A Workweek Menu for Millenial and Gen-Z Diabetics

Holssom News

The following menu is only a suggestion and is high in fiber and uses erythritol instead of sugar. Additionally, the menu incorporates complex carbohydrates. The ingredients used also have a low glycemic index.

Monday

  • Breakfast: Berry Blast Smoothie
    • Ingredients: 1 cup unsweetened almond milk, 1/2 cup mixed frozen berries, 1/4 cup plain Greek yogurt, 2 tbsp chia seeds, 1 tbsp erythritol.
    • Nutrition: Calories: ~200, Net Carbs: ~5g, Protein: ~10g, Fat: ~10g.
  • Lunch: Mediterranean Quinoa Salad
    • Ingredients: 1 cup cooked quinoa, 1/2 cup chopped cucumber, 1/4 cup chopped bell pepper, 1/4 cup low-fat feta cheese, 2 tbsp olive oil.
    • Nutrition: Calories: ~450, Net Carbs: ~40g, Protein: ~15g, Fat: ~25g, Fiber: ~6g.
  • Dinner: Herb-Roasted Salmon with Asparagus
    • Ingredients: 6 oz salmon fillet, 1 cup asparagus, 1 tbsp olive oil, salt-free seasoning.
    • Nutrition: Calories: ~400, Net Carbs: ~5g, Protein: ~35g, Fat: ~25g.

Tuesday

  • Breakfast: Scrambled Eggs with Avocado
    • Ingredients: 2 large eggs, 1/2 avocado, 1/2 cup spinach, 1/2 tsp olive oil.
    • Nutrition: Calories: ~350, Net Carbs: ~4g, Protein: ~15g, Fat: ~30g.
  • Lunch: Leftover Herb-Roasted Salmon and Asparagus
    • Nutrition: Calories: ~400, Net Carbs: ~5g, Protein: ~35g, Fat: ~25g.
  • Dinner: Chicken and Broccoli Stir-Fry
    • Ingredients: 6 oz chicken breast, 1 cup broccoli, 1/4 cup low-sodium soy sauce, 1 tsp ginger.
    • Nutrition: Calories: ~350, Net Carbs: ~10g, Protein: ~35g, Fat: ~15g.

Wednesday

  • Breakfast: Keto Oatmeal
    • Ingredients: 1/4 cup unsweetened coconut, 1/4 cup hemp hearts, 1 tbsp flaxseed meal, 1 cup almond milk, 1 tbsp erythritol.
    • Nutrition: Calories: ~275, Net Carbs: ~5g, Protein: ~10g, Fat: ~20g.
  • Lunch: Leftover Chicken and Broccoli Stir-Fry
    • Nutrition: Calories: ~350, Net Carbs: ~10g, Protein: ~35g, Fat: ~15g.
  • Dinner: Lentil Soup
    • Ingredients: 1 cup cooked lentils, 1/2 cup carrots, 1/2 cup celery, 1/4 cup chopped onion, low-sodium vegetable broth.
    • Nutrition: Calories: ~300, Net Carbs: ~45g, Protein: ~20g, Fat: ~1g, Fiber: ~16g.

Thursday

  • Breakfast: Berry Blast Smoothie
    • Ingredients: 1 cup unsweetened almond milk, 1/2 cup mixed frozen berries, 1/4 cup plain Greek yogurt, 2 tbsp chia seeds, 1 tbsp erythritol.
    • Nutrition: Calories: ~200, Net Carbs: ~5g, Protein: ~10g, Fat: ~10g.
  • Lunch: Leftover Lentil Soup
    • Nutrition: Calories: ~300, Net Carbs: ~45g, Protein: ~20g, Fat: ~1g, Fiber: ~16g.
  • Dinner: Baked Cod with Lemon and Herbs
    • Ingredients: 6 oz cod fillet, 1/2 lemon, 1 tbsp olive oil, dill, salt-free seasoning.
    • Nutrition: Calories: ~250, Net Carbs: ~2g, Protein: ~30g, Fat: ~15g.

Friday

  • Breakfast: Scrambled Eggs with Avocado
    • Ingredients: 2 large eggs, 1/2 avocado, 1/2 cup spinach, 1/2 tsp olive oil.
    • Nutrition: Calories: ~350, Net Carbs: ~4g, Protein: ~15g, Fat: ~30g.
  • Lunch: Leftover Baked Cod with Lemon and Herbs
    • Nutrition: Calories: ~250, Net Carbs: ~2g, Protein: ~30g, Fat: ~15g.
  • Dinner: Hearty Beef and Vegetable Stew
    • Ingredients: 6 oz lean beef, 1/2 cup mushrooms, 1/2 cup green beans, 1/4 cup chopped onion, low-sodium beef broth.
    • Nutrition: Calories: ~400, Net Carbs: ~15g, Protein: ~40g, Fat: ~20g.

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