Stand straight with feet shoulder-width

apart. Bring one knee up and in toward your chest while also bringing both arms around your leg, like you are hugging it. Hold for a few seconds, return to a standing position, then alternate legs. Repeat for a specified number of repetitions or timed set. Inchworms: Stand with feet shoulder-width apart. Reach your hands down toward your toes, then slowly walk them away from your feet, entering a plank position (see here). Hold for a second or two, then slowly walk your hands back toward your toes and return to a standing position. Repeat for a specified number of repetitions or timed set. Slow butt-kickers: Stand with feet slightly wider than shoulder-width

apart. Bring one leg up behind you, so your heel almost touches or “kicks” your butt while putting your weight on the opposite leg. Bring your leg back down and switch legs, continuing to alternate for a specified number of repetitions or timed set. Side shuffle: Stand with feet slightly wider than shoulder-width apart, and slightly bend your knees, keeping your chest up and back straight, as if in a high squat position. Step one leg to the side and bring the other leg toward it, quickly repeating for a few steps, then stopping and going the opposite direction back to where you started. Repeat, going side to side, for a specified number of repetitions or timed set.

Runner’s lunge: Begin in a plank position (see here) with hands directly below your shoulders and your back and legs straight behind you. Step one foot forward to the side of your hand, so your knee is next to your elbow. Relax through your hips and back, letting them sink lower toward the ground, keeping the opposite leg and knee straight. Hold for 10 seconds, then return to plank position. Repeat with the opposite leg. Continue alternating for a specified number of repetitions or timed sets.

Cardio Cardiovascular (cardio), also known as aerobic exercise, is a form of endurance exercise that increases

your heart rate and breathing rate over an extended period. Your heart rate increases to supply more oxygen to the muscles in your body. During cardio, you typically move your muscles in a coordinated or rhythmic manner for repeated intervals. Brisk walking, hiking, swimming, cycling, jumping jacks, jumping rope, and more all fall into this category. Below are some cardio exercises that are great options to include in your fitness routine. Brisk walking: Walk quickly, beyond what you usually walk for physical activity. I often recommend brisk walking, also known as power walking, as a starting point for beginners to slowly increase their aerobic capacity.

Running: This includes all paces of moving one foot in front of the other, beyond walking, such as walkrunning, jogging, or full-on running. It’s a timeless physical activity that can be performed anywhere and with very little equipment—all you need is a good pair of sneakers. HIIT workouts: High-intensity interval training involves quick bursts of intense exercise followed by short recovery periods. Each high-intensity set lasts anywhere from 10 to 60 seconds at a time. The recovery periods can be a time of rest, or active, low-intensity recovery. HIIT workouts can be done with body weight alone, or some may include hand weights or

resistance bands as part of the workout. Dancing: No coordination required— just move your body to the music. If you want more directed dancing, join a dance workout class or stream a dance workout to follow online. Cardio kickboxing: A great way to release stress, kickboxing involves stand-up combat and martial arts moves based on kicking and punching. It was developed from karate mixed with boxing and is a noncontact exercise with all kicks and punches thrown into the air or onto pads. Cardio kickboxing includes full-body aerobic exercises along with kicking and punching. Step aerobics: Step aerobics involves stepping up and down from

a small platform, box, or step. It typically follows a choreographed routine and is done to upbeat, fastpaced music. It has all the benefits of high-intensity cardio without putting too much strain on your joints. Join a class, stream a workout online, or purchase step aerobics workout videos to do at home.

Core Core exercises are a crucial part of every well-rounded physical activity program. A strong core makes it easier to do everyday physical activities, as well as many other exercises and sports. They work more than just abs and include many exercises besides sit-ups and pushups. Core exercises target the

muscles in your abdomen, pelvis, lower back, and hips so they can work together. Any exercise that involves using your abdominal and back muscles in a coordinated fashion counts as a core exercise. Core exercises lead to better stability and balance, whether in your physical fitness routine or daily activities. The following are a few core exercises and how to perform them. Plank: Start on the floor with your hands and knees on an exercise mat or other cushioned surface. Lift your knees so you are on your toes, keeping your back flat and your abs and glutes engaged, with your glutes level with your back. Hold for a

specific amount of time, such as 15, 30, or 60 seconds.

Go down on your elbows instead of your hands if you need to modify. You can also keep one knee on the floor with the other leg extended, be on your toes, or have both knees on the floor. If you have only one knee on the floor, be sure to switch legs halfway through your timed set. Bird dog: Start on the floor with your hands and knees on an exercise mat or other cushioned surface. Extend one arm out straight in front of you while extending the opposite leg behind you simultaneously. Keep

your abs engaged, back flat, and hips squared to the ground. If your lower back begins to drop, only raise your leg as high as you can while keeping your back straight. Hold for a few seconds, return your hands and knees to the ground, and switch to the other side. Continue alternating until you have completed a specified number of repetitions or timed sets. Flutter kicks: Lie down on an exercise mat or other cushioned surface on your back with legs extended and arms by your sides, palms facing down. Lift your legs to a 45-degree angle while also lifting your head, neck, and shoulders slightly off the mat. With your legs extended and toes pointed, alternate

moving your legs up and down in a “flutter” motion. Keep your abs engaged and lower back flat, touching the floor. You may also move your arms up and down together while fluttering your legs. If you need to modify, keep one leg on the ground at a time when alternating lifting the other leg.

Lower Body The lower body includes some of the strongest muscles. Your glutes, hamstrings, quadriceps, and calves are the major muscle groups found in your lower body. Leg exercises help balance out your workout routine, build muscle, improve stability, and increase speed in your lower body. Exercises include

squats, calf raises, lunges, and glute bridges. Below are three lower-body exercises you can do to work your legs and glutes. Squat jumps: The quintessential lower-body exercise, squats work the glutes, hamstrings, and even the lower back. With your feet slightly wider than hip-distance apart and keeping your back straight and chest up, slowly lower your trunk as if you were going to sit down on a chair. Push off your feet, jumping to straighten your legs, then quickly return to a squatting position. Repeat a defined number of repetitions or continue for a timed set. To modify, do not jump, but instead push through your heels to stand straight and raise one knee

toward your chest, then the other, before returning to the squatting position. Dead lifts: Stand up straight with your feet flat on the floor, hip-width apart. Hold a dumbbell in each hand with arms to your side or hold a kettlebell in front of your body. Bend forward at the hips, keeping your back straight and shoulders rolled back until your torso is parallel with the floor. At the same time, bring the hand weights or kettlebell down in front of your legs and near your toes, without touching the floor. Keep your knees loose and slightly bent with your core, back, and glutes engaged. Hinge again at the hips, straightening the legs and returning to a full standing position. Repeat a

defined number of repetitions or continue for a timed set. To modify, use less weight or no weight at all.

Pulse lunges: Perform pulse lunges by beginning in a standing position either with or without weights, then moving one foot in front of you, bending your knee, and lowering your body. Lower yourself until your

opposite knee is close to the floor in a lunge position. Once your front knee reaches a 90-degree angle, push into your front foot and lift your body a couple of inches up and down, repeating this movement for the desired number of repetitions or timed set. Switch legs and repeat on the other side.

Upper Body Upper-body exercises work your arms, chest, shoulders, and

sometimes the core and back. A strong upper body provides the framework for good posture, improves fine motor skills and grasp, and helps you lift things in your daily routine, such as your child or heavy grocery bags. Without strong upperbody muscles, your lower back often compensates for the lack of strength in the arms and shoulders, leading to strain, pain, or injury. Bench dips: This exercise targets the triceps, which are located on the back of your arm between your elbow and shoulder. Begin seated on the edge of a sturdy bench or chair with your hands next to your hips. Your palms should be planted firmly on the surface with your fingers facing forward and gripped over the

edge. Walk your feet out until your hips come off the chair and thighs are parallel to the floor. Form a 90degree angle with your knees, keeping your shoulders rolled back and down. Slowly lower yourself toward the floor by bending at your elbows— not your hips—and keeping your elbows tucked in, so they shoot straight back. Slowly push yourself back up to the starting position, engaging your triceps. Repeat a defined number of repetitions or continue for a timed set. Bent-over rows: Great for strengthening your back, this exercise involves standing with your legs shoulder-width apart with your knees slightly bent. (You can also

kneel on a bench.) Bend over at a 45-degree angle, holding a dumbbell in each hand by your sides with your palms facing inward toward each other. Pull the dumbbells straight up toward the sides of your chest, taking the upper arms no higher than parallel with the shoulders. While lifting, hold your wrists sturdy and straight. Hold for a few seconds, then slowly lower the weights to the starting position. Remain bent over, repeating until you reach your defined number of repetitions, or the timed set is complete. To modify, do only one arm at a time or use lighter weights or no weights at all.

Standing chest flys: Stand with your feet shoulder-width apart, slightly bending forward at your hips, holding a dumbbell in each hand. Keeping them straight, bring your arms to the front and center of your abdomen, palms facing each other. Raise both arms up and out to the sides until your arms are at the same height as your shoulders. Return your arms to the center and repeat until you reach your defined number of repetitions, or the timed set is

complete. To modify, do only one arm at a time or use lighter weights or no weights at all.

Cardio-Focused Strength As the name implies, cardio-focused strength exercises combine cardio and strength training exercises into one move. They focus on building muscle while also increasing your heart rate. Often, these types of exercises work multiple muscle groups at the same time, giving you a full-body workout if you do several different moves during your workout. Examples include burpees, jumping jacks, mountain climbers, plank jacks, high knees, butt kickers, jumping rope, and more. The following are three cardio-focused

strength exercises and how to do them. Mountain climbers: Get down on the floor on your hands and knees in plank position, keeping your arms and hands extended straight beneath your shoulders. Make sure to keep your back flat, your head aligned straight, and your abs engaged. Pull one knee into your chest as far as you can, then return it to the starting position while switching legs, pulling the opposite knee in toward the chest. Continue alternating legs, running your knees in and out as fast as you can. Repeat a defined number of repetitions or continue for a timed set.

To modify, slowly step one leg in toward your chest and back out at a time. You can also do these same motions standing, alternating bringing your knees up and to your chest while simultaneously raising the opposite arm up and down, as if you were mimicking climbing up a mountain.

Burpees: Start in a standing position with your feet about shoulder-width apart. Lower yourself into a squatting position and place your hands on the floor in front of you, so they’re just inside your feet. With your weight on your hands, jump your feet back at the same time, so you’re on your hands and toes in a plank position with a straight back and level butt. Optionally, do one push-up. Jump your feet back to their starting position, then stand and reach your arms over your head while quickly jumping straight up and down. Land softly with your knees bent, then repeat until you have completed your defined number of repetitions or timed set. To modify, step your legs out to

plank position instead of jumping them, and don’t jump up and down when coming up from the squat.

Side squats: These are also known as lateral squats. Start standing with your feet about shoulder-width apart. Step one leg to the side, bringing your legs wider than shoulder-width. Hinge at your hips and knees, sitting back into a squatting position. If needed, you can bring your arms in front of you

as a counterbalance. Push through the heel of the same foot to stand back upright, bringing your foot back to starting position. Pause at the top to squeeze your glutes and push the front of your hips forward. Repeat on the other side. Continue alternating legs until your desired number of repetitions or timed set is complete. To modify, don’t go as low in your squats.

TRACKING PROGRESS You can’t know how far you’ve come without knowing where you’ve been. Tracking your progress is another important aspect of your wellness journey. Although I’m sure one of your main goals is weight

loss, look at non-scale victories as well. Energy levels, pants size, mood, endurance, and ability to lift more weight are all elements you can track to see how far you’ve come. As far as weight is concerned, I recommend weighing yourself no more than once weekly. Weighing yourself more than this can lead to anxiety and discouragement, as the scale will most likely fluctuate up and down each day, depending on water weight and other factors. Based on a safe and reasonable weight loss of ½ pound to 2 pounds per week, you can expect to lose anywhere from 2 to 8 pounds in four weeks. Remember: slow and steady wins the race—and this 28 days is just the beginning.

Sample Exercise Routines In this section, I have prepared two different sample exercise routines. One is for cardio, and the other is for strength training and cardio-focused strength training. You don’t have to do these specific routines, especially if you already have exercise routines working for you. However, if you are unsure where to start, these routines can give you some ideas of how to get going.

Sample Cardio Exercise Routine 30-minute beginner walking workout Equipment needed: a good pair of sneakers, water bottle

• Start your workout with a warmup by walking at a comfortable pace for 5 minutes. • For the next 15 minutes, increase your pace to work harder while still able to have a conversation. • Start your cool-down by slowing your walking back to a comfortable pace. Continue this pace for the next 5 minutes. • The remaining 5 minutes will be for stretching and flexibility. Stretch your quadriceps, calves, hamstrings, inner thighs, glutes, ankles, triceps, biceps, and anywhere else you feel is needed.

Sample Strength Training Exercise Routine

35-minute full-body strength training workout Equipment needed: a good pair of sneakers, water bottle, light to medium dumbbells (optional), exercise mat • Start your workout by doing dynamic warm-up exercises for the first 3 minutes. Do each of the exercises for 20 seconds each. Arm circles—both directions Cross-body toe touches Alternating knee hugs Inchworms Slow butt kickers Side shuffle

Squats, not going too low yet Runner’s lunge • Perform a circuit of three rounds of four exercises, working for 30 seconds on with a 15-second break between exercises. Squat jumps Bench dips Mountain climbers Plank • Take a 1-minute break. • Perform a second circuit of three rounds of four exercises, working for 30 seconds on with a 15second break between exercises. Dead lifts

Bent-over rows Burpees Bird dogs • Take a 1-minute break. • Perform a third circuit of three rounds of four exercises, working for 30 seconds on with a 15second break between exercises. Pulse lunges Standing chest flys Side squats Flutter kicks • Cool down for 3 minutes by doing deep breathing and static stretches. Take additional time as needed to stretch everything you feel is needed.

Do deep inhales and exhales coordinated with moving arms up and over your head as you breathe in and back down as you exhale. Do three to five of these. Stretch your upper body: wrists, biceps, triceps, neck, and shoulders. Stretch your lower body: quadriceps, hamstrings, calves, and glutes. Stretch your core: abdomen, sides, and back.

CHAPTER 4

The 28-Day Program GET READY for the next four weeks of your life! It’s going to be filled with delicious food, learning what physical activities you enjoy doing, and becoming a healthier version of yourself. This chapter provides you with a detailed meal plan for the next 28 days, along with shopping lists, food prep instructions, and blank exercise calendars for you to fill in. As another reminder, this meal plan is calculated for roughly 1,600 calories per day. Adjust this as needed to fit your daily caloric

needs by increasing or decreasing portion sizes at meals or adding or removing a snack or side dish.

About the 28-Day Program and Recipes This book consists of four weeks of meal plans, plus 80 recipes to start you on your wellness journey. Most recipes yield four to six servings, with some leftovers incorporated into the meal plan. The meal plan is written specifically for one person, but you can easily make it for two by doubling. As I noted in chapter 2, this plan is based on an intake of 1,600 calories per day. Remember to adjust it as needed to fit your daily caloric needs. Refer to the Estimated

Daily Calorie Needs charts here to find out how many calories you need per day—remembering to adjust down from 250 to 500 calories to help encourage weight loss. I’ve prepared two sample workout routines for exercise here, but I highly encourage you to go out and find a form of exercise you enjoy. Each week includes a blank exercise routine chart for you to fill out with your planned exercises for the week. If you have dietary limitations, I’ve provided labels at the beginning of each recipe to indicate whether the recipe is vegan, vegetarian, dairyfree, gluten-free, nut-free, or soyfree. Always carefully check labels to ensure that ingredients were

produced in a facility free of crosscontamination. Many of the recipes include tips to make the recipes even easier, including: • Prep Tip: Advice related to food preparation, time-saving strategies, or ways to make the recipe easier. • Variation or Substitution Tip: This tip might offer a simple ingredient addition or substitution to increase the recipe’s versatility. • Storage Tip: How long the recipe will last and whether it can be stored in the freezer.

28 Days and Beyond

Up to this point, I have laid out the information and tools you need to succeed for the next 28 days, but it is up to you to use this knowledge to put things into action. The next section tackles the nitty-gritty details of the meal plan to make the next four weeks a success. After you complete the plan, know that this is not the end of your journey but just the first chapter. Keep moving forward past the 28 days with confidence in the new habits you have formed and the courage to become even better. Look back over the past four weeks and count all of your victories, such as having the courage to start, increased energy, or feeling more confident in your body. If you want,

you can start over again with week 1 or venture out on your own and create your own meal plan with the knowledge and skills you gained along the way.

Week 1 Prep Ahead • Chop the fruit and vegetables for the Spinach Egg Muffins, and Beef and Bell Pepper Stir-Fry, plus any snacks and side dishes. • Prep the hard-boiled eggs for breakfast side dishes. • Prep the brown rice for the Lentil Vegetable Curry and Beef and Bell Pepper Stir-Fry side dishes.

Plus, you can make the following recipes ahead if time allows: • Lemon Pepper Tuna Salad • Spinach Egg Muffins • Spicy Rosemary Roasted Nuts, if used for snacks • Classic Hummus, if used for snacks

Week 1 Shopping List DAIRY AND EGGS Cheese, Mexican-blend (1 cup shredded) Cheese, Parmesan (¾ cup finely shredded) Cheese, pepper Jack (4 slices) Eggs, large (11)

Milk, 1% low-fat (4½ cups) Yogurt, Greek, nonfat plain (1 [32-ounce] container)

FREEZER Corn kernels (½ cup) Peas and carrots blend (2 cups) Strawberries (2 cups) Vegetables of choice (2 cups)

PRODUCE Apple, Granny Smith (1) Arugula (4 cups) Avocado (4) Banana (4) Bell pepper, green (1) Bell pepper, red (1)

Berries, mixed (1 cup) Blueberries, fresh (1 cup) Carrot (1) Coleslaw mix, tricolor (2 cups) Fruit, any kind, for snacks (6 cups or medium pieces) Garlic (2 heads) Ginger (2 inches) Green beans (1 pound) Kale (1 bunch) Lemon (2) Lime (4) Onion, red (1) Onion, yellow (4) Onion, white (1) Orange (1) Pineapple, fresh (1)

Potato, russet (3) Rosemary (2 sprigs) Scallion (2) Shallot (2) Spinach, baby (4 cups) Vegetables, for dipping as a snack (2 cups)

PANTRY Baking powder (1¼ teaspoons) Baking soda (¼ teaspoon) Beans, black, no-salt-added (1 [14½-ounce] can) Brown sugar (1½ tablespoons) Buns, whole wheat (4) Chickpeas, no-salt-added (1 [15ounce] can)

Chipotle peppers in adobo sauce (1 [7-ounce] can) Cinnamon, ground (½ teaspoon) Coconut milk, low-fat (1 [14ounce] can) Corn (1 [15-ounce] can) Cornstarch (2 tablespoons) Crackers, whole-grain (1 box) Curry powder (1 tablespoon) Enchilada sauce, red (10 ounces) Flaxseed, ground (¼ cup) Flour, white whole wheat (¼ cup) Green chiles, diced (1 [4-ounce] can) Italian seasoning (1 teaspoon) Lentils, dry, brown or red (1 cup) Nonstick cooking spray

Nuts, unsalted, mixed (2½ cups) Oats, rolled (2 cups) Oil, olive, extra-virgin (¼ cup) Oil, sesame (1½ tablespoons) Peanut butter, natural (2 tablespoons) Pepper, black (1¾ teaspoons) Rice, brown (2 cups) Salsa (½ cup) Stock, chicken, reduced-sodium (2¼ cups) Stock, vegetable, reducedsodium (2 cups) Teriyaki sauce (5 tablespoons) Thyme, dried (1 teaspoon) Tomatoes, diced, no-salt-added (2 [14½-ounce] cans)

Tomatoes, diced, with lime juice and cilantro (1 [10-ounce] can) Tortillas, corn (16 [6-inch]) Tuna, chunk light, packed in water (2 [5-ounce] cans) Vanilla extract (1 tablespoon)

MEAT, POULTRY, AND SEAFOOD Beef, flank steak (1 pound) Chicken, cooked rotisserie (1) Mahi-mahi fillets (1 pound) Pork chops, boneless (4 [4ounce]) Turkey, ground, lean (1 pound) WEEK 1 MENU BREAKFAST

LUNCH

DINNER

MONDAY

2 Spinach Egg Muffins

Lemon Pepper Tuna Salad

Teriyaki Turkey Burgers

1 cup or medium piece of fresh fruit

8 wholegrain crackers

1 cup cooked vegetables

Super Greens Smoothie

Leftover Teriyaki Turkey Burgers

Lentil Vegetable Curry

TUESDAY

1 cup cooked vegetables

WEDNESDAY

THURSDAY

½ cup brown rice

2 Leftover Spinach Egg Muffins

Leftover Lentil Vegetable Curry

Skillet Pork Chops with Green Beans

1 cup or medium piece of fresh fruit

½ cup brown rice

1 small baked potato

Orange Sunrise Smoothie

Leftover Skillet Pork Chops with Green Beans

Leftover Lentil Vegetable Curry

1 hardboiled or

½ cup

FRIDAY

scrambled egg

1 small baked potato

brown rice

2 Leftover Spinach Egg Muffins

Leftover Skillet Pork Chops with Green Beans

Beef and Bell Pepper Stir-Fry

1 cup or medium piece of fresh fruit Blueberry Oat-Flax Pancakes

SATURDAY

1 tablespoon natural peanut butter

1 small baked potato

½ cup brown rice

Leftover Beef and Bell Pepper Stir-Fry

Naked Fish Tacos with Tangy Coleslaw

½ cup brown rice

1 cup or medium piece of fresh fruit

Leftover Naked Fish Tacos with Tangy Coleslaw

Black Bean and Corn Chicken Enchiladas

½ cup berries Leftover Blueberry Oat FlaxPancakes SUNDAY

1 tablespoon

1 cup or

Corn, Avocado,

natural peanut butter

medium piece of fresh fruit

and Tomato Medley

½ cup berries

Include two or three snacks each day: midmorning, midafternoon, and/or evening.

Suggested Snacks • Spicy Rosemary Roasted Nuts • Parmesan Kale Chips • 1 cup raw veggies with 2 tablespoons Classic Hummus • Medium piece fruit with 1 tablespoon natural peanut butter

Your Exercise Routine Aim for 30 minutes of cardio exercise on cardio days. If you

haven’t exercised in a while, you can work your way up to this by exercising in shorter increments (10 minutes, three times a day), or simply just do less total time, such as 15 or 20 minutes. Strength training should include three to four sets of each exercise, with 10 to 15 repetitions each, or continuing for 20 to 45 seconds at a time. Fill in the following table with the cardio and strength exercises you plan to do for the week. Refer to the exercises here, if you need ideas on what to do. M

T

W

TH

F

SAT

S

Cardio: Cardio: REST Cardio: REST Cardio: REST Core

Core

Lower Body

Lower Body

Upper

Upper

Body

Body

Full Body

Full Body

Week 2 Prep Ahead • Chop the fruit and vegetables for the Sweet Potato and Chickpea Sheet Pan Dinner, Whole Wheat Combo Chicken Pizza, HoneyGarlic Shrimp Stir-Fry, and Cashew Chicken with Peppers and Onions, plus any snacks and side dishes. • Prep the hard-boiled eggs for breakfast side dishes. • Prep the brown rice for the Honey-Garlic Shrimp Stir-Fry side dish.

