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Blackberry Banana Overnight Oats
8 hours
Unsweetened Almond Milk Add the almond milk, vanilla extract, oats, mashed banana, chia seeds, and
Vanilla Extract cinnamon in a bowl or container. Stir well to combine and refrigerate overnight.
Oats (quick or rolled)
Banana (mashed) To serve, stir well and top with blackberries. Enjoy!
Chia Seeds
Cinnamon
Blackberries
Use other fresh berries fruit instead.
Refrigerate in an airtight container for up to four days.
338
9g
59g
Fiber 15g
10g
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Citrus Date & Almond Salad
15 minutes
Navel Orange (sliced) Supreme the navel and blood oranges by using a sharp knife to slice the rind
Blood Orange (sliced) and peel off each fruit. Then cut the segments out from in between the
Frozen Pineapple (thawed) membranes, and organize them on a serving plate, along with the pineapple
chunks. Reserve 2 sections of orange to squeeze for juice.
Pitted Dates (chopped)
Slivered Almonds
Slice the dates and place them between the citrus segments. Top with slivered
Hemp Seeds
almonds and hemp seed.
Maple Syrup
Squeeze the juice from the 2 reserved sections of orange into a small bowl. Mix
in the maple syrup. Pour the mixture over the salad and enjoy.
384
8g
81g A French cooking technique for preparing citrus fruits. The process gets rid
Fiber 12g of the membranes between the wedges and the bitter white pith. It can make the fruit
8g tastier and more aesthetically pleasing.
Use grapefruit or more oranges instead.
Medjool dates works best for this recipe.
You can refrigerate the leftovers in an airtight container in the fridge for up to
two days, but this recipe is best enjoyed immediately.
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Creamy Blueberry Smoothie
5 minutes
Frozen Blueberries Add all ingredients to a blender and blend until smooth. Pour into a glass and
Frozen Cauliflower enjoy!
Chia Seeds
Hemp Seeds
Lemon Juice Add spinach, kale, or other berries to your smoothie.
Vanilla Extract Smoothies are best enjoyed immediately after blending.
Coconut Water
364
10g
67g
Fiber 17g
9g
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Soy Glazed Tofu & Mushrooms
30 minutes
Brown Rice
Cook the rice according to package directions.
Tofu (extra-firm, pressed and
cubed)
Steam the tofu in a covered steaming basket over simmering water for 8-10
Vegetable Broth, Low Sodium
minutes. Remove the tofu and set aside.
Shiitake Mushrooms (stem
removed, sliced)
Heat a few Tbsp of the vegetable broth in a skillet over medium-high heat. Add
Garlic Powder the mushrooms and cook over for 4 minutes, undisturbed to brown the
Celery (thinly sliced on a mushrooms. Then add the garlic powder and toss. Continue cooking for 2 to 3
diagonal) minutes, stirring often, adding more broth as needed to prevent sticking.
Ginger (fresh, grated or
minced) Add the steamed tofu to the skillet along with the celery, ginger, and tamari,
Tamari and stir to combine. Cook over medium heat, stirring often until the celery has
Chili Flakes (optional) softened a little, about 2 minutes. Add the chili flakes if using and stir.
Lime Juice
Scoop the rice onto a plate and top with the tofu and mushroom mixture.
Drizzle with lime juice. Enjoy!
466
8g Use another mushroom such as king oyster, cremini, or white
86g button.
Fiber 11g
Cilantro, green onion, and/or hot sauce.
22g
Refrigerate in an airtight container for up to three days.
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Red Bean Quinoa Salad
30 minutes
Quinoa
Cook the quinoa according to package instructions.
Vegetable Broth, Low Sodium
Shallot (minced)
In a frying pan, heat a few Tbsp of the vegetable broth over medium-high heat.
Red Bell Pepper (chopped)
Sauté the shallots until softening, then add the red bell pepper and stir until
Red Kidney Beans softening and vibrant. Add the red kidney beans and corn, and stir until heated
Frozen Corn (thawed) through. Add more broth as needed to prevent sticking. Set aside.
Balsamic Vinegar
Dried Basil In a small bowl, whisk together the balsamic vinegar, dried basil, garlic powder
Garlic Powder and black pepper. Place the chopped romaine in a salad bowl and toss with the
dressing.
Black Pepper
Romaine (chopped)
Add the cooked quinoa and sautéed vegetables to the salad bowl and toss to
Parsley (chopped)
combine. Top the dish with parsley, serve and enjoy!
423
Store leftovers in the fridge in an airtight container for up to 4 days.
5g
81g
Fiber 16g
18g
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White Bean, Spinach & Tomato Salad
10 minutes
Water Heat water in a large pan over medium heat. Add shallots and garlic and sauté
Shallot (diced) for 1 to 2 minutes.
Garlic (cloves, minced)
Add white beans, spinach and tomato. Stir until warm and spinach has wilted,
White Navy Beans (cooked,
about 5 minutes.
drained and rinsed)
Baby Spinach (chopped)
Tomato (diced) Season with pepper and dried basil to taste. Enjoy!
Black Pepper (to taste)
Dried Basil
Use chickpeas or lentils instead.
Refrigerate in an airtight container up to 3-5 days. Leftovers can be eaten
warm or cold.
