Low Calorie -

Low-GI Italian Prosciutto & Melon Arugula Salad

Low-GI Italian Prosciutto & Melon Arugula Salad

20 mins Beginner

Low-GI Classic French Leek Quiche

Low-GI Classic French Leek Quiche

1 hr 30 mins Intermediate

Low-GI Meyer Lemon, Mushroom & Spinach Salad

Low-GI Meyer Lemon, Mushroom & Spinach Salad

15 mins Beginner

Low-GI Caramelized Onion & Blue Cheese Quiche

Low-GI Caramelized Onion & Blue Cheese Quiche

15 mins Beginner

Low-GI Roasted Pork Tenderloin with Sweet Sage Glaze

Low-GI Roasted Pork Tenderloin with Sweet Sage Glaze

2 hrs 30 mins Beginner

Low-GI Caprese Quinoa Salad

Low-GI Caprese Quinoa Salad

25 mins

Low-GI Zesty Spinach, Bean & Quinoa Soup

Low-GI Zesty Spinach, Bean & Quinoa Soup

45 mins Beginner

Low-GI Grilled Pineapple Salsa

Low-GI Grilled Pineapple Salsa

15 mins Beginner

Low-GI Grilled Pineapple Salsa

Low-GI Shrimp Tacos with Grilled Pineapple Salsa

30 mins Beginner

Low-GI Cottage Cheese Pancakes

Low-GI Cottage Cheese Pancakes

10 mins Beginner

High-Protein Garden Fresh Egg White Omelet

High-Protein Garden Fresh Egg White Omelet

10 mins Beginner

Low-GI Penang Curry with Tofu and Pineapple

Low-GI Penang Curry with Tofu and Pineapple

35 mins Beginner

Low-GI Skillet Eggs in Rustic Tomato Sauce with Butter Beans

Low-GI Skillet Eggs in Rustic Tomato Sauce with Butter Beans

45 mins Beginner

High-Protein Grilled Chicken with Alabama White Barbecue Sauce

High-Protein Grilled Chicken with Alabama White Barbecue Sauce

55 mins Beginner

Insulin-Smart Pear Dutch Baby

Insulin-Smart Pear Dutch Baby

45 mins Beginner

Low-GI Baja California Eggs Benedict

Low-GI Baja California Eggs Benedict

35 mins Beginner

Insulin-Smart Versatile Vinaigrette (Light & Zero-Spike)

Insulin-Smart Versatile Vinaigrette (Light & Zero-Spike)

8 mins Beginner

Tomato & Cucumber Salad with Feta

Low-GI Tomato & Cucumber Salad with Feta

23 mins Beginner

Mixed Apple Salad over Greens

Insulin-Smart Mixed Apple Salad over Greens

15 mins Beginner

Pork Medallions with Olive-Caper Sauce

High-Protein Pork Medallions with Olive-Caper Sauce

30 mins Beginner

Poached Eggs with Roasted Tomatoes

Low-GI Poached Eggs with Roasted Tomatoes

35 mins Beginner

Sesame Roasted Broccoli & Green Beans

Insulin-Smart Sesame Roasted Broccoli & Green Beans

25 mins Beginner

Venison Pepper Pot Soup

High-Protein Venison Pepper Pot Soup (Low-GI)

6 hrs 10 mins Intermediate

Preserved Lemon & Herb Chicken Breast

High-Protein Preserved Lemon & Herb Chicken Breast

1 hr 15 mins Intermediate

Grilled Salmon & Mango Basil Salad

Insulin-Smart Grilled Salmon & Mango Basil Salad

30 mins Beginner

Overnight Maple Pecan Chia Pudding

Low-GI Overnight Maple Pecan Chia Pudding

8 hrs 15 mins Beginner

Charred Tomatillo Salsa Fish Tacos

Insulin-Smart Charred Tomatillo Salsa Fish Tacos

40 mins Beginner

Citrus Shrimp Ceviche Stuffed Avocados

High-Protein Citrus Shrimp Ceviche Stuffed Avocados

25 mins Beginner

Spiced Apple Morning Glory Muffins

Insulin-Smart Spiced Apple Morning Glory Muffins

45 mins Beginner

Insulin-Smart Tart Raspberry Sauce

Insulin-Smart Tart Raspberry Sauce

10 mins Beginner

Insulin-Smart Grilled Blue Marlin with Strawberry Nectarine Salsa

Insulin-Smart Grilled Blue Marlin with Strawberry Nectarine Salsa

20 mins Beginner

Low-GI Fig Demi-Glace (Rich & Savory)