Plus, you can make the following recipes ahead if time allows: • Blender Peanut Butter–Banana Muffins • Peanut Butter Energy Bites, if using for snacks • Classic Hummus, if using for snacks

Week 2 Shopping List DAIRY AND EGGS Cheese, mozzarella, part-skim, shredded (1½ cups) Cheese, mozzarella, part-skim, string (3 sticks) Cheese, sharp Cheddar, shredded (1 cup)

Eggs, large (18) Milk, 1% low-fat (1¼ cups) Yogurt, Greek, plain nonfat (1 [32-ounce] container)

FREEZER Vegetables, any variety (2 bags)

PRODUCE Arugula (½ cup) Avocado (3) Banana (2) Bell pepper, green (2) Bell pepper, red (3) Bell pepper, yellow (2) Broccoli (1 small head) Brussels sprouts (1 pound)

Cauliflower (1 small head) Fruit, any kind, for snacks (6 cups or medium pieces) Garlic (2 heads) Ginger (2 inches) Kale, chopped (7 cups) Lemon (1) Mushrooms, white (1 pound) Onion, red (1) Onion, yellow (4) Parsley (1 small bunch) Potatoes, new, baby red (1 pound) Potato, sweet (3 large) Rosemary (3 sprigs) Scallion (6) Shallot (2)

Snow peas (1½ cups) Tomatoes, cherry (½ cup) Zucchini (1)

PANTRY Applesauce, unsweetened (½ cup) Baking powder (3½ teaspoons) Baking soda (1 teaspoon) Balsamic glaze (1½ tablespoons) Beans, cannellini, no-salt-added (3 [15-ounce] cans) Bread, 100% whole wheat (2 slices) Brown sugar (1 tablespoon) Cacao nibs (¼ cup) Cashew halves, roasted (½ cup)

Chickpeas, no-salt-added (2 [15ounce] cans) Chips, whole-grain (1 bag) Cinnamon, ground (1 teaspoon) Cocoa powder, unsweetened (¼ cup) Cornstarch (3 tablespoons) Crackers, whole-grain (1 box) Flour, white whole wheat (4½ cups) Garlic powder (½ teaspoon) Honey (¼ cup) Italian seasoning (2 teaspoons) Maple syrup (½ cup) Mustard, Dijon (1 tablespoon) Nonstick cooking spray Oats, rolled (2 cups)

Oil, avocado (2 tablespoons) Oil, olive, extra-virgin (⅔ cup) Oil, sesame (1 tablespoon) Paprika (1¾ teaspoon) Peanut butter (9 tablespoons) Peanut butter powder (½ cup plus 2 tablespoons) Pepper, black (1¾ teaspoons) Pizza sauce, ⅓ cup Pumpkin pie spice (2 teaspoons) Pumpkin puree (1 cup) Pumpkin seeds (pepitas) (2 tablespoons) Rice, brown (1¼ cups) Sage, dried (½ teaspoon) Salsa (1½ cups) Salt (1 tablespoon)

Stock, chicken, reduced-sodium (2 cups) Stock, vegetable, reducedsodium (4 cups) Sugar, granulated (1 teaspoon) Tamari, reduced-sodium (¾ cup) Vanilla extract (1 tablespoon) Yeast, active dry (2¼ teaspoons)

MEAT, POULTRY, AND SEAFOOD Bacon, turkey (4 slices) Chicken breasts, boneless, skinless (1½ pounds) Chicken, rotisserie (1) Ham, diced (1 cup) Pork tenderloin (1½ pounds) Shrimp, large (1 pound)

WEEK 2 MENU BREAKFAST

MONDAY

TUESDAY

LUNCH

DINNER

Sweet Potato Breakfast Hash with Eggs

Leftover Black Bean and Corn Chicken Enchiladas

Sweet Potato and Chickpea Sheet Pan Dinner

1 cup or medium piece of fresh fruit

Leftover Corn, Avocado, and Tomato Medley

2 Blender Peanut Butter– Banana Muffins

Leftover Sweet Potato and Chickpea Sheet Pan Dinner

Comforting White Bean and Kale Soup

Leftover Comforting White Bean

2 slices Whole Wheat

1 hardboiled or scrambled egg Leftover Sweet Potato

8 wholegrain crackers

WEDNESDAY

Breakfast Hash with Eggs 1 cup or medium piece of fresh fruit

THURSDAY

2 Leftover Blender Peanut Butter– Banana Muffins 1 hardboiled or scrambled egg

FRIDAY

Leftover Sweet Potato Breakfast Hash with Eggs 1 cup or medium piece of fresh fruit

and Kale Soup 8 wholegrain crackers

2 slices Leftover Whole Wheat Combo Chicken Pizza

Combo Chicken Pizza 1 cup cooked vegetables

HoneyGarlic Shrimp Stir-Fry ½ cup brown rice

1 cup cooked vegetables Leftover HoneyGarlic Shrimp StirFry ½ cup brown rice

2 slices Leftover Whole Wheat Combo Chicken Pizza 1 cup cooked vegetables

SATURDAY

Ham and Cheese BroccoliCauliflower Frittata 1 cup or medium piece of fresh fruit Avocado Egg Toast with Turkey Bacon

SUNDAY

1 cup or medium piece of fresh fruit

Leftover Honey-Garlic Shrimp StirFry

Cashew Chicken with Peppers and Onions

½ cup brown ½ cup brown rice rice

Leftover Cashew Chicken with Peppers and Onions

Slow Cooker Mushroom Pork Tenderloin with ½ cup brown Potatoes and Brussels rice Sprouts

Include two or three snacks each day: midmorning, midafternoon, and/or evening.

Suggested Snacks • Peanut Butter Energy Bites

• Whole Wheat Pumpkin Bread with 1 tablespoon natural peanut butter • 1 cup raw veggies with 2 tablespoons Classic Hummus • 1 part-skim string cheese with 1 medium piece fruit • 15 whole-grain tortilla chips with ½ cup salsa

Your Exercise Routine Aim for 30 minutes of cardio exercise on cardio days. If needed, you can work your way up to this by exercising in shorter increments (10 minutes, three times a day), or simply just do less total time, such as 20 minutes. Strength training should include three to four sets of each

exercise, with 10 to 15 repetitions each, or continuing for 20 to 45 seconds at a time. Fill in the following table with the cardio and strength exercises you plan to do for the week. Refer to the exercises here, if you need ideas on what to do. M

T

W

TH

F

SAT

S

Cardio: Cardio: REST Cardio: REST Cardio: REST Core

Core

Lower Body

Lower Body

Upper Body

Upper Body

Full Body

Full Body

Week 3 Prep Ahead

• Chop the fruit and vegetables for the Sweet-and-Sour Tofu, Sheet Pan Pesto Salmon and Summer Squash, and Summer Scramble with Chicken Sausage, plus any snacks and side dishes. • Prep hard-boiled eggs for breakfast side dishes. • Prep brown rice for Sweet-andSour Tofu side dish. • Prep Garden Veggie Egg Casserole. Plus, you can make the following recipes ahead if time allows: • Nutty Snack Mix, if using for snacks • Basil Pesto Sauce • Sweet-and-Sour Sauce

Week 3 Shopping List DAIRY AND EGGS Cheese, Cheddar, shredded (1½ cups) Cheese, mozzarella, pearls (8 ounces) Cheese, Parmesan, finely shredded (¾ cup) Eggs, large (20) Milk, 1% low-fat (½ gallon) Milk, 2% reduced-fat (1 quart) Tofu, firm or extra-firm (16 ounces)

FREEZER Peaches, sliced (½ cup) Potatoes, shredded (1 cup)

Vegetables, any kind (2 bags)

PRODUCE Banana (2) Basil (2 bunches) Bell pepper, green (1) Bell pepper, red (2) Broccoli (1 head) Carrot (1) Celery (1 bunch) Date, Medjool (3) Fruit, fresh, any kind, for snacking (5½ cups or medium pieces) Fruit, stone, whole (4 pieces) Garlic (2 heads) Ginger (1 inch)

Kale (1 bunch) Lemon (2) Lettuce, mixed, any variety (1 bag) Onion, yellow (3) Onion, white (2) Potato, red (4) Scallion (7) Spinach, baby (1 [6-ounce] bag) Tomatoes, cherry (1 cup) Tomatoes, grape (2 pints) Tomato, Roma (1) Vegetables, any kind, for snacking (2 cups) Yellow squash (2) Zucchini (2)

PANTRY Applesauce, unsweetened (½ cup) Artichoke hearts, quartered (1 [14-ounce] can) Baking powder (2 teaspoons) Bay leaf (1) Beans, kidney, no-salt-added (1 [15-ounce] can) Beans, pinto, no-salt-added (1 [15-ounce] can) Cashew halves, unsalted (½ cup) Cereal, gluten-free whole-grain (2 cups) Chili powder (1 tablespoon) Chocolate chips (⅓ cup) Cinnamon, ground (½ teaspoon)

Clams, with juice, reducedsodium (2 [6½-ounce] cans) Cornstarch (2⅔ tablespoons) Crackers, oyster (1 bag) Cranberries, dried, unsweetened (½ cup) Cumin, ground (1½ teaspoons) Dressing, salad, store-bought (¼ cup) Flaxseed, ground (¼ cup) Flour, white whole wheat (1¾ cups) Green chiles, diced (1 [4-ounce] can) Hoisin sauce, gluten-free (3 tablespoons) Honey (1 teaspoon) Italian seasoning (1 teaspoon)

Ketchup (⅓ cup) Maple syrup (1⅓ tablespoons) Nonstick cooking spray Oats, rolled (1½ cups) Oil, avocado (2 tablespoons) Oil, olive, extra-virgin (1 cup plus 2½ tablespoons) Oil, sesame (1 teaspoon) Pasta, elbow macaroni, whole wheat (8 ounces) Pasta, spaghetti, whole wheat (8 ounces) Peanut butter, natural (1 tablespoon) Peanuts, unsalted (½ cup) Pepper, black (2 teaspoons)

Pineapple chunks, packed in 100% pineapple juice (1 [20ounce] can) Pine nuts (¼ cup) Poultry seasoning (1 teaspoon) Raisins, golden (½ cup) Red pepper flakes (¼ teaspoon) Rice, brown (½ cup) Salsa (1 cup) Salt (1¾ teaspoons) Stock, beef, reduced-sodium (3 cups) Stock, chicken, reduced-sodium (½ cup) Stock, vegetable, reducedsodium (1 cup) Tamari, reduced-sodium (3 tablespoons)

Thyme, dried (½ teaspoon) Tomatoes, crushed, no-saltadded (1 [28-ounce] can) Tortilla chips, whole-grain (1 bag) Vanilla extract (2 teaspoons) Vinegar, apple cider (⅓ cup) Vinegar balsamic (½ cup plus 2 teaspoons) Vinegar, rice (1 tablespoon) Walnuts (½ cup) Water chestnuts, sliced (1 [8ounce] can)

MEAT, POULTRY, AND SEAFOOD Beef, ground, lean (1 pound) Chicken breasts, boneless, skinless (1½ pounds)

Chicken sausage (4 links) Salmon fillets (4 [4 to 6 ounces]) Turkey, ground, lean (1 pound) WEEK 3 MENU

MONDAY

BREAKFAST

LUNCH

Banana Nut Chocolate Chip Oatmeal

Leftover Slow Cooker Mushroom Pork Tenderloin with Potatoes and Brussels Sprouts

Sweetand-Sour Tofu

Leftover Sweetand-Sour Tofu

Sheet Pan Pesto Salmon and Summer Squash

1 hardboiled or scrambled egg

Garden Veggie Egg Casserole

TUESDAY

1 cup or medium piece of fresh fruit

½ cup brown rice

DINNER

½ cup brown rice

1 cup or

medium piece of fresh fruit Ginger, Peach, and Pineapple Smoothie WEDNESDAY

1 hardboiled or scrambled egg

Leftover Garden Veggie Egg Casserole THURSDAY

1 cup or medium piece of fresh fruit

Summer Scramble with

Leftover Sheet Pan Pesto Salmon and Summer Squash 1 cup or medium piece of fresh fruit Leftover Spinach and Artichoke Chicken Skillet

Spinach and Artichoke Chicken Skillet ½ cup whole wheat pasta

Beef Chili Macaroni 1 cup cooked vegetables

½ cup whole wheat pasta Leftover Beef Chili Macaroni

Lighter Clam Chowder

Chicken Sausage FRIDAY

SATURDAY

SUNDAY

1 cup or medium piece of fresh fruit

1 cup cooked vegetables

1 serving oyster crackers 1 cup green side salad with 1 tablespoon dressing

Leftover Garden Veggie Egg Casserole

Leftover Lighter Clam Chowder

GingerSesame Turkey Wraps

1 cup or medium piece of fresh fruit

1 serving oyster crackers

Caprese Pasta Salad

Whole-Grain Waffles ½ cup fresh fruit

Leftover Lighter Clam Chowder

1 tablespoon natural

1 serving oyster crackers

1 cup green side salad with 1 tablespoon dressing Leftover GingerSesame Turkey Wraps Leftover Caprese

peanut butter

1 cup green side salad with 1 tablespoon dressing

Pasta Salad

Include two or three snacks each day: midmorning, midafternoon, and/or evening.

Suggested Snacks: • Nutty Snack Mix • Parmesan Kale Chips • 15 whole-grain tortilla chips with ½ cup salsa • Medium piece fruit with 1 tablespoon natural peanut butter

Your Exercise Routine Aim for 30 minutes of cardio exercise on cardio days. By now you

should have built up some stamina to keep moving for 20 to 30 minutes. However, you may still choose to exercise in shorter increments (10 minutes, three times a day) if it fits your schedule better. Strength training should include three to four sets of each exercise, with 10 to 15 repetitions each, or continuing for 20 to 45 seconds at a time. Fill in the following table with the cardio and strength exercises you plan to do for the week. Refer to the exercises here, if you need ideas on what to do. M

T

W

TH

F

SAT

S

Cardio: Cardio: REST Cardio: REST Cardio: REST Core

Core

Lower Body

Lower Body

Upper Body

Upper Body

Full Body

Full Body

Week 4 Prep Ahead • Chop the fruit and vegetables for the Slow Cooker Quinoa Beef Stew, Shrimp Cobb Salad, and Seared Scallops with Spring Vegetables, plus any snacks and side dishes. • Prep hard-boiled eggs for breakfast sides and Shrimp Cobb Salad. • Prep quinoa for Seared Scallops with Spring Vegetables side dish.

Plus, you can make the following recipes ahead if time allows: • Zucchini Bran Muffins • Blackberry-Lemon Overnight Oats • Classic Hummus, if using for snacks • Basil Pesto Sauce • No-Bake Date Nut Bars, if using for snacks

Week 4 Shopping List DAIRY AND EGGS Cheese, cottage, low-fat (1½ cups) Cheese, Parmesan, finely shredded (½ cup)

Eggs, large (14) Milk, 1% low-fat (1 quart) Yogurt, Greek, plain nonfat (1 [32-ounce] container)

FREEZER Blackberries (⅔ cup) (or fresh, if desired) Corn, petite (1 cup) Peas (1 bag) Vegetables, frozen, any variety, (3 bags) Vegetables, frozen, mixed (carrots, green beans, corn, and peas blend) (2 cups)

PRODUCE Apple, Granny Smith (1)

Asparagus (8 ounces) Avocado (3) Banana (1) Basil, fresh (2 bunches) Berries, mixed (1½ cups) Blueberries (can buy frozen) (1 cup) Carrot (1) Carrots, baby (1 cup) Celery (1 bunch) Cucumber, English (1) Fruit, any kind (5 cups or medium pieces) Garlic (2 heads) Lemon (5) Lettuce, any variety (1 bag) Lettuce, romaine (1 head)

Onion, red (1) Onion, yellow (4) Parsley (1 bunch) Peas, snap (1 cup) Potato, red (2) Shallot (1) Spinach, baby (6 ounces) Tomatoes, cherry (1 cup) Vegetables, any kind, for snacking (3 cups) Zucchini (3)

PANTRY Applesauce, unsweetened (½ cup) Almonds (½ cup) Baking powder (2½ teaspoons)

Baking soda (1¼ teaspoons) Barbecue sauce (1 cup) Bay leaf (4) Bran, wheat or oat (1 cup) Bread, 100% whole wheat (2 slices) Bread, focaccia, whole wheat (1 loaf) Breadcrumbs, panko (½ cup) Brown sugar (¼ cup) Chia seeds (⅓ cup plus 2 teaspoons) Chickpeas, no-salt-added (1 [15ounce] can) Cinnamon, ground (3 teaspoons) Coconut milk, low-fat (1 [14ounce] can)

Crackers, whole-grain (1 box) Flaxseed, ground (¼ cup) Flour, white whole wheat (1 cup) Flour, whole wheat (5 tablespoons) Honey (1 teaspoon) Italian seasoning (4 teaspoons) Maple syrup (3½ tablespoons) Mustard, Dijon (½ teaspoon) Nonstick cooking spray Nutmeg, ground (½ teaspoon) Oats, rolled (3¾ cups) Oil, avocado (2 tablespoons) Oil, olive, extra-virgin (1 cup plus 1 tablespoon) Paprika (½ teaspoon) Pasta, egg noodles, dry (2 cups)

Peanut butter, natural (1 tablespoon) Pears, packed in water (can buy fresh, if desired) (2 [15-ounce] cans) Pecans (½ cup) Pepper, black (1½ teaspoons) Pine nuts (¼ cup) Popcorn kernels (½ cup) Quinoa (2 cups) Salsa (1 cup) Salt (1¼ teaspoons) Stock, beef, reduced-sodium (4 cups) Stock, chicken, reduced-sodium (4 [14.5-ounce] cans) Stock, vegetable, reducedsodium (¼ cup)

Sun-dried tomatoes, packed in olive oil (1 [8-ounce] jar) Tomatoes, diced, no-salt-added (1 [14.5-ounce] can) Tortilla chips, whole-grain (1 bag) Vanilla extract (3½ teaspoons) Walnuts (1½ cups)

MEAT, POULTRY, AND SEAFOOD Beef, lean, stew meat (1 pound) Chicken, rotisserie, cooked (1) Chicken breasts, boneless, skinless (1 pound) Sea scallops (12 large, about 1 pound) Shrimp, large (1 pound) Turkey bacon, lean (4 slices)

Turkey, ground, lean (1 pound) WEEK 4 MENU BREAKFAST 2 Zucchini Bran Muffins MONDAY

1 hardboiled or scrambled egg

BlackberryLemon Overnight Oats TUESDAY

1 hardboiled or scrambled egg 2 Leftover Zucchini Bran Muffins

LUNCH Leftover GingerSesame Turkey Wraps Leftover Caprese Pasta Salad

DINNER Slow Cooker Quinoa Beef Stew 1 cup cooked vegetables

Leftover Quinoa Beef Stew

Shrimp Cobb Salad

1 cup cooked vegetables

8 wholegrain crackers

Leftover Shrimp Cobb Salad

Chicken Pesto Panini

WEDNESDAY

THURSDAY

1 hardboiled or scrambled egg

7 to 8 wholegrain crackers

Sautéed Zucchini Ribbons with Cherry Tomatoes

Super Greens Smoothie

Leftover Chicken Pesto Panini

Chicken Vegetable Noodle Soup

Leftover Sautéed Zucchini Ribbons with Cherry Tomatoes

1 cup green side salad with 1 tablespoon dressing

Leftover Chicken Vegetable Noodle Soup

Seared Scallops with Spring Vegetables

1 hardboiled or scrambled egg

2 Leftover Zucchini Bran Muffins FRIDAY

1 hardboiled or scrambled egg

1 cup green side salad with 1 tablespoon dressing

1 cup cooked quinoa

Blueberry Oat-Flax Pancakes

SATURDAY

1 tablespoon natural peanut butter

Leftover Seared Scallops with Spring Vegetables 1 cup quinoa

Barbecue Turkey Meat Loaf 1 cup cooked vegetables

½ cup berries Avocado Egg Toast with Turkey Bacon SUNDAY

Leftover Chicken Vegetable Noodle Soup 1 cup green side salad with 1 tablespoon dressing

Leftover Barbecue Turkey Meat Loaf 1 cup cooked vegetables

Include two or three snacks each day: midmorning, midafternoon, and/or evening.

Suggested Snacks

• No-Bake Date Nut Bars • Chili-Lime Popcorn • 1 cup raw veggies with 2 tablespoons Classic Hummus • ½ cup low-fat cottage cheese with 1 cup or 1 medium piece fruit • 15 whole-grain tortilla chips with ½ cup salsa

Your Exercise Routine Aim for 30 minutes of cardio exercise on cardio days. By now you should have built up the stamina to keep moving for the whole 30 minutes. However, you may still choose to exercise in shorter increments (10 minutes, three times a day) if it fits your schedule better. Strength training should include

three to four sets of each exercise, with 10 to 15 repetitions each, or continuing for 20 to 45 seconds at a time. Fill in the following table with the cardio and strength exercises you plan to do for the week. Refer to the exercises here, if you need ideas on what to do. M

T

W

TH

F

SAT

S

Cardio: Cardio: REST Cardio: REST Cardio: REST Core

Core

Lower Body

Lower Body

Upper Body

Upper Body

Full Body

Full Body

Maintaining Your Priorities and Achieving Long-Term Success Congratulations! In the last 28 days, you have chosen to prioritize a healthy lifestyle. Keeping up this shift in mindset will help you build on the progress that you’ve already made. Remember, this new lifestyle doesn’t end now that you have completed the 28 days—it’s only the beginning. Continue to prioritize nutrition and physical activity going forward, taking it week by week and month by month. There are sure to be roadblocks along your journey, but be flexible and know that they won’t last forever. Most of all, don’t give up. Come back to the basics of

the diabetes plate method and move your body in ways you enjoy. You have already built a strong foundation you can always come back to. Remember the “why” behind your motivation to lead a healthy lifestyle (see here). It is most likely still worth it to you and worthy of continuing your wellness journey.

MAKE YOUR OWN WEEKLY MENU On the following pages are blank charts you can use to plan your own weekly menus going forward. Now that you have your first four weeks under your belt, you should be familiar with the diabetes plate method, along with recommended serving sizes and food groups. If you need a reminder, use the diabetes

plate method here, keeping your individualized serving sizes in mind. Don’t be afraid to try new recipes or make some healthier tweaks to some familiar dishes. After planning your weekly menu, make a list of recipes you can prep ahead of time, go through your pantry and refrigerator, and make a shopping list of needed ingredients. SNACKS AND/OR BREAKFAST LUNCH DINNER DESSERT (OPTIONAL) MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

SUNDAY SNACKS AND/OR BREAKFAST LUNCH DINNER DESSERT (OPTIONAL) MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY SNACKS AND/OR BREAKFAST LUNCH DINNER DESSERT (OPTIONAL) MONDAY TUESDAY WEDNESDAY THURSDAY

FRIDAY SATURDAY SUNDAY

PART TWO

The Recipes Now to the fun part, all the delicious recipes you’ll be cooking for the next four weeks. In the following chapters you’ll find a variety of dishes, from breakfast to dinner to snacks and yes, even desserts. There are recipes not included in the meal plan that you can use to create your own personalized meal plan, or use one to swap out a recipe on a certain day, if desired. Each

recipe was created to fit within a healthy, diabetes-friendly meal plan. I encourage you to be adventurous in the kitchen as you explore the different recipes, and don’t be afraid to try something new.

