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**1. Grilled Chicken Salad:**

Ingredients:

- Boneless, skinless chicken breast

- Mixed salad greens (lettuce, spinach, arugula)

- Cherry tomatoes

- Cucumber

- Olive oil

- Balsamic vinegar

- Salt and pepper

Instructions:

1. Season the chicken breast with salt and pepper.

2. Grill or pan-sear the chicken until cooked through.

3. While the chicken cooks, prepare the salad by washing and chopping the greens, cherry tomatoes, and cucumber.

4. Whisk together olive oil and balsamic vinegar for the dressing.

5. Slice the cooked chicken and arrange it on top of the salad.

6. Drizzle the dressing over the salad and enjoy.

**2. Vegetable Stir-Fry:**

Ingredients:

- Assorted vegetables (bell peppers, broccoli, carrots, snap peas)

- Tofu or lean protein of your choice

- Low-sodium soy sauce

- Garlic

- Ginger

- Olive oil

- Brown rice (cooked)

Instructions:

1. Heat olive oil in a skillet and sauté minced garlic and ginger.

2. Add chopped vegetables and stir-fry until slightly tender.

3. Push the vegetables to the side and add cubed tofu or your chosen protein. Cook until heated through.

4. Mix in low-sodium soy sauce for flavor.

5. Serve over cooked brown rice.

**3. Quick Omelette:**

Ingredients:

- Eggs

- Spinach

- Bell peppers

- Onions

- Low-fat cheese

- Salt and pepper

- Cooking spray

Instructions:

1. Whisk eggs in a bowl and season with salt and pepper.

2. Heat a non-stick skillet with cooking spray.

3. Sauté chopped vegetables until slightly softened.

4. Pour the whisked eggs over the vegetables and cook until set.

5. Sprinkle low-fat cheese on one half of the omelette and fold the other half over.

6. Cook for a minute until the cheese melts, then serve.

**4. Whole Wheat Pasta with Tomato Sauce:**

Ingredients:

- Whole wheat pasta

- Low-sodium canned tomato sauce

- Garlic

- Olive oil

- Basil

- Grated Parmesan cheese (optional)

- Salt and pepper

Instructions:

1. Cook whole wheat pasta according to package instructions.

2. In a separate pan, sauté minced garlic in olive oil.

3. Add low-sodium tomato sauce and chopped fresh basil. Simmer for a few minutes.

4. Season the sauce with salt and pepper.

5. Toss the cooked pasta in the tomato sauce.

6. Sprinkle with grated Parmesan cheese if desired.

**5. Greek Yogurt Parfait:**

Ingredients:

- Plain Greek yogurt

- Fresh berries (strawberries, blueberries, raspberries)

- Nuts (almonds, walnuts)

- Honey (optional)

Instructions:

1. Layer plain Greek yogurt in a bowl or glass.

2. Add a layer of fresh berries and crushed nuts.

3. Drizzle with a small amount of honey for sweetness if desired.

4. Repeat the layers and enjoy.

These quick and simple meal ideas provide a variety of nutrients while keeping blood sugar levels in mind. Remember to adjust portion sizes based on your individual dietary needs and consult a healthcare professional if you have any concerns about managing your diabetes.