Low-GI Fig Demi-Glace (Rich & Savory)

37 mins Beginner

Filet Mignon with Fig Demi-Glace (Low-GI High-Protein Special)

Filet Mignon with Fig Demi-Glace (Low-GI High-Protein Special)

1 hr 5 mins Intermediate

Low-GI Huevos Rancheros with Chipotle Ranchero Sauce (High-Protein Special)

Low-GI Huevos Rancheros with Chipotle Ranchero Sauce (High-Protein Special)

1 hr 5 mins Intermediate

High-Protein Strawberry-Basil Cottage Cheese Bowls (Low-GI High-Protein Special)

High-Protein Strawberry-Basil Cottage Cheese Bowls (Low-GI)

30 mins Beginner

butternut soup for insulin resistance

The Ultimate Golden Low-GI Butternut Soup

1 hr Beginner

Leek Broth for Insulin Resistance

Magical Leek Broth: An Insulin Resistance Go-To

45 mins

Simple Sheet-Pan Shrimp & Tomatoes with Feta (Low-GI)

Simple Sheet-Pan Shrimp & Tomatoes with Feta (Low-GI)

10 mins Beginner

High-Fiber Lovely Lentil Soup (Low GI & Hearty)

High-Fiber Lovely Lentil Soup (Low GI & Hearty)

30 mins Beginner

Dreamy Steamed Sesame Salmon Bowls (Insulin-Friendly)

Dreamy Steamed Sesame Salmon Bowls (Insulin-Friendly)

40 mins Beginner

Snappy Braised Chicken with Wild Greens (Low-GI)

Snappy Braised Chicken with Greens for Insulin Resistance

40 mins Beginner

Slovakian Haluski Cabbage & Noodles (Low-GI Style)

Slovakian Haluski Cabbage & Noodles (Low-GI Style)

1 hr Beginner

Next-Level Avocado Toast with Eggs (Low-GI)

Next-Level Avocado Toast with Eggs (Low-GI)

5 mins Beginner

Crunchy Cucumber & Avocado Salad with Sesame (Insulin-Friendly)

Crunchy Cucumber & Avocado Salad with Sesame (Insulin-Friendly)

10 mins Beginner

Summer Watermelon & Feta Salad with Balsamic & Basil (Low-GI)

Summer Watermelon & Feta Salad with Balsamic & Basil (Low-GI)

5 mins Beginner

Savory Tomato Basil Fried Rice (Low-GI)

Savory Tomato Basil Fried Rice (Low-GI)

15 mins Intermediate

Simple Grape & Kiwi Mini Pops (Low-GI Snack)

Simple Grape & Kiwi Mini Pops (Low-GI Snack)

4 hrs 5 mins Beginner

Creamy Tzatziki Dip with Carrots & Pretzels (Balanced Low-GI Snack)

Creamy Tzatziki Dip with Carrots & Pretzels (Balanced Low-GI Snack)

10 mins Beginner

Guilt-Free 'Lobster' Mac n Cheese (Low-GI Comfort Food Swap)

Guilt-Free ‘Lobster’ Mac n Cheese (Low-GI Comfort Food Swap)

1 hr 40 mins Beginner

Healthy Zucchini Parmesan with Homemade Tomato Sauce (Insulin-Friendly Main)

Healthy Zucchini Parmesan with Homemade Tomato Sauce (Insulin-Friendly Main)

1 hr 30 mins Beginner

Savory Middle Eastern Za’atar Oats & Eggs (Insulin-Friendly Breakfast)

Savory Middle Eastern Za’atar Oats & Eggs (Insulin-Friendly Breakfast)

25 mins Beginner

Low-GI Lemon Chicken & "Rice" Soup (Metabolic-Friendly Comfort Food)

Low-GI Lemon Chicken & “Rice” Soup (Metabolic-Friendly Comfort Food)

40 mins Beginner

Treat Day: Red Pepper & Eggplant Gratin (Low-GI French-Style Bake)

Treat Day: Red Pepper & Eggplant Gratin (Low-GI French-Style Bake)