Super Greens Smoothie

CHAPTER 5

Breakfast and Smoothies Super Greens Smoothie Ginger, Peach, and Pineapple Smoothie Orange Sunrise Smoothie Banana Nut Chocolate Chip Oatmeal Blackberry-Lemon Overnight Oats Avocado Egg Toast with Turkey Bacon Blueberry Oat-Flax Pancakes Whole-Grain Waffles

Blender Peanut Butter–Banana Muffins Zucchini Bran Muffins Sweet Potato Breakfast Hash with Eggs Summer Scramble with Chicken Sausage Ham and Cheese BroccoliCauliflower Frittata Garden Veggie Egg Casserole Spinach Egg Muffins Avocado-Tomato Omelet

Super Greens Smoothie GLUTEN-FREE

NUT-FREE

SOY-FREE

VEGETARIAN

This green smoothie is a quick way to get your leafy greens in the morning. It is sweetened naturally with fruit and full of fiber, protein, and healthy fats to keep you feeling full and satisfied for hours. It’s also packed with nutrients such as vitamin A, vitamin C, vitamin K, folate, and calcium. Make it an even more protein-packed meal by adding 1 to 2 scoops of protein powder. SERVES: 2

PREP TIME: 5 minutes 1 cup 1% low-fat milk 1 cup plain nonfat Greek yogurt 2 cups packed leafy greens (spinach, kale, or spring greens) ¼ medium avocado 1 medium Granny Smith apple, cored and sliced 1 medium banana, sliced and frozen

1. Put the milk, yogurt, leafy greens, avocado, apple, and banana into a high-powered blender. Blend for 30 to 60 seconds or until smooth. 2. Pour into two glasses. Serve immediately. VARIATION TIP: You can use fresh banana, though I prefer the icy texture that frozen fruit adds to the smoothie. This is also delicious made with ½ cup frozen mango chunks in place of the banana. Per Serving: Calories: 266; Total fat: 6g; Saturated fat: 2g; Sodium: 121mg; Carbohydrates: 38g; Sugar: 25g; Fiber: 6g; Protein: 18g

Ginger, Peach, and Pineapple Smoothie GLUTEN-FREE

NUT-FREE

SOY-FREE

VEGETARIAN

Step into the tropics with this fruity smoothie. It’s filled with whole fruits, 100 percent juice, and fresh ginger to add a punch of flavor and antiinflammatory benefits. Some studies also suggest that ginger may help reduce blood glucose levels in people with type 2 diabetes. Make it a protein-packed meal by adding 1 to 2 scoops of protein powder. SERVES: 2 PREP TIME: 5 minutes 1 cup 1% low-fat milk

½ cup frozen peach slices ½ cup canned pineapple chunks (packed in 100% pineapple juice), drained with ¼ cup juice reserved 1 medium banana, sliced and frozen ¾ teaspoon peeled and grated fresh ginger

1. Put the milk, peaches, pineapple, pineapple juice, banana, and ginger into a high-powered blender. Blend for 30 to 60 seconds or until smooth. 2. Pour into two glasses. Serve immediately. VARIATION TIP: If you don’t have fresh ginger, you can substitute ⅛ teaspoon ground ginger. Add a sprinkle of ground cinnamon to the top as an optional garnish. Per Serving: Calories: 140; Total fat: 2g; Saturated fat: 1g; Sodium: 55mg; Carbohydrates: 29g; Sugar: 21g; Fiber: 3g; Protein: 5g

Orange Sunrise Smoothie GLUTEN-FREE

NUT-FREE

SOY-FREE

VEGETARIAN

This fresh, juicy smoothie sneaks nutrients into your morning, such as vitamin A, vitamin C, calcium, potassium, and beta-carotene. A high-powered blender or a food processor is a must for this recipe in order to fully puree the carrot and orange. Add 1 to 2 scoops of protein powder to make it a protein-packed meal. SERVES: 2 PREP TIME: 10 minutes 1 cup 1% low-fat milk

½ cup plain nonfat Greek yogurt 1 medium orange, peeled and sectioned 1 medium banana, sliced and frozen 1 medium carrot, coarsely chopped 1 teaspoon vanilla extract 2 teaspoons grated orange zest

1. Put the milk, yogurt, orange, banana, carrot, vanilla, and orange zest into a high-powered blender. Blend for 30 to 60 seconds or until smooth. 2. Pour into two glasses. Serve immediately. VARIATION TIP: Swap out the orange for half of a grapefruit, using both the zest and inner fruit, to create a twist on the citrus flavor in this smoothie. Per Serving: Calories: 190; Total fat: 2g; Saturated fat: 1g; Sodium: 97mg; Carbohydrates: 34g; Sugar: 23g; Fiber: 4g; Protein: 11g

Banana Nut Chocolate Chip Oatmeal GLUTEN-FREE

SOY-FREE

VEGETARIAN

A nod to the Chunky Monkey combination of bananas, walnuts, and fudge chunks, this heart-healthy breakfast fills you up so you can focus on your day ahead. Oats are an excellent source of beta-glucan, a type of soluble fiber known for its ability to improve cholesterol levels, promote the growth of good bacteria in the gut, and help control blood glucose levels. SERVES: 2

PREP TIME: 5 minutes COOK TIME: 10 minutes ¾ cup rolled oats 1½ cups water 1 teaspoon vanilla extract 1 teaspoon pure maple syrup ½ teaspoon ground cinnamon ⅛ teaspoon salt ⅓ cup chopped walnuts 1 medium banana, sliced ¼ cup mini semisweet chocolate chips or cacao nibs

1. In a medium saucepan, combine the oats, water, vanilla, maple syrup, cinnamon, and salt and bring to a boil over medium heat, stirring occasionally, about 5 minutes. 2. Reduce the heat to low, then add the walnuts and banana slices and continue cooking for 3 to 5 minutes, or until thickened, stirring occasionally.

3. Remove from the heat, allow to cool slightly, then stir in the chocolate chips. Divide between two bowls and serve. SUBSTITUTION TIP: In place of the water, you can use any type of milk in this recipe, such as cow, soy, almond, oat, rice, or coconut. VARIATION TIP: Skip the stovetop and cook this in the microwave. Simply add the oats, water, vanilla, syrup, cinnamon, and salt to a medium microwave-safe bowl (make sure it is big enough, so the oatmeal doesn’t boil over while cooking) and cook on high for 1½ to 2 minutes, or until it reaches your desired thickness. Stir in the walnuts, banana, and chocolate chips, then divide evenly between 2 bowls. Per Serving: Calories: 413; Total fat: 21g; Saturated fat: 5g; Sodium: 158mg; Carbohydrates: 53g; Sugar: 22g; Fiber: 7.5g; Protein: 8.5g

Blackberry-Lemon Overnight Oats GLUTEN-FREE

NUT-FREE

SOY-FREE

VEGETARIAN

If you often find yourself scrambling in the morning, these creamy overnight oats are the perfect breakfast for you. With a little bit of prep the night before, all you have to do is grab and go in the morning. Chia seeds add texture, plus a variety of nutrients, such as fiber, calcium, zinc, copper, and omega-3 fatty acids. They are a complete protein, meaning they contain the nine essential amino acids that cannot be made by the body.

SERVES: 2 PREP TIME: 5 minutes, plus overnight 1 cup rolled oats 1 cup 1% low-fat milk 1 cup plain nonfat Greek yogurt 2 tablespoons freshly squeezed lemon juice 2 teaspoons grated lemon zest 2 teaspoons chia seeds 1 teaspoon honey ½ teaspoon vanilla extract ⅔ cup fresh or frozen blackberries

1. In a medium bowl, stir the oats, milk, yogurt, lemon juice, lemon zest, chia seeds, honey, and vanilla until well combined. Fold in the blackberries. Distribute the mixture evenly between two sealable jars or containers. Put the oats in the refrigerator overnight, or for at least 6 hours. 2. In the morning, stir and add additional milk or other liquid, if desired. Keep in an airtight

container in the refrigerator for up to 5 days. PREP TIP: This recipe is delicious cold out of the refrigerator, but if you prefer your oatmeal warm, simply heat it in the microwave for 1 to 2 minutes before eating. Per Serving: Calories: 362; Total fat: 7g; Saturated fat: 2g; Sodium: 97mg; Carbohydrates: 52g; Sugar: 16g; Fiber: 9g; Protein: 25g

Avocado Egg Toast with Turkey Bacon NUT-FREE

SOY-FREE

Serve up a protein-rich breakfast full of healthy fats and whole grains with this recipe. Lean turkey bacon offers less fat and calories than traditional pork bacon. However, it can also be high in sodium, so it’s still recommended to eat it in moderation. If you don’t like scrambled eggs, feel free to cook your eggs however you prefer. SERVES: 2 PREP TIME: 5 minutes COOK TIME: 15 minutes Nonstick cooking spray

4 lean turkey bacon slices 2 large eggs 1 teaspoon 1% low-fat milk 2 slices 100% whole wheat bread 1 medium avocado, peeled, pitted, and mashed ⅛ teaspoon freshly ground black pepper

1. Spray a medium skillet with nonstick cooking spray and place over medium heat. Add the turkey bacon and cook for about 4 minutes, then flip, and cook for an additional 4 minutes, or until crispy. Remove the bacon from the skillet and place it on a paper towel–lined plate. 2. In a small bowl, whisk together the eggs and milk, then add the mixture to the skillet. Cook, stirring frequently while occasionally scraping the edges and folding the eggs, until they are scrambled and fully cooked, 3 to 5 minutes. 3. While the eggs are cooking, toast

the bread. Spread half of the mashed avocado on each slice of toast and sprinkle with the pepper. 4. Divide the eggs evenly between the two slices of avocado toast, then top with 2 slices of turkey bacon each. Serve immediately. VARIATION TIP: Stack on the nutrition and color by adding sliced tomato on top of your toast and sprinkle with some everything bagel seasoning. Per Serving (1 toast): Calories: 359; Total fat: 24g; Saturated fat: 5g; Sodium: 434; Carbohydrates: 23g; Sugar: 2g; Fiber: 9g; Protein: 15g

Blueberry Oat-Flax Pancakes GLUTEN-FREE

NUT-FREE

SOY-

FREE VEGETARIAN VEGAN OPTION (SEE TIP)

Nothing makes a Saturday morning like a stack of warm pancakes. These hearty pancakes are nutrient-dense, boasting healthy fats, whole grains, and brain-boosting antioxidants. While these pancakes can be a healthy addition to your day, be mindful of the toppings you use, because many traditional pancake toppings, such as butter and syrup, can quickly add a lot of calories, saturated fat, and sugar. Instead, try additional blueberries, banana slices,

nut butter, a squeeze of lemon juice, or a teaspoon of jam or pure maple syrup. MAKES: 16 (4-inch) pancakes PREP TIME: 5 minutes COOK TIME: 20 minutes Nonstick cooking spray 1½ cups 1% low-fat milk ¼ cup ground flaxseed 1 tablespoon pure maple syrup 1 large egg 1 teaspoon vanilla extract 1 teaspoon baking powder ½ teaspoon ground cinnamon ¼ teaspoon baking soda 2 cups rolled oats, divided 1 cup fresh or frozen blueberries

1. Preheat a griddle to 300°F, or spray a skillet with nonstick cooking spray and place over medium heat.

2. In a high-powered blender, combine the milk, flaxseed, maple syrup, egg, vanilla, baking powder, cinnamon, baking soda, and 1½ cups of oats. Blend for about 30 seconds, or until smooth. Turn off and unplug the blender, then fold in the remaining ½ cup of oats and the blueberries. 3. Working in batches, pour about ¼ cup of batter per pancake onto the griddle. Cook until the edges are set, bubbles start to form on the surface, and the bottoms are slightly brown, 3 to 5 minutes. Flip over and continue cooking until the opposite side is also slightly browned, 2 to 4 minutes. Repeat until all the batter is used. 4. Serve immediately. Store leftovers, covered, in the refrigerator for up to 5 days.

VARIATION TIP: To make these pancakes vegan, substitute a plant-based milk (soy, almond, or oat) for the milk and use a “flax egg” instead of the egg. To make a flax egg, combine 1 tablespoon ground flaxseed with 2½ tablespoons water, then let it sit for 5 minutes before adding to the recipe. STORAGE TIP: Make a batch of these pancakes and freeze them for a quick and easy breakfast later. I recommend freezing them with parchment paper or wax paper in between each pancake so they are easier to separate, then put them in a sealable freezer bag or container. Store in the freezer for up to 3 months. Per Serving (4 pancakes): Calories: 314; Total fat: 8g; Saturated fat: 2g; Sodium: 236mg; Carbohydrates: 46g; Sugar: 12g; Fiber: 8g; Protein: 14g

Whole-Grain Waffles NUT-FREE

SOY-FREE

VEGETARIAN

If you are wanting to increase your daily fiber intake, these waffles will help do the trick. White whole wheat flour offers the same nutrients and benefits as traditional whole wheat flour, but it is a lighter product, which results in tender, fluffy baked goods. If you don’t have any applesauce on hand, you can swap it out for mashed banana instead. Serve with your favorite toppings, such as nut butter and fresh fruit. SERVES: 6 PREP TIME: 5 minutes COOK TIME: 15 minutes

1½ cups white whole wheat flour ½ cup rolled oats ¼ cup ground flaxseed 2 teaspoons baking powder ¼ teaspoon salt 1¾ cups 1% low-fat milk 1 large egg, lightly beaten ¼ cup unsweetened applesauce 2 tablespoons avocado oil 1 teaspoon vanilla extract Nonstick cooking spray

1. Preheat a waffle iron according to the manufacturer’s directions. 2. In a medium bowl, whisk together the flour, oats, flaxseed, baking powder, and salt. Stir in the milk, egg, applesauce, avocado oil, and vanilla with a silicone spatula until combined. 3. Spray the waffle iron with nonstick cooking spray. Pour some of the batter into the waffle iron and cook as directed. Repeat until

all the batter is used. Serve warm. PREP TIP: No waffle iron? Make these into pancakes by omitting the avocado oil, then pouring about ¼ cup of batter at a time onto a greased griddle and cooking on each side until golden brown, 5 to 6 minutes total. Per Serving: Calories: 253; Total fat: 10g; Saturated fat: 2g; Sodium: 264mg; Carbohydrates: 34g; Sugar: 5g; Fiber: 4g; Protein: 10g

Blender Peanut Butter–Banana Muffins GLUTEN-FREE

SOY-FREE

VEGETARIAN

This recipe brings together the classic combination of peanut butter and banana. With no added sugar, this no-fuss recipe is made simple with the help of a blender. The oats, fruit, and peanut butter add fiber, which helps keep blood sugar from rising too quickly. These muffins also have a healthy dose of protein to help fuel your morning, thanks to the Greek yogurt and peanut butter. MAKES: 12 muffins

PREP TIME: 10 minutes COOK TIME: 15 minutes Nonstick cooking spray 2 cups rolled oats 1 cup nonfat plain Greek yogurt 2 medium ripe bananas 2 large eggs ½ cup natural creamy peanut butter 2 Medjool dates, pitted 1½ teaspoons baking powder 1 teaspoon vanilla extract ½ teaspoon baking soda

1. Preheat the oven to 400°F. Spray a muffin tin with nonstick cooking spray. Set aside. 2. Add the oats, yogurt, bananas, eggs, peanut butter, dates, baking powder, vanilla, and baking soda to a high-powered blender or food processor. Blend on high until the batter is smooth, 30 to 60 seconds.

3. Pour the batter into the prepared muffin tin (it will be thick), evenly dividing it between the 12 cups. 4. Bake for 15 minutes or until the muffins are golden on top and a toothpick inserted into the middle comes out clean. Store in an airtight container for up to 5 days. PREP TIP: If your dates are too firm, soak them in hot water for 5 minutes, then drain them before adding to the blender. VARIATION TIP: Add up to ½ cup semisweet chocolate chips or cacao nibs to make these a sweet treat. Per Serving (1 muffin): Calories: 178; Total fat: 8g; Saturated fat: 2g; Sodium: 119mg; Carbohydrates: 21g; Sugar: 7g; Fiber: 3g; Protein: 8g

Zucchini Bran Muffins SOY-FREE

VEGETARIAN

During the process to create refined flour, the bran is stripped from the wheat kernel and becomes a byproduct. The bran is the hard outer layer, which is full of nutrients and fiber. Here it adds fiber, nuttiness, and overall bulk to these muffins, and the zucchini adds a dose of veggies to start your day off right. MAKES: 12 muffins PREP TIME: 10 minutes COOK TIME: 25 minutes Nonstick cooking spray 1½ cups shredded zucchini 1 cup wheat bran 1 cup white whole wheat flour

½ cup chopped walnuts or pecans 2 teaspoons ground cinnamon 1½ teaspoons baking powder 1 teaspoon baking soda ¼ teaspoon ground nutmeg 1½ cups 1% low-fat milk 2 large eggs ½ cup unsweetened applesauce 2 tablespoons extra-virgin olive oil 1 teaspoon vanilla extract

1. Preheat the oven to 400°F. Spray a muffin tin with nonstick spray and set it aside. 2. Place the shredded zucchini in the middle of a piece of cheesecloth or a tea towel and wring it out to release excess moisture. Set the zucchini aside. 3. In a large bowl, stir together the wheat bran, flour, nuts, cinnamon, baking powder, baking soda, and nutmeg. 4. In a small bowl, whisk together

the milk, eggs, applesauce, olive oil, and vanilla. Add the wet ingredients to the dry ingredients and stir until just combined. Fold in the zucchini. 5. Divide the batter evenly between the 12 muffin cups. Bake for 20 to 25 minutes, or until a toothpick inserted in the center comes out clean. Store leftovers in an airtight container in the refrigerator for up to 1 week. VARIATION TIP: Add ½ cup blueberries to add a bit of fruity sweetness. Per Serving (1 muffin): Calories: 130; Total fat: 7g; Saturated fat: 1g; Sodium: 177mg; Carbohydrates: 15g; Sugar: 3g; Fiber: 4g; Protein: 5g

Sweet Potato Breakfast Hash with Eggs DAIRY-FREE FREE

GLUTEN-FREE

NUT-FREE

SOY-

VEGETARIAN

Sweet potatoes add a beautiful deep orange color to any dish, as well as nutrients, such as fiber, the antioxidant beta-carotene, potassium, vitamin B6, and magnesium. Add protein-rich eggs and the superfood kale, and you have a power-packed breakfast hash. If using mature kale, stem before chopping the leaves and adding them to the skillet.

SERVES: 4 PREP TIME: 10 minutes COOK TIME: 20 minutes 2 tablespoons extra-virgin olive oil 3 cups peeled and cubed sweet potato (½-inch pieces) (2 to 3 sweet potatoes) 1 cup diced yellow bell pepper 1 cup diced yellow onion 1 teaspoon paprika ¼ teaspoon salt 3 cups chopped kale 2 garlic cloves, minced 4 pasteurized large eggs ⅛ teaspoon freshly ground black pepper Salsa, for serving (optional)

1. In a large skillet, heat the olive oil over medium-high heat. Add the sweet potato, bell pepper, onion, paprika, and salt. Cook for about 10 minutes, stirring frequently, or until the potatoes start to soften. 2. Add the kale and garlic, stirring to combine. Cook until the kale starts

to wilt, about 3 minutes. 3. Reduce the heat to low. With a spoon or spatula, create 4 pockets for the eggs in the sweet potato mixture. Crack 1 egg into each pocket. Cover the skillet and cook until the egg whites are set and the yolk is slightly runny, about 5 minutes. 4. Remove from the heat and season with the pepper. Serve as is, or with your favorite salsa, if desired. Store any leftovers in an airtight container in the refrigerator for up to 5 days. PREP TIP: Because this recipe does not call for fully cooking the eggs, I recommend using pasteurized eggs to help decrease the risk of foodborne illness from undercooked eggs. Per Serving: Calories: 255; Total fat: 12g; Saturated fat: 3g; Sodium: 279mg; Carbohydrates: 29g; Sugar: 6g; Fiber: 4g; Protein: 10g

Summer Scramble with Chicken Sausage GLUTEN-FREE

NUT-FREE

SOY-FREE

In the past, eggs got a bad rap for heart health, due to the cholesterol content of the yolk. However, recent research suggests that dietary cholesterol doesn’t have as much of an effect on blood cholesterol levels as once thought. While the egg white contains a fair amount of protein, the egg yolk also contains protein, along with many other nutrients, including vitamin A, vitamin D, vitamin E, vitamin B12, folate, phosphorus, and choline. SERVES: 4

PREP TIME: 15 minutes COOK TIME: 20 minutes 1 tablespoon extra-virgin olive oil ½ small white onion, diced ½ medium zucchini, thinly sliced ½ medium yellow squash, thinly sliced 4 chicken sausage links, cut into ½-inch-thick slices 6 large eggs 1 tablespoon 1% low-fat milk 1 medium Roma tomato, diced 1 teaspoon Italian seasoning ½ teaspoon freshly ground black pepper

1. In a large skillet, heat the olive oil over medium-high heat. Add the onion, zucchini, and yellow squash. Cook, stirring frequently, until the onion is beginning to turn translucent and the zucchini and squash are tender, 8 to 10 minutes. Add the chicken sausage and cook until it is heated through, about 4 minutes. Transfer the mixture to a bowl and set aside.

2. In a small bowl, whisk together the eggs and milk, then pour the mixture into the hot skillet. Reduce the heat to medium and cook, stirring frequently while occasionally scraping the edges and folding the eggs, until they are scrambled and almost cooked, about 3 minutes. 3. Add the cooked vegetables, along with the tomato, Italian seasoning, and black pepper. Cook for an additional 2 to 3 minutes, or until the eggs are fully cooked and everything is heated through. Serve hot. Store leftovers in the refrigerator for up to 5 days. PREP TIP: This recipe calls for fully cooked chicken sausage for a shorter cook time. If you purchase chicken sausage that hasn’t already been fully cooked, you will need to add to the cook time. Per Serving: Calories: 223; Total fat: 16g; Saturated fat: 4g; Sodium: 293mg;

Carbohydrates: 5g; Sugar: 3g; Fiber: 1g; Protein: 15g

Ham and Cheese Broccoli-Cauliflower Frittata GLUTEN-FREE

NUT-FREE

SOY-FREE

Frittata is an egg-based Italian dish similar to a crustless quiche or omelet with added ingredients such as vegetables, meat, or cheese. This recipe is full of broccoli, cauliflower, ham, and cheese, providing nutrients such as protein, fiber, calcium, zinc, iron, vitamin C, vitamin B6, vitamin B12, and magnesium. Serve topped with salsa, low-fat sour cream, Sriracha, or pesto. SERVES: 4

PREP TIME: 15 minutes COOK TIME: 30 minutes 6 large eggs ¼ cup 1% low-fat milk ¼ teaspoon freshly ground black pepper ⅛ teaspoon paprika 1 cup shredded sharp Cheddar cheese 1 tablespoon extra-virgin olive oil 1 cup chopped broccoli florets 1 cup chopped cauliflower florets 2 scallions, green and white parts, sliced 1 cup diced ham 2 garlic cloves, minced

1. Preheat the oven to 400°F. 2. In a medium bowl, whisk together the eggs, milk, pepper, and paprika. Stir in the cheese. Set the mixture aside. 3. In a 10-inch cast-iron or other oven-safe skillet, heat the olive oil over medium heat. Add the broccoli, cauliflower, and scallions

and cook, stirring occasionally, until the broccoli is bright green and tender, 5 to 8 minutes. Add the ham and garlic and cook for an additional 3 minutes, or until the ham is heated through. Remove from the heat and pour the egg and cheese mixture over the top, stirring gently to combine. 4. Bake for 15 to 20 minutes, or until the eggs are fully cooked (160°F). Serve warm. VARIATION TIP: Instead of cooking the broccoli and cauliflower in the skillet, you can roast it in the oven at 425°F for about 20 minutes, or until they reach your desired level of doneness. Per Serving: Calories: 315; Total fat: 23g; Saturated fat: 9g; Sodium: 430mg; Carbohydrates: 6g; Sugar: 2g; Fiber: 1g; Protein: 21g

Garden Veggie Egg Casserole GLUTEN-FREE

NUT-FREE

SOY-FREE

VEGETARIAN

I often hear from clients that vegetables are the food group they eat the least of, especially in the mornings. We can thank cold cereal, doughnuts, bagels, and other pastries for that. Nevertheless, I have found that eggs serve as a great vehicle to get more vegetables in the morning. They are so versatile and pair well with practically any vegetable. Serve the casserole topped with salsa, low-fat sour cream, Sriracha, or pesto.

SERVES: 8 PREP TIME: 15 minutes COOK TIME: 50 minutes Nonstick cooking spray 1 tablespoon extra-virgin olive oil ½ yellow onion, diced 2 cups diced broccoli florets 4 cups packed baby spinach 1 cup quartered cherry tomatoes 2 garlic cloves, minced 1 cup frozen shredded potatoes 1½ cups shredded mozzarella cheese 12 large eggs 1½ cups 1% low-fat milk ½ teaspoon salt ¼ teaspoon freshly ground black pepper

1. Preheat the oven to 375°F. Spray a 9-by-13-inch baking dish with nonstick cooking spray and set it aside. 2. In a large skillet, heat the olive oil over medium heat. Add the onion and broccoli. Sauté until the onion

is beginning to turn translucent and the broccoli is semi-tender, 5 to 6 minutes. Add the spinach and tomatoes and cook until the spinach is wilted and any liquid in the mixture has evaporated, about 4 minutes. Add the garlic and cook for an additional minute. Stir in the shredded potatoes. 3. Transfer the veggie mixture to the prepared baking dish, spreading evenly. Sprinkle the cheese on top. 4. In a medium bowl, whisk together the eggs, milk, salt, and pepper. Pour the egg mixture over the veggies and cheese. 5. Bake for 30 to 40 minutes or until the eggs are fully cooked (160°F) and the top is beginning to turn golden. Allow to cool slightly before serving. Store leftovers in an airtight container in the refrigerator for up to 5 days.

