1 WEEK

STEADY-GLUCOSE
MEAL PLAN
EASY RECIPES TO PLAN YOUR WEEK & FEEL AMAZING

O M NI V ORE E DI T I O N

@GLUCOSEGODDESS
NO THINKING
REQUIRED.
I' ve put it all together for you.
By following this meal plan, you will
steady your glucose levels and start
to feel amazing – physically and
mentally.

NO TIME?
SMALL BUDGET?
BUSY WEEK? NO PROBLEM.
This is what you need:
$60 to grocery shop for your entire week (breakfasts, lunches,
dinners).
4 hours to prep on Sunday.

Then, each delicious and steady-glucose meal will take 5 minutes to

put together during the week.

WHAT'S IN THIS GUIDE

A grocery list for 7 breakfasts, 7 lunches, 7 dinners for 1 person
A step-by-step guide to preparing your food for the whole week
A fun, varied, and delicious meal plan
Meals that take less than 5 minutes to assemble, all tested with a
continuous glucose monitor and guaranteed glucose spike-free.

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HOW MEAL PREP CAN HELP YOU
Meal prepping consists of cooking foods ahead of time, then portioning

them out to into meals each day of the week.

Meal prepping is convenient, efficient, and reduces waste.

You will:

Save time in the kitchen

Eat more varied foods than usual

Make better use of food and avoid waste

Save money

Go shopping only once a week

Easily create glucose-steady meals

This is what a whole week of steady-glucose meal prep looks like:

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 STEP 1
GO GROCERY
SHOPPING!
You'll just need to go shopping this one time.

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 I LIKE TO MEAL PREP ON SUNDAY.

IN THE MORNING, I HEAD TO THE STORE

AND BUY THE FOLLOWING:

GROCERY LIST
PRODUCE DAIRY
Apples, 6 Feta cheese, 8-oz block

Butternut squash, 2 Greek yogurt, 4x4,4-oz

Cabbage, 1
GRAINS & BREAD
Carrots, 12 big ones
Bread (rye, sourdough, or
Cauliflower, 1
whole wheat): 1x13-oz bag
Lemon, 2
Rolled oats, 2-oz
Mushrooms, 2x12-oz trays
White rice, 21-oz
Red onion, 6

Spinach, 2x10-oz bags CONDIMENTS

Zucchini, 4 - 5 big ones Apple cider vinegar, 1 bottle

Olive oil or avocado oil

MEAT & EGGS

Chicken, 4 breasts SPICES
Eggs, 12 Bay leaves

Cinnamon

CANNED GOODS Cumin powder

Canned tomatoes, one 15-oz can Curry powder

Chickpeas, 3 x 15-oz cans Fresh garlic

Coconut milk, one 15-oz can Garlic powder

Paprika
PANTRY
Pepper
Almonds, 1x7-oz bag
Peppercorn
Chocolate 70%, 1 tablet
Star anis
Green lentils, 9-oz
Thyme
Peanut butter, 8-oz
Turmeric
Tahini, 8-oz
Vainilla extract (optional)

All these groceries will cost you around 60$.

This list is for one person. For two people, double the amounts.

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THIS IS WHAT THOSE
INGREDIENTS WILL LEAD TO!
BREAKFAST LUNCH DINNER

SPINACH & FETA

FALL SAUTEED
SALAD +
MON OVERNIGHT MUSHROOMS +
CHICKPEA &
OATS CHICKEN SALAD
RICE BOWL

SPINACH & FETA CAULIFLOWER &

TOAST WITH
SALAD + ALMONDS +
TUE HUMMUS &
CHICKPEA & EASY-PEASY
EGG
RICE BOWL CHICKEN PLATE

CAULIFLOWER & HUMMUS AND

FALL
ALMONDS + CARROTS +
WED OVERNIGHT
EASY-PEASY 5-MINUTES
OATS
CHICKEN PLATE FRITTATA PLATE

HUMMUS AND CABBAGE &

TOAST WITH
CARROTS + TAHINI
THU HUMMUS &
5-MINUTES DRESSING+
EGG
FRITTATA PLATE ORIENTAL RICE

CABBAGE &
SAUTEED
YOGURT & TAHINI
FRI MUSHROOMS +
APPLE BOWL DRESSING+
CHICKEN SALAD
ORIENTAL RICE

BUTTERNUT
TOAST WITH VEGGIE SOUP +
SQUASH SOUP +
SAT HUMMUS & CHICKPEA
LENTIL STEW
EGG CURRY & RICE
WITH BREAD

BUTTERNUT
VEGGIE SOUP +
YOGURT & SQUASH SOUP +
CHICKPEA
SUN APPLE BOWL LENTIL STEW
CURRY & RICE
WITH BREAD

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 STEP 2
PREPARE & KEEP
IN YOUR FRIDGE
You need about 4 hours to prepare everything - so

that during the week, assembling your meals will take

less than 5 minutes.

