Dietitian-Approved Recipes for Balanced Meals and Blood Sugar Support

Keep reading for high-protein, high-fiber, and Diabetes-Friendly meals. These meals are dietitian-approved and Claudia-taste-approved too!

We post recipes to make it as easy as possible to put the education we provide into action! Having nutritious balanced meals does not have to be expensive or labor intensive.

Tempeh Tacos

1. Add oil to pain on medium heat
2. While the oil heats, add chopped white onion to pan and grate tempeh brick with a cheese grater.
3. Add grated tempeh to oil in pan and mix in packet of taco seasoning. Sauté on medium heat until golden brown/crispy.
4. Add to warmed taco with your toppings of choice. My go-to's are:

- Pickled red onions
- Avocado
- Chopped tomatoes/pico
- Black Beans
- Salsa
- Hot sauce
- Chopped cilantro

Tempeh is a superfood! It is high in plant-based protein (as high in protein per volume as chicken) and high in fiber (6 gm fiber/3 oz). It is affordable and fridge-stable, so it's easy to keep as a backup in the fridge without having to run out regularly for groceries.

There are many ways to enjoy tempeh, this is a creative one that blends easy into the rest of the meal!

#plantbasedprotein #highfiber #highprotein

Italian Dense Bean Salad Recipe

Finely chop:

• Green cabbage
• Zucchini
• Red onion
• Radishes
• Red bell pepper
• Roasted red peppers
• Mixed olives
• Oaxaca cheese (or mozzarella or finely chopped firm tofu)
• Cilantro
• Parsley
• Dill
• Black pepper
• Splash olive juice/brine (in place of salt)
• Lemon juice
• Red wine vinegar
• Tiny bit of honey
• Olive oil
• LOTS of Italian seasoning
• Great northern beans
• Canned heart of palm
• Canned artichoke hearts
• Optional avocado

Drain beans before you start chopping to ensure they’re as dry as possible when adding at the end. Nothing is specifically measured out and I make the dressing directly in the salad to taste!

This paired perfectly with any protein dish. You can mix meat in or enjoy a side protein. Instead of adding protein to the salad up front, only add when you’re going to eat it, this will help extend the salads life in the fridge.

#densebeansalad #densebeansaladrecipe #mealprep

What Is Diabetes? Types, Symptoms, Causes, and Support From a Registered Dietitian and Diabetes Educator.

Click the link in our bio for the full article!

#diabetes #whatisdiabetes #hleapnutrition

Tuna Poke Bowl with:

- Wasabi tobiko
- Avocado
- Pickled ginger
- Rice/quinoa combo
- Shelled edamame
- Sautéed zucchini and radishes (random, I know, but I had leftovers and was trying to use them up) in dashi and light soy sauce.
- Sushi grade tuna from @smallworldseafood
- Sriracha mayo
- Furikake seasoning

#TunaPokeBowl #PokeBowlRecipe #FreshSeafoodMeals #ProteinPackedBowl #BalancedBowlMeals #SimpleHealthyEating #EasyWeeknightMeals #QuickProteinIdeas #WholeFoodBowls #FlavorfulAndFresh #DietitianCreated #RegisteredDietitian #RDApproved #RealLifeNutrition #EverydayBalanced #ApproachableNutrition #MindfulEatingHabits #ProteinForward #Omega3Rich #HealthyFatsMatter #ColorfulBowls #EatTheRainbow #NutrientDenseMeals #CleanSimpleCooking #LunchBowlInspo #FreshFlavors #DiverseEating #EatWithConfidence #NutritionMadeSimple #WellnessOnYourPlate

Pesto Cubes

- Tightly packed fresh basil leaves, 2 cups
- Extra-virgin olive oil, 1/2 cup
- Nuts (I use a combo of finely chopped pine, almond, cashews, pecans), 1/4 cup
- Garlic, 2 cloves chopped
- Kosher salt, to taste
- Parmesan (or nutritional yeast, usually I do 50/50), 1/2 cup

Blend everything together in a food processor until smooth and well combined. Portion into silicone ice cube tray and freeze overnight. Next day, remove from the silicone mold and relocate to a labelled ziplock bag. Press as much air out of the bag as possible and store it in the freezer for a quick and easy long term supply of homemade pesto! You can use this in pastas and marinades!