PREP TIP: You can prepare this the night before, store it in the refrigerator overnight, and bake it in the morning. VARIATION TIP: If you don’t have the garden veggies listed, feel free to use whatever vegetables you have on hand. Per Serving: Calories: 166; Total fat: 10g; Saturated fat: 4g; Sodium: 286mg; Carbohydrates: 7g; Sugar: 3g; Fiber: 1g; Protein: 12g

Spinach Egg Muffins NUT-FREE

SOY-FREE

VEGETARIAN

Cook once and have breakfast all week long. These egg muffins are a simple grab-and-go option packed with protein, vitamins, and minerals. Parmesan cheese has a stronger flavor, so less is needed to make it tasty. Serve hot with salsa, Sriracha, or any of your other favorite egg toppings. MAKES: 12 muffins PREP TIME: 10 minutes COOK TIME: 25 minutes Nonstick cooking spray 9 large eggs ¼ cup 1% low-fat milk 1 cup packed baby spinach, chopped

1 small yellow onion, finely diced ½ cup finely shredded Parmesan cheese ¼ cup white whole wheat flour 1 teaspoon Italian seasoning ¼ teaspoon salt ¼ teaspoon freshly ground black pepper

1. Preheat the oven to 350°F. Spray a muffin tin with nonstick cooking spray and set it aside. 2. In a medium bowl, whisk together the eggs and milk. Add the spinach, onion, cheese, flour, Italian seasoning, salt, and pepper and whisk until well combined. 3. Evenly divide the egg mixture between the muffin cups. Bake for 25 to 30 minutes, or until the eggs are set and fully cooked through (160°F). 4. Store leftovers in an airtight container in the refrigerator for up to 5 days. To reheat, microwave on

high for 60 to 90 seconds, or until heated through. STORAGE TIP: You can freeze these egg muffins for up to 3 months. I suggest thawing them first before reheating them in the microwave. I like to pull one or two out of the freezer the night before and let them thaw in the refrigerator overnight, then quickly warm them up in the microwave. VARIATION TIP: Swap out the spinach for any leafy green you have on hand. Per Serving (1 muffin): Calories: 86; Total fat: 5g; Saturated fat: 2g; Sodium: 181mg; Carbohydrates: 4g; Sugar: 1g; Fiber: 0g; Protein: 6g

Avocado-Tomato Omelet GLUTEN-FREE

NUT-FREE

SOY-FREE

VEGETARIAN

A heart-healthy breakfast worth waking up for, this omelet is full of juicy tomato and creamy avocado, enfolded together with a thin layer of eggs. This simple yet delicious dish packs in the protein and healthy fats, while staying low carb. Add a slice of whole wheat toast on the side to balance your macronutrients out, if desired. SERVES: 2 PREP TIME: 10 minutes COOK TIME: 16 minutes

Nonstick cooking spray 1 small avocado, diced 1 medium tomato, cored, seeded, and diced 1 tablespoon freshly squeezed lime juice 4 large eggs ½ cup shredded sharp Cheddar cheese, divided 2 tablespoons low-fat sour cream, divided Chopped fresh cilantro, for garnish (optional)

1. Spray a medium skillet with nonstick cooking spray and set over medium heat. 2. Stir the diced avocado, tomato, and lime juice together in a small bowl; set aside. 3. In a separate small bowl, whisk the eggs, then pour half of the eggs into the skillet, tilting the skillet so the egg evenly covers the skillet. Scatter half of the avocado and tomato on half of the eggs. Sprinkle with ¼ cup of shredded cheese.

4. Cook until the bottom is slightly golden and the edges are set, about 5 minutes. Fold the half without any toppings over onto the other half of the eggs and toppings. Continue cooking until the center is set, about 3 minutes. Remove from the skillet and top with 1 tablespoon of sour cream and garnish with fresh cilantro (if using). 5. Repeat with the remaining ingredients to make another omelet. Per Serving: Calories: 454; Total fat: 36g; Saturated fat: 12g; Sodium: 343mg; Carbohydrates: 14g; Sugar: 3g; Fiber: 8g; Protein: 23g

Spicy Rosemary Roasted Nuts

CHAPTER 6

Snacks and Sides No-Bake Date Nut Bars Nutty Snack Mix Parmesan Kale Chips Chili-Lime Popcorn Spicy Rosemary Roasted Nuts Peanut Butter Energy Bites Coconut-Mango Yogurt Parfait Apple Nachos Lemony Roasted Asparagus Corn, Avocado, and Tomato Medley Roasted Broccoli and Cauliflower with Turkey Bacon Sautéed Zucchini Ribbons with Cherry Tomatoes

No-Bake Date Nut Bars DAIRY-FREE

GLUTEN-FREE

SOY-FREE

VEGAN

A simple sweet snack, these date nut bars have no added sugar and plenty of protein and fiber. No need to turn on the oven; these are an easy, no-bake treat to snack on all week long. If you don’t have any chia seeds, you can substitute ground flaxseed. MAKES: 12 bars PREP TIME: 10 minutes, plus 2 hours to set 1½ cups pitted Medjool dates 1 cup walnuts ½ cup almonds ¼ cup chia seeds

2 tablespoons unsweetened cocoa powder 1 teaspoon vanilla extract ⅛ teaspoon salt

1. Line an 8-inch square baking pan with parchment paper and set it aside. 2. In a food processor or highpowered blender, combine the dates, walnuts, and almonds. Pulse and process until the dates and nuts break down and start to form a ball. Add the chia seeds, cocoa powder, vanilla, and salt. Process until well combined. 3. Transfer the mixture to the prepared baking pan, pressing it evenly into the bottom. Refrigerate for about 2 hours, or until firm. Cut into 12 bars to serve. Store, covered, in the refrigerator for up to 1 week.

PREP TIP: If your dates are too firm, soak them in hot water for 5 to 15 minutes, then drain them and pat dry before adding to the recipe. Per Serving (1 bar): Calories: 167; Total fat: 10g; Saturated fat: 1g; Sodium: 27mg; Carbohydrates: 19g; Sugar: 12g; Fiber: 5g; Protein: 4g

Nutty Snack Mix DAIRY-FREE VEGETARIAN

GLUTEN-FREE

SOY-FREE

VEGAN OPTION (SEE HEADNOTE)

This tasty mix is a nut lover’s delight. It’s crunchy and sweet and hits the spot for an afternoon snack. Nuts are a heart-healthy addition to your diet, but they also are high in calories, so it’s smart to be mindful of the portion size. To make this mix vegan, use pure maple syrup instead of honey. SERVES: 10 PREP TIME: 5 minutes COOK TIME: 15 minutes 2 cups gluten-free whole-grain cereal ½ cup unsalted cashew halves ½ cup unsalted peanuts

½ cup unsweetened dried cranberries ½ cup golden raisins ⅔ cup natural creamy peanut butter ⅓ cup honey ½ teaspoon salt

1. Preheat the oven to 375°F. Line a baking sheet with a silicone baking mat or parchment paper and set it aside. 2. In a large bowl, combine the cereal, cashews, peanuts, dried cranberries, and raisins. Set the mixture aside. 3. In a medium glass bowl (or other microwave-safe bowl), combine the peanut butter, honey, and salt. Microwave on high for 1 minute, or until the peanut butter is melted, stirring every 20 to 30 seconds. Stir until well combined, then pour the peanut butter mixture over the cereal-nut mix. Stir until everything is evenly coated. Pour the mixture

onto the prepared baking sheet, spreading it across the entire sheet. 4. Bake for 15 minutes, stirring every 5 minutes, or until the coating is set. Allow the mixture to cool. Store it in an airtight container for up to 1 week. VARIATION TIP: Feel free to use whichever nuts you prefer, as well as any type of natural nut butter. Per Serving: Calories: 284; Total fat: 16g; Saturated fat: 3g; Sodium: 150mg; Carbohydrates: 33g; Sugar: 21g; Fiber: 3g; Protein: 8g

Parmesan Kale Chips GLUTEN-FREE

NUT-FREE

SOY-FREE

This recipe will satisfy your craving for a savory, crunchy snack. Kale is often considered a “superfood” because it is so nutrient-dense. Kale is a good source of dietary fiber, vitamin K, vitamin A, vitamin C, folate, manganese, copper, potassium, calcium, and more. This simple recipe highlights the versatility of kale and just how delicious it can be. SERVES: 4 PREP TIME: 5 minutes COOK TIME: 20 minutes 1 bunch kale 1 tablespoon extra-virgin olive oil

3 garlic cloves, minced ¼ teaspoon salt ¼ cup finely shredded Parmesan cheese

1. Preheat the oven to 300°F. 2. Rinse the kale and pat it completely dry. Remove the ribs from the kale, coarsely chop the leaves, and place them in a large bowl. Toss with the olive oil, garlic, and salt. Transfer the kale to a baking sheet, spreading it evenly without crowding. If needed, make two batches. 3. Bake for 20 minutes, stirring the kale halfway through. Allow the chips to slightly cool, then sprinkle them with Parmesan cheese. Serve immediately. Store any leftovers in an airtight container for up to 5 days. PREP TIP: If you have a salad spinner, use it to help completely dry the kale before adding the olive oil. If

the kale still has moisture on it, it will be soggy instead of crispy. Per Serving: Calories: 75; Total fat: 5g; Saturated fat: 1g; Sodium: 271mg; Carbohydrates: 4g; Sugar: 1g; Fiber: 1g; Protein: 3g

Chili-Lime Popcorn DAIRY-FREE FREE

GLUTEN-FREE

NUT-FREE

SOY-

VEGAN

Cuddle up for movie night with a bowl of this zesty popcorn. Popcorn is considered a whole grain, adding fiber, B vitamins, manganese, phosphorus, and magnesium to your diet. This wholesome snack is a fun change from traditional salt and butter popcorn. Adjust the seasoning amounts as needed to fit your flavor preferences. SERVES: 8 PREP TIME: 5 minutes COOK TIME: 10 minutes 1 tablespoon avocado oil ½ cup popcorn kernels

2 teaspoons chili powder ½ teaspoon salt ¼ teaspoon garlic powder 1 lime

1. In a large, heavy saucepan, heat the avocado oil over medium heat. Add the popcorn kernels and cover with a lid. 2. Reduce the heat and shake the pan occasionally, helping all the kernels pop and preventing burning the already-popped kernels, 6 to 7 minutes. When the popping slows, remove the pan from the heat, still covered, and allow the popcorn to slightly cool. 3. Transfer the popcorn to a large bowl, discarding any kernels that did not pop. Sprinkle the chili powder, salt, and garlic powder over the popcorn, and grate the zest of the lime over the top. Lightly toss it to ensure the

popcorn is evenly coated. Right before serving, cut the lime in half and squeeze the fresh juice over the popcorn, tossing to coat. Per Serving: Calories: 81; Total fat: 3g; Saturated fat: 0g; Sodium: 166mg; Carbohydrates: 13g; Sugar: 0g; Fiber: 3g; Protein: 2g

Spicy Rosemary Roasted Nuts DAIRY-FREE

GLUTEN-FREE

SOY-FREE

VEGAN

Nuts are a good source of fiber, healthy fats, and plant-based protein. This recipe offers a sweet and spicy option for your afternoon or on-the-go snack. If you don’t have fresh rosemary, you can substitute 1 teaspoon ground rosemary or 2 teaspoons dried rosemary needles. SERVES: 10 PREP TIME: 5 minutes COOK TIME: 20 minutes 2½ cups unsalted mixed nuts 2 tablespoons pure maple syrup 1 tablespoon extra-virgin olive oil

2 tablespoons finely chopped fresh rosemary ¾ teaspoon salt ¼ teaspoon cayenne pepper

1. Preheat the oven to 350°F. Line a baking sheet with a silicone baking mat or parchment paper and set it aside. 2. In a large bowl, combine the nuts, maple syrup, and olive oil. Sprinkle the rosemary, salt, and cayenne pepper over the nuts and stir to evenly coat. Transfer the nuts to the prepared baking sheet, spreading them out evenly. 3. Bake for 15 to 20 minutes, stirring twice during baking, or until the nuts are fragrant and golden. Store in an airtight container at room temperature for up to 1 week. Per Serving: Calories: 226; Total fat: 19g; Saturated fat: 3g; Sodium: 179mg; Carbohydrates: 11g; Sugar: 2g; Fiber: 3g; Protein: 6g

Peanut Butter Energy Bites DAIRY-FREE

GLUTEN-FREE

SOY-FREE

VEGAN

A fun food trend I was more than happy to jump on was protein balls. These fun, perfectly portioned snacks can be made in so many different ways. In this version, I use both creamy peanut butter and peanut butter powder, which can be found near the regular peanut butter at the grocery store. Each ball is full of fiber, protein, and healthy fats, giving you a boost of energy to help you through until your next meal. MAKES: 20 balls PREP TIME: 10 minutes

1 cup natural peanut butter ½ cup peanut butter powder ½ cup ground flaxseed 2 tablespoons pure maple syrup ½ teaspoon vanilla extract ½ teaspoon ground cinnamon ⅛ teaspoon salt

1. In a medium bowl, stir the peanut butter, peanut butter powder, flaxseed, maple syrup, vanilla, cinnamon, and salt with a silicone spatula until well combined. 2. Take about 1 tablespoon of the mixture at a time and roll it into a ball. Repeat until all the mixture is rolled into balls. Store in an airtight container in the refrigerator for up to 1 week. Per Serving (2 balls): Calories: 219; Total fat: 17g; Saturated fat: 3g; Sodium: 50mg; Carbohydrates: 11g; Sugar: 5g; Fiber: 3g; Protein: 11g

Coconut-Mango Yogurt Parfait GLUTEN-FREE

SOY-FREE

VEGETARIAN

This tropical parfait is full of goodfor-you nutrients. With sweet mango and crunchy nuts, it is a good source of vitamin A, vitamin C, calcium, and fiber. I like using a mix of yogurts for this parfait, because the coconut milk yogurt adds extra flavor, while the Greek yogurt provides extra protein. If you prefer, you can puree the mango and blend it in with the yogurt. SERVES: 2 PREP TIME: 10 minutes COOK TIME: 7 minutes

2 tablespoons unsweetened coconut flakes 2 tablespoons quick or rolled oats 2 tablespoons chopped pecans 1 teaspoon pure maple syrup ½ cup plain unsweetened vanilla coconut milk yogurt ½ cup plain nonfat Greek yogurt 1 cup cubed fresh mango 2 teaspoons grated lemon zest

1. In a large skillet over medium-low heat, combine the coconut flakes, oats, pecans, and maple syrup. Cook for 4 to 7 minutes, stirring constantly, until it is fragrant and most of the coconut is golden brown. Remove from the skillet and cool it completely. 2. Combine the coconut milk yogurt and the Greek yogurt in a small bowl and spoon it into two glasses or bowls, dividing it evenly between them. Evenly divide the mango cubes between the bowls, then top each with 1 teaspoon of

lemon zest. 3. Top each parfait with half of the toasted coconut mixture and serve immediately. STORAGE TIP: If you will not be eating these parfaits immediately, do not top with the toasted coconut mixture, as it will get soggy. Store the yogurt, mango, and lemon zest together covered in the refrigerator for up to 3 days, then add the toasted coconut mixture just before serving. Per Serving: Calories: 228; Total fat: 8g; Saturated fat: 2g; Sodium: 70mg; Carbohydrates: 29g; Sugar: 20g; Fiber: 4g; Protein: 12g

Apple Nachos GLUTEN-FREE

SOY-FREE

VEGETARIAN

Take snacking on an apple to the next level with these fun apple nachos. The carbohydrates in the apple slices are balanced with healthy fats and protein from drizzles of peanut butter and Greek yogurt. Add a sprinkle of semisweet chocolate chips and they are hard to resist. Grab a friend or two to share this sweet snack with after your morning workout or as an afternoon pick-me-up. SERVES: 3 PREP TIME: 10 minutes 2 medium apples, any variety, cored and thinly sliced

1 tablespoon freshly squeezed lemon juice ⅓ cup creamy natural peanut butter ¼ cup plain nonfat Greek yogurt 1 teaspoon honey 1 tablespoon mini semisweet chocolate chips or cacao nibs

1. Arrange the apple slices on a large plate in a circular overlapping pattern. Sprinkle the lemon juice over them. 2. In a small microwave-safe bowl, heat the peanut butter in the microwave for 30 seconds, or until melted. Drizzle across the apple slices. In a separate small bowl, stir together the yogurt and honey, then drizzle the mixture over the apple slices. Sprinkle the mini chocolate chips over the slices. Serve immediately. STORAGE TIP: The apple nachos may be stored, covered, in the refrigerator for 1 to 2 days, though browning may occur. If you are planning on storing

leftovers, you can purchase citric acid or other fruit fresh products to help prevent the apples from turning brown. Per Serving: Calories: 252; Total fat: 15g; Saturated fat: 3g; Sodium: 13mg; Carbohydrates: 26g; Sugar: 18g; Fiber: 4g; Protein: 9g

Lemony Roasted Asparagus DAIRY-FREE FREE

GLUTEN-FREE

NUT-FREE

SOY-

VEGAN

This is a simple side that packs a punch. The tender-crisp asparagus includes a bright burst of lemon flavor. The asparagus makes a great side dish for your meal, or you can chop it up and add it to a casserole, soup, or pasta dish. SERVES: 4 PREP TIME: 5 minutes COOK TIME: 15 minutes 1 pound asparagus, ends trimmed 2 tablespoons extra-virgin olive oil Juice and grated zest of ½ lemon

¼ teaspoon salt ¼ teaspoon freshly ground black pepper

1. Preheat the oven to 400°F. Line a baking sheet with a silicone baking mat or aluminum foil. 2. Place the asparagus on the prepared baking sheet and drizzle with the olive oil, rubbing to fully coat all the spears. 3. Sprinkle with the lemon juice, lemon zest, salt, and pepper. Lightly toss the asparagus to distribute the toppings, then evenly space the spears across the baking sheet. 4. Bake for 12 to 15 minutes, or until tender-crisp. Serve immediately. Store any leftovers in an airtight container in the refrigerator for up to 4 days. SUBSTITUTION TIP: You can use avocado or canola oil instead of olive oil.

VARIATION TIP: Add some Parmesan cheese shavings during the last 5 minutes of baking. (This option will not be dairy-free or vegan.) Try broccoli florets instead of asparagus and increase the baking time to 20 to 25 minutes. Per Serving: Calories: 84; Total fat: 7g; Saturated fat: 1g; Sodium: 148mg; Carbohydrates: 5g; Sugar: 2g; Fiber: 2g; Protein: 3g

Corn, Avocado, and Tomato Medley DAIRY-FREE FREE

GLUTEN-FREE

NUT-FREE

SOY-

VEGAN

This easy, quick, and flavorful side dish will please any crowd, or you can serve it as an appetizer with chips. Canned vegetables can be a part of a healthy diet; however, I always recommend choosing a nosalt-added or reduced-sodium version. If there isn’t a lower-sodium option, you can drain and rinse the canned produce, which will decrease the sodium content by up to 40 percent. MAKES: 6½ cups

PREP TIME: 15 minutes 1 (15-ounce) can corn, drained and rinsed 1 (14½-ounce) can no-salt-added diced tomatoes, drained 1 (10-ounce) can diced tomatoes with lime juice and cilantro, drained 1 large avocado, peeled, pitted, and diced ½ medium red onion, diced ¼ cup packed chopped fresh cilantro 1 tablespoon extra-virgin olive oil 1 teaspoon grated lime zest 1 teaspoon freshly squeezed lime juice ½ teaspoon salt ¼ teaspoon freshly ground black pepper

1. In a large bowl, stir the corn, tomatoes, avocado, red onion, cilantro, olive oil, lime zest, lime juice, salt, and pepper until well combined. 2. Serve right away, or cover and place in the refrigerator for at least 30 minutes to allow the flavors to combine and develop. Store any

leftovers, covered, in the refrigerator for up to 5 days. Per Serving (½ cup): Calories: 60; Total fat: 4g; Saturated fat: 0g; Sodium: 138mg; Carbohydrates: 7g; Sugar: 2g; Fiber: 3g; Protein: 1g

Roasted Broccoli and Cauliflower with Turkey Bacon DAIRY-FREE

GLUTEN-FREE

NUT-FREE

SOY-

FREE

Roasting vegetables brings out their natural sweetness, heightening the overall flavor. These cruciferous vegetables are no exception. With simple seasoning and the addition of turkey bacon, this easy, delicious side dish is sure to be on your menu again and again. If you don’t have enough room on one baking sheet to spread out your vegetables, divide them in half to make two batches.

SERVES: 4 PREP TIME: 15 minutes COOK TIME: 25 minutes 2 cups chopped broccoli florets 2 cups chopped cauliflower florets 2 tablespoons extra-virgin olive oil ⅛ teaspoon salt ⅛ teaspoon freshly ground black pepper 6 lean turkey bacon slices 2 scallions, green and white parts, sliced

1. Preheat the oven to 400°F. Line a baking sheet with a silicone baking mat or parchment paper and set it aside. 2. In a large bowl, combine the broccoli, cauliflower, olive oil, salt, and pepper. Spread the vegetable mixture across the prepared baking sheet and bake for 10 minutes. 3. Remove the vegetables from the oven and stir. Place the turkey

bacon slices on top of the vegetables, then return to the oven and bake for an additional 15 minutes, or until the vegetables and bacon reach your desired level of crispiness. 4. Let the mixture cool slightly, then transfer the broccoli and cauliflower to a serving bowl. Chop the bacon, then stir it into the vegetables. Garnish with the chopped scallions and serve warm. 5. Refrigerate any leftovers in an airtight container for up to 7 days. Per Serving: Calories: 124; Total fat: 10g; Saturated fat: 2g; Sodium: 267mg; Carbohydrates: 7g; Sugar: 2g; Fiber: 2g; Protein: 5g

Sautéed Zucchini Ribbons with Cherry Tomatoes DAIRY-FREE FREE

GLUTEN-FREE

NUT-FREE

SOY-

VEGAN

This colorful side dish is a flavorful way to get in your vegetable servings. The juicy burst of the tomatoes perfectly complements the zucchini, and the lemon juice and zest balance it all out with just a bit of sweetness and tang. If you are unable to form ribbons, you can simply slice the zucchini into thin rounds. SERVES: 4

PREP TIME: 10 minutes COOK TIME: 10 minutes 1 medium zucchini 1 tablespoon extra-virgin olive oil ½ medium yellow onion, diced 1 cup halved cherry tomatoes 2 garlic cloves, minced ¼ teaspoon salt ⅛ teaspoon freshly ground black pepper 1 tablespoon freshly squeezed lemon juice 1 teaspoon grated lemon zest

1. Using a vegetable peeler or mandoline, peel the zucchini lengthwise to form thin ribbons. 2. In a large skillet, heat the olive oil over medium heat. Add the zucchini and onion and cook until they begin to soften, 3 to 5 minutes. Add the tomatoes, garlic, salt, and pepper and cook until the zucchini is tender-crisp and the tomatoes have started to collapse, about 5 minutes.

3. Stir in the lemon juice and cook for 1 more minute. Transfer to a serving dish and garnish with the lemon zest; serve hot. Refrigerate any leftovers in an airtight container for up to 5 days. Per Serving: Calories: 53; Total fat: 4g; Saturated fat: 1g; Sodium: 152mg; Carbohydrates: 5g; Sugar: 3g; Fiber: 1g; Protein: 1g

Caprese Pasta Salad

CHAPTER 7

Soups, Salads, and Sandwiches Lighter Clam Chowder Slow Cooker Quinoa Beef Stew Comforting White Bean and Kale Soup Chicken Vegetable Noodle Soup Red Lentil Soup Apple and Walnut Green Salad with Apple Cider Vinaigrette Raspberry Spinach Salad with Raspberry Vinaigrette Lemon Pepper Tuna Salad Mediterranean-Style Egg Salad

Shrimp Cobb Salad Southwestern-Style Chopped Salad with Chipotle-Lime Dressing Caprese Pasta Salad Turkey, Avocado, and Hummus RollUps Open-Faced Salmon Sandwich with Yogurt Dill Sauce Roasted Broccoli Grilled Cheese Sandwich Chicken Pesto Panini

Lighter Clam Chowder GLUTEN-FREE OPTION (SEE HEADNOTE) FREE

NUT-

SOY-FREE

This healthier-for-you clam chowder uses 2% milk instead of heavy cream. This yields a creamy consistency while lowering the fat and calories. I like to use plenty of vegetables to add vitamins, minerals, and fiber. To make this gluten-free, substitute 2 tablespoons of cornstarch for the flour. SERVES: 6 PREP TIME: 10 minutes COOK TIME: 20 minutes 2 tablespoons extra-virgin olive oil

1 medium white onion, diced 2 celery stalks, diced ¼ cup all-purpose flour 3 garlic cloves, minced 3 cups 2% reduced-fat milk 1 cup reduced-sodium vegetable stock 4 medium red potatoes, cut into ½-inch cubes 1 bay leaf ½ teaspoon dried thyme ¼ teaspoon freshly ground black pepper 2 (6½-ounce) cans reduced-sodium clams with juice 2 scallions, green and white parts, thinly sliced (for garnish) Oyster crackers , for serving (optional)

1. In a large stockpot, heat the olive oil over medium heat. Add the onion and celery and cook until the onion is translucent, 4 to 5 minutes, stirring often. Add the flour and garlic and cook for 1 minute, stirring continuously and scraping any browned bits from the bottom of the pot.

