Veggie & Egg Nourish Plate (Diabetic-Friendly)
✅ Why This Plate Works
- 20–30g protein to slow glucose rise
- High fiber from non-starchy vegetables
- Healthy fats for satiety
- Low net carbs (8–15g depending on add-ins)
- Balanced plate method approved for diabetes management
🛒 Ingredients (1 serving)
Protein
- 2 large eggs (boiled, poached, or soft scrambled)
Vegetables (2+ cups total)
- 1 cup sautéed spinach or kale
- ½ cup cherry tomatoes
- ½ cup cucumber slices
- ½ cup roasted zucchini or broccoli
Healthy Fats
- ¼ avocado, sliced
- 1 tsp olive oil (for cooking or drizzle)
Optional Boosters
- 1 tbsp pumpkin or sunflower seeds
- Sprinkle feta cheese
- Red pepper flakes or everything seasoning
🔪 Instructions
- Cook eggs to preference (soft-boiled keeps yolk nutrients intact).
- Lightly sauté leafy greens in olive oil.
- Arrange raw and cooked veggies on a plate.
- Top with eggs and avocado.
- Add seeds or feta if using.
📊 Estimated Nutrition
- Calories: ~350–400
- Protein: 22–26g
- Total Carbs: 12–15g
- Fiber: 4–6g
- Net Carbs: ~8–10g
- Healthy fats for stable blood sugar
🔁 Optional Add-Ons (If Carbs Allow)
- ½ cup quinoa (adds ~20g carbs)
- ½ small roasted sweet potato
- 1 slice sprouted grain toast
🩺 Blood Sugar Tips
- Eat protein and veggies first, eggs last for slower glucose rise.
- Add a splash of vinegar or lemon juice — may help reduce post-meal spikes.
- Great for breakfast, lunch, or light dinner.
