Diabetic-Friendly

Dishes on the Diabetic-Friendly plan

A sample of what this plan can serve. You swap any dish on any day when you build your plan.

Breakfast

• Foul Medames with Flatbread

  Slow-cooked fava beans with cumin, lemon and olive oil, with warm wholemeal flatbread.

  410 kcal · P 18g · C 56g · F 13g

• Turkey & Spinach Omelette

  Three-egg omelette with smoked turkey, spinach and a little aged cheddar.

  400 kcal · P 34g · C 10g · F 25g

• Smoked Salmon & Avocado Plate

  Cold-smoked salmon with sliced avocado, capers, red onion and a wedge of lemon. No bread, so it suits a low-carb morning.

  380 kcal · P 28g · C 8g · F 26g

• Cheese & Herb Omelette

  Three-egg omelette folded around aged cheddar, parsley and chives, with a handful of rocket.

  400 kcal · P 30g · C 5g · F 29g

• Chia & Coconut Pudding

  Chia seeds set overnight in coconut milk, topped with toasted flaked almonds and a few raspberries.

  310 kcal · P 12g · C 14g · F 22g

• Spiced Lentil & Poached Egg Bowl

  Brown lentils cooked with cumin and tomato, topped with a poached egg and coriander.

  390 kcal · P 24g · C 34g · F 15g

Lunch

• Grilled Chicken & Quinoa Bowl

  Charcoal-grilled chicken breast over tri-colour quinoa with roasted courgette and a lemon-tahini drizzle.

  520 kcal · P 42g · C 38g · F 18g

• Grilled Prawn & Quinoa Tabbouleh

  Tiger prawns over quinoa tabbouleh with avocado, parsley and plenty of lemon.

  460 kcal · P 36g · C 28g · F 22g

• Baked Cod with Greens

  Cod fillet baked with olive oil and thyme, on sautéed spinach and green beans.

  430 kcal · P 40g · C 12g · F 22g

• Grilled Halloumi & Lentil Salad

  Griddled halloumi over green lentils, cherry tomato, cucumber and mint, dressed with lemon and olive oil.

  460 kcal · P 26g · C 30g · F 25g

• Falafel & Tahini Bowl

  Baked, not fried, falafel on a bed of shredded cabbage and parsley with tahini and pickled turnip.

  480 kcal · P 20g · C 45g · F 24g

Dinner

• Baked Hammour with Freekeh

  Gulf hammour baked with preserved lemon, served on smoked freekeh with sautéed spinach.

  480 kcal · P 44g · C 32g · F 16g

• Grilled Salmon with Sweet Potato

  Atlantic salmon fillet with harissa sweet-potato mash and tenderstem broccoli.

  520 kcal · P 40g · C 34g · F 24g

• Sea Bass with Chermoula

  Pan-seared sea bass with North African chermoula, roasted fennel and courgette.

  470 kcal · P 42g · C 24g · F 24g

• Garlic Prawns with Courgette Noodles

  Prawns cooked in garlic and chilli oil, tossed through ribboned courgette with parsley and lemon.

  420 kcal · P 38g · C 10g · F 24g

• Chicken Thigh with Cauliflower Mash

  Roasted boneless chicken thigh with a buttery cauliflower mash and charred tenderstem broccoli.

  490 kcal · P 38g · C 12g · F 32g

• Halloumi & Vegetable Skewers

  Halloumi, red pepper, courgette and red onion grilled on skewers, with a herbed yoghurt dip.

  440 kcal · P 24g · C 20g · F 29g

Snacks

• Labneh & Za’atar Cup

  Thick strained labneh with olive oil, za’atar and crisp cucumber batons.

  180 kcal · P 12g · C 8g · F 11g

• Greek Yoghurt, Berries & Pistachio

  Thick Greek yoghurt with mixed berries and crushed pistachios.

  170 kcal · P 16g · C 14g · F 6g

• Hummus & Crudités

  Stone-ground hummus with olive oil and a handful of crisp raw vegetables.

  200 kcal · P 8g · C 22g · F 9g

• Cottage Cheese, Cucumber & Mint

  High-protein cottage cheese with diced cucumber, fresh mint and cracked pepper.

  165 kcal · P 20g · C 8g · F 6g

• Olives, Cheese & Cucumber

  Marinated green olives with cubes of white cheese and cucumber batons.

  190 kcal · P 9g · C 4g · F 16g

• Boiled Eggs with Za’atar

  Two soft-boiled eggs, halved, with za’atar and a pinch of sea salt.

  160 kcal · P 14g · C 2g · F 11g

See the full menu for this plan