2. Add the milk, vegetable stock, potatoes, bay leaf, thyme, and pepper. Bring to a simmer and cook until the potatoes are tender, about 10 minutes, stirring occasionally. Discard the bay leaf. 3. Stir in the clams and juice and cook until heated through, about 3 more minutes. Garnish with the scallions. Serve hot with oyster crackers (if using). INGREDIENT TIP: Canned clams can be very high in sodium. Try looking for ones that are lower in sodium, such as Bar Harbor brand. PREP TIP: If you want a smoother consistency, use an immersion blender to puree the potatoes in the soup before adding the clams. Per Serving: Calories: 270; Total fat: 8g; Saturated fat: 2g; Sodium: 373mg; Carbohydrates: 36g; Sugar: 9g; Fiber: 3g; Protein: 15g

Slow Cooker Quinoa Beef Stew DAIRY-FREE

GLUTEN-FREE

NUT-FREE

SOY-

FREE

Quinoa is technically a seed but is also considered a whole grain and is gluten-free. It’s a nutritional powerhouse, boasting nutrients like fiber, magnesium, folate, phosphorus, zinc, and manganese. And it’s a complete protein, containing all nine essential amino acids. No slow cooker? No problem. See the tip. SERVES: 6 PREP TIME: 10 minutes COOK TIME: 4 to 8 hours

1 tablespoon extra-virgin olive oil 1 pound lean stewing beef, cut into 1-inch cubes 1 medium yellow onion, diced 1 large carrot, diced 2 celery stalks, diced 3 garlic cloves, minced 4 cups reduced-sodium beef stock 1 (14½-ounce) can no-salt-added diced tomatoes 2 medium red potatoes, cut into ½-inch cubes ½ cup frozen peas ½ cup quinoa 3 bay leaves ½ teaspoon freshly ground black pepper ¼ teaspoon salt

1. In a large skillet, heat the olive oil over medium heat. Add the beef and cook until browned, 3 to 4 minutes. Add the onion, carrot, celery, and garlic and cook for 5 minutes, stirring occasionally. Transfer the ingredients to a slow cooker. 2. Stir in the beef stock, diced

tomatoes with their juices, potatoes, peas, quinoa, bay leaves, pepper, and salt. Cover and cook on high for 3 to 4 hours or on low for 6 to 8 hours. Discard the bay leaves prior to serving. 3. Refrigerate any leftovers in an airtight container for up to 5 days. VARIATION TIP: If you don’t have a slow cooker, you can cook this on the stovetop. Cook the stew meat and vegetables in a large stockpot instead of a skillet. Skip transferring to the slow cooker and add the remaining ingredients to the pot. Cook on low, covered, for 45 minutes to 1 hour, stirring occasionally, or until the meat is tender and fully cooked. Per Serving: Calories: 247; Total fat: 7g; Saturated fat: 2g; Sodium: 193mg; Carbohydrates: 27g; Sugar: 4g; Fiber: 5g; Protein: 21g

Comforting White Bean and Kale Soup DAIRY-FREE FREE

GLUTEN-FREE

NUT-FREE

SOY-

VEGAN

Nothing is better than a hot bowl of soup when you need some comfort. This plant-based, nutrient-rich soup warms both the body and the soul. You can substitute baby kale for regular, mature kale and skip having to remove the stems. SERVES: 6 PREP TIME: 10 minutes COOK TIME: 30 minutes 1 tablespoon extra-virgin olive oil 1 medium yellow onion, diced 2 garlic cloves, minced

3 (15-ounce) cans reduced-sodium cannellini beans, drained and rinsed 4 cups reduced-sodium vegetable stock 2 cups water 4 cups stemmed and chopped kale 2 tablespoons freshly squeezed lemon juice ½ teaspoon paprika ½ teaspoon freshly ground black pepper ¼ teaspoon salt

1. In a large stockpot, heat the olive oil over medium-high heat. Add the onion and cook for 4 to 5 minutes, until it starts to turn translucent. Add the garlic and sauté for 30 to 60 seconds, or until fragrant. 2. Stir in the beans, vegetable stock, water, kale, lemon juice, paprika, pepper, and salt. Bring to a boil, reduce the heat to low, and simmer for 20 minutes, or until the kale is tender and slightly wilted. Serve the soup hot.

STORAGE TIP: To freeze, allow the soup to cool, then portion it into freezer containers. Keep in the freezer for up to 3 months. When ready to eat, thaw the soup overnight in the refrigerator, then reheat in a stockpot on the stovetop. Alternatively, you can reheat it from frozen in an electric pressure cooker on high for 20 minutes. Add ¼ cup water to the pressure cooker to help it come up to pressure. Per Serving: Calories: 204; Total fat: 3g; Saturated fat: 0g; Sodium: 103mg; Carbohydrates: 34g; Sugar: 2g; Fiber: 9g; Protein: 12g

Chicken Vegetable Noodle Soup DAIRY-FREE

NUT-FREE

SOY-FREE

Chicken noodle soup is a classic comfort meal often served on rainy days or when you’re sick. I have included more vegetables than the usual carrots and celery to make it an even better dish to help get you through the day. Using frozen vegetables keeps things simple, while still adding nutrients. SERVES: 6 PREP TIME: 5 minutes COOK TIME: 30 minutes 1 tablespoon extra-virgin olive oil 1 small yellow onion, diced

1 celery stalk, chopped 4 (14½-ounce) cans reduced-sodium chicken stock 1 pound boneless, skinless chicken breast, cut into ½inch pieces 2 cups egg noodles 2 cups frozen mixed vegetables (such as carrots, green beans, corn, and peas) 1 bay leaf 1 teaspoon Italian seasoning ¼ teaspoon freshly ground black pepper

1. In a large stockpot, heat the olive oil over medium-high heat. Add the onion and celery and cook until tender, about 5 minutes. Pour in the stock, then stir in the chicken, noodles, mixed vegetables, and bay leaf. Sprinkle in the Italian seasoning and black pepper. 2. Bring the soup to a boil, reduce the heat to low, and simmer for 20 minutes, stirring occasionally. Remove and discard the bay leaf. Serve the soup hot.

3. Refrigerate any leftovers in an airtight container for up to 7 days. STORAGE TIP: If you are planning to freeze this soup, do not add the noodles during the cooking process, as they typically do not hold up well when frozen. After removing from the freezer, reheat the soup in a large stockpot and separately cook the noodles, drain the water, and add them to the soup. Per Serving: Calories: 211; Total fat: 5g; Saturated fat: 1g; Sodium: 632mg; Carbohydrates: 19g; Sugar: 4g; Fiber: 3g; Protein: 22g

Red Lentil Soup DAIRY-FREE FREE

GLUTEN-FREE

NUT-FREE

SOY-

VEGAN

Lentils are protein-rich, making them an important staple in many plantbased diets. This soup highlights the humble lentil and adds complementary vegetables and seasonings to enhance the aroma and flavor of the dish. SERVES: 6 PREP TIME: 5 minutes COOK TIME: 30 minutes 2 tablespoons extra-virgin olive oil 1 medium yellow onion, diced 1 celery stalk, diced 3 garlic cloves, minced 1½ tablespoons tomato paste

5 cups reduced-sodium vegetable stock 2 cups water 1½ cups red lentils, rinsed 1 large carrot, diced 1 bay leaf 1 teaspoon ground cumin 1 teaspoon Italian seasoning ¼ teaspoon salt ¼ teaspoon freshly ground black pepper 3 tablespoons freshly squeezed lemon juice 2 teaspoons grated lemon zest

1. In a large stockpot, heat the olive oil over medium-high heat. Add the onion and celery and cook for about 5 minutes, or until just tender. Add the garlic and tomato paste and sauté for 1 minute. 2. Add the vegetable stock, water, lentils, carrot, bay leaf, cumin, Italian seasoning, salt, and black pepper. Bring to a boil, reduce the heat to low, and simmer for 20 minutes, or until the lentils are soft.

3. Remove from the heat, discard the bay leaf, and stir in the lemon juice and zest. Serve the soup hot. Refrigerate the leftovers in an airtight container for up to 5 days. STORAGE TIP: To freeze, allow the soup to cool, then portion into freezer containers. Store in the freezer for up to 3 months. When ready to eat, thaw overnight in the refrigerator and reheat in a stockpot on the stovetop. Alternatively, you can reheat it from frozen in an electric pressure cooker on high for 20 minutes. Add ¼ cup water to the pressure cooker to help it come up to pressure. Per Serving: Calories: 233; Total fat: 6g; Saturated fat: 1g; Sodium: 115mg; Carbohydrates: 35g; Sugar: 2g; Fiber: 6g; Protein: 12g

Apple and Walnut Green Salad with Apple Cider Vinaigrette GLUTEN-FREE

SOY-FREE

VEGETARIAN

This salad is tangy and sweet, making for a great side salad for lunch or dinner. The toasted walnuts and feta cheese provide protein that will help satisfy your hunger, while the greens, apple, and dried cranberries balance out the flavor profile and provide even more nutrients. SERVES: 6 PREP TIME: 15 minutes

COOK TIME: 10 minutes ½ cup raw walnuts, chopped 6 cups mixed chopped leafy greens 1 large apple, any variety, cored and chopped ½ cup feta cheese crumbles ⅓ cup unsweetened dried cranberries ¾ cup Apple Cider Vinaigrette, or store-bought

1. Preheat the oven to 450°F. Line a baking sheet with a silicone baking mat or parchment paper. 2. Spread out the walnuts on the prepared baking sheet and bake for 8 to 10 minutes, or until fragrant and lightly toasted. Allow the nuts to cool. 3. In a large bowl, toss the leafy greens, apple, feta cheese, and dried cranberries. Add the walnuts after they have cooled. Drizzle with the vinaigrette when ready to serve. 4. If not serving right away, store

the salad and vinaigrette in separate airtight containers in the refrigerator for up to 5 days. Per Serving: Calories: 253; Total fat: 23g; Saturated fat: 4g; Sodium: 203mg; Carbohydrates: 17g; Sugar: 11g; Fiber: 3g; Protein: 4g

Raspberry Spinach Salad with Raspberry Vinaigrette GLUTEN-FREE

SOY-FREE

VEGETARIAN

This fresh and bright salad is brimming with nutrients, including iron, vitamin K, folate, fiber, and antioxidants like vitamin C. Swap out the raspberries for strawberries or simply add additional berries to make this salad even more colorful. SERVES: 4 PREP TIME: 10 minutes 6 ounces baby spinach 6 ounces fresh raspberries ½ cup shredded mozzarella cheese ½ cup unsweetened shredded coconut

½ cup slivered almonds ½ cup Raspberry Vinaigrette, or store-bought

1. In a large bowl, toss the spinach, raspberries, cheese, and coconut. When ready to serve, add the almonds and drizzle with the vinaigrette. 2. If not serving right away, store the salad and vinaigrette in separate airtight containers in the refrigerator for up to 3 days. PREP TIP: If desired, you can toast the coconut before adding it to the salad. Heat a large skillet over mediumlow heat. Add the coconut flakes and cook for 4 to 7 minutes, stirring constantly, until fragrant and golden brown. Remove from the pan and cool completely before adding to the salad. Per Serving: Calories: 371; Total fat: 33g; Saturated fat: 8g; Sodium: 140mg; Carbohydrates: 13g; Sugar: 5g; Fiber: 3g; Protein: 7g

Lemon Pepper Tuna Salad GLUTEN-FREE

NUT-FREE

SOY-FREE

This tuna salad has a burst of bright lemon flavor and tangy Greek yogurt. Using Greek yogurt instead of mayonnaise reduces the fat and calorie content and increases the protein. I call for chunk light tuna, though albacore tuna could be used as well. Serve it as suggested over salad, or, if the meal doesn’t have to be gluten-free, in a sandwich with two slices of whole wheat bread. SERVES: 4 PREP TIME: 5 minutes

2 (5-ounce) cans chunk light tuna packed in water,

2 (5-ounce) cans chunk light tuna packed in water, drained ¼ cup plain nonfat Greek yogurt 1 medium shallot, finely chopped 2 tablespoons freshly squeezed lemon juice 2 teaspoons grated lemon zest ½ teaspoon freshly ground black pepper 4 cups arugula

1. In a medium bowl, combine the tuna, yogurt, shallot, lemon juice, lemon zest, and pepper until mixed. 2. Serve the salad over the arugula. 3. Refrigerate any leftovers in an airtight container for up to 5 days. Per Serving: Calories: 72; Total fat: 1g; Saturated fat: 0g; Sodium: 168mg; Carbohydrates: 2g; Sugar: 1g; Fiber: 0g; Protein: 14g

Mediterranean-Style Egg Salad DAIRY-FREE FREE

GLUTEN-FREE

NUT-FREE

SOY-

VEGETARIAN

This salad has crunch, tang, and plenty of protein to fuel your afternoon or evening. The zesty Mediterranean-inspired ingredients in this recipe make it a flavorful, quick, and simple lunch. Serve it with gluten-free crackers, or, if the meal doesn’t need to be gluten-free, in a sandwich with two slices of whole wheat bread. SERVES: 4 PREP TIME: 25 minutes 4 large hard-boiled eggs, peeled and chopped

2 medium Roma tomatoes, chopped 1 medium avocado, peeled, pitted, and chopped ⅓ cup sliced black olives 2 tablespoons finely minced red onion 2 tablespoons extra-virgin olive oil 1 tablespoon freshly squeezed lemon juice ¼ teaspoon salt ¼ teaspoon freshly ground black pepper ¼ cup chopped fresh parsley, for garnish (optional)

1. In a large bowl, combine the eggs, tomatoes, avocado, olives, onion, olive oil, lemon juice, salt, and pepper. Mix well. Garnish with the parsley (if using). Serve right away or chill first (see tip). 2. Refrigerate any leftovers in an airtight container for up to 5 days. PREP TIP: This salad is best served chilled. If you have time, cover and refrigerate for at least 2 hours before serving. Per Serving: Calories: 246; Total fat: 21g; Saturated fat: 4g; Sodium: 298mg; Carbohydrates: 9g; Sugar: 3g; Fiber: 5g; Protein: 8g

Shrimp Cobb Salad DAIRY-FREE

GLUTEN-FREE

NUT-FREE

SOY-

FREE

The shrimp flavors shine in this hearty and colorful salad. It makes for a filling lunch or easy weeknight dinner. Shrimp is a good source of protein, selenium, iron, vitamin B12, phosphorus, iodine, and niacin. It’s also high in omega-3 and omega-6 fatty acids, as well as the antioxidant astaxanthin. SERVES: 4 PREP TIME: 15 minutes COOK TIME: 5 minutes 2 tablespoons freshly squeezed lemon juice 2 tablespoons extra-virgin olive oil, divided ½ teaspoon Dijon mustard

½ teaspoon paprika ¼ teaspoon salt ¼ teaspoon freshly ground black pepper 1 pound large shrimp, peeled and deveined 6 cups chopped romaine lettuce 2 large hard-boiled eggs, peeled and chopped 1 cup frozen petite corn kernels, thawed 1 medium avocado, peeled, pitted, and chopped 1 small English cucumber, halved and sliced

1. In a small bowl, whisk together the lemon juice, 1½ tablespoons of olive oil, mustard, paprika, salt, and pepper. Set aside. 2. In a large skillet, heat the remaining ½ tablespoon of olive oil over medium heat. Add the shrimp and cook for 2 minutes on each side, or until pink and cooked through. 3. Assemble the salad by topping the lettuce with rows of eggs, corn, avocado, cucumber, and cooked shrimp. Drizzle with the

dressing and toss everything just before serving. Per Serving: Calories: 332; Total fat: 19g; Saturated fat: 3g; Sodium: 738mg; Carbohydrates: 20g; Sugar: 4g; Fiber: 6g; Protein: 22g

Southwestern-Style Chopped Salad with Chipotle-Lime Dressing GLUTEN-FREE

NUT-FREE

SOY-FREE

VEGETARIAN

The only prep needed for this plantforward salad is some chopping—no cooking required. Toss everything together for an easy, yet surprisingly scrumptious dish. The Creamy Chipotle-Lime Dressing makes this salad stand out, and it will be one you come back to again and again. SERVES: 4 PREP TIME: 15 minutes

1 large head romaine lettuce, chopped 1 (15-ounce) can no-salt-added black beans, drained and rinsed 1 small avocado, peeled, pitted, and chopped 1 cup frozen petite corn kernels, thawed 1 large tomato, diced 1 medium orange bell pepper, seeded and diced ½ cup crunchy tortilla strips ½ cup Creamy Chipotle-Lime Dressing, or storebought

1. In a large bowl, toss together the lettuce, beans, avocado, corn, tomato, and bell pepper. 2. Top with the tortilla strips and drizzle with dressing just before serving. 3. If not serving right away, store the tossed salad and dressing in separate airtight containers in the refrigerator for up to 5 days. Add the tortilla strips when ready to serve.

SUBSTITUTION TIP: You can substitute canned corn or kernels fresh from the cob for the frozen corn, if desired. Simply drain the canned corn and rinse it before adding to the salad. Per Serving: Calories: 301; Total fat: 9g; Saturated fat: 1g; Sodium: 139mg; Carbohydrates: 45g; Sugar: 7g; Fiber: 15g; Protein: 13g

Caprese Pasta Salad NUT-FREE

SOY-FREE

VEGETARIAN

Caprese salad is typically made with fresh mozzarella, tomatoes, and basil. Here, I add some pasta and balsamic vinegar to the mix to make it a more filling and flavorful combination. This recipe makes a delicious side salad for lunch or dinner. SERVES: 4 to 6 PREP TIME: 10 minutes COOK TIME: 10 minutes 6 ounces whole wheat pasta, any type 8 ounces mozzarella pearls, drained and halved 2 pints grape tomatoes, halved 3 tablespoons chopped fresh basil ¼ cup extra-virgin olive oil

2 teaspoons balsamic vinegar (white or regular) ¼ teaspoon freshly ground black pepper ⅛ teaspoon salt

1. Bring a medium saucepan of salted water to a boil over high heat. Cook the pasta according to the package directions. Drain and set it aside to cool slightly. 2. In a large bowl, combine the mozzarella pearls, tomatoes, and basil and stir well. 3. In a small bowl, whisk together the olive oil, balsamic vinegar, pepper, and salt. Pour the dressing over the mozzarella mixture. When ready to serve, add the cooled pasta to the bowl and stir to combine. 4. Refrigerate any leftovers in an airtight container for up to 7 days. PREP TIP: For maximum flavor, allow the pasta salad to rest for at least 30 minutes before serving.

VARIATION TIP: For a twist, add roasted Brussels sprouts. Per Serving: Calories: 467; Total fat: 27g; Saturated fat: 9g; Sodium: 445mg; Carbohydrates: 39g; Sugar: 5g; Fiber: 5g; Protein: 20g

Turkey, Avocado, and Hummus Roll-Ups DAIRY-FREE FREE

GLUTEN-FREE OPTION (SEE TIP)

NUT-

SOY-FREE

Lunch doesn’t have to be complicated, and this recipe proves it. Simple ingredients come together to make a delicious and satisfying meal. The whole wheat tortilla provides fiber and B vitamins, while the avocado and hummus contain healthy fats, which help you feel fuller longer. If you want, you can replace the baby spinach with any other type of leafy green you have on hand. SERVES: 4

PREP TIME: 10 minutes 1 small avocado, peeled, pitted, and mashed ¼ cup Classic Hummus, or store-bought ½ teaspoon freshly squeezed lemon juice 4 100% whole wheat tortillas 8 ounces deli sliced turkey breast 1 medium tomato, thinly sliced 2 cups (about 1 ounce) packed fresh baby spinach

1. In a small bowl, combine the avocado, hummus, and lemon juice. 2. Lay a tortilla on a plate and spread one-fourth of the avocado mixture evenly across it. Top with 2 ounces of turkey (about 2 slices), 2 or 3 tomato slices, and ½ cup of spinach. 3. Starting at one end, tightly roll up the tortilla, using your hands to keep the ingredients from sliding out the other end. If needed, use a toothpick to keep it together.

Repeat with the remaining 3 tortillas. 4. Refrigerate the leftovers wrapped tightly for up to 1 day. VARIATION TIP: If you don’t have tortillas on hand, 100% whole wheat bread can be used to make a sandwich. You can also make this gluten-free by replacing the tortilla with a large leaf of romaine or iceberg lettuce. Per Serving: Calories: 303; Total fat: 14g; Saturated fat: 3g; Sodium: 790mg; Carbohydrates: 30g; Sugar: 4g; Fiber: 9g; Protein: 16g

Open-Faced Salmon Sandwich with Yogurt Dill Sauce NUT-FREE

SOY-FREE

By eating this sandwich open-faced, you still get the bread you desire in a sandwich while reducing the carb count. Using 100% whole wheat bread provides more blood-sugarstabilizing fiber, as well as other nutrients such as vitamin E, vitamin B6, magnesium, and potassium. Serve with a side salad to complete your meal. SERVES: 4 PREP TIME: 5 minutes

COOK TIME: 20 minutes 2 lemons, sliced 4 (4-ounce) skinless salmon fillets ¼ teaspoon salt ¼ teaspoon freshly ground black pepper 1 tablespoon extra-virgin olive oil ¼ cup Yogurt Dill Sauce, or store-bought 4 slices 100% whole wheat bread 2 ounces baby greens (any variety)

1. Preheat the oven to 400°F. Line a baking sheet with a silicone baking mat. 2. Arrange half of the lemon slices in a single layer on the prepared baking sheet. Top with the salmon fillets. Sprinkle the salt and pepper on the salmon and brush the tops with olive oil. Place the remaining lemon slices on top of the salmon. 3. Bake for 20 minutes, or until the salmon flakes easily with a fork, reaching an internal temperature

of at least 145°F. 4. Spread 1 tablespoon of the yogurt sauce on each bread slice, then add the greens evenly on each slice. Top each with a salmon fillet and serve. STORAGE TIP: If you will not be eating the salmon immediately, skip step 4 and store the salmon in an airtight container in the refrigerator for up to 5 days. Reheat until steaming, then proceed with step 4. Per Serving: Calories: 283; Total fat: 12g; Saturated fat: 2g; Sodium: 352mg; Carbohydrates: 15g; Sugar: 3g; Fiber: 2g; Protein: 27g

Roasted Broccoli Grilled Cheese Sandwich NUT-FREE

SOY-FREE

VEGETARIAN

Upgrade your plain grilled cheese sandwich with crispy roasted broccoli. Roasting brings out the natural flavors of vegetables, and broccoli is no exception. In addition to the flavor, the cruciferous vegetable offers a boost of fiber, vitamin C, vitamin K, folate, potassium, and manganese. Serve with a side salad to complete your meal. SERVES: 4

PREP TIME: 5 minutes COOK TIME: 50 minutes 3 cups chopped broccoli florets 1 tablespoon extra-virgin olive oil ¼ teaspoon salt ¼ teaspoon freshly ground black pepper Nonstick cooking spray 8 slices 100% whole wheat bread 8 (1-ounce) slices Cheddar cheese

1. Preheat the oven to 400°F. Line a baking sheet with a silicone baking mat or aluminum foil. 2. In a large bowl, toss the broccoli with the olive oil, salt, and pepper. Arrange the broccoli on the prepared baking sheet in one layer. Bake for 20 to 25 minutes, or until the broccoli reaches your desired level of crispiness. 3. Heat a griddle or skillet over medium-low heat. Spray one side of each slice of bread with

nonstick cooking spray. Lay 1 slice of bread spray-side down on the griddle and top with 1 slice of cheese. Place one-fourth of the broccoli on the cheese, then top with another slice of bread, sprayside up. 4. Cook the sandwich on one side for about 4 minutes, or until the bottom is golden. Flip and cook on the other side until golden, 3 to 4 more minutes. If your griddle or skillet is big enough, you can cook multiple sandwiches at once. If not, repeat until you have made 4 sandwiches. Serve hot. 5. Refrigerate any leftovers wrapped tightly or in an airtight container for up to 3 days. VARIATION TIP: Instead of just broccoli, add a variety of roasted vegetables to this sandwich. Per Serving: Calories: 442; Total fat: 25g; Saturated fat: 12g; Sodium: 820mg;