1 hr 50 mins Intermediate

Brunch Baked Stuffed Tomatoes (Low-GI Herb & Parmesan Clusters)

Brunch Baked Stuffed Tomatoes (Low-GI Herb & Parmesan Clusters)

1 hr Beginner

Chinese Soy-Steamed Fish with Pistachio (Low-GI Ginger & Umami Fusion)

Chinese Soy-Steamed Fish with Pistachio (Low-GI Ginger & Umami Fusion)

30 mins Intermediate

Manhattan Roasted Scallops (Low-GI Seafood & Shirataki Chowder Infusion)

Manhattan Roasted Scallops (Low-GI Seafood & Shirataki Chowder Infusion)

40 mins Beginner

Turkish Zucchini Patties (Low-GI Crispy Herb & Feta Mücver)

Turkish Zucchini Patties (Low-GI Crispy Herb & Feta Mücver)

30 mins Intermediate

Yogurt Ranch Dressing (Low-GI Zesty & Creamy Herb Dressing)

Yogurt Ranch Dressing (Low-GI Zesty & Creamy Herb Dressing)

15 mins Beginner

Slice of zucchini flan with herbs and cheddar on a white plate

Zucchini Flan with Herbs and Cheddar

21 hrs Intermediate

Provençale Scrambled Eggs (Low-GI Zesty Tomato & Basil Egg White Scramble)

Provençale Scrambled Eggs (Low-GI Zesty Tomato & Basil Egg White Scramble)

10 mins Beginner

Pesto-Stuffed Mushroom Pizzas (Low-GI Grain-Free Italian "Treat Day" Caps)

Pesto-Stuffed Mushroom Pizzas (Low-GI Grain-Free Italian “Treat Day” Caps)

30 mins Intermediate

Crispy Crunchy Ginger Dill Salmon (Low-GI Zesty Asian-Inspired "Treat Day" Entree)

Crispy Crunchy Ginger Dill Salmon (Low-GI Zesty Asian-Inspired “Treat Day” Entree)

25 mins Beginner

Zesty Mexican Cabbage Soup (Low-GI Smoky Chipotle & Kidney Bean Stew)

Zesty Mexican Cabbage Soup (Low-GI Smoky Chipotle & Kidney Bean Stew)

35 mins Beginner

Mr. Lava Lava Cake (Low-GI Salted Caramel & Chocolate Molten Mug Cake)

Mr. Lava Lava Cake (Low-GI Salted Caramel & Chocolate Molten Mug Cake)

7 mins Beginner

Shrimp Spaghetti al Limone (Low-GI Zesty Tarragon Konjac Pasta)

Shrimp Spaghetti al Limone (Low-GI Zesty Tarragon Konjac Pasta)

25 mins Beginner

Cape Verdean Chicken Soup (Canja) with Shirataki Rice

Cape Verdean Chicken Soup (Canja) with Shirataki Rice

2 hrs 45 mins Intermediate

Creamy Spinach Pepper Casserole (Low-GI Zesty Cheesy Veggie Bake)

Creamy Spinach Pepper Casserole (Low-GI Zesty Cheesy Veggie Bake)

1 hr 10 mins Beginner

Summer London Broil with Mint & Cucumber Salad (Low-GI High-Protein Beef & Cold Noodle Plate)

Summer London Broil with Mint & Cucumber Salad (Low-GI High-Protein Beef & Cold Noodle Plate)

1 hr 25 mins Beginner

Simple Protein Yogurt & Berries (Low-GI High-Protein Vanilla Berry Bowl)

Simple Protein Yogurt & Berries (Low-GI High-Protein Vanilla Berry Bowl)

5 mins Beginner

Simple Spinach & Egg Whites (Low-GI High-Protein Savory Breakfast Scramble)

Simple Spinach & Egg Whites (Low-GI High-Protein Savory Breakfast Scramble)

15 mins Beginner

Simple Protein Yogurt with Chocolate Chips (Low-GI High-Protein Chocolate Treat)

Simple Protein Yogurt with Chocolate Chips (Low-GI High-Protein Chocolate Treat)

5 mins Beginner

Simple Dijon Cabbage (Low-GI Tangy & Warm Veggie Side)

Simple Dijon Cabbage (Low-GI Tangy & Warm Veggie Side)