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1.SOAK THE LENTILS
INGREDIENTS:

9-oz green lentils

INSTRUCTIONS:

1. Wash your lentils under running water.

2. Then, place them in a bowl covered in cold water. They will soak for

2 hours, then you will drain them and discard the soaking water.

3. While they soak, move to 2. Bake the Squash.

2.BAKE THE SQUASH

INGREDIENTS: 2 tablespoon olive oil

2 butternut squashes Salt

INSTRUCTIONS:

1. Preheat your oven to 400F.

2. Using a sharp knife, cut the ends, then slice your squashes in half

and scoop out the seeds with a spoon.

3. First squash : Brush olive oil onto the cut side of the squash; use

about 1 tablespoon of oil. Then place the halves on a baking sheet,

face-up, and bake for about 45-55 minutes, until evenly cooked.

4. Second squash : peel and cut the squash with a sharp knife into

cubes and place them onto a baking sheet. Drizzle about 1

tablespoon olive oil over the cubes and toss thoroughly.

5. Season with salt and bake for about 40-45 minutes. Halfway

through, you can toss the cubes with a spatula so that all the cubes

cook thoroughly.

6. Store the cubes in the fridge. Keep the sliced squash to make the

soup (coming later).

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3. BAKE CAULIFLOWER & CABBAGE
INGREDIENTS:

Cauliflower, 1 2 tablespoon olive oil

Cabbage, 1 Salt

INSTRUCTIONS:

1. Use a large knife to slice your cabbage. Remove the florets from the

cauliflower. Cut any large florets into smaller, even pieces.

2. Set aside the raw cauliflower stems and all the leftover cabbage to

use later.

3. Place the cabbage slices and the cauliflower florets on a baking

sheet. Drizzle it with olive oil and season with salt. Then toss the

cauliflower florets.

4. When your oven is free, bake them for about 30-40 min.

5. Once cooked, store in separate air-tight containers in the fridge.

4. BAKE THE ZUCCHINI & CARROTS

INGREDIENTS:

Zucchini, 3 - 4 big ones 2 tablespoon olive oil

Carrots, 4 big ones Salt

INSTRUCTIONS:

1. While your squashes are in the oven, wash all your veggies and peel

the carrots. Then cut the carrots and the zucchini into cubes.

2. Place zucchini and carrot cubes on two different baking sheets,

drizzle about 1 tablespoon olive oil over each sheet cubes and toss

thoroughly.

3. Season with salt and bake for about 35-45 minutes.

4. Once cooked, keep 1 cup zucchini for the frittata, and store the rest

of the veggies in separate air-tight containers in the fridge. You

can also freeze them.

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 5. COOK THE LENTILS
INGREDIENTS:

9 oz dried lentils 3-4 cups water

2 carrots, diced 1 tablespoon olive oil

1 big zucchini, diced 1 teaspoon cumin powder

½ red onion, diced Salt

INSTRUCTIONS:

1. Soak the lentils for 2 hours in cold water if you haven't already done it.

2. Heat the oil in a large saucepan over medium heat (Avocado oil is best

for this, but olive oil will do too). Add the diced onion and cook for

about 2 minutes. Then add the other veggies and cook for another 3 or 4

minutes.

3. Add the soaked and drained lentils, the water, and the cumin.

4. Bring to a boil, then reduce heat to simmer for about 40 minutes or until

the lentils are cooked through (taste them to see). While it's cooking, you

can move on to the next recipe. Once cooked, add salt and let cool.

5. Portion out your lentil stew into 2 servings, and freeze it to eat during

the weekend.

