Lower Glycemic Meals Made Easy - Recipe E-Book

Introduction:

Welcome! These recipes aren’t fancy or complicated. They’re realistic, approachable, and designed to fit seamlessly into everyday life.

As a registered and licensed dietitian, certified trainer, and someone who has lived with Type 1 diabetes and hypothyroidism for nearly 18 years, I’ve seen firsthand how food can influence blood sugar, hunger, energy, and overall wellbeing. This cookbook isn’t just for people with diabetes — it’s for anyone who wants lower-glycemic meals that support steady energy, balanced hunger, and feeling good throughout the day. The recipes focus on real ingredients and simple, foolproof combinations of protein, fiber-rich carbs, and healthy fats.

Servings:

Each recipe card shows the number of servings, based on an average portion. Individual energy needs may vary, so feel free to adjust portions to suit your personal needs.

There’s no “perfect” way to eat, and this isn’t about restriction. My goal is to share easy, realistic, dietitian-inspired recipes that fit into real life and help you understand how different foods can support blood sugar and daily function — no matter who you are.

Disclaimer:

Carbohydrate counts are not included, as nutrition values can vary depending on the brands and ingredients you use. Always follow guidance from your healthcare provider regarding carbohydrate calculations, medical needs, or individualized nutrition recommendations. This cookbook is for recipe inspiration only and is not intended as medical advice.

Table of Contents

Meals:

Whole Wheat Pita Pizzas – p.1

Easy Feta Shrimp Stuffed Peppers – p.2

Sriracha Chicken Tacos – p.3

Cranberry Peanut Salad Bowls – p.4

Lemon Pepper Chicken with Roasted Brussels, Cashews & Cranberries – p.5

Spicy Shrimp & Mango Cauliflower Rice Bowl – p.6

Sweet Chili Chicken Meatball Bowl – p.7

BBQ Chicken Thighs, Zucchini, and Brown Rice Bowl – p.8

Mediterranean Chickpea & Tofu Bowl – p.9

Mexican Steak & Veggie Power Bowl – p.10

Creamy Pumpkin Feta Protein Pasta – p.11

10-Minute Chicken & Cauliflower Rice Bowl – p.12

Snacks & Desserts:

Birthday Cake Protein Bites – p.13

Lemon Pepper Chicken & Cashew Salad – p.14

No-Bake “Butterfinger Bars” – p.15

Almond Flour Chocolate Chip Cookies – p.16

Pumpkin Chocolate Chip “Fudge Brownies” – p.17

Cashew Cocoa Fudge Bites – p.18

Pumpkin Brownie “Truffles” – p.19

Broccoli and Pepper Jack Bites – p.20

Chocolate Chip Pumpkin Bread – p.21

Almond and Oat “Monster Cookies” – p.22

Lower-Sugar Almond Flour Edible Cookie Dough – p.23