#pestorecipe #eatpesto #eatherbs

Learn more about Histamine Intolerance - a understudied condition that can be debilitating and challenging to identify.

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Fiber Rice + Chicken Sausage + Cheesey Red Cabbage

Fiber Rice Recipe:
- Combine 1 cup white rice + 1/2 cup quinoa + 1/2 cup dried lentils and rinse well. Cook as you normally would 2 cups rice (optional to use bone broth/stock in place of water for extra protein and flavor)
- FYI rice freezes well! Freeze in one-cup silicone molds to make this meal even easier for you to throw together next time.

Chicken Sausage
- Chop and sauté until golden brown on both sides

Goat Cheese Cabbage Recipe:
- Sauté roughly chopped cabbage in pot on medium/high heat for a few minutes. Then add a 1/3 cup of white vinegar and 1/3 cup of water, turn down the heat to low and cover for a few minutes. Once the cabbage is at a consistency/firmness of your liking, uncover, turn up the heat, and let the rest of the water/vinegar dissolve. Add a few tbsp of plain goat cheese and mix into the cabbage.

This combo made for a super tasty, nutritious, and high fiber meal!

#Dietaryfiber #eatfiber #cabbagerecipe

Fun High-Fiber Fruity Salad Combo!

- Chopped leafy green base of choice
- Strawberries
- Goat cheese
- Blueberry vinaigrette
- Olive oil
- Pickled red onions
- Great Northern beans
- "Diversity Jar" blend - or any combo of chopped mixed nuts/seeds

This is a fabulous tasty veggie side for any meal!

#funsaladrecipe #eatveggies #eatfiber

Genius idea from @nutritionbykylie

1. Combine 1 cup of white rice + 1/2 cup quinoa + 1/2 cup dried lentils and rinse well.
2. Cook as you normally would 2 cups rice (Optional to use bone broth/stock in place of water for extra protein and flavor)
3. You're left with a tasty high fiber/protein rice!

FYI rice freezes very well! Freeze in one-cup silicone molds to make your life easier. Next time you're in need of a serving of carbs, defrost what you need in the fridge overnight and then tomorrow, you're ready to go. The Hleap Nutrition moto is to work smarter, not harder. This is one of our favorite ways to do just that!

#highfiber #eatfiber #highfiberrice

Tempeh, my new obsession.

Tempeh is truly a superfood. It is affordable, relatively fridge-stable, super high in protein (and vegan, which is a hard combo to find), and very high in fiber. Tempeh is a brick of fermented soy beans, which gives you a slightly nutty flavor and all the benefits of soy consumption, without the labor of tofu prep.

My favorite way to prepare tempeh is to chop into medium pieces and sauté in oil on either side until golden grown. Remove from heat and mix in BBQ sauce (my personal favorite is Bachan's Japanese BBQ). This is absurdly simple and makes for the easiest side protein dish to pair with salads, stir fries, soup, etc.

#eattempeh #tempehrecipe #highfiber

Vitamin D is the most common micronutrient deficiency worldwide. Check out our newest article to learn more about vitamin D, where it comes from, where to find it in the diet, how much you need to consume, and how to get enough.

(link to articles in bio)

#Vitaminddeficiency #micronutrientdeficiency #eatnutrients

Blueberry Vinaigrette Goat Cheese Salad

- Romaine
- Blueberry vinaigrette (bought pre-made)
- Extra Virgin Olive Oil
- Pickled red onions (make ahead of time: thinly slice red onion and leave in contain with a mix of apple cider vinegar, rice wine vinegar, distilled white vinegar, splash of water sugar, black pepper, garlic powder, +/- any other seasonings you desire)
- Great Northern Beans (you can use any bean, but this one is my favorite!
- Canned heart of palm
- Goat cheese
- Strawberries
- Walnuts

Chop, mix, and enjoy! Easy flavorful vibrant salad!