Carbohydrates: 33g; Sugar: 4g; Fiber: 6g; Protein: 23g

Chicken Pesto Panini SOY-FREE

A panini is an Italian-style sandwich made with bread that’s heated or grilled. If you don’t have a panini press at home, simply cook your sandwich on an indoor grill pan or skillet. The flavorful pesto and sundried tomatoes pair well with the chicken in this recipe. Rotisserie chicken is a great option to use here, or you can meal prep chicken breast at the beginning of the week to use in various recipes (such as this one) all week long. SERVES: 4 PREP TIME: 5 minutes COOK TIME: 24 minutes

2 cups chopped cooked chicken breast ½ cup Basil Pesto Sauce, or store-bought 4 sun-dried tomatoes, chopped ¼ cup diced red onion 1 loaf whole wheat focaccia bread, quartered Nonstick cooking spray

1. Preheat an indoor grill pan or skillet over medium heat. 2. In a large bowl, toss together the chicken, pesto, tomatoes, and onion. Slice each quarter of focaccia bread in half so you have 8 slices total. Spoon a heaping ½ cup of the chicken mixture onto 4 of the slices, then top each with the other 4 focaccia slices. 3. Spray the grill pan or skillet with nonstick cooking spray. Place a sandwich in the pan and place a heavy pan on top. Grill for 3 minutes per side, or until golden brown. Repeat to make the

remaining 3 sandwiches. 4. Refrigerate any leftovers wrapped tightly or in an airtight container for up to 3 days. Per Serving: Calories: 442; Total fat: 23g; Saturated fat: 5g; Sodium: 584mg; Carbohydrates: 28g; Sugar: 3g; Fiber: 3g; Protein: 31g

Black Bean and Corn Chicken Enchiladas

CHAPTER 8

Mains Lentil Vegetable Curry Roasted Vegetable and Tempeh Power Bowl Sweet Potato and Chickpea Sheet Pan Dinner Sweet-and-Sour Tofu Whole Wheat Combo Chicken Pizza Black Bean and Corn Chicken Enchiladas Chicken and Asparagus Bake Cashew Chicken with Peppers and Onions Spinach and Artichoke Chicken Skillet

Barbecue Turkey Meat Loaf Teriyaki Turkey Burgers Ginger-Sesame Turkey Wraps Sheet Pan Pesto Salmon and Summer Squash Seared Scallops with Spring Vegetables Naked Fish Tacos with Tangy Coleslaw Honey-Garlic Shrimp Stir-Fry Skillet Pork Chops with Green Beans Slow Cooker Mushroom Pork Tenderloin with Potatoes and Brussels Sprouts Beef and Bell Pepper Stir-Fry Beef Chili Macaroni

Lentil Vegetable Curry DAIRY-FREE

GLUTEN-FREE

SOY-FREE

VEGAN

This flavorful Indian-inspired curry is full of veggies. For a spicy kick, add ½ teaspoon red pepper flakes. Serve with whole wheat naan or brown rice. SERVES: 4 PREP TIME: 5 minutes COOK TIME: 35 minutes 1 tablespoon extra-virgin olive oil 1 medium yellow onion, diced 3 garlic cloves, minced 1 tablespoon peeled and grated ginger 1 tablespoon curry powder 2 cups frozen peas and carrots blend 1 (14½-ounce) can no-salt-added diced tomatoes

2 cups reduced-sodium vegetable stock 1 cup red or brown lentils, rinsed 1 (14-ounce) can low-fat coconut milk 1 cup packed baby spinach 2 tablespoons freshly squeezed lemon juice

1. In a large skillet, heat the olive oil over medium-high heat. Add the onion and sauté for 4 to 5 minutes, or until translucent. Add the garlic, ginger, and curry powder and cook for 1 minute, stirring constantly. 2. Add the peas and carrots blend, diced tomatoes with their juices, vegetable stock, and lentils. Bring to a boil, reduce the heat to low, and simmer for 20 to 25 minutes, or until the lentils are tender and most of the liquid is absorbed. 3. Stir in the coconut milk, spinach, and lemon juice and increase the heat to medium-low, cooking for about 5 minutes, or until the spinach is wilted and everything is

heated through. 4. Refrigerate the leftovers in an airtight container for up to 5 days. STORAGE TIP: To freeze, allow the soup to cool, then portion into airtight containers. Keep in the freezer for up to 3 months. Reheat from frozen in a stockpot on the stovetop. Alternatively, you can reheat it in an electric pressure cooker on high for 20 minutes. Add ¼ cup water to the pressure cooker to help it come up to pressure. Per Serving: Calories: 392; Total fat: 17g; Saturated fat: 11g; Sodium: 85mg; Carbohydrates: 49g; Sugar: 4g; Fiber: 11g; Protein: 17g

Roasted Vegetable and Tempeh Power Bowl DAIRY-FREE

GLUTEN-FREE

NUT-FREE

VEGAN

Tempeh is a fermented soybeanbased protein that is commonly used in vegan or vegetarian meals. However, it is an excellent addition to any diet, even if you consume meat. Creamy hummus and crisp, roasted veggies pair with the tempeh to round out this nutritious meal. SERVES: 4 PREP TIME: 15 minutes, plus 30 minutes to marinate COOK TIME: 25 minutes

8 ounces tempeh, cut into ½-inch pieces 8 ounces Brussels sprouts, trimmed and halved 1 medium sweet potato, peeled and chopped ½ red onion, sliced ¼ cup reduced-sodium tamari 2 tablespoons apple cider vinegar 2 teaspoons paprika ¼ cup extra-virgin olive oil, divided 2 cups finely chopped collard greens, stemmed 1 medium avocado, peeled, pitted, and sliced 1 cup Classic Hummus, or store-bought

1. In a large bowl, mix the tempeh, Brussels sprouts, sweet potato, onion, tamari, vinegar, paprika, and 3 tablespoons of olive oil. Cover, and refrigerate for at least 30 minutes. 2. Preheat the oven to 400°F. Line a baking sheet with a silicone baking mat or parchment paper. 3. Remove the tempeh and vegetables from the marinade and spread them across the prepared

baking sheet. Discard the marinade. Roast for 25 minutes, or until the vegetables are tender. 4. Meanwhile, in a medium skillet over medium heat, sauté the collard greens in the remaining 1 tablespoon of olive oil until it is bright green, about 3 minutes. Divide it between four bowls. When the vegetables and tempeh are done, divide them between the four bowls, too. Add one-fourth of the sliced avocado on top of each, along with ¼ cup hummus. 5. Refrigerate the roasted vegetables and tempeh in an airtight container separate from the rest of the ingredients for up to 5 days. Per Serving: Calories: 496; Total fat: 33g; Saturated fat: 5g; Sodium: 765mg; Carbohydrates: 37g; Sugar: 4g; Fiber: 10g; Protein: 19g

Sweet Potato and Chickpea Sheet Pan Dinner DAIRY-FREE FREE

GLUTEN-FREE

NUT-FREE

SOY-

VEGAN

This recipe is a simple yet flavorful meatless meal that is great for lunch or a light dinner. Feel free to use any variety of vegetables you might have on hand in place of the zucchini and bell pepper. If you want to bulk up the protein, add some cubed tofu to the mix. SERVES: 4 PREP TIME: 10 minutes COOK TIME: 25 minutes

1 large sweet potato, peeled and cut into ½-inch pieces 2 (15-ounce) cans chickpeas, drained, rinsed, and patted dry 1 medium zucchini, sliced 1 medium red bell pepper, seeded and sliced ½ yellow onion, sliced 2 garlic cloves, minced 2 tablespoons extra-virgin olive oil 1 teaspoon paprika 1 teaspoon Italian seasoning ½ teaspoon salt ¼ teaspoon freshly ground black pepper

1. Preheat the oven to 425°F. Line a baking sheet with a silicone baking mat or parchment paper. 2. In a large bowl, toss together the sweet potato, chickpeas, zucchini, bell pepper, onion, garlic, olive oil, paprika, Italian seasoning, salt, and pepper. Arrange the mixture on the prepared baking sheet in a single layer. If needed, use two baking sheets to spread them out

evenly. Bake for 25 minutes, stirring halfway through, or until the potatoes are tender and the vegetables have reached your desired level of crispiness. Serve hot. 3. Refrigerate the leftovers in an airtight container for up to 5 days. Per Serving: Calories: 314; Total fat: 10g; Saturated fat: 1g; Sodium: 323mg; Carbohydrates: 45g; Sugar: 10g; Fiber: 12g; Protein: 13g

Sweet-and-Sour Tofu DAIRY-FREE

GLUTEN-FREE

NUT-FREE

VEGAN

Replace the usual chicken with plant-based tofu for this revised Chinese takeout classic. The tofu is crispy on the outside and silky on the inside, while the veggies add a nice crunch. Complete your meal by serving over a bed of brown rice or whole wheat noodles. SERVES: 4 PREP TIME: 10 minutes COOK TIME: 15 minutes 1 (16-ounce) package firm or extra-firm tofu, pressed and cut into 1½-inch cubes 1 to 2 tablespoons cornstarch 1 tablespoon extra-virgin olive oil 1 medium red bell pepper, seeded and cut into 1-inch pieces

1 medium green bell pepper, seeded and cut into 1inch pieces 1 cup canned pineapple chunks, packed in 100% juice 1 cup Sweet-and-Sour Sauce, or store-bought 2 scallions, green and white parts, sliced, for garnish

1. Dust the tofu cubes evenly with the cornstarch so all sides are well coated. Discard any extra cornstarch. 2. In a large skillet, heat the olive oil over medium-high heat. Add the tofu and sauté until it browns, 6 to 7 minutes. Transfer the tofu to a plate and set it aside. 3. Add the red and green bell peppers to the skillet and sauté until tender-crisp, 4 to 5 minutes. Return the tofu to the skillet and stir in the pineapple and sweetand-sour sauce. Cook for 2 to 4 minutes, or until everything is heated through. Garnish with the scallions and serve.

Per Serving: Calories: 291; Total fat: 10g; Saturated fat: 1g; Sodium: 273mg; Carbohydrates: 42g; Sugar: 20g; Fiber: 3g; Protein: 12g

Whole Wheat Combo Chicken Pizza NUT-FREE

SOY-FREE

Just because you have diabetes doesn’t mean pizza is off-limits. You simply need to be mindful of portion sizes and toppings. This one is loaded with colorful veggies and boasts a lovely whole wheat crust. Serve with a side salad for a complete meal. MAKES: 8 Slices PREP TIME: 20 minutes COOK TIME: 20 minutes Nonstick cooking spray 1 recipe Whole Wheat Pizza Dough ⅓ cup pizza sauce

1½ cups shredded part-skim mozzarella cheese ¼ cup chopped red onion ½ cup sliced white mushrooms ½ cup cherry tomatoes, sliced ½ cup chopped yellow bell pepper 1 cup chopped rotisserie chicken breast ½ cup fresh arugula 1½ tablespoons balsamic glaze

1. Preheat the oven to 425°F. Lightly spray a pizza pan or baking sheet with nonstick cooking spray. 2. Roll the dough out on a lightly floured surface into a 12-inch round, then transfer it to the prepared pizza pan or baking sheet. 3. Spread the pizza sauce on the crust, then top with the cheese, onion, mushrooms, tomatoes, bell pepper, and chicken. Bake for 15 to 20 minutes, or until the crust is golden brown.

4. Top the cooked pizza with the arugula and drizzle with the balsamic glaze. Slice and serve. 5. Store leftovers in an airtight container in the refrigerator for up to 5 days. VARIATION TIP: Feel free to change up the toppings with whatever vegetables you have on hand, such as broccoli, zucchini, spinach, eggplant, or sun-dried tomatoes. PREP TIP: You can buy balsamic glaze at the grocery store, or you can make it yourself. In a small saucepan over medium heat, add ½ cup balsamic vinegar and 3 tablespoons maple syrup. Bring to a boil, then reduce the heat to medium-low and simmer until reduced by half, about 10 minutes. Drizzle it over your pizza, fruit, roasted vegetables, bread, pasta, and more. Per Serving (2 slices): Calories: 233; Total fat: 8g; Saturated fat: 3g; Sodium: 380mg; Carbohydrates: 27g; Sugar: 3g Fiber: 5g; Protein: 14g

Black Bean and Corn Chicken Enchiladas GLUTEN-FREE

NUT-FREE

SOY-FREE

These saucy enchiladas are always a crowd-pleaser in my house. They are easy to make and so flavorful, with plenty of good-for-you nutrients, too. Be sure to check the label of the enchilada sauce to verify it does not contain gluten if you are gluten-free. Serve the enchiladas with a green salad to complete your diabetes plate. MAKES: 16 enchiladas PREP TIME: 10 minutes COOK TIME: 25 minutes Nonstick cooking spray

2 cups chopped rotisserie chicken 1 (10-ounce) can red enchilada sauce 1 (14½-ounce) can no-salt-added black beans, drained and rinsed ½ cup plain nonfat Greek yogurt ½ cup salsa ½ cup corn kernels (frozen or canned, drained) 1 (4-ounce) can diced green chiles 1 cup shredded Mexican-blend cheese, divided 16 (6-inch) corn tortillas 2 scallions, green and white parts, sliced, for garnish

1. Preheat the oven to 350°F. Spray a 9-by-13-inch baking dish with nonstick cooking spray and set it aside. 2. In a large bowl, combine the chicken, enchilada sauce, black beans, yogurt, salsa, corn, chiles, and ½ cup of cheese. Assemble the enchiladas by evenly dividing the mixture between the tortillas, then rolling each tightly and placing it in the prepared baking dish. Sprinkle

the remaining ½ cup of cheese over the top of the enchiladas. 3. Bake for 20 to 25 minutes, or until heated through (the internal temperature should read 160°F) and the cheese is melted. Garnish with the sliced scallions. 4. Refrigerate the leftovers in an airtight container for up to 5 days. STORAGE TIP: You can freeze these, prior to baking, for up to 3 months. Thaw in the refrigerator overnight and bake at 350°F for 35 to 40 minutes, or until heated through. Alternatively, bake from frozen for about 1 hour 20 minutes. Per Serving (2 enchiladas): Calories: 308; Total fat: 8g; Saturated fat: 3g; Sodium: 323mg; Carbohydrates: 39g; Sugar: 3g; Fiber: 7g; Protein: 23g

Chicken and Asparagus Bake GLUTEN-FREE

NUT-FREE

SOY-FREE

Chicken and asparagus is a match made in culinary heaven, especially when mixed with a sauce full of mushrooms, herbs, and cheese. Asparagus is high in fiber, folate, vitamin A, vitamin C, and vitamin K. Serve over brown rice or quinoa. SERVES: 4 to 6 PREP TIME: 10 minutes COOK TIME: 35 minutes 1 tablespoon extra-virgin olive oil 1½ pounds boneless, skinless chicken breasts, cut into 1-inch pieces 1 teaspoon poultry seasoning 1 pound asparagus, trimmed and cut into 1½-inch

1 pound asparagus, trimmed and cut into 1½-inch pieces 8 ounces white mushrooms, sliced ½ medium onion, diced 3 garlic cloves, minced ¾ cup reduced-sodium chicken stock ½ cup plain nonfat Greek yogurt 2 tablespoons cornstarch 1 tablespoon Dijon mustard ½ teaspoon dried thyme ½ cup shredded Gruyère cheese

1. Preheat the oven to 375°F. 2. In a large oven-safe skillet, heat the olive oil over medium-high heat. Add the chicken and season with the poultry seasoning. Sauté until it begins to brown, 3 to 4 minutes. Add the asparagus, mushrooms, and onion and cook for 4 minutes, or until the vegetables are beginning to soften. Add the garlic and cook for 1 minute.

3. Reduce the heat to medium and stir in the chicken stock, Greek yogurt, cornstarch, mustard, and thyme. Cook until the sauce thickens, 2 to 3 minutes. Remove from the heat and sprinkle the cheese over the top. Bake for 20 minutes, or until the cheese is bubbly. Serve hot. 4. Refrigerate the leftovers in an airtight container for up to 5 days. SUBSTITUTION TIP: If asparagus isn’t in season or you don’t have any on hand, fresh green beans would also be delicious in this recipe. Per Serving: Calories: 351; Total fat: 11g; Saturated fat: 4g; Sodium: 243mg; Carbohydrates: 13g; Sugar: 5g; Fiber: 4g; Protein: 49g

Cashew Chicken with Peppers and Onions DAIRY-FREE

GLUTEN-FREE

There’s no need to spend money on expensive takeout when you can make your own at home for a fraction of the cost and in less than 30 minutes. This version of cashew chicken features bell peppers and onions, which add fiber, vitamins, and minerals. Serve over brown rice or quinoa. SERVES: 4 to 6 PREP TIME: 10 minutes COOK TIME: 15 minutes 4 garlic cloves, minced 1 tablespoon peeled and grated ginger

½ cup reduced-sodium tamari 1 tablespoon sesame oil 1 tablespoon brown sugar 1 tablespoon cornstarch 1 tablespoon extra-virgin olive oil 1½ pounds boneless, skinless chicken breasts, cut into 1-inch pieces 2 red bell peppers, seeded and cut into large chunks 2 green bell peppers, seeded and cut into large chunks 1 medium onion, cut into large chunks ½ cup roasted cashew halves, unsalted 4 scallions, green and white parts, sliced

1. In a small bowl, whisk together the garlic, ginger, tamari, sesame oil, brown sugar, and cornstarch. Set the mixture aside. 2. In a large skillet, heat the olive oil over medium-high heat. Add the chicken and cook until browned, 3 to 4 minutes. Add the bell peppers and onion and sauté for another 3 to 4 minutes, or until they begin to soften.

3. Pour in the sauce and cook for about 5 minutes, or until the sauce has thickened. Remove the skillet from the heat and stir in the cashews. Garnish with the scallions. 4. Refrigerate the leftovers in an airtight container for up to 5 days. Per Serving: Calories: 445; Total fat: 18g; Saturated fat: 3g; Sodium: 1,248mg; Carbohydrates: 26g; Sugar: 11g; Fiber: 5g; Protein: 46g

Spinach and Artichoke Chicken Skillet DAIRY-FREE OPTION (SEE TIP) FREE

GLUTEN-FREE

NUT-

SOY-FREE

Spinach and artichokes come together nicely in this scrumptious chicken dinner. Plus, the one-pan meal makes cleanup a breeze. If you’re looking to add some healthy carbs, serve over whole wheat pasta. SERVES: 4 to 6 PREP TIME: 10 minutes COOK TIME: 15 minutes 1 tablespoon extra-virgin olive oil 1½ pounds boneless, skinless chicken breasts, cut into 1-inch pieces

1 teaspoon poultry seasoning 1 medium yellow onion, diced 3 garlic cloves, minced 2 cups 1% low-fat milk ½ cup reduced-sodium chicken stock 1 tablespoon cornstarch ¼ teaspoon freshly ground black pepper ¼ teaspoon red pepper flakes 6 ounces spinach, coarsely chopped 1 (14-ounce) can quartered artichoke hearts, drained and chopped 2 tablespoons freshly squeezed lemon juice

1. In a large skillet, heat the olive oil over medium-high heat. Add the chicken and season with the poultry seasoning. Cook until it begins to brown, 3 to 4 minutes. Add the onion and cook for 3 to 4 minutes, or until it begins to soften. Stir in the garlic and cook for another 30 to 60 seconds, or until fragrant. 2. Add the milk, chicken stock,

cornstarch, black pepper, and red pepper flakes and stir until everything is combined and the sauce starts to thicken. Stir in the spinach, artichoke hearts, and lemon juice and cook until the spinach is bright green and begins to wilt. Serve hot. 3. Refrigerate the leftovers in an airtight container for up to 5 days. SUBSTITUTION TIP: If you want to make this dairy-free, substitute your favorite nondairy milk for the cow milk. Per Serving: Calories: 346; Total fat: 8g; Saturated fat: 2g; Sodium: 227mg; Carbohydrates: 24g; Sugar: 9g; Fiber: 9g; Protein: 46g

Barbecue Turkey Meat Loaf DAIRY-FREE

NUT-FREE

SOY-FREE

It doesn’t get much easier than this. All you need for this dish is six ingredients and 5 minutes of work, then sit back and let the oven do the rest. I swapped out the traditional beef for ground turkey in this meat loaf for a leaner protein. Serve alongside steamed veggies to bump up the nutrients in this meal. SERVES: 4 PREP TIME: 5 minutes COOK TIME: 50 minutes Nonstick cooking spray 1 pound lean ground turkey

½ cup panko breadcrumbs 1 tablespoon Italian seasoning 2 large eggs 1 small yellow onion, diced 1 cup barbecue sauce, divided

1. Preheat the oven to 350°F. Spray a 1½-quart loaf pan with cooking spray. 2. In a large bowl, mix the ground turkey, breadcrumbs, Italian seasoning, eggs, onion, and ¾ cup of barbecue sauce using your hands or a silicone spatula. Shape the mixture into a loaf and press into the prepared pan. Spread the remaining ¼ cup of barbecue sauce on top. 3. Bake for about 50 minutes, or until a thermometer reads 160°F. Allow the meat loaf to rest for 10 minutes before serving. 4. Refrigerate the leftovers in an

airtight container for up to 5 days. PREP TIP: If you want to increase the flavor of this recipe even more, add ½ teaspoon each of onion powder, garlic powder, and freshly ground black pepper when mixing. Per Serving: Calories: 368; Total fat: 13g; Saturated fat: 3g; Sodium: 608mg; Carbohydrates: 37g; Sugar: 25g; Fiber: 1g; Protein: 26g

Teriyaki Turkey Burgers NUT-FREE

Ground turkey makes a great substitute for ground beef. However, to make sure it’s a healthy swap, opt for lean ground turkey and keep an eye on sodium levels, as well. The caramelized and juicy grilled pineapple perfectly tops the flavorful burger underneath, yielding a sweet and savory sandwich that will fill you up without all the saturated fat and calories that usually accompany traditional burgers. SERVES: 4 PREP TIME: 10 minutes

COOK TIME: 15 minutes Nonstick cooking spray 1 pound lean ground turkey ¼ cup plus 1 tablespoon teriyaki sauce, divided ¼ cup panko breadcrumbs ½ small white onion, finely diced 1 teaspoon peeled and grated fresh ginger ¼ teaspoon freshly ground black pepper 4 slices pepper Jack cheese 4 pineapple rings 4 whole wheat buns 1 medium avocado, peeled, pitted, and sliced

1. Preheat a large skillet or indoor grill pan over medium-high heat. Spray with nonstick cooking spray. 2. In a large bowl, mix the ground turkey, ¼ cup of teriyaki sauce, breadcrumbs, onion, ginger, and black pepper using your hands, and form the mixture into 4 patties. Place the patties in the skillet or on the grill pan and cook for about 4 minutes per side, or

until the patties reach an internal temperature of 165°F. Add a slice of cheese on top of each patty and cook for 1 minute, or until melted. Transfer the burgers to a plate; cover to keep warm. 3. Brush the pineapple rings with the remaining 1 tablespoon of teriyaki sauce, then put them in the skillet or on the grill pan. Cook on each side for about 3 minutes, or until glazed and lightly golden. 4. Place 1 patty on each bun, followed by 1 pineapple ring, and one-fourth of the avocado slices. Serve immediately. 5. Refrigerate the leftovers in an airtight container for up to 5 days. Per Serving: Calories: 590; Total fat: 28g; Saturated fat: 9g; Sodium: 701mg; Carbohydrates: 55g; Sugar: 24g Fiber: 9g; Protein: 36g

Ginger-Sesame Turkey Wraps DAIRY-FREE

GLUTEN-FREE

NUT-FREE

Lettuce wraps are a great way to dramatically reduce carbohydrates while still providing plenty of filling protein. This recipe calls for Bibb lettuce, but large leaves of butter, iceberg, romaine, or red leaf lettuce work, as well. If you’re looking to include a carbohydrate to balance out your diabetes plate, add a piece of fruit on the side. SERVES: 4 PREP TIME: 12 minutes COOK TIME: 10 minutes 2 garlic cloves, minced

1 teaspoon peeled and grated ginger 3 tablespoons gluten-free hoisin sauce 2 tablespoons reduced-sodium tamari 1 tablespoon rice vinegar 1 teaspoon sesame oil 1 teaspoon honey 1 tablespoon extra-virgin olive oil 1 pound lean ground turkey 1 medium carrot, shredded 1 (8-ounce) can sliced water chestnuts, drained and chopped 4 large Bibb lettuce leaves 3 scallions, green and white parts, sliced