30 mins Beginner

Deep Dish Cabbage and Ricotta Bake (Low-GI High-Protein Comfort Casserole)

Deep Dish Cabbage and Ricotta Bake (Low-GI High-Protein Comfort Casserole)

1 hr 25 mins Beginner

Walker Family London Broil (Low-GI Tender Marinated Flank Steak)

Walker Family London Broil (Low-GI Tender Marinated Flank Steak)

12 hrs 20 mins Beginner

Sweet & Sour Pepper Cod (Low-GI Zesty Tangy Fish Skillet)

Sweet & Sour Pepper Cod (Low-GI Zesty Tangy Fish Skillet)

40 mins Beginner

Buttery White Fish with Garlic and Thyme (Low-GI Sautéed Cod Fillets)

Buttery White Fish with Garlic and Thyme (Low-GI Sautéed Cod Fillets)

15 mins Beginner

Tomato Frittata a Go Go

Low-GI High-Protein Tomato Frittata (Italian-Style Breakfast Egg Bake)

15 mins Beginner

Low-GI Blueberry 'Jam' Yogurt Pops (Insulin-Friendly Berry Crisp Frozen Treats)

Low-GI High-Protein Blueberry ‘Jam’ Yogurt Pops (Insulin-Friendly Berry Crisp Frozen Treats)

9 hrs 30 mins Intermediate

Low-GI Moist Salted Caramel Banana Cake (Insulin-Friendly Dessert Bars)

Low-GI Moist Salted Caramel Banana Cake (Insulin-Friendly Dessert Bars)

1 hr Beginner

Lemon Pudding Cakes With Sugared Berries (Low-GI Dessert Ramekins)

Lemon Pudding Cakes With Sugared Berries (Low-GI Dessert Ramekins)

1 hr 30 mins Advanced

Layered Blueberry Yogurt Parfait (Low-GI Guilt-Free Snack Glasses)

Layered Blueberry Yogurt Parfait (Low-GI Guilt-Free Snack Glasses)

25 mins Intermediate

Acha Hai Sweet Saffron Yogurt (Low-GI High-Protein Snack)

Acha Hai Sweet Saffron Yogurt (Low-GI High-Protein Snack)

10 mins Beginner

Buffalo Cauliflower Bites with Ranch Yogurt (Low-GI Savory Snack)

Buffalo Cauliflower Bites with Ranch Yogurt (Low-GI Savory Snack)

40 mins Intermediate

Cauliflower au Gratin for Two (Low-GI Savory Side or Snack)

Cauliflower au Gratin for Two (Low-GI Savory Side or Snack)

50 mins Beginner

Char-Grilled Tomatoes (Low-GI Savory Snack or Side)

Char-Grilled Tomatoes (Low-GI Savory Snack or Side)

30 mins Beginner

Roasted Broccoli with Sesame Garlic Sauce (Low-GI Vegetable Side Dish)

Roasted Broccoli with Sesame Garlic Sauce (Low-GI Vegetable Side Dish)

30 mins Beginner

Garlic Soy Cucumber Salad (Low-GI Savory Side or Snack)

Garlic Soy Cucumber Salad (Low-GI Savory Side or Snack)

20 mins Beginner

Skinny Broccoli with Toasted Garlic, Sesame, and Orange (Low-GI Vegetable Side Dish)

Skinny Broccoli with Toasted Garlic, Sesame, and Orange (Low-GI Vegetable Side Dish)

25 mins Beginner

Steamed Broccoli with Grapefruit Dressing (Low-GI Vegetable Side Dish)

Steamed Broccoli with Grapefruit Dressing (Low-GI Vegetable Side Dish)

15 mins Beginner

Sicilian Salmon with Celery, Capers, and Currants (Low-GI Seafood Special)

Sicilian Salmon with Celery, Capers, and Currants (Low-GI Seafood Special)

45 mins Beginner

Glazed Filet with Horseradish and Mint (Low-GI Sugar-Free Steak Special)

Glazed Filet with Horseradish and Mint (Low-GI Sugar-Free Steak Special)

20 mins Beginner

Low-GI Baked Cinnamon Chicken Breast

Low-GI Baked Cinnamon Chicken Breast

45 mins Beginner

Low-GI Salmon Fried Cauliflower Rice

Low-GI Salmon Fried Cauliflower Rice

20 mins Intermediate