Packed meals for the day;

Breakfast = Greek Yogurt + Stewed Apples + Chopped Nuts / "Diversity Jar" blend + Sprinkle of oats

Lunch = Spinach Artichoke Quiche (purchased pre-made) + Yellow Turmeric Cabbage + Chicken Sausage

Packing meals does not have to be boring or labor intensive! Work with our Registered Dietitians to come up with easy meals that work for you. Your meals need to be tasty, well-balanced, and easy to prepare in order to set you up for long term sustainable success!

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Lox on toast w red onions and micro greens!

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Vanilla Chia Pudding + Stewed Apples = The perfect pre and probiotic combo!

Vanilla Chia Pudding:

Ingredients:
- Fairlife skim milk, 1 cup (13 gm PRO) or if you prefer plant based, try soy milk for extra protein (7 gm/cup)
- Chia Seeds, 1/4 cup
- Vanilla extract, 1 tsp
- Maple syrup (if needed depending on the sweetness of protein powder)

Directions: Mix everything (except for fruit) thoroughly (or blend) and then leave in the fridge overnight. The next morning you'll have a high fiber pudding at the ready. Top with fresh strawberries or blueberries for added texture and sweetness! If you blend all the ingredients during prep you'll be left with a smooth pudding consistency. Otherwise, it'll be more like a rice pudding consistency.

This recipe (before added fruit) contains 17 gm dietary fiber!!!

Stewed Apples:

Apples
Cinnamon
Water
Maple syrup
Vanilla extract
Brown sugar
Flax powder (mix in at the end)
Chopped pecans
Optional - oats

Sauté chopped apples and cinnamon +/- oats with a little splash of water until desired consistency is reached. Add maple syrup, vanilla extract, brown sugar, pecans and mix well. Once removed from the heat, mix in flax powder.

Store this in the fridge and add as a topping to chia pudding throughout the week.

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Get a registered dietitian's take on the new 2025-2030 Dietary Guidelines for Americans in Hleap Nutrition's newest article on our website (link in bio)

#dietaryguidelines2025-2030 #dietaryguidelines #eatwellamerica

Shishito Air Fryer Recipe!

This is one fo my favorite easy veggie recipes to make on a busy weeknight.

1. Preheat air fryer to 400 degrees F
2. Clean peppers, dry, and toss in sesame oil + truffle salt + black pepper
3. Cook on 400 degrees for 8 minutes

That's it! Couldn't be easier! 1/10 peppers has a little kick to it, but not very spicy at all. As a medium spice gal, I am a huge fan of these.

#easydinner #easyveggie #veggierecipe

Packed yogurt parfait (there’s Greek yogurt under all the berries)
Side compartment of my homemade granola recipe (previously posted) + chopped nuts (diversity jar - IYKYK)

Love these 2-part Tupperware for recipes/meals like this. It makes it much easier to make a meal with multiple parts, which is my favorite kind of meal 👌

#easybreakfast #yogurtbreakfast #highproteinbreakfast

Tofu feta Recipe from @vegansurfergirl - a super fun account with vegan recipes!

- Firm tofu, 200 gm (pressed as much as possible OR when crumbling with your hands, hold a paper towel to absorb extra moisture)
- Olive oil, 3 tbsp
- Lemon juice, 1 tbsp
- Miso paste, 1 tsp
- Apple cider vinegar, 1 tsp
Garlic powder , 1 tsp
- Nutritional yeast, 1 tsp
- Oregano (dried), 1 tsp
- Salt, to taste

1. Mix all marinade ingredients in a Tupperware until well combined (everything except for tofu)
1. Crumble tofu into small chunks with your hands, until a feta-like consistency is achieved. While crumbling, keep a paper towel in hand to absorb extra moisture from the tofu. Add crumbled tofu to marinade mixture and mix well.
3. Allow tofu to sit in the marinade for at least 1 hour before using (the longer the better)

You can use this recipe in place of feta on salad, pasta, and stir fries, as a way to increase protein and omega-3 fatty acids, while decreasing saturated fat intake!