415
2g
80g
Fiber 28g
23g
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Lentil Sweet Potato Bowl
30 minutes
Vegetable Broth, Low Sodium In a sauté pan, heat a few Tbsp of the vegetable broth over medium-high heat.
Yellow Onion (diced) Add the diced sweet potatoes and onion. Stir and sauté for a few minutes, then
Sweet Potato (diced small) add the remaining broth, cover the pan, and reduce the heat to low. Simmer
until the potatoes are soft, 10-15 minutes, depending on how small the
Lentils (cooked)
potatoes are diced (smaller pieces will cook faster).
Garlic Powder
Dried Thyme
Add the lentils and season with the garlic powder, thyme, rosemary and black
Dried Rosemary pepper. Once the lentils are hot, stir in the chopped kale until it's wilted.
Black Pepper
Kale Leaves (finely chopped)
Scoop into a bowl, serve and enjoy!
452 Refrigerate in an airtight container for up to 4 days.
1g
97g
Fiber 21g
16g
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Chickpea Pasta with Pesto
20 minutes
Chickpea Pasta (uncooked)
Cook the chickpea pasta according to package instructions.
Basil Leaves (packed)
Walnuts
While the pasta is cooking, add the basil, walnuts, nutritional yeast, garlic, and
Nutritional Yeast
black pepper to a food processor.
Garlic (clove)
Black Pepper With the food processor running, slowly add the lemon juice followed by the
Lemon Juice vegetable broth. Continue to blend for 20 to 30 seconds until the pesto is
Vegetable Broth, Low Sodium smooth and emulsified to your liking. Taste and adjust the seasoning if needed.
Once the pasta is cooked and drained, add the pesto and mix to combine.
389
10g Transfer the pesto pasta to a plate and enjoy!
56g
Fiber 15g
29g
Refrigerate in an airtight container for up to three days.
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Farmer's Market Salad with Sunbutter Dressing
20 minutes
Zucchini (sliced into rounds)
Heat the oven to 400°F.
Delicata Squash
Frozen Corn (thawed)
Place zucchini and squash slices on a sheet and bake 30 minutes, flipping
Purple Cabbage (sliced)
halfway.
Sunflower Seed Butter
Apple Cider Vinegar Place corn and cabbage on a different baking sheet and cook for 20 minutes.
Water (Halfway through flip the cabbage and turn the corn.)
Sunflower Seeds
In a small bowl or mason jar, combine sunflower seed butter, apple cider
vinegar, and water. Close the jar and shake well.
Transfer the corn, cabbage, squash and zucchini onto plates. Top the baked
388
8g veggies with dressing and sunflower seeds. Enjoy!
76g
Fiber 6g
7g
Use cauliflower steaks, squash or romaine hearts instead.
Use asparagus, bell pepper or eggplant instead.
Use almond butter or tahini instead.
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Lentil Stuffed Mushrooms
35 minutes
Water
Preheat the oven to 400ºF and line a baking sheet with parchment paper.
Yellow Onion (finely chopped)
Garlic (clove, minced)
Heat a pan over medium heat and add the water along with the onion. Cook
Walnuts (raw, chopped)
until softened, about 4 to 5 minutes and then add the minced garlic and cook
Lentils (cooked, drained) for 30 seconds longer. Add the walnuts, lentils, thyme, and cranberries, then stir
Thyme (fresh) until the walnuts are lightly toasted. Turn off the heat.
Dried Unsweetened
Cranberries (roughly chopped) Use a spoon to add the walnut lentil mixture to the hollows of the mushrooms
Cremini Mushrooms (leave and sprinkle the nutritional yeast on top. Transfer to the baking sheet and bake
whole to stuff, stems and gills for 16 to 18 minutes.
removed)
Nutritional Yeast Remove the mushrooms from the oven and top with minced parsley. Enjoy
immediately.
Parsley (chopped)
To cook dried lentils, use a 3:1 liquid to lentil ratio. So for example, if you are
482 cooking 1/2 cup of dried lentils, you would use 1 1/2 cups of water. Lentils cook on the
6g stovetop in about 15-20 minutes so watch them closely.
80g
Use portobello mushrooms or white button mushrooms instead.
Fiber 20g
25g
Use another herb like sage or rosemary.
Make the onion/walnut mix ahead of time and then prepare the rest before
eating by stuffing the mushrooms and cooking them.
Green Light Snacks
Fruits
Apples Pears Bananas Peaches Grapes Blackberries
Plantains, Persimmons,
Jujubes, Figs, Kumquats,
Cherries, Oranges, Longans,
Blueberries, Tangerines,
Strawberries Plums Nectarines Raspberries Apricots
Chips
Pumpkins Potatoes Plantains Kale Beets Yams
Simple Snacks
Baked Green Cherry
Cauliflower Carrots Celery
Chickpeas Peas Tomatoes
Frozen Treats Hummus by Oasis — Low-Fat
Roasted
Grapes Raspberries Lentil Mediterranean Black Bean
Red Pepper
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The information in this meal plan is not intended or implied to be a substitute for professional
medical advice, diagnosis or treatment. The information in this document is for informational
purposes only and is not intended to diagnose, treat, or cure any type of disease or condition.
Reviews and testimonials of specific diets and approaches to health represent individual
experiences, and Mastering Diabetes does not guarantee any results for your specific situation.
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