Lunchtime Fuel: High-Protein Recipes

Why high protein?

The Importance of High Protein Meals for Blood Sugar
Ensuring stable blood sugar levels is crucial for maintaining overall health, especially for individuals with diabetes or those at risk of developing the condition. High-protein meals play a significant role in managing blood sugar levels effectively.

Balanced Blood Sugar Levels:
Consuming high-protein meals helps to slow down the absorption of sugar during digestion. Unlike high-carbohydrate meals that can cause rapid spikes and drops in blood sugar levels, protein-rich foods provide a more sustained release of energy. This steadier release of glucose into the bloodstream can prevent sudden surges in blood sugar levels, promoting better overall glycemic control.

Improved Insulin Sensitivity:
Incorporating high-protein foods into one’s diet can also enhance insulin sensitivity. Insulin is a hormone that regulates blood sugar levels, and improved sensitivity means that the body can use insulin more effectively to manage glucose. This can be especially beneficial for individuals with insulin resistance or type 2 diabetes.

Long-Lasting Satiety:
High-protein meals have been linked to increased feelings of fullness and satiety. This can help in managing portion sizes and reducing the urge to snack on high-carbohydrate or sugary foods, thus supporting better blood sugar management throughout the day.

Choosing High-Protein Sources:
In conclusion, high-protein meals serve as an essential component in supporting stable blood sugar levels. By incorporating these meals into one’s diet, individuals can help manage their blood sugar more effectively and reduce the risk of experiencing significant fluctuations that can impact their overall health.

Looking for high-protein lunch ideas to power you through the day? We've got you covered with a selection of delicious and nourishing recipes that will satisfy your hunger and keep you energized. Whether you're a meal-prep pro or looking for simple yet tasty options, these high-protein lunches are sure to hit the spot.

1. Grilled Chicken Salad

Ingredients:

• 2 boneless, skinless chicken breasts

• Mixed greens

• Cherry tomatoes

• Cucumber, sliced

• Red onion, thinly sliced

• Balsamic vinaigrette

Instructions:
1. Season the chicken breasts with salt, pepper, and your favorite herbs.
2. Grill the chicken until fully cooked, then slice it into strips.
3. Toss the mixed greens, cherry tomatoes, cucumber, and red onion in a bowl.
4. Top the salad with the grilled chicken strips and drizzle with balsamic vinaigrette.

2. Beef and Quinoa Stuffed Peppers

Ingredients:

• 4 large bell peppers

• 1 lb ground beef

• 1 cup cooked quinoa

• 1 can diced tomatoes

• 1 onion, diced

• 2 garlic cloves, minced

• Shredded cheese

Instructions:
1. Preheat the oven to 375°F.
2. In a skillet, brown the ground beef with diced onions and garlic.
3. Stir in the cooked quinoa and canned diced tomatoes.
4. Cut the tops off the bell peppers and remove the seeds.
5. Stuff the bell peppers with the beef and quinoa mixture.
6. Place the stuffed peppers in a baking dish, top with shredded cheese, and bake for 25-30 minutes.

3. Tuna and Avocado Wrap

Ingredients:

• 1 can of tuna, drained

• 1 tbsp Chosen foods mayonnaise

• 1/2 tbsp dijon mustard

• 1 ripe avocado, mashed

• Siete almond flour tortillas

• Lettuce

• Sliced red bell pepper

• Sliced red onion

• Salt and pepper to taste

Instructions:
1. In a bowl, combine the drained tuna, mashed avocado, mayo, mustard, salt and pepper.
2. Lay out the tortillas and spread the tuna and avocado mixture evenly.
3. Top with lettuce, sliced red bell pepper, and red onion.
4. Roll up the wraps tightly and slice in half

4. Greek Yogurt Bowl

• 1 C. Greek yogurt (no added sugar)

• Mixed berries

• 1/3 C. Grain free Granola (Autumns Gold at Costco)

• Drizzle of raw honey or maple syrup

• 1 scoop whey protein powder (Just Ingredients)

Instructions:
1. In a bowl, combine the yogurt and 1 scoop protein mix together.
2. Tip with granola, berries and honey