6 Quick Meal Ideas for Steady Blood Sugar

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Blood sugar levels fluctuate based on what you eat during the day. Indulging in sugary carbohydrate-loaded snacks will send your levels soaring then bottom them out later—leaving you feeling tired and draggy. If you have diabetes, this type of eating pattern can lead to complications over time. That’s why it’s important to know what foods to eat and how often to eat them so that nutrients like protein and healthy carbohydrates are released into your body over hours (not minutes) so you can feel fuller longer, reduce the likelihood of blood sugar peaks and valleys, and fight off cravings for unhealthy foods.

The key to steady blood sugar is choosing a balance of good carbs and sustaining protein. Eating small meals throughout the day is a great way to keep your glucose levels within a healthy range. Make sure you know your carbohydrate intake during meals or snacks. If you take insulin, ensure your dosage compensates for what you’re eating. Today’s touch screen insulin pumps make this process even easer with the ability to deliver minute amounts of insulin for more accurate control.

Ready to get started? Here are 6 recipes you can make quickly and enjoy anytime:


Microwave eggs and salsa: Crack one egg and add a tablespoon of milk or water in a bowl. Season with salt and pepper, and microwave one minute until eggs are cooked*. Top with low-fat cheese and salsa and add a slice of whole grain toast on the side.

Quick trifle:  Layer non-fat Greek yogurt, a few berries and some pecans together in a glass. Add a sprinkle of cinnamon if desired and enjoy.


Tomato, mozzarella and chickpea salad: Toss 1 ounce of fresh mozzarella balls, ¼ cup each of cherry tomatoes and rinsed, no-salt added chickpeas with salt, pepper and ½ teaspoon olive oil. Layer on 3 ounces of fresh spinach or greens of your choice and enjoy.

Portable turkey wrap: Layer a whole wheat wrap with 2 tablespoons hummus, 3 ounces of roasted turkey, a couple of slices of cucumber and tomato and a tablespoon of crumbled feta cheese. Roll up, wrap it, and pack it away for lunch or when you need a meal on the go.


Chicken tacos: Layer corn or whole wheat tortillas with rotisserie chicken, black beans, cilantro, lettuce and tomato. Top it off with some salsa and a dollop of plain Greek yogurt.

Easy baked fish: Thaw fish overnight in the fridge. Pat dry with paper towels, then brush with 1 teaspoon olive oil and sprinkle with your choice of dried herbs and garlic. Bake at 350 degrees Fahrenheit until flaky and cooked through* and serve with ½ cup brown rice and a side of steamed green beans with lemon.

Making quick meals is even easier when you take advantage of pre-cooked ingredients available at your local grocery store. Grab a rotisserie chicken, a container of hummus, and frozen fruits and vegetables to have healthy meals in a flash.

*Consuming raw or undercooked meats, poultry, seafood, shellfish or eggs may increase your risk of foodborne illness, especially if you have certain medical conditions.

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