Feeling overwhelmed by complicated recipes? Here are 5 snack and meal ideas to get you started. Each has 5 ingredients or less! 


Many people with diabetes (PWD) struggle with making creative, healthy and quick meals and snacks. I have found that healthy eating does not have to feel restrictive or be tasteless. Some people, out of frustration over home cooking, give up and resort to fast food and dine-in restaurants, which can add loads of calories, saturated fats and sugars to your eating plan. It is okay to treat yourself now and then, but I encourage people to aim for 85-90% home cooking and 10-15% dining out. One benefit of home cooking I often remind my clients is that when you home cook, you know what you are putting into your meals, and you increase your chances of eating fruits and vegetables that are local and in-season. 

There are endless ways of creating healthy and satisfying meals and snacks. With a little imagination and swapping out some less-healthy ingredients for healthier ones, you can finally break the code to creative home cooking. Balanced meals and snacks (carbs, protein, and healthy fats) can help balance blood sugars and supply your body with the nutrients it needs. I encourage my clients to strive for a win-win by maximizing the food they have. Pick something from each of the five food groups: carbohydrates, healthy fats, fruits and vegetables, milk and dairy, and protein.  I encourage PWDs to consistently ask themselves “how can I maximize the fuel in my body without feeling overly full, yet satisfied?”

Feeling overwhelmed by complicated recipes? Here are 5 snack and meal ideas to get you started. Each has 5 ingredients or less!

Crispy Kale Chips

  • Kale
  • Extra virgin olive oil
  • Parmesan cheese

Get the full recipe here! >>

Cream Cheese Yogurt Dip

  • Cream cheese 
  • Spinach or kale
  • Plain yogurt
  • Parmesan cheese

Get the full recipe here! >>

Flaxseed Chicken Strips

  • Boneless chicken
  • Egg
  • Flaxseed

Get the full recipe here! >>

Strawberry Green Smoothie

  • Frozen strawberries
  • Spinach
  • Almond milk
  • Banana
  • Chia seeds

Get the full recipe here! >> 

Vegetable Omelet

  • Mushrooms
  • Tomato
  • Chopped onion
  • Spinach
  • Eggs

Get the full recipe here! >>

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