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Five Blood Sugar Balanced Meals Using 12 Basic Ingredients

Food is often the biggest obstacle for women with diabetes, you're busy but need to gain control of blood sugar to help you elevate your energy and mood.

Real food ingredients

So, trying to figure out what's for dinner can be tough. To break free from cooking the same things over and over again, you need easy tips on what ingredients to have on hand and how to combine them into balanced meals.

I love having an easy plan for dinner after a busy day, Thank you! –Olivia K.

To help manage the blood sugar balancing act, I find myself relying more and more on something called an "Easy Balanced Meal Plan," a solution I recommend to my clients.

Meaning... a limited selection of interchangeable foods that complement each other. Simple go-to's that you always have in the fridge/pantry and ready to put a meal together.

A balanced meal plan is perfect for you if: ​

  • You don’t have time to cook complicated meals, but you want to feed yourself well. This is basically all my clients! You need something straightforward that can be executed without much time or effort. ​

  • You have basic cooking skills, even if you’re not exactly Julia Child. You can chop? You can boil water? You’re good to go. ​ ​

  • You don’t have a ton of time for shopping, but you can run to the store in 20 minutes, or you can hit "reorder" on your cart (who else loves delivery services like Fresh Direct and Instacart?) ​ ​

  • You want to eat real food – you know you feel better, and your blood sugar behaves when you make yourself something fresh instead of living on Sushi takeout and pizza delivery.

What if you had 12 basic ingredients in the fridge and pantry that can easily be combined into balanced meals?

This Cauliflower Rice Vegetable Stir Fry recipe fits the plan perfectly

This version of the recipe includes ground beef for a protein source, but it's easy to swap out and use chicken, tempeh, tofu or plant-based options like garbanzo beans.

Cauliflower Rice Vegetable Stir Fry w/Ground Beef

[Dairy Free, Gluten Free, Ketogenic, Low Glycemic]

Makes 4 servings - 35 minutes prep and cooking time


  • 2 tbsps. Avocado Oil

  • 1 Red Bell Pepper ((use any color bell pepper))

  • 1 cup Mushrooms

  • 1 Sweet Onion ((diced))

  • 1 cup Broccoli

  • 2 Garlic Cloves

  • 12 ounces Frozen Cauliflower Rice

  • 2 cups Kale Leaves ((chopped))

  • 1 tbsp Dried Thyme

  • 1 tbsp Dried Parsley

  • 1 tbsp Coconut Aminos ((or low sodium soy sauce))

  • 1 Sea Salt & Black Pepper

  • 1 Avocado ((sliced))

  • 1 lb. Lean Ground Beef


  1. Cut vegetables and toss in a bowl. Chop kale, put in a separate bowl. In a large skillet. add the oil, onions, garlic and the cut vegetables, except kale and cauliflower.

  2. Cook on medium heat until the onions look a little translucent. About 5-6 minutes. Add in ground beef. Cook for about 7- 8 more minutes. Stir every so often though. Then add in cauliflower rice, coconut aminos and any additional spices.

  3. Finally, stir in kale and mix all together for 1-2 minutes on low heat. Serve and top with sliced avocado, salt and pepper.

Note* If you cannot find mirin, make a substitute by mixing a little sugar with rice wine vinegar.

Nutritional Information per serving:

Calories 491

Protein 23g

Sugar 8g

Fiber 6g

Carbs 17g

Fat 38g

Here are the 12 basic ingredients used for this stir fry recipe and interchangeable to create easy meals. Proteins:

1. Salmon (wild caught)

2. Ground Beef (grass fed organic sourced)

3. Eggs

4. Chicken (organic, hormone free)

Fiber rich starchy carbohydrates: 5. Black rice/Quinoa

6. Potatoes

7. Cauliflower rice

8. Beans

Vegetables/fruits - non-starchy carbohydrates: 9. Greens – (variety of spinach, kale, spring mix, arugula, etc.)

10. Cruciferous vegetables

11. Berries Healthy Fat: 12. Avocado

Try to make a plan to keep these 12 ingredients in stock and on hand to chop/sauté/roast/grill into more delicious recipes for the week.

When you combine a complex carb w/fiber, healthy fat and a protein source you create delicious blood sugar balanced meals. Download more recipes like the one shared here, that shows this effective formula.

As a busy woman managing diabetes you deserve to lose the overwhelm and enjoy healthy delicious food.

Dinners with little effort with lots of flavor and will make your blood sugar happy too!

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