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Write a detailed 30-day meal plan for Pre-Diabetes Meal Prep Cookbook


Day 1: Breakfast: Oatmeal with almond milk, banana, and a sprinkle of cinnamon Lunch: Quinoa and grilled vegetable salad with balsamic vinaigrette dressing Dinner: Baked salmon with roasted sweet potatoes and steamed green beans Day 2: Breakfast: Avocado toast on whole wheat bread with sliced boiled eggs Lunch: Brown rice and black bean bowl with roasted vegetables and salsa Dinner: Turkey and vegetable stir-fry over cauliflower rice Day 3: Breakfast: Greek yogurt with mixed berries and a drizzle of honey Lunch: Grilled chicken and vegetable wrap with hummus Dinner: Lentil and vegetable soup with whole wheat crackers Day 4: Breakfast: Vegetable and egg white omelette with whole wheat toast Lunch: Quinoa and black bean patties with avocado and tomato salsa Dinner: Grilled shrimp and vegetable skewers over quinoa Day 5: Breakfast: Whole grain toast with almond butter, banana, and chia seeds Lunch: Asian chicken and vegetable stir-fry over brown rice Dinner: Baked chicken breast with roasted Brussels sprouts and sweet potatoes Day 6: Breakfast: Whole wheat English muffin with avocado and smoked salmon Lunch: Spinach and feta whole wheat wrap with balsamic-glazed chickpeas Dinner: Grilled tofu and vegetable kebabs with brown rice and teriyaki sauce Day 7: Breakfast: Overnight oats with almond milk, chia seeds, and fresh fruit Lunch: Roasted vegetable and hummus sandwich on whole grain bread Dinner: Baked cod with quinoa and steamed broccoli Day 8: Breakfast: Whole grain toast with mashed avocado and boiled eggs Lunch: Quinoa and vegetable salad with a side of grilled chicken breast Dinner: Stuffed Bell Peppers with ground turkey, brown rice, and tomatoes Day 9: Breakfast: Greek yogurt parfait with granola and fresh berries Lunch: Whole wheat pita stuffed with falafel, cucumber, tomato, and tzatziki sauce Dinner: Grilled pork tenderloin with roasted sweet potatoes and sautéed green beans Day 10: Breakfast: Whole grain waffle with peanut butter and sliced bananas Lunch: Whole wheat pasta with roasted vegetables and marinara sauce Dinner: Baked turkey meatballs with zoodles and marinara sauce Day 11: Breakfast: Vegetarian breakfast burrito with scrambled eggs, beans, and veggies Lunch: Grilled chicken and vegetable wrap with hummus Dinner: Baked salmon with whole grain couscous and steamed asparagus Day 12: Breakfast: Whole grain toast with mashed avocado and smoked salmon Lunch: Quinoa and black bean patties on a whole grain bun with avocado and tomato Dinner: Vegetable and tofu stir-fry with brown rice and soy sauce Day 13: Breakfast: Spinach and feta omelette with whole wheat toast Lunch: Whole grain wrap with turkey, cheese, and hummus Dinner: Quinoa and chicken curry with steamed vegetables Day 14: Breakfast: Whole grain English muffin with almond butter and fresh fruit Lunch: Mediterranean chicken and vegetable bowl with brown rice and tzatziki sauce Dinner: Baked pork chops with roasted