6. COOK THE MUSHROOMS

INGREDIENTS: 1 tablespoon olive oil

Mushrooms, 25 oz Salt

INSTRUCTIONS:

1. Clean the mushrooms and slice them into thick slices.

2. Add avocado or olive oil to a pan and heat over medium heat.

3. Add the mushrooms to the pan and allow to cook for about 4-5

minutes. Then season with salt and stir.

4. Continue cooking an additional 5-8 minutes stirring occasionally

until cooked.

5. Keep in the fridge stored in an airtight container. You can also

freeze them.

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 7. MAKE THE CURRY
INGREDIENTS:

Chickpeas, 1 can 2 teaspoon curry powder

Fresh spinach, 1 bag Coconut milk, ½ can

½ red onion, diced 1 tablespoon olive oil

Canned tomatoes Salt

INSTRUCTIONS:

1. Heat the avocado or olive oil in a large saucepan over medium

heat. Add the diced onion and cook for about 2 minutes. Then add

the curry powder and cook for another minute.

2. Add the spinach and cook them for a couple of minutes until they

reduce in volume.

3. Add the chickpeas, canned tomatoes, coconut milk and bring the

mixture up to a boil—season with salt.

4. Reduce the heat to low and cook for approximately 20-25 minutes

or until the sauce is thick and creamy. Let it cool.

5. Portion out your curry into 2 servings, and freeze them to eat during

the weekend.

8. COOK THE RICE

INGREDIENTS:

Rice, 21 oz 2 ⅔ cup water

INSTRUCTIONS:

1. In a pot, add the rice and water, then bring to a boil.

2. Once boiling, cover the pot, turn heat to low and let simmer covered

for 15 minutes or until all the water is absorbed and the rice is tender.

3. Remove the pot from heat and let sit covered for 5 minutes. Then fluff

it up with a fork.

4. Portion your rice into 6 servings; keep four servings in the fridge and

freeze the other two to eat during the weekend.

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9. BAKE THE CHICKEN
INGREDIENTS:

4 chicken breasts Mixed spices: pepper,

2 tablespoon olive oil thyme, turmeric,

Salt cumin, garlic

INSTRUCTIONS:

1. Preheat your oven to 425F.

2. In a small bowl, mix the spices.

3. Lightly coat the chicken breasts in olive oil, and then generously rub

the spice mix and salt on both sides of the chicken.

4. Place the chicken breasts on a baking sheet and cook for 20-25

minutes, depending on size. Let the chicken rest for a few minutes,

then slice it.

5. Portion your chicken into 5 servings and keep them in the fridge in

air-tight containers.

10. BAKE THE CHICKPEAS

INGREDIENTS: Paprika powder

Chickpeas, 1 can 1 tablespoon olive oil

Garlic powder Salt

INSTRUCTIONS:

1. Preheat the oven to 425F.

2. Transfer the chickpeas to the baking sheet and toss them with a

drizzle of olive oil, spices, and generous pinches of salt.

3. Roast the chickpeas for 20 to 30 minutes, or until golden brown.

4. Portion your roasted chickpeas into 2 servings and keep them in the

fridge in air-tight containers.

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11. BOIL THE EGGS
INGREDIENTS:

5 eggs Water

INSTRUCTIONS:

1. Bring a medium-sized pot of water to a boil. Ensure there's enough

water in the pot to cover the eggs by about an inch.

2. In the meantime, prepare a large bowl with ice and water.

3. Once the water is boiling, reduce the heat to low and add the eggs

gently and slowly. Then, turn the heat back up to a boil.

4. Set a timer and cook the eggs for 12-14 minutes.

5. Remove the eggs and immediately submerge them in the ice water

bath to stop them from cooking. Then peel them.

6. Keep in the fridge in an air-tight container.

12. MAKE THE SQUASH SOUP

INGREDIENTS:

1 roasted butternut squash 1 Greek yogurt

(except ½ cup squash Water or broth

puree to make the fall Salt

overnight oats)

INSTRUCTIONS:

1. Use a large spoon to scoop out the roasted squash flesh and

transfer it to a pot, add a little water and blend it until smooth

(reserve ½ cup squash puree to make the fall overnight oats).

2. Add the Greek yogurt and salt to taste and blend again. You can

add more water or vegetable stock to achieve your desired

consistency.

3. Let your soup cool down to room temperature. Then, portion out

your soup into 2 servings, and freeze them to eat during the

weekend.