#TofuFeta #PlantBasedCheese #VeganFetaAlternative #DairyFreeSavory #PlantPoweredNutrition #Omega3PlantBased #ALAomega3 #HealthyFatsFromPlants #HeartSmartEating #MediterraneanInspiredPlants #SavoryVeganCooking #SimplePlantRecipes #ProteinFromPlants #WholeFoodVegan #BalancedPlantMeals #FlexitarianFriendly #NutrientAwareEating #AntiInflammatoryPlates #FlavorForwardPlants #MeatlessMadeEasy #EverydayVeganEats #PlantBasedOnABudget #SmartPlantChoices #RealWorldPlantBased #EatPlantsDaily #SustainableProtein #MindfulPlantEating #HealthySwapIdeas #KitchenDIYRecipes #FoodAsNourishment

Lemon Cashew Bar Recipe from @tastyiri_en

For those of you who've already discussed dessert with me, you know I'm a big fan of a tasty frozen option. Having dessert frozen takes the pressure off and allows you to enjoy your sweets without the "limited time mentality" approach. You can have dessert when you want it, as opposed to having dessert around, making it time to have dessert.

Base:
- Mixed nuts, 1.5 cups (almonds, walnuts, cashews, etc) 200 gm
- Pitted dates, 1.5 cup, 200 gm

Filling:
- Raw cashews, 2 cups (soaked for at least 4 hours) 450 gm
- Coconut milk, 1/2 cup, 100 gm (optional to use Fairlife whole milk for more protein and less saturated fat)
- Sweetener, 1/4 cup
- Juice of 2 lemons (1/4-1/3 cup)
- Lemon zest (for topping)

1. Blend nuts and dates until sticky and combined and press into parchment lined recantular pan or Tupperware .
2. Blend soaked cashews with milk of choice, lemon juice., and sweetener, until creamy
3. Pour over base and smooth out the top
4. Sprinkle lemon zest on top and freeze for at least 4 hours.
5. Slice into bars when you're ready to serve.

#CashewDateBars #HealthyDessert #NoBakeTreats #NaturallySweetened #PlantBasedDessert #HealthySnackIdeas #WholeFoodTreats #CleanEatingDesserts #EnergyBars #NutBasedDessert #DietitianApproved #RegisteredDietitian #NutritionExpertTips #RDInspires #EatWithConfidence #BalancedBites #HealthyEatingMadeEasy #MindfulEatingHabits #NutritionForLife #DietitianRecipes #PhillyDietitian #NYCDietitian #NutritionCoach #EverydayNutrition #WellnessPlate #FuelYourBodyRight #WholeFoodNutrition #HealthyLivingJourney #SmartSnacking #WholesomeEats

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Kitchen Sink Pasta Dinner = to use up all the random leftovers in my fridge/pantry

- BRAMI pasta (higher protein/fiber, but honestly tastes like regular white pasta)
- Mushrooms (I used rehydrated mushrooms to make life easier)
- Leftover 1/2 onion (chopped)
- Random frozen veggies I had on hand (broccoli, cauliflower rice, peas, corn)
- Leftover bits of spinach
- Great Northern Beans (canned)
- Artichoke hearts (canned)
- Chicken Sausage
- Leftover Pesto (frozen)
- Small amount of leftover curry from an Indian restaurant (made this insanely flavorful) - of course this is completely optional and just my way of using up what I had in the fridge - you could replace with extra pesto

Pasta gets a mixed reputation, but its one of my favorite vessels to use up leftover bits from my fridge. As long as you mix pasta with a bunch of different vegetables and a source of protein, you can quickly make a balanced meal!

#KitchenSinkPasta #LeftoverPastaMagic #UseWhatYouHave #CleanOutTheFridge #HighFiberComfort #PastaWithPurpose #ScrappyCooking #PantryRaidMeals #FridgeForage #FlexibleRecipes #FiberBoostedPasta #MixAndMatchMeals #NoRecipeCooking #BudgetSmartEats #AffordableHealthy #CookFromWhatYouGot #LessWasteMoreTaste #ResourcefulHomeCook #StretchMealsFurther #PracticalWeeknightFood #ThriftyButTasty #BalancedOnABudget #HeartyHomemadePasta #FoodRescueCooking #SmartStapleMeals #WasteAwareEating #EverydayEconomical #MakeItWorkMeals #SatisfyingAndSimple #RealisticHealthyCooking @BRAMI

Frozen Snickers Bite Recipe

These are the perfect sweet bites to have on hand. They're frozen, so there's no time pressure to consume them and they're always available for when you need a satisfying sweet treat.

