A week of dinners for steadier blood sugar
Seven dinners from five cooks, with protein, beans and vegetables in every one to slow the rise in blood sugar. About $43.26 for two people for the week ($3.09 a serving) at typical US grocery prices, against roughly $210 as takeout.
The week
Tuesday
ShakshukaCook for 4: two eat now, two for Thursday
Five cooks cover seven dinners for two: the two bigger cooks each make a second dinner later in the week.
Why these dinners
Beans, non-starchy vegetables, protein and fiber slow the rise in blood sugar. Refined carbs and added sugar raise it fastest, so these dinners keep them small. Brown rice in place of white helps too.
What helps in this week: chicken breast, broccoli, red pepper, zucchini, eggs, frozen green beans, olive oil, tofu, dried wood ear mushroom, mushroom.
The shopping list
chicken breast · 1½ lb
$6.75
frozen green beans · 1 bag
$2.29
thinly sliced pork · ¼ lb
$1.75
green onion · 1 bunch
$0.75
dried wood ear mushroom · 1
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From your pantry: rice mix, olive oil, rice vinegar.
Typical US grocery prices; pantry staples like oil, soy sauce and rice counted at $0.40 a serving. Takeout at $15.00 a person.
Plan your own week like this
Eat Healthy AF builds a week like this from the dishes you already cook: pick your goals and anything you can't eat, and it plans the leftovers and the shopping list for you. Free for 14 days, no card needed.
General nutrition information, not medical advice. Dish checks go by each dish's main ingredients as we cook them; sauces and salt vary by recipe, and allergy facts can't see inside packaged foods, so check labels. Keep your doctor in the loop.
Eat Healthy AF is general nutrition information, not medical advice. It doesn't diagnose or treat anything. Keep your doctor in the loop, and don't change any medication without them.