1. In a small bowl, whisk together the garlic, ginger, hoisin sauce, tamari, rice vinegar, sesame oil, and honey. Set the mixture aside. 2. In a large skillet, heat the olive oil over medium-high heat. Add the turkey and cook breaking up the meat with a wooden spoon, for about 6 minutes, or until browned and no longer pink. Add the carrot, water chestnuts, and prepared

sauce and cook for 2 to 3 minutes, or until the vegetables are tender. 3. Evenly distribute the mixture between the 4 lettuce leaves, then garnish with the sliced scallions and roll up the wraps. 4. Refrigerate any leftover turkey mixture separate from the lettuce in an airtight container for up to 5 days. Per Serving: Calories: 327; Total fat: 15g; Saturated fat: 3g; Sodium: 548mg; Carbohydrates: 25g; Sugar: 6g; Fiber: 1g; Protein: 24g

Sheet Pan Pesto Salmon and Summer Squash GLUTEN-FREE

SOY-FREE

Thanks to the basil pesto and colorful vegetables, this meal is bursting with flavor. Salmon is a heart-healthy protein, full of omega3 fatty acids and other nutrients such as vitamin D, vitamin A, selenium, magnesium, zinc, potassium, and phosphorus. If you want to add some carbs to this meal, serve over a bed of brown rice or quinoa. SERVES: 4

PREP TIME: 10 minutes COOK TIME: 20 minutes 4 (4- to 6-ounce) skinless salmon fillets 1 medium zucchini, sliced 1 medium yellow squash, sliced 1 medium red bell pepper, seeded and sliced into rings ½ teaspoon salt ¼ teaspoon freshly ground black pepper 1 cup Basil Pesto Sauce, or store-bought

1. Preheat the oven to 400°F. Line a baking sheet with a silicone baking mat or parchment paper. 2. Place the salmon on the prepared baking sheet, then add the zucchini, yellow squash, and red bell pepper, spreading them out evenly. Sprinkle with the salt and pepper, then spread the pesto on top of the salmon fillets, and across the vegetables. 3. Bake for 15 to 20 minutes, until the salmon easily flakes with a fork

(or reaches an internal temperature of 145°F) and the vegetables are tender-crisp. Serve hot. 4. Refrigerate the leftovers in an airtight container for up to 5 days. SUBSTITUTION TIP: If you don’t have any salmon, trout, tilapia, and mackerel also work well in this recipe. Per Serving: Calories: 518; Total fat: 42g; Saturated fat: 7g; Sodium: 721mg; Carbohydrates: 7g; Sugar: 4g; Fiber: 2g; Protein: 30g

Seared Scallops with Spring Vegetables DAIRY-FREE

GLUTEN-FREE

NUT-FREE

SOY-

FREE

These tender, buttery scallops are sure to make your mouth water. Scallops contain several nutrients, such as vitamin B12, zinc, selenium, copper, and omega-3 fatty acids. Add some tender-crisp vegetables and you have a nutritious and delicious meal. Feel free to swap the veggies for what you have on hand. SERVES: 4 PREP TIME: 5 minutes COOK TIME: 12 minutes 2 tablespoons extra-virgin olive oil, divided

12 large sea scallops (about 1 pound), side muscles removed, patted dry ⅛ teaspoon freshly ground black pepper 8 ounces asparagus, ends trimmed 1 cup snap peas 1 cup baby carrots, halved lengthwise 1 medium shallot, finely chopped 2 garlic cloves, minced ¼ cup reduced-sodium vegetable stock 6 ounces baby spinach

1. In a large skillet, heat 1 tablespoon of olive oil over medium-high heat. Sprinkle the scallops with the black pepper and add them to the skillet. Cook for about 2 minutes per side, or until just golden. Transfer them to a plate and cover loosely with aluminum foil to keep them warm. 2. Add the remaining 1 tablespoon of olive oil to the skillet, along with the asparagus, snap peas, carrots, shallot, and garlic. Cook for about 4 minutes, stirring often, or until

the vegetables are tender-crisp. Add the vegetable stock and spinach and cook for 1 to 2 minutes, or until the spinach is slightly wilted. 3. Serve the vegetables alongside the scallops. 4. Refrigerate the leftovers in an airtight container for up to 5 days. Per Serving: Calories: 182; Total fat: 8g; Saturated fat: 1g; Sodium: 502mg; Carbohydrates: 13g; Sugar: 4g; Fiber: 4g; Protein: 17g

Naked Fish Tacos with Tangy Coleslaw GLUTEN-FREE

NUT-FREE

SOY-FREE

Go beyond the tortilla with these fun and flavorful tacos. The moist and flaky mahi-mahi provides a delicate, sweet flavor, which pairs perfectly with the tangy and crunchy coleslaw. Including fish as part of your diet is an excellent way to add healthy fats, protein, and other nutrients to your meals. SERVES: 4 PREP TIME: 10 minutes COOK TIME: 8 minutes 2 cups tricolor coleslaw mix

½ cup Creamy Chipotle-Lime Dressing, or storebought 1 tablespoon extra-virgin olive oil 2 garlic cloves, minced 1 teaspoon honey ¼ teaspoon salt ¼ teaspoon freshly ground black pepper 2 tablespoons freshly squeezed lime juice, divided 1 pound mahi-mahi fillets 1 medium avocado, peeled, pitted, and diced ⅓ cup fresh cilantro, chopped 4 small radishes, thinly sliced, for garnish (optional)

1. In a medium bowl, mix the coleslaw mix and dressing. Cover the slaw and refrigerate until you are ready to use it. 2. In a large bowl, whisk together the oil, garlic, honey, salt, pepper, and 1 tablespoon of lime juice until well combined. Brush the mahimahi with the sauce on all sides. 3. Preheat a large skillet over medium-high heat. Place the mahi-

mahi in the skillet and cook until it flakes easily with a fork or reaches an internal temperature of 145°F, about 4 minutes on each side. Remove the fish from the heat. 4. Divide the coleslaw onto 4 serving plates. Top each plate with one-fourth of the mahi-mahi, avocado, and cilantro. Serve garnished with the radish slices (if using). 5. Refrigerate the leftovers in an airtight container for up to 5 days. VARIATION TIP: To spice up this dish, add up to 1 teaspoon of chili powder to the sauce before brushing onto the fish. Per Serving: Calories: 251; Total fat: 12g; Saturated fat: 2g; Sodium: 317mg; Carbohydrates: 12g; Sugar: 4g; Fiber: 5g; Protein: 25g

Honey-Garlic Shrimp Stir-Fry DAIRY-FREE

GLUTEN-FREE

NUT-FREE

This sweet and savory meal is quick and easy to put together any night of the week. The vegetables offer a nice crunch, while the tender shrimp are juicy and flavorful thanks to the marinade. Serve over brown rice or quinoa to complete your diabetes plate. SERVES: 4 PREP TIME: 10 minutes, plus 20 minutes to marinate COOK TIME: 15 minutes 1 pound large shrimp, peeled and deveined ¼ cup reduced-sodium tamari ¼ cup honey

4 garlic cloves, minced 2 tablespoons extra-virgin olive oil, divided 1 teaspoon peeled and grated ginger 1½ cups chopped broccoli florets 1½ cups snow peas 1 large red bell pepper, seeded and sliced

1. Place the shrimp in a large bowl or sealable bag. Add the tamari, honey, garlic, 1 tablespoon of olive oil, and the ginger. Toss well, cover, and refrigerate for 20 minutes to marinate. 2. Heat a large skillet over mediumhigh heat. Remove the shrimp from the marinade and place it in the skillet, reserving the marinade for later. Cook the shrimp for 1 to 2 minutes on each side, or until they turn pink. Transfer the shrimp to a plate and set it aside. 3. Add the remaining 1 tablespoon of olive oil to the skillet, along with the broccoli, snow peas, and bell

pepper. Cook for 4 to 5 minutes, or until tender-crisp. Add the shrimp and reserved marinade back to the skillet and cook until everything is heated through and the marinade is slightly reduced, 5 minutes. Serve hot. Per Serving: Calories: 252; Total fat: 8g; Saturated fat: 1g; Sodium: 821mg; Carbohydrates: 27g; Sugar: 21g; Fiber: 3g; Protein: 19g

Skillet Pork Chops with Green Beans DAIRY-FREE

GLUTEN-FREE

NUT-FREE

SOY-

FREE

This recipe is a simple yet flavorful one-pan meal. Trim your pork chops of visible fat before cooking to decrease the saturated fat and calories. If desired, add a sprinkle of finely shredded Parmesan cheese on top before serving. Serve with a side of baked or roasted potatoes. SERVES: 4 PREP TIME: 10 minutes COOK TIME: 25 minutes 1 tablespoon extra-virgin olive oil 4 (4-ounce) boneless pork chops

¼ teaspoon salt ¼ teaspoon freshly ground black pepper 1 pound green beans, trimmed and halved crosswise 1 medium shallot, finely chopped 3 garlic cloves, minced 1½ cups reduced-sodium chicken stock 1 tablespoon cornstarch 1 teaspoon dried thyme

1. In a large skillet, heat the olive oil over medium-high heat. Season the pork chops with the salt and pepper and cook until browned, 4 to 5 minutes per side. Transfer the pork chops to a plate and cover loosely with aluminum foil to keep warm. 2. Add the green beans, shallot, and garlic to the skillet and cook for 2 minutes. In a small bowl, whisk together the chicken stock and cornstarch, then add the mixture to the skillet. Sprinkle in the thyme. Bring to a low boil, then reduce the

heat to medium and simmer, stirring often, until the sauce thickens and the beans are tendercrisp, about 5 minutes. 3. Return the pork chops to the skillet, nestling them among the beans, and cook for 2 to 3 minutes, or until the pork chops are fully cooked through and the internal temperature reads 145°F. 4. Refrigerate the leftovers in an airtight container for up to 5 days. Per Serving: Calories: 254; Total fat: 12g; Saturated fat: 3g; Sodium: 208mg; Carbohydrates: 11g; Sugar: 4g; Fiber: 3g; Protein: 27g

Slow Cooker Mushroom Pork Tenderloin with Potatoes and Brussels Sprouts GLUTEN-FREE

NUT-FREE

SOY-FREE

This complete slow cooker dish is saucy and flavorful. If you do not have fresh rosemary, substitute 2 teaspoons dried rosemary. For crispy potatoes and Brussels sprouts, transfer them to a baking sheet after cooking in the slow cooker, and broil on high for 3 to 5 minutes before plating.

SERVES: 6 PREP TIME: 10 minutes COOK TIME: 3 to 8 hours 1½ pounds pork tenderloin ½ teaspoon salt ½ teaspoon freshly ground black pepper 1 pound Brussels sprouts, ends trimmed 1 pound new (baby red) potatoes, halved 8 ounces white mushrooms, sliced 2 medium shallots, sliced 2 cups reduced-sodium chicken stock 2 rosemary sprigs, chopped 2 tablespoons cornstarch 1 tablespoon Dijon mustard ½ teaspoon dried sage ⅔ cup plain nonfat Greek yogurt

1. Season the pork with the salt and pepper. Place it in a slow cooker, along with the Brussels sprouts, potatoes, mushrooms, and shallots. 2. In a medium bowl, whisk together the chicken stock, rosemary, cornstarch, mustard, and sage.

Pour the sauce over the pork and vegetables. 3. Cover and cook on low for 6 to 8 hours or on high for 3 to 4 hours, until the pork is fully cooked (the internal temperature reads at least 145°F). 4. Transfer the tenderloin to a cutting board and slice for serving, then return the meat to the slow cooker. Stir in the yogurt and serve. 5. Refrigerate the leftovers in an airtight container for up to 5 days. VARIATION TIP: To make this in the oven, instead of putting the ingredients into the slow cooker, add them as directed to a large baking dish or Dutch oven. Bake at 350°F for about 35 minutes, or until the pork reaches 145°F. Per Serving: Calories: 266; Total fat: 5g; Saturated fat: 1g; Sodium: 318mg; Carbohydrates: 25g; Sugar: 4g; Fiber: 5g; Protein: 32g

Beef and Bell Pepper Stir-Fry DAIRY-FREE

GLUTEN-FREE

NUT-FREE

Flank steak is a lean and flavorful cut of beef. It cooks up quickly and pairs well with bell peppers and onion when stir-fried, creating an easy, delicious meal. To complete this dish, serve over brown rice, quinoa, or whole wheat noodles. SERVES: 4 PREP TIME: 15 minutes COOK TIME: 15 minutes ¼ cup reduced-sodium tamari 3 garlic cloves, minced 1½ tablespoons brown sugar 1 tablespoon cornstarch 1½ teaspoons sesame oil

1 teaspoon peeled and grated ginger 2 tablespoons extra-virgin olive oil, divided 1 medium red bell pepper, seeded and sliced 1 medium green bell pepper, seeded and sliced 1 medium yellow onion, sliced 1 pound flank steak, thinly sliced against the grain ¼ teaspoon salt ¼ teaspoon freshly ground black pepper

1. In a small bowl, whisk together the tamari, garlic, brown sugar, cornstarch, sesame oil, and ginger. Set the mixture aside. 2. In a large skillet, heat 1 tablespoon of olive oil over medium-high heat. Add the bell peppers and onion and cook until tender-crisp, about 3 minutes. Transfer the vegetables to a bowl and cover loosely with aluminum foil to keep them warm. 3. Add the remaining 1 tablespoon of olive oil to the skillet and increase the heat to high. Season the steak strips with the salt and pepper and

place them in the skillet. Cook for about 5 minutes, or until browned. Return the peppers and onions to the skillet and pour the sauce in. Simmer, stirring frequently, until the sauce is thickened and everything is heated through, about 2 minutes. Serve hot. 4. Refrigerate the leftovers in an airtight container for up to 5 days. Per Serving: Calories: 321; Total fat: 18g; Saturated fat: 5g; Sodium: 785mg; Carbohydrates: 13g; Sugar: 7g; Fiber: 2g; Protein: 27g

Beef Chili Macaroni NUT-FREE

SOY-FREE

Who says macaroni and cheese is just for kids? This upgraded version of the classic brings in hearty protein from lean ground beef, as well as beans. There are also whole grains and plenty of vegetables included to help you get a hefty dose of fiber, vitamins, and minerals. SERVES: 6 PREP TIME: 5 minutes COOK TIME: 20 minutes 1½ teaspoons extra-virgin olive oil 1 pound lean ground beef 1 medium yellow onion, diced 3 cups reduced-sodium beef stock 8 ounces whole wheat elbow macaroni

1 (28-ounce) can no-salt-added crushed tomatoes 1 (15-ounce) can no-salt-added pinto beans, drained and rinsed 1 (15-ounce) can no-salt-added kidney beans, drained and rinsed 1 (4-ounce) can diced green chiles 1 tablespoon chili powder 1½ teaspoons ground cumin 1½ cups shredded Cheddar cheese

1. In a large stockpot or Dutch oven, heat the olive oil over mediumhigh heat. Add the ground beef and onion and cook until the meat is browned, 4 to 5 minutes. 2. Stir in the beef stock, macaroni, crushed tomatoes, pinto beans, kidney beans, green chiles, chili powder, and cumin. Bring to a boil, then reduce the heat to medium and simmer, stirring occasionally, until the pasta is al dente, 10 to 12 minutes. 3. Remove the pot from the heat

and stir in the cheese. Serve hot. 4. Refrigerate the leftovers in an airtight container for up to 5 days. Per Serving: Calories: 490; Total fat: 20g; Saturated fat: 9g; Sodium: 289mg; Carbohydrates: 48g; Sugar: 5g; Fiber: 10g; Protein: 33g

Chocolate Avocado Mousse

CHAPTER 9

Desserts Strawberry Banana “Nice Cream” Whole Wheat Pumpkin Bread Grilled Stone Fruits with Balsamic Glaze Cinnamon Oatmeal Cookies Pear and Walnut Crumble Chocolate Avocado Mousse Apple Pecan Strudel Mixed Berry Coconut Chia Pudding

Strawberry Banana “Nice Cream” GLUTEN-FREE

NUT-FREE

SOY-

FREE VEGETARIAN VEGAN OPTION

With just four ingredients, this simple and sweet treat has no added sugar—only natural sugars from fruit and milk. Enjoy a nice cold treat any day of the week by making your own at home. Make this vegan by using your favorite dairy-free milk in place of the cow milk. SERVES: 4 PREP TIME: 5 minutes, plus 1 hour to freeze 2 cups frozen strawberries 2 medium ripe bananas ⅔ cup 1% low-fat milk

1 teaspoon vanilla extract

1. Place the strawberries, bananas, milk, and vanilla into a highpowered blender or food processor. Blend on high, stopping to scrape the sides as necessary, until it reaches a smooth and creamy consistency, about 1 minute. 2. Transfer the mixture to a 1½-quart loaf pan or another freezer-safe container. Cover and put it in the freezer for at least 1 hour, or until it reaches your desired consistency. Scoop into serving bowls and enjoy. 3. Store in an airtight container in the freezer for up to 3 months. SUBSTITUTION TIP: Any combination of frozen berries, such as raspberries, blueberries and/or blackberries, may be substituted partially or fully for the strawberries.

Per Serving: Calories: 111; Total fat: 1g; Saturated fat: 0g; Sodium: 32mg; Carbohydrates: 26g; Sugar: 14g; Fiber: 4g; Protein: 3g

Whole Wheat Pumpkin Bread DAIRY-FREE OPTION (SEE HEADNOTE)

NUT-

FREE SOY-FREE VEGETARIAN

Add a dose of vitamin A to your day, thanks to the pumpkin in this sweet and moist bread. Using white whole wheat flour yields a light texture while still providing all the nutrients of whole grains. Spread some nut butter on top for a delicious treat. Substitute your favorite nut-free, soy-free, dairy-free milk, such as oat milk, in place of the cow milk for a dairy-free option. SERVES: 12 PREP TIME: 5 minutes

COOK TIME: 50 minutes Nonstick cooking spray 2 cups white whole wheat flour or whole wheat pastry flour 2 teaspoons pumpkin pie spice 2 teaspoons baking powder 1 teaspoon ground cinnamon ½ teaspoon baking soda ½ teaspoon salt 1 cup pure pumpkin puree 2 large eggs ¾ cup 1% low-fat milk ½ cup unsweetened applesauce ¼ cup pure maple syrup 2 tablespoons avocado oil 1 teaspoon vanilla extract 2 tablespoons pumpkin seeds (pepitas) (optional)

1. Preheat the oven to 350°F. Spray a 1½-quart loaf pan with nonstick cooking spray and set it aside. 2. In a large bowl, whisk together the flour, pumpkin pie spice, baking powder, cinnamon, baking

soda, and salt. In a medium bowl, whisk together the pumpkin puree, eggs, milk, applesauce, maple syrup, oil, and vanilla. Add the wet ingredients to the dry ingredients and stir until just combined. 3. Pour the batter into the prepared loaf pan and sprinkle the pumpkin seeds (if using) across the top. Bake for 47 to 50 minutes, or until a toothpick inserted into the center comes out clean. Allow to slightly cool before slicing. 4. Store in an airtight container at room temperature for 2 days or in the refrigerator for up to 5 days. PREP TIP: Add up to 1 tablespoon grated orange zest to the batter to heighten the flavor of this quick bread. Add ½ cup chopped nuts for some extra crunch. Per Serving: Calories: 138; Total fat: 4g; Saturated fat: 1g; Sodium: 231mg; Carbohydrates: 23g; Sugar: 7g; Fiber: 3g; Protein: 4g

Grilled Stone Fruits with Balsamic Glaze DAIRY-FREE FREE

GLUTEN-FREE

NUT-FREE

SOY-

VEGAN

Fruit for dessert is a great, healthy option, containing natural sugar, fiber, antioxidants, vitamins, and minerals. Switch things up by giving your plain fruit a flavor boost with just a few simple ingredients. In this recipe, stone fruit is heated and grilled, making it even juicier, then made delicious with a drizzle of sweet and tangy balsamic glaze. SERVES: 4 PREP TIME: 5 minutes COOK TIME: 15 minutes

½ cup balsamic vinegar 3 tablespoons pure maple syrup 4 pieces whole stone fruit, such as apricots, nectarines, peaches or plums, halved and pitted 1 tablespoon avocado oil

1. In a small saucepan over medium heat, bring the balsamic vinegar and maple syrup to a boil, reduce the heat to medium-low, and simmer until reduced by half, about 10 minutes. Remove from the heat and set aside. 2. Heat a grill or indoor grill pan to medium heat. Brush avocado oil on the inside flesh of each fruit half. 3. Place the fruit halves, cut-side down, on the grill or grill pan. Cook for 3 to 4 minutes, or until the fruit begins to soften and there are grill marks. Remove the fruit from the heat and transfer to 4 serving dishes, 2 halves per dish. Drizzle with the balsamic glaze and enjoy.

4. Store any leftovers in an airtight container in the refrigerator for up to 3 days. Per Serving: Calories: 160; Total fat: 4g; Saturated fat: 0g; Sodium: 9mg; Carbohydrates: 30g; Sugar: 25g; Fiber: 2g; Protein: 2g

Cinnamon Oatmeal Cookies NUT-FREE

SOY-FREE

VEGETARIAN

Cookies are allowed, even if you have diabetes. These simple yet delicious cookies are soft and fluffy. They aren’t overly sweet but will still satisfy your sweet tooth. I use plain Greek yogurt as a substitute for butter, decreasing the fat content while increasing the protein. Because of this, the cookies may not spread out as much as traditional oatmeal cookies, but they are still as delicious as ever. MAKES: 2 dozen cookies PREP TIME: 15 minutes

COOK TIME: 10 minutes 1 large egg ½ cup plain nonfat Greek yogurt ½ cup unsweetened applesauce 2 tablespoons packed brown sugar 1 teaspoon ground cinnamon ½ teaspoon baking soda ½ teaspoon vanilla extract ¼ teaspoon baking powder ¼ teaspoon salt 1½ cups rolled oats, divided 1 cup white whole wheat flour

1. Preheat the oven to 375°F. Line a baking sheet with a silicone baking mat or parchment paper. 2. In a high-powered blender or food processor, blend the egg, yogurt, applesauce, and brown sugar until mixed, 30 to 60 seconds. Add the cinnamon, baking soda, vanilla, baking powder, salt, and ¾ cup of oats. Pulse until a smooth batter forms, scraping the sides as

necessary. Turn off and unplug the blender or food processor and stir in the remaining ¾ cup of oats and the flour until everything is well mixed and moistened. 3. Scoop by heaping tablespoons onto the prepared baking sheet about 2 inches apart, pressing down with the back of a spoon on the dough to slightly flatten the cookies. Bake for 8 to 10 minutes, or until the edges are set and the tops are lightly browned. Allow to slightly cool before transferring to a wire rack. 4. Store in an airtight container at room temperature for up to 7 days. Per Serving (2 cookies): Calories: 105; Total fat: 2g; Saturated fat: 0g; Sodium: 119mg; Carbohydrates: 19g; Sugar: 4g; Fiber: 2g; Protein: 5g

Pear and Walnut Crumble DAIRY-FREE

SOY-FREE

VEGAN

The aroma of this crumble baking will have your kitchen smelling divine. The pears are tender and sweet, and the nutty topping adds a lovely savory crunch. This lightenedup crumble easily allows you to include dessert in your diabetes meal plan. Serve with a dollop of whipped cream, if desired. SERVES: 6 PREP TIME: 15 minutes COOK TIME: 25 minutes, plus 10 minutes to rest Nonstick cooking spray 5 tablespoons whole wheat flour, divided

1 tablespoon pure maple syrup 1 tablespoon freshly squeezed lemon juice 4 cups fresh or canned (drained) sliced pears ¾ cup rolled oats ⅓ cup chopped walnuts ¼ cup brown sugar ½ teaspoon ground cinnamon ¼ teaspoon ground nutmeg ⅛ teaspoon salt 2 tablespoons avocado oil

1. Preheat the oven to 400°F. Coat an 8-inch square baking dish with nonstick cooking spray. 2. In a medium bowl, combine 1 tablespoon of flour, the maple syrup, and lemon juice, then add the pears and toss well until evenly coated. Spread the pear mixture into the prepared baking dish. 3. In another medium bowl, stir together the oats, nuts, brown sugar, remaining ¼ cup of flour, cinnamon, nutmeg, and salt.