1. Melt chocolate chips (I use semi sweet or dark chocolate chips mixed with a splash of olive oil. I mix well and microwave for 15 seconds at a time - mixing in between - until everything is fully melted.
2. In a silicone ice cube tray, layer:
- Melted chocolate
- Thin slice of banana
- Thin layer peanut butter
- A few chopped peanuts
- Seal with another layer of melted chocolate
3. Fill up the rest of the ice cube tray and freeze! Optional to relocate frozen snickers bites to a ziplock bag once frozen and press the air out, so these sweet treats last for even longer without getting freezer burn.

#FrozenSnickers #HealthyDessertSwap #BetterForYouTreats #NoBakeDessert #NaturallySweetenedTreats #ProteinDessert #WholesomeSweets #HealthyIndulgence #SimpleDessertRecipe #EasyHealthyDesserts #BalancedNotBoring #DietitianCreated #DietitianDesserts #RegisteredDietitian #RDApproved #RealLifeNutrition #ApproachableNutrition #MindfulSweets #DessertWithBenefits #SnackSmart #SweetToothSolutions #WholeFoodDesserts #FreezerTreats #HealthyChocolateFix #FuelYourBodyWell #NutritionMadeSimple #EverydayWellness #DiverseEating #EatWithConfidence #DessertDoneBetter

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Simple High-Fiber Salad Combo

- Great Northern Beans (canned)
- Romaine
- Nuts (chopped) pecans, walnuts, pistachios
- Heart of Palm (canned)
- Honey vinaigrette
- Fresh herbs: dill, parsley, cilantro

This simple combo packs a flavorful and nutritious punch! The beans and heart of palm provide protein and fiber, while all the nuts contribute while adding texture!

#FiberForwardSalads #DiverseGreens #PlantVarietyPlate #SaladWithSubstance #RoughageRich #LeafyAndLoaded #ColorLayeredEats #VeggieDiversity #BuildYourBowl #HeartySaladVibes #CrunchAndNourish #PhytonutrientPacked #SaladThatSatisfies #BeyondLettuce #MixItUpMeals #TextureMatters #GreensWithGrit #MicronutrientMix #BalancedSaladBuild #EverydayVeggies #EatMorePlantsToday #SaladForSatiety #FreshButFilling #VarietyForWellness #FlavorfulGreens #NourishWithPlants #WholeProduceKitchen #IntentionalEating #PracticalHealthyEats #SaladReimagined

Bone Broth Recipe = one of the best ways to:

1. Reduce food waste ✅
2. Save a LOT of money, if you buy bone broth often ✅
3. Infuse your favorite recipes with nutrients and protein, with no added cost! ✅

I always keep a stock bag in my freezer - this is just a gallon-sized ziplock bag where I store any veggie scraps that I would otherwise throw out, such as:
- Onion (red and white) core and peels
- Garlic heads and peels
- Scraps from carrots, leeks, and celery

Once this stock bags fulls up in the freezer, I buy a rotisserie chicken. I remove the meat from the carcass and use this for other recipes (I have tons of recipes for chicken salad posted on my website and social media).

To make the broth, add the Rotisserie chicken carcass along with the full stock bag to a large pot. Fill it up with water and add salt, black pepper, 1-2 bay leaves, and turmeric +/- any other seasonings you want to add (optional chicken bouillon)

Simmer 8+ hours adding water as it evaporates off

Once this cools, relocate to jars and store in the fridge for a few days. I like to freeze the broth I make in 1-cup silicone molds overnight in the freezer. Next day, I remove the broth from the molds and relocate to a labelled ziplock bag + press as much air out as possible. This way I always have 1-cup pre-measured servings of broth when I need them. Typically I defrost each serving overnight in the fridge so they're ready for use next day. I use them as the base in soups and when cooking rice, so that each serving of rice I make contains extra protein and nutrients (and tastes great).

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Apple Pie Egg White Oats Recipe

Keep reading for Hleap Nutrition's most popular recipe in 2025 - Apple Pie Oats! This high fiber and protein recipes is one of my favorite breakfast go-to's.