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13. MAKE THE VEGGIE SOUP
INGREDIENTS: ½ red onion, diced

2 big carrots 1 tablespoon olive oil

Leftover cabbage & Water

cauliflower stem and leaves Salt

INSTRUCTIONS:

1. Heat the oil in a pot over medium heat. Add the diced onion and

cook for about 2 minutes. Then add the cauliflower leaves, carrots,

cabbage, and cauliflower stems; cook them for a couple of minutes.

2. Add water and bring it up to a boil. Add salt. Let cook for 20 min or

until the vegetables are softened.

3. Take off from the heat. Let your soup cool down to room

temperature. Then portion out your soup into 2 servings, and freeze

them to eat during the weekend.

14. BAKE THE FRITTATA

INGREDIENTS:

4 eggs 2-ounce feta cheese

2 cups spinach ½ tablespoon olive oil

1 cup baked zucchini Salt

INSTRUCTIONS:

1. Wash the spinach, put it in a pan with some oil; add some salt, cover

with a lid, and let the spinach cook thoroughly on low heat.

2. In the meantime, preheat the oven to 400F.

3. Put the eggs in a big bowl and whisk them. Add some salt and the

baked zucchini.

4. When the spinach is cooked, add it to the bowl and crack the eggs

into it.

5. Add the crumbled feta cheese and whisk well.

6. Pour the mixture into a mold and bake it for 25-30 minutes.

7. Once cooked, let it cool. Then, cut into 2 servings and keep in the

fridge in an air-tight container.

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15. MAKE THE HUMMUS
INGREDIENTS:

Chickpeas, 1 can 1 garlic clove

¼ cup tahini 2 tablespoon olive oil

1 lemon, juiced 3 - 4 tablespoon water

½ teaspoon cumin Salt

INSTRUCTIONS:

1. Add all the ingredients to a tall jar.

2. Blend everything few minutes, until smooth. You can add more

water if you want a lighter texture.

3. Portion your hummus into 2 servings; keep one serving in the fridge

to use during the week and freeze the other one to eat during the

weekend.

16. MAKE THE OATS

INGREDIENTS:

¼ cup plain Greek yogurt

½ cup squash puree ½ cup rolled oats

½ cup coconut milk ½ teaspoon cinnamon

INSTRUCTIONS:

1. Add Greek yogurt, squash puree, coconut milk, cinnamon, and stir

with a spoon to combine in a small bowl.

2. Add oats and stir a few more times.

3. Get two small jars with lids, and divide the oats equally between

them.

4. Cover with lids or cling film and set in the refrigerator overnight (or

for at least 6 hours).

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17. MAKE TAHINI DRESSING
INGREDIENTS:

¼ cup tahini 1 juiced lemon

¼ cup apple cider vinegar 1 garlic clove, chopped

Salt

INSTRUCTIONS:

1. Add all ingredients into a jar and stir until combined.

2. Keep in the fridge.

18. CUT CARROT STICKS

INGREDIENTS:

4 big carrots water

INSTRUCTIONS:

1. Peel your carrots and cut them into sticks.

2.Put the sticks into a jar and pour fresh water until covers all the sticks.

3. Keep in the fridge.

19. PICKLE THE ONIONS

INGREDIENTS x2 servings:

2-3 red onions 1 ½ teaspoon salt

½ cup water Spices: garlic, bay leaf,

½ cup apple cider vinegar star anis, peppercorn

INSTRUCTIONS:

1. Slice the onions thinly and put them in a jar with the spices.

2. In a glass mix the water, the vinegar, and the salt. Pour the mixture

over the onions and press the onions down into the vinegar and pop

any air bubbles in the jar.

3. Keep in the fridge.

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 STEP 3
ASSEMBLE BEFORE
EACH MEAL
Use the meal plan to find what your meals are each day.

Then follow the recipes to assemble.

This will be super easy and take less than 5 minutes.