Drizzle in the oil and stir until evenly moistened. Top the pears evenly with the crumble mixture. 4. Bake for 20 to 25 minutes, or until the top is browned and the filling is bubbly. Allow to rest for at least 10 minutes before serving. 5. Store covered in the refrigerator for 3 to 5 days. Per Serving: Calories: 272; Total fat: 10g; Saturated fat: 1g; Sodium: 56mg; Carbohydrates: 44g; Sugar: 22g; Fiber: 6g; Protein: 5g

Chocolate Avocado Mousse GLUTEN-FREE

NUT-FREE

SOY-FREE

VEGETARIAN

If you haven’t tried avocado as part of your dessert yet, you are sure to be pleasantly surprised. Avocado adds a creamy consistency to this mousse and provides fiber, healthy fats, vitamins, and minerals. The chocolate pairs nicely with the avocado to create a silky-smooth treat. Add a dollop of whipped cream on top to complement the rich chocolate flavor, if desired. SERVES: 6 PREP TIME: 5 minutes, plus 1 hour to chill

2 ripe medium avocados, halved, peeled, and pitted ¼ cup unsweetened cocoa powder ¼ cup cacao nibs or semisweet chocolate chips, melted ¼ cup 1% low-fat milk ¼ cup pure maple syrup 1 teaspoon vanilla extract ⅛ teaspoon salt

1. In a high-powered blender or food processor, combine the avocados, cocoa powder, cacao nibs, milk, maple syrup, vanilla, and salt. Blend until smooth, 1 to 2 minutes, stopping to scrape the sides as necessary. Taste and add more maple syrup, a teaspoon at a time, if needed. 2. Transfer the mousse to a bowl and cover it. Put the mousse in the refrigerator and chill for about 1 hour. Divide between serving bowls and enjoy. 3. Store covered in the refrigerator

for 3 to 5 days. SUBSTITUTION TIP: Honey can be used in place of the maple syrup in the same quantity. Per Serving: Calories: 192; Total fat: 13g; Saturated fat: 3g; Sodium: 64mg; Carbohydrates: 22g; Sugar: 13g; Fiber: 6g; Protein: 3g

Apple Pecan Strudel SOY-FREE

VEGETARIAN

Incorporating fruit into a dessert not only makes it delicious but also adds nutritional value. The tart apples add sweetness without being overly sweet, while the nuts and oats provide a subtle savory flavor. Using the premade pastry dough saves on time, helping this treat come together with ease. SERVES: 6 PREP TIME: 15 minutes COOK TIME: 30 minutes ½ cup chopped pecans ½ cup rolled oats ¼ cup pure maple syrup 1 tablespoon avocado oil

1 teaspoon ground cinnamon ¼ teaspoon ground nutmeg 3 medium tart apples, peeled, cored, and thinly sliced 1 tablespoon freshly squeezed lemon juice 8 ounces (1 sheet) frozen puff pastry dough, thawed 1½ teaspoons unsalted butter, melted

1. Preheat the oven to 375°F. Line a baking sheet with a silicone baking mat or parchment paper. 2. In a large bowl, stir the pecans, oats, maple syrup, oil, cinnamon, and nutmeg until combined. Add the apple slices and lemon juice and toss until the apples are evenly coated. 3. Place the puff pastry dough on the prepared baking sheet. Spoon the apple filling onto half of the dough, leaving a 1-inch border. Fold the other half over the top of the filling, then pinch the edges together, tucking them underneath. Roll the pastry so it is

seam side down. Lightly brush the top with the melted butter. 4. Bake for 25 to 30 minutes, or until golden brown. Allow to slightly cool before slicing and serving. 5. Store in an airtight container at room temperature for 2 days or in the refrigerator for up to 5 days. SUBSTITUTION TIP: Swap out the pecans for chopped walnuts or almonds for a way to switch things up a bit. Per Serving: Calories: 419; Total fat: 25g; Saturated fat: 5g; Sodium: 104mg; Carbohydrates: 46g; Sugar: 18g; Fiber: 5g; Protein: 5g

Mixed Berry Coconut Chia Pudding DAIRY-FREE

GLUTEN-FREE

SOY-FREE

VEGAN

Chia seeds are tiny but packed with nutrients, such as antioxidants, omega-3 fatty acids, calcium, and iron. They have a mild, nutty flavor and swell when combined with liquid, making them perfect for a nutrient-rich pudding. SERVES: 4 PREP TIME: 5 minutes, plus 3 hours to chill 1 (14-ounce) can low-fat coconut milk 1½ tablespoons pure maple syrup 1 teaspoon vanilla extract ⅓ cup chia seeds 1 cup mixed berries (raspberries, blackberries, blueberries)

Ground cinnamon, for garnish (optional)

1. In a medium bowl, whisk together the coconut milk, maple syrup, and vanilla. Slowly whisk in the chia seeds, a little bit at a time, until fully combined. 2. Cover the pudding and put in the refrigerator for at least 3 hours, or overnight, to allow the pudding to set. 3. After it is set, stir again and then spoon the pudding into 4 serving bowls and top each with ¼ cup of berries. Serve sprinkled with ground cinnamon (if using). 4. Refrigerate the leftovers in an airtight container for up to 5 days. STORAGE TIP: You can make a batch of this chia pudding and freeze it in airtight containers for up to 3 months. Thaw overnight in the refrigerator before serving.

PREP TIP: Top your pudding with some toasted shredded coconut for extra flavor. Per Serving: Calories: 241; Total fat: 18g; Saturated fat: 11g; Sodium: 12mg; Carbohydrates: 20g; Sugar: 8g; Fiber: 7g; Protein: 4g

Classic Hummus

CHAPTER 10

Sauces and Staples Classic Hummus Basil Pesto Sauce Sweet-and-Sour Sauce Raspberry Vinaigrette Apple Cider Vinaigrette Creamy Chipotle-Lime Dressing Yogurt Dill Sauce Whole Wheat Pizza Dough

Classic Hummus DAIRY-FREE FREE

GLUTEN-FREE

NUT-FREE

SOY-

VEGAN

Hummus is a staple in Mediterranean cuisine, and its versatility makes it a great addition to any meal plan. Spread it on sandwiches or wraps, use it as a base for sauces, or eat it as a dip with chopped vegetables, pita bread, or chips. I added ground flaxseed to this recipe, giving it an extra boost of nutrition. SERVES: 8 PREP TIME: 15 minutes 1 (15 ounce) can no-salt-added chickpeas, drained (liquid reserved) and rinsed ¼ cup ground flaxseed 2 tablespoons olive oil, plus more for drizzling on top

2 tablespoons freshly squeezed lemon juice 3 garlic cloves, peeled ½ teaspoon ground cumin ½ teaspoon salt ½ teaspoon sesame oil

1. Place the chickpeas and ¼ cup of the reserved liquid, flaxseed, olive oil, lemon juice, garlic, cumin, salt, and sesame oil in a food processor. Process until smooth and creamy. Pour in additional reserved bean liquid until it reaches your desired consistency. 2. Transfer the hummus to a bowl. Drizzle with additional olive oil and serve. 3. Store in an airtight container in the refrigerator for up to 7 days. VARIATION TIP: Add ½ cup roasted red peppers for extra flavor and color. Per Serving: Calories: 108; Total fat: 6g; Saturated fat: 1g; Sodium: 149mg; Carbohydrates: 10g; Sugar: 2g; Fiber: 3g; Protein: 4g

Basil Pesto Sauce GLUTEN-FREE

SOY-FREE

Pesto is a sauce originating in northern Italy around the 16th century. This recipe is a traditional version, though there have been many variations over the years. It’s a heart-healthy sauce, thanks to the olive oil, pine nuts, and garlic, but it is also calorie-dense. It is full of flavor, so a little goes a long way. Serve as desired on top of meat, poultry, fish, pasta, whole grains, salads, pizza, crusty bread, etc. The options are endless. MAKES: 1 cup PREP TIME: 5 minutes

2 cups fresh basil leaves ½ cup extra-virgin olive oil ½ cup finely shredded Parmesan cheese ¼ cup pine nuts 3 garlic cloves, peeled 2 tablespoons freshly squeezed lemon juice ¼ teaspoon salt ¼ freshly ground black pepper

1. Put the basil, olive oil, Parmesan, pine nuts, garlic, lemon juice, salt, and pepper in a food processor or high-powered blender and process on high for 45 to 60 seconds or until it reaches a smooth consistency. Serve. 2. Store in an airtight container in the refrigerator for up to 5 days or in the freezer for 3 to 4 months. VARIATION TIP: If you don’t have any pine nuts, other nuts such as walnuts, almonds, or cashews work just as well. Per Serving (2 tablespoons): Calories: 178; Total fat: 18g; Saturated fat: 3g; Sodium: 186mg;

Carbohydrates: 2g; Sugar: 0g; Fiber: 0g; Protein: 3g

Sweet-and-Sour Sauce DAIRY-FREE

GLUTEN-FREE

NUT-FREE

VEGAN

Making your own sweet-and-sour sauce at home is easier than you think. I decrease the added sugar normally responsible for the sweetness by using 100 percent juice and dates. Apple cider vinegar brings the sour, which perfectly balances the flavors in this sauce. MAKES: about 1¼ cups PREP TIME: 5 minutes COOK TIME: 10 minutes ½ cup 100% pineapple juice ⅓ cup apple cider vinegar ⅓ cup ketchup

3 Medjool dates, pitted 2 garlic cloves, peeled 2 tablespoons water 1 tablespoon reduced-sodium tamari 2 teaspoons cornstarch

1. Put the pineapple juice, apple cider vinegar, ketchup, dates, garlic, water, tamari, and cornstarch in a blender or food processor. Blend on high for 1 to 2 minutes, or until it forms a smooth, uniform consistency. 2. Transfer the sauce to a small saucepan over medium-high heat. Bring to a low boil, stirring constantly, until the sauce has darkened and slightly thickened, about 10 minutes. Serve. 3. Store in an airtight container in the refrigerator for up to 7 days. SUBSTITUTION TIP: If you want to make this sauce 100 percent no-added-sugar, find a natural ketchup that doesn’t have any added sugar—or make your own.

Per Serving (2 tablespoons): Calories: 40; Total fat: 0g; Saturated fat: 0g; Sodium: 124mg; Carbohydrates: 10g; Sugar: 8g; Fiber: 1g; Protein: 0g

Raspberry Vinaigrette DAIRY-FREE FREE

GLUTEN-FREE

NUT-FREE

SOY-

VEGETARIAN

I love this fruity vinaigrette. It comes together with the push of a button and yields a bright, tangy, and fresh dressing. Raspberries are full of antioxidants, like vitamin C and quercetin, as well as other beneficial vitamins and minerals. You get healthy fats thanks to avocado oil, but this also makes it calorie-dense, so be mindful of portion sizes. Use as a dressing for a green salad or pasta, a marinade for meat or poultry, or a base for fruit dip. MAKES: 1 cup

PREP TIME: 5 minutes ¾ cup avocado oil ¼ cup red wine vinegar ¼ cup fresh raspberries 1 tablespoon honey ¼ teaspoon paprika ⅛ teaspoon salt ⅛ teaspoon freshly ground black pepper

1. Put the oil, vinegar, raspberries, honey, paprika, salt, and pepper in a blender. Puree until it reaches a smooth consistency, 30 to 60 seconds. Serve. 2. Refrigerate in a sealed container for up to 7 days. VARIATION TIP: Add up to 1 tablespoon poppy seeds to make a raspberry poppy seed vinaigrette. Per Serving (2 tablespoons): Calories: 192; Total fat: 20g; Saturated fat: 3g; Sodium: 40mg; Carbohydrates: 3g; Sugar: 2g; Fiber: 0g; Protein: 0g

Apple Cider Vinaigrette DAIRY-FREE FREE

GLUTEN-FREE

NUT-FREE

SOY-

VEGETARIAN

You can use this tangy, lightly sweet dressing for more than just salads. Apple cider vinegar has been purported to have many health benefits, including for people with type 2 diabetes. A few small studies suggest that consuming apple cider vinegar might help lower blood glucose levels. This recipe is delicious to use drizzled on salads, power bowls, or roasted vegetables, as a marinade for chicken or pork, or mixed into a fruit salad.

MAKES: about ⅔ cup PREP TIME: 5 minutes ⅓ cup extra-virgin olive oil ¼ cup apple cider vinegar 2 teaspoons honey 2 teaspoons Dijon mustard 1 garlic clove, minced ⅛ teaspoon freshly ground black pepper ⅛ teaspoon salt

1. Put the oil, vinegar, honey, mustard, garlic, pepper, and salt in a small jar, cover, and shake until well blended. Serve. 2. Refrigerate for up to 1 week. Shake the dressing well to recombine ingredients before using. Per Serving (2 tablespoons): Calories: 139; Total fat: 14g; Saturated fat: 2g; Sodium: 85mg; Carbohydrates: 3g; Sugar: 2g; Fiber: 0g; Protein: 0g

Creamy ChipotleLime Dressing GLUTEN-FREE

NUT-FREE

SOY-FREE

VEGETARIAN

This tangy dressing adds a burst of zest and spice to any salad. But don’t reserve this special sauce for your greens alone. It goes great on pasta, sandwiches, chicken, fish, beef, roasted vegetables, and more. Add a pinch of chili powder for some extra spicy flavor. MAKES: 1 cup PREP TIME: 5 minutes ¾ cup plain nonfat Greek yogurt 1 chipotle pepper in adobo sauce, plus 1 to 2 teaspoons adobo sauce 1 tablespoon freshly squeezed lime juice

1 teaspoon grated lime zest 1 garlic clove, peeled ½ teaspoon smoked paprika ¼ teaspoon salt ¼ teaspoon freshly ground black pepper

1. Put the yogurt, chipotle pepper, adobo sauce, lime juice, lime zest, garlic, paprika, salt, and pepper in a blender or food processor. Blend on high for 30 to 45 seconds, or until smooth and creamy. Serve. 2. Serve immediately, or refrigerate in a sealed jar or container for up to 1 week. Use as a salad dressing, a topping for tacos, nachos, or power bowls, a condiment in your sandwich or wrap, or as a dip for chicken strips or baked sweet potatoes. Per Serving (2 tablespoons): Calories: 16; Total fat: 0g; Saturated fat: 0g; Sodium: 81mg; Carbohydrates: 2g; Sugar: 1g; Fiber: 0g; Protein: 2g

Yogurt Dill Sauce GLUTEN-FREE

NUT-FREE

SOY-FREE

VEGETARIAN

This simple 5-ingredient recipe is as easy as it gets. Using plain nonfat Greek yogurt instead of sour cream decreases the fat and bumps up the protein content while providing a tangy flavor. It’s a versatile sauce and dip you can make at the beginning of the week and use all week long as a topping for fish, a dip for vegetables and chips, or a sauce for pita wraps or power bowls. MAKES: 1 cup PREP TIME: 5 minutes 1 cup plain nonfat Greek yogurt

1½ tablespoons freshly squeezed lemon juice 1 tablespoon dried dill weed or 2 tablespoons chopped fresh dill ¼ teaspoon salt ¼ teaspoon freshly ground black pepper

1. In a small bowl, whisk together the yogurt, lemon juice, dill, salt, and pepper until well blended. Serve. 2. Refrigerate in a sealed jar or container for up to 1 week. Per Serving (2 tablespoons): Calories: 18; Total fat: 0g; Saturated fat: 0g; Sodium: 84mg; Carbohydrates: 1g; Sugar: 1g; Fiber: 0g; Protein: 3g

Whole Wheat Pizza Dough DAIRY-FREE

NUT-FREE

SOY-FREE

VEGAN

Make your own whole wheat pizza dough at home using this easy, nofuss recipe. White whole wheat flour offers the same nutritional benefits of whole wheat, but lends a lighter texture to baked goods than traditional whole wheat flour. Use this dough as a pizza base or to make breadsticks (see tip). MAKES: 1 (12-inch) crust PREP TIME: 15 minutes 1 cup warm water 2¼ teaspoons active dry yeast 1 teaspoon sugar

2½ cups white whole wheat flour 2 tablespoons extra-virgin olive oil 1 teaspoon Italian seasoning ¾ teaspoon salt ½ teaspoon garlic powder

1. In a medium bowl, whisk together the water, yeast, and sugar until the yeast is dissolved. Let the mixture stand for 10 minutes, or until it is bubbly and creamy. 2. Stir in the flour, olive oil, Italian seasoning, salt, and garlic powder. Knead until smooth, about 5 minutes. 3. Roll the dough into a ball. Use immediately or store in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 3 months. PREP TIP: Make and knead this dough using a stand mixer or food processor with the dough hook attachment, or in a high-powered blender using the pulse function to mix and knead the dough.

VARIATION TIP: Make whole wheat breadsticks from this dough by rolling out the dough ball, then forming into breadsticks and placing on a baking sheet. Optional: Sprinkle with finely grated Parmesan cheese. Bake in the oven at 425°F for 15 to 20 minutes. Per Serving (⅛ of recipe): Calories: 138; Total fat: 4g; Saturated fat: 1g; Sodium: 219mg; Carbohydrates: 23g; Sugar: 1g; Fiber: 4g; Protein: 4g

Measurement Conversions

References American Diabetes Association. “Prediabetes.” diabetes.org/diabetes/prediabetes. Accessed November 12, 2021. ——. “Understanding A1C.” diabetes.org/diabetes/a1c. Accessed November 10, 2021. American Heart Association. “How to Reduce Sodium.” heart.org/en/healthyliving/healthy-eating/eatsmart/sodium/how-to-reducesodium. Last reviewed May 23, 2018. ——. “Added Sugars.” heart.org/en/healthy-

living/healthy-eating/eatsmart/sugar/added-sugars. Updated November 2, 2021. Accessed November 12, 2021. Cappuccio, F. P., and M. A. Miller. “Sleep and Cardio-Metabolic Disease.” Current Cardiology Reports 19, no. 11 (2017): 110. doi:10.1007/s11886-017-0916-0. Centers for Disease Control and Prevention. “National Diabetes Statistics Report, 2020.” cdc.gov/diabetes/library/features/diabetesstat-report.html. Last reviewed January 24, 2022. ——. “Assessing Your Weight.” cdc.gov/healthyweight/assessing/index.html Last reviewed September 17, 2020.

——. “Physical Activity for a Healthy Weight.” cdc.gov/healthyweight/physical_activity/inde Last reviewed October 28, 2020.

——. “Water and Healthier Drinks.” cdc.gov/healthyweight/healthy_eating/water and-healthier-drinks.html. Last reviewed January 12, 2021. ——. “Diabetes and Your Heart.” cdc.gov/diabetes/library/features/diabetesand-heart.html. Updated May 7, 2021. Dambha-Miller, H., A. J. Day, J. Strelitz, G. Irving, and S. J. Griffin. “Behaviour Change, Weight Loss and Remission of Type 2 Diabetes: A Community-Based Prospective Cohort Study.” Diabetic Medicine

37, no. 4 (2020): 681–88. doi:10.1111/dme.14122. Esser, N., S. Legrand-Poels, J. Piette, et al. “Inflammation as a Link between Obesity, Metabolic Syndrome and Type 2 Diabetes.” Diabetes Research and Clinical Practice 105, no. 2 (2014): 141–50. doi:10.1016/j.diabres.2014.04.006. Franz, M. J. “Management: Obesity to Diabetes.” Diabetes Spectrum 30, no. 3 (2017): 149–53. doi:10.2337/ds17-0011. Hadi, A., M. Pourmasoumi, A. Najafgholizadeh, et al. “The Effect of Apple Cider Vinegar on Lipid Profiles and Glycemic Parameters: A Systematic Review and Metaanalysis of Randomized Clinical

Trials.” BMC Complementary Medicine and Therapies 21, no. 1 (2021): 179. doi:10.1186/s12906-02103351-w. Harp, J. B., G. D. Yancopoulos, and J. Gromada. “Glucagon Orchestrates Stress-Induced Hyperglycaemia.” Diabetes, Obesity & Metabolism 18, no. 7 (2016): 648–53. doi:10.1111/dom.12668. Huang, F. Y., T. Deng, L. X. Meng, and X. L. Ma. “Dietary Ginger as a Traditional Therapy for Blood Sugar Control in Patients with Type 2 Diabetes Mellitus: A Systematic Review and Meta-analysis.” Medicine 98, no. 13 (2019): e15054. doi:10.1097/MD.0000000000015054

Khandouzi, N., F. Shidfar, A. Rajab, et al. “The Effects of Ginger on Fasting Blood Sugar, Hemoglobin A1C, Apolipoprotein B, Apolipoprotein A-I and Malondialdehyde in Type 2 Diabetic Patients.” Iranian Journal of Pharmaceutical Research 14, no. 1 (2015): 131–40. pubmed.ncbi.nlm.nih.gov/25561919/ Kirwan, J. P., J. Sacks, and S. Nieuwoudt. “The Essential Role of Exercise in the Management of Type 2 Diabetes.” Cleveland Clinic Journal of Medicine 84, no. 7, suppl. 1 (2017): S15–21. doi:10.3949/ccjm.84.s1.0. Lloyd, C., J. Smith, and K. Weinger. “Stress and Diabetes: A Review of the Links.” Diabetes Spectrum 18,

no. 2 (2005): 121–27. doi:10.2337/diaspect.18.2.121. National Weight Control Registry. “NWCR Facts.” nwcr.ws/Research/default.htm. Accessed November 22, 2021. Piercy, K. L., R. P. Troiano, R. M. Ballard, et al. “The Physical Activity Guidelines for Americans.” JAMA 320, no. 19 (2018): 2020–28. doi:10.1001/jama.2018.14854. Popkin, B. M., K. E. D’Anci, and I. H. Rosenberg. “Water, Hydration, and Health.” Nutrition Reviews 68, no. 8 (2010): 439–58. doi:10.1111/j.17534887.2010.00304.x. Rosenberg K. “Modest Weight Loss Increases Chance of Type 2 Diabetes Remission.” American

Journal of Nursing 120, no. 2 (2020): 49. doi:10.1097/01.NAJ.0000654328.88835.df Scheithauer, T. P. M., E. Rampanelli, M. Nieuwdorp, et al. “Gut Microbiota as a Trigger for Metabolic Inflammation in Obesity and Type 2 Diabetes.” Frontiers in Immunology 11 (2020): 571731. doi:10.3389/fimmu.2020.571731. Soliman, G. A. “Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease.” Nutrients 10, no. 6 (2018): 780. doi:10.3390/nu10060780. Swift, D. L., N. M. Johannsen, C. J. Lavie, et al. “The Role of Exercise and Physical Activity in Weight Loss and Maintenance.” Progress in

Cardiovascular Diseases 56, no. 4 (2014): 441–47. doi:10.1016/j.pcad.2013.09.012.

U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020–2025. 9th edition. December 2020. dietaryguidelines.gov/sites/default/files/2020 12/Dietary_Guidelines_for_Americans_20202025.pdf. Westerterp, K. R. “Diet Induced Thermogenesis.” Nutrition & Metabolism 1, no. 1 (2004): 5. doi:10.1186/1743-7075-1-5. Wing, Rena R., Wei Lang, Thomas A. Wadden, et al. “Benefits of Modest Weight Loss in Improving Cardiovascular Risk Factors in

Overweight and Obese Individuals with Type 2 Diabetes.” Diabetes Care 34, no. 7 (2011): 1481–86. doi:10.2337/dc10-2415.

Acknowledgments We did it! I feel like I have a village surrounding me that helped make this book possible. Thanks to my family and friends for all the support, words of encouragement, and inspiration you have provided me. First, thanks to my husband Seth, whose enduring patience, endless dishwashing and counter cleaning, and taste testing made this book possible. I could not have done it without your help going on in the background. To my joyful children, my kitchen helpers, co-chefs, and always-willing taste testers, thank you for being understanding and patient during

the process of writing this book— you are truly amazing. To my parents, Hal and Cheri, thank you for always believing in and supporting my dreams—it means the world to me. To my siblings, in-laws, extended family, coworkers, neighbors, and countless friends, thank you for supporting me, for reading my blog and news articles, and for making my recipes. To my editor and the team at Callisto, thank you for your expertise, constructive feedback, and hard work in bringing this book to life. Last but certainly not least, thank you to all of you readers who put your faith in me and my recipes to be a small part of your health and

wellness journey. I hope you enjoy this book and the recipes in it and that you continue walking the path of wellness beyond these pages.

About the Author

Brittany Poulson, MDA, RDN, CDCES, is a registered dietitian nutritionist, certified diabetes care and education specialist, busy wife, and mother of four young children. She is the creator and owner of YourChoiceNutrition.com, where she is a food and nutrition consultant, recipe developer, and blogger. She is passionate about empowering people to live a healthy life in their unique way, and offering sound

nutrition advice as a key pathway to wellness. When she’s not cooking, eating, or writing about food and nutrition, Brittany enjoys running, gardening, crafting, and spending time with her handsome husband and beautiful children.