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Write 5 detailed Pre-Diabetes Meal Prep Cookbook Breakfast recipes with a short general introduction , portion size ingredients per serving, preparation instructions ,nutritional facts per serving and prep time


Introduction: Pre-diabetes is a condition where your blood sugar levels are higher than normal, but not high enough to be considered as a diabetic. Proper meal planning and preparation is crucial in managing pre-diabetes. This cookbook offers delicious and nutritious breakfast recipes that are perfect for meal prep. These recipes are designed to help you maintain healthy blood sugar levels and prevent the progression of pre-diabetes to type 2 diabetes. Each recipe serves one person and can be easily doubled or tripled for larger portions. 1. Spinach and Mushroom Egg Muffins Portion size: 1 muffin Ingredients: - 2 eggs - 1 cup spinach, chopped - 1/4 cup mushrooms, chopped - 1/4 cup cherry tomatoes, halved - 1/4 cup feta cheese, crumbled - Salt and pepper to taste - Cooking spray Preparation: 1. Preheat oven to 375°F (190°C) and lightly spray a muffin tin with cooking spray. 2. In a mixing bowl, beat the eggs, then add in the spinach, mushrooms, cherry tomatoes, and feta cheese. Season with salt and pepper. 3. Pour the mixture evenly into the muffin tin. 4. Bake for 20-25 minutes or until the egg is set. 5. Let the muffins cool before removing them from the tin. 6. Store in an airtight container in the fridge for up to 4 days. Nutritional facts per serving: Calories: 151 Carbohydrates: 5g Protein: 12g Fat: 10g Prep time: 30 minutes 2. Overnight Oats with Berries and Almonds Portion size: 1 cup Ingredients: - 1/2 cup rolled oats - 1/2 cup unsweetened almond milk - 1/2 cup mixed berries (blueberries, strawberries, raspberries) - 1 tbsp sliced almonds - 1 tsp honey (optional) Preparation: 1. In a mason jar or airtight container, mix the oats and almond milk. 2. Layer the berries on top and sprinkle with sliced almonds. 3. Drizzle honey on top if desired. 4. Close the jar or container and refrigerate overnight. 5. Enjoy cold in the morning or heat in the microwave for 1-2 minutes. Nutritional facts per serving: Calories: 279 Carbohydrates: 40g Protein: 10g Fat: 9g Prep time: 5 minutes 3. Avocado Toast with Poached Egg and Tomato Portion size: 2 slices Ingredients: - 2 slices whole grain bread - 1 ripe avocado - 1 small tomato, sliced - 2 eggs - Salt and pepper to taste - 1 tsp olive oil Preparation: 1. Toast the slices of bread. 2. Mash the avocado and spread it evenly on the toast. 3. Heat a small pan with 1 inch of water and bring it to a gentle simmer. 4. Crack an egg into a cup and gently drop it into the water. Repeat for the other egg. 5. Let the eggs cook for 2-3 minutes or until the whites are set. 6. Using a slotted spoon, remove the eggs from the water and place them on top of the avocado toast. 7. Place sliced tomatoes on top and season with salt and pepper. 8. Drizzle with olive oil and serve immediately. Nutritional facts per serving: Calories: 352 Carbohydrates: 29g Protein: 14g Fat: 21g Prep time: 15 minutes 4. Quinoa Breakfast Bowl Portion size: 1 bowl Ingredients: - 1/2 cup cooked quinoa - 1/4 cup black beans - 1/4 avocado, diced - 1/4 cup diced bell peppers - 1/4 cup diced onions - 1/4 cup diced tomatoes - 1 tbsp salsa - 1 tsp olive oil - Salt and pepper to taste - Lime wedge for serving Preparation: 1. In a small pan, heat olive oil and sauté the diced onions and bell peppers until soft. 2. Add in the black beans and cooked quinoa and cook for another 2-3 minutes. 3. Season with salt and pepper. 4. In a bowl, layer the quinoa mixture, diced avocado, and diced tomatoes. 5. Top with salsa and a squeeze of fresh lime juice. 6. Keep refrigerated and reheat in the microwave for 1-2 minutes before serving. Nutritional facts per serving: Calories: 315 Carbohydrates: 36g Protein: 11g Fat: 14g Prep time: 20 minutes 5. Greek Yogurt Parfait Portion size: 1 jar Ingredients: - 1/2 cup vanilla Greek yogurt - 1/4 cup granola - 1/4 cup mixed berries (blueberries, raspberries, strawberries) - 1 tbsp honey - 1 tsp chia seeds (optional) Preparation: 1. In a jar or airtight container, layer the Greek yogurt, granola, and mixed berries. 2. Drizzle with honey and sprinkle with chia seeds if desired. 3. Refrigerate and enjoy within 2-3 days. Nutritional facts per serving: Calories: 258 Carbohydrates: 36g Protein: 12g Fat: 8g Prep time: 5 minutes These pre-diabetes-friendly breakfast recipes are not only easy to make and delicious, but also packed with nutrients to help manage blood sugar levels. Make sure to incorporate a variety of whole grains, fruits, vegetables, and lean proteins into your breakfast meals for a balanced and healthy diet. With just a little bit of meal prep, you can start your day off strong in the fight against pre-diabetes.