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WEEK MEAL PLAN
BREAKFAST LUNCH DINNER

SPINACH & FETA

FALL SAUTEED
SALAD +
MON OVERNIGHT MUSHROOMS +
CHICKPEA &
OATS CHICKEN SALAD
RICE BOWL

SPINACH & FETA CAULIFLOWER &

TOAST WITH
SALAD + ALMONDS +
TUE HUMMUS &
CHICKPEA & EASY-PEASY
EGG
RICE BOWL CHICKEN PLATE

CAULIFLOWER & HUMMUS AND

FALL
ALMONDS + CARROTS +
WED OVERNIGHT
EASY-PEASY 5-MINUTES
OATS
CHICKEN PLATE FRITTATA PLATE

HUMMUS AND CABBAGE &

TOAST WITH
CARROTS + TAHINI
THU HUMMUS &
5-MINUTES DRESSING+
EGG
FRITTATA PLATE ORIENTAL RICE

CABBAGE &
SAUTEED
YOGURT & TAHINI
FRI MUSHROOMS +
APPLE BOWL DRESSING+
CHICKEN SALAD
ORIENTAL RICE

BUTTERNUT
TOAST WITH VEGGIE SOUP +
SQUASH SOUP +
HUMMUS & CHICKPEA
SAT LENTIL STEW
EGG CURRY & RICE
WITH BREAD

BUTTERNUT
VEGGIE SOUP +
YOGURT & SQUASH SOUP +
CHICKPEA
SUN APPLE BOWL LENTIL STEW
CURRY & RICE
WITH BREAD

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 BREAKFAST

FALL OVERNIGHT OATS

INGREDIENTS:
12 almonds
1 serving overnight oats
Cinnamon
½ apple

INSTRUCTIONS:

1. Take one of the jars with the overnight oats and add a couple of

tablespoons of coconut milk or water to your oats and stir well to

make them extra creamy.

2. Wash thoroughly and cut up half an apple.

3. Serve your oats in a bowl with apple, almonds, and a sprinkle of

cinnamon. Enjoy!

TOAST WITH HUMMUS

AND HARD-BOILED EGG
INGREDIENTS:

1 slice of bread 1 hard-boiled egg

2 tablespoons hummus ½ teaspoon extra oil

Handful of spinach Pepper

INSTRUCTIONS:

1. Slightly toast bread slice.

2. Spread the hummus on the bread and add some spinach leaves.

3. Top your toast with a sliced hard-boiled egg.

4. Add a little oil to the top of the egg, and some ground pepper.

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 BREAKFAST

GREEK YOGURT
& APPLE BOWL
INGREDIENTS:

1 apple ½ teaspoon cinnamon

1 plain Greek yogurt ½ teaspoon vanilla

1 tablespoon peanut butter extract (optional)

12 almonds

INSTRUCTIONS:

1. Add cinnamon and vanilla extract (optional) to the yogurt and mix it

well.

2. Wash the apple thoroughly and cut it into dices.

3. Put the apple in a bowl, sprinkle some cinnamon and mix it.

4. Top the apple with yogurt, peanut butter, and some almonds. Enjoy!

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 VEGGIE STARTERS

SAUTEED MUSHROOMS
Sauteed mushrooms

Black pepper

SPINACH & FETA SALAD

Handful spinach

Olive oil & salt

Tahini dressing

1 oz feta cheese

CAULIFLOWER & ALMONDS

Baked cauliflower

12 sliced almonds

HUMMUS & CARROTS

¼ cup hummus

2 carrots cuts in sticks

½ teaspoon olive oil (optional)

CABBAGE & TAHINI

DRESSING
Baked cabbage

1 tablespoon tahini dressing

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 VEGGIE STARTERS

VEGGIE SOUP
Veggie soup

BUTTERNUT SQUASH
SOUP
Butternut squash soup

1 teaspoon olive oil

Black pepper

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 LUNCH & DINNER

CHICKEN SALAD WITH

FETA AND ALMONDS
INGREDIENTS:

2 cups fresh spinach 2 tablespoons tahini

1 baked chicken breast dressing

½ apple 12 almonds

1 tablespoon pickled onion ½ tablespoon olive oil

1-ounce feta cheese Salt

INSTRUCTIONS:

1. Wash the spinach and the apple; cut the apple into thin slices.

2. Put the greens on a big plate or bowl.

3. Add sliced chicken, sliced apple, pickled onion, and crumbled feta

cheese.

4. Season the salad with salt to taste, a little oil, and a couple of

tablespoons of tahini dressing.

5. Top your salad with almonds for a crunchy texture. Enjoy!

CHICKPEAS & RICE BOWL

INGREDIENTS:

1 cup cooked rice 1 hard-boiled egg (sub for

2 cups baked veggies: carrots, more chickpeas for vegan

zucchini, and cauliflower version)

1 serving baked chickpeas 2 tablespoons hummus

INSTRUCTIONS:

1. In a big bowl, put the cooked rice, the baked veggies, and the

baked chickpeas. If you want, you can heat the bowl for a couple of

minutes in the microwave.

2. Top your bowl with a hard-boiled egg, some hummus, and enjoy!

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 LUNCH & DINNER

EASY-PEASY
CHICKEN PLATE
INGREDIENTS:

1 serving baked chicken Some baked squash

1 slice baked cabbage 1-ounce feta cheese

Some cooked mushrooms 1 slice of bread

INSTRUCTIONS:

1. On a big plate, put the chicken and the veggies. If you want, you

can heat the plate in the microwave.

2. Add some crumbled feta.

3. Enjoy with a slice of toasted bread!

5-MINUTE FRITTATA PLATE

INGREDIENTS:

1 frittata serving 1 slice of bread

Some baked cauliflower

INSTRUCTIONS:

1. On a big plate, put the frittata and the veggies. If you want, you

can heat the plate up in the microwave.

2. Enjoy with a slice of toasted bread!

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 LUNCH & DINNER

ORIENTAL STYLE RICE

INGREDIENTS:
½ serving chicken
1 cups of cooked rice

½
1 egg
onion
½ tablespoon olive oil
Some cooked mushrooms
2 teaspoon curry powder
Some baked carrots
Garlic
Some baked zucchini

INSTRUCTIONS:

1. In a pan, fry the garlic with oil until golden brown.

2. Remove the garlic and add in the thinly sliced onion. Cook a few

minutes, then add the veggies.

3. Beat the egg and add it to the pan. Mix it well and cook for 2 min.

4. Cut the chicken into chunks and add them to the pan. Add also the

rice. Mix everything together.

5. Add the curry powder and mix it well until combined.

6. Serve your rice hot and enjoy it!

CHICKPEA CURRY WITH RICE

INGREDIENTS:

1 cup cooked rice

1 serving chickpea curry

INSTRUCTIONS:

1. Place the rice and the curry on a plate. Heat up in a microwave or

in a pan. Enjoy!

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 LUNCH & DINNER

LENTIL STEW WITH BREAD

INGREDIENTS:

1 serving lentil stew 1 slice bread

INSTRUCTIONS:

1. Heat up the lentil stew in a pan or in the microwave.

2. Enjoy with a slice of toasted bread!

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 DESSERT

You can prepare this brownie when you crave something sweet.
Eat it after a meal as a dessert.

EXPRESS BROWNIE

INGREDIENTS:

2 squares (20 grams) 70% 1 tablespoon rolled oats

chocolate ½ teaspoon vanilla extract

1 tablespoon peanut butter (optional)

1 egg 12 almonds

INSTRUCTIONS:

1. Grind your oats with a blender until powdered.

2. Put the chocolate in a bowl, and put it in the microwave for 20 or

30 seconds, until melted. You can also melt it in a pan.

3. Once the chocolate is melted, add in the peanut butter, the egg,

the vanilla extract, the ground oats, and mix well.

4. Put the mix in a small mold and add some sliced almonds on the

top.

5. Bake your brownie during 2 - 3 minutes in the microwave, at the

highest temperature. Enjoy!

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 SNACKS

You can enjoy these at any time during the week.

APPLE & PEANUT BUTTER

INGREDIENTS:

½ apple 12 almonds

2 tablespoons peanut butter

INSTRUCTIONS:

1. Wash the apple and cut it into thin slices.

2. Put some peanut butter over each piece of apple and top with cut

almonds. Enjoy!

HUMMUS & CARROTS

INGREDIENTS:

¼ cup hummus ½ teaspoon olive oil (optional)

2 carrots cuts in sticks

INSTRUCTIONS:

1. Put the hummus on a plate and top it with a bit of olive oil.

2. Enjoy it with the carrot sticks that you prepared.

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 I hope you loved this meal plan! It was
prepared with a lot of love. Every recipe was
tested with a continuous glucose monitor to
make sure it didn' t create a glucose spike.

Let me know how you are feeling after a week

of steady-glucose eating.

Reach out @GLUCOSEGODDESS on Instagram

and tell me your story!

❤️

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