As a dietitian specializing in women’s health, I am constantly seeking out strategies to optimize blood sugar balance for both health and fat loss. These recipes are popular with my patients and are naturally free of gluten since I have celiac!
Note: this page is updated constantly to support our patients with new healthy meal prep inspiration!
High Protein and Blood Sugar Balanced; A Dietitian’s Favorite Meal Prep Recipes
One of the most effective methods for sustainable health that I have found is incorporating high-protein meals into daily routines. Not only does protein help to stabilize blood sugar levels, but it also plays a crucial role in supporting muscle health and promoting satiety. I’m excited to share some of my favorite high-protein meal prep recipes that are not only delicious but also perfect for maintaining blood sugar balance. And, did I mention that they’re easy?!
Tuna Toddler Muffins
* 1 can of safe catch tuna (code whitness for 20% off)
* 1 egg
* 2 tb coconut flour
* 1 tb tapioca flour
* 1 tb lemon juice
* 1 tsp. coconut aminos
* 1TB noble made BBQ sauce
* 1TB The New Primal nutritional yeast
* 1/2 tsp. minced garlic
Line an air fryer sheet with parchment paper and set to air fry preheat at 350F
2. Open the can of tuna; do not drain! Use a fork to finely shred the tuna and set aside. Combine all ingredients. form 3-5 tuna cakes with your hands or a cookie scoop. Place and flatten the tuna cakes on the parchment sheet and cook at 350F for 10 minutes, until the outside of the tuna cakes are deeply golden-brown in color. Eat warm. Good in fridge for 3 days.
High Protein Dairy Free Breakfast Parfait seen here
1️⃣ mix you favorite dairy-free yogurt, I used @tastecocoyo, with vanilla @just.ingredients protein powder. @pillarsyogurt is my favorite dairy free yogurt just an FYI 👀
2️⃣ layer with chia seed jam (i simmered raspberries + chia seeds + cinnamon) but @chiasmash works too! Then, add some pumpkin seeds for crunch
3️⃣ crumble & sprinkle @gratisfied oat bar on top
Repeat the layers & enjoy!
Give your breakfast an upgrade with @gratisfied. Save through the link in my highlights or DM me Gratisfied for a discount code 😚
Baked Chicken Breast with Roasted Vegetables
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 tablespoons olive oil
– 2 teaspoons garlic powder
– 2 teaspoons paprika
– Salt and pepper to taste
– 2 cups mixed vegetables (such as broccoli, cauliflower, and carrots), chopped
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Place the chicken breasts on a baking sheet lined with parchment paper.
3. Drizzle olive oil over the chicken breasts and sprinkle with garlic powder, paprika, salt, and pepper.
4. In a separate bowl, toss the mixed vegetables with olive oil, salt, and pepper.
5. Arrange the vegetables around the chicken breasts on the baking sheet.
6. Bake for 20-25 minutes or until the chicken is cooked through and the vegetables are tender.
7. Allow the chicken to cool before dividing it into meal prep containers along with the roasted vegetables. Store in the refrigerator for up to 4 days.
Hormone Bliss Bites
1 heaping cup of softened, pitted medjool dates
¼ cup cacao powder
3 tbsp of @beeyawellness blend (can also sub hemp or chia seeds)
¼ cup walnuts (can also use cashews)
2 tbsp almond butter, i used @artisanamarkets
A pinch of Himalayan sea salt
A splash of vanillaInstructions:
Add all ingredients to a food processor and pulse. If your dates seem dry, soak them in warm water prior!
Once your mixture is sticky and well-blended, use a tbsp to scoop out mixture and roll into balls.
Store in the fridge for a week or the freezer for up to a month!Sheet Pan Lemon Herb Chicken with Asparagus
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 bunch asparagus, trimmed
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– Zest and juice of 1 lemon
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Place the chicken breasts on a baking sheet lined with parchment paper.
3. Arrange the asparagus around the chicken breasts.
4. In a small bowl, whisk together olive oil, minced garlic, lemon zest, lemon juice, dried thyme, salt, and pepper.
5. Drizzle the lemon herb mixture over the chicken breasts and asparagus, ensuring they are evenly coated.
6. Bake for 20-25 minutes or until the chicken is cooked through and the asparagus is tender.
7. Allow the chicken to cool before dividing it into meal prep containers along with the asparagus. Store in the refrigerator for up to 4 days.
Tuna-dine Cakes, featuring Safe Catch
originally seen in this reel.
1 can tuna (use code WHITNESS for 20% off Tuna, Sardines, Salmon and Mackerel here)
1 can sardines
1 cup ground up plantain chips
1 tbsp mayo (I use this one made with avocado oil!)
1 tbsp mustard
1 egg
Season w things like dill, onion powder, garlic powder, etc. Don’t add salt. Sardines make it salty enough
Pan fry each side x 5 min on med-high heat in avocado oil
Electrolyte Jello Jigglers featuring Redmond Relyte
originally seen in this reel.
2 cups pineapple juice 🧃
6 TB gelatin (I like this one from further food)
3 scoops electrolyte powder (I like relyte lemon lime or pina colada)
1 TB honey 🍯
1. In a saucepan, heat the juices over medium heat until hot but not boiling.
2. Lower to simmer, whisk in honey then gelatin 1 tbsp at a time, only after the others dissolve. stir until the gelatin is fully dissolved ~ 10 mins.
3. Once you have no lumps, just liquid*, remove from heat and carefully transfer the liquid into your gummy molds or muffin pan lined with mini liners, or greased 8 x 8 inch baking dish.
4. Refrigerate 1-2 hours depending on the size of your gummies) then pop out and enjoy!
5. I stored mine in the refrigerator, but these will remain solid at room temp. Enjoy!
Crockpot Turkey Chili
Ingredients:
– 1 lb ground turkey
– 1 onion, diced
– 2 bell peppers, diced
– 2 cloves garlic, minced
– 1 can (15 oz) diced tomatoes
– 1 can (15 oz) black beans, drained and rinsed
– 1 cup chicken broth (I use this bone broth to increase nutrient density and protein content)
– 2 tablespoons chili powder
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional toppings: avocado, Greek yogurt, cilantro
Instructions:
1. In a skillet over medium heat, cook ground turkey until browned. Drain any excess fat.
2. Transfer the cooked turkey to a slow cooker.
3. Add diced onion, bell peppers, minced garlic, diced tomatoes, black beans, chicken broth, chili powder, cumin, salt, and pepper to the slow cooker. Stir to combine.
4. Cover and cook on low for 6-8 hours or on high for 3-4 hours.
5. Once cooked, divide the turkey chili into meal prep containers. Allow to cool before storing in the refrigerator for up to 4 days.
6. Serve with optional toppings such as avocado, Greek yogurt, or cilantro.
want even more support? Check out my 12 week meal plan guide that comes to your inbox every week to support high protein meal prep
protein rich puppy chow
It’s as simple as swapping the powdered sugar for flavored protein powder and using a better-for-you cereal like @threewishes – i love this cereal!!! I pinky promise you, it’s just as good, if not better!! 😋 SAVE this recipe for a 4-ingredient sweet treat!
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Ingredients:
2-3 cups of vanilla frosted @threewishes cereal
1/2 cup peanut butter (I used @georgiagrinders )
1 cup dark chocolate (i used @btr.nation truffle cups)
1 tbsp coconut oil
1 scoop chocolate protein powder
Instructions.
1. Melt dark chocolate and coconut oil, and peanut butter & stir until smooth
2. Pour over cereal and add protein powder. Gently toss until all of the cereals evenly coated.
4. Place in the fridge for 10-15 minutes, and enjoy!
high protein pancake bowl
1/2 a 🍌, mashed + 1/4 cup gluten-free protein pancake mix (I used @simplemills) and 1/4 c of egg whites.
Microwave for 1:30-2 min. Drizzle with peanut butter & honey, top with blueberries and sprinkle with cinnamon. Enjoy! 💙
Easy high protein chicken noodle soup
https://www.instagram.com/whitnessnutrition/reel/C3BuH01sbmM/health a priority this year, I highly recommend incorporating @fondbonebroth into your routine! Here’s how to make this yummy, simple soup✨👇🏻
Ingredients:
– One 24oz jar @fondbonebroth, chicken or beef
– 2 cups shredded rotisserie chicken
– 1 cup @kaizenfoodco pasta
– A handful of spinach, finely chopped
– A handful of baby carrots, finely chopped
To Make:
Cook your @kaizenfoodsco pasta (bonus points if you cook in more bone broth!). Add to the pot with cooked pasta your shredded chicken, spinach, and carrots. Add your @fondbonebroth and bring to a simmer until carrots are soft. Season with S&P and enjoy! 🥣
Love your gut and use code WHITNESS for 20% off your order on www.fondbonebroth.com for all your nourishment needs✨
ready for more support, education and empowerment? book a discovery call
Snickerdoodle Protein Bites
1/2 cup old fashioned oats or oat flour⠀⠀⠀⠀⠀⠀⠀⠀⠀
1/2 cup cashew butter, I used @artisananaturals
2 tbsp ground flax ⠀⠀⠀⠀⠀⠀⠀⠀⠀
2 tsp cinnamon⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 tbsp maple syrup ⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 serving protein powder, I used @primalkitchen snickerdoodle but vanilla would work as well! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 tsp vanilla extract⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Mix all ingredients in a bowl until well combined. If it’s too sticky, add some more flax, and if it’s too dry, and a splash of almond milk. Roll into balls, sprinkle with more cinnamon, and place in the fridge. DELISH! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Easy Spinach and Feta Frittata
Ingredients:
– 8 large eggs
– 1 cup baby spinach, chopped (I usually add 1-2 cups of additional vegetables from dinner leftovers to save on food waste!)
– 1/2 cup crumbled feta cheese
– Salt and pepper to taste
– Cooking spray
Instructions:
1. Preheat the oven to 350°F (175°C).
2. In a bowl, whisk together eggs, chopped spinach, crumbled feta cheese, salt, and pepper.
3. Lightly grease a 9-inch pie dish with cooking spray.
4. Pour the egg mixture into the pie dish.
5. Bake for 20-25 minutes or until the frittata is set and the top is lightly golden.
6. Allow the frittata to cool slightly before slicing into wedges.
7. Divide the frittata wedges into meal prep containers. Store in the refrigerator for up to 4 days.
Ready to work with a dietitian 1:1 to get personalized support and recommendations? Book a discovery call!
Incorporating high-protein, low-carbohydrate recipes like these into your meal prep routine can make a significant difference in maintaining blood sugar balance and supporting your overall health goals. By fueling your body with nutrient-dense foods, you can feel satisfied, energized, and ready to tackle whatever the day brings. Give these recipes a try and experience the benefits of high-protein, blood sugar-balanced eating for yourself
https://www.instagram.com/whitnessnutrition/reel/C2_H8lesNoI/
High protein oatmeal! All I did was mix ½ cup @bobsredmill gluten free rolled oats with ¼ cup egg whites, 2 Tbsp. protein powder, cinnamon, a lil bit salt and @artisanamarket cashew butter. Microwave for about 1-2 min, stir, add some chia seeds, a lil more cashew butter and cinnamon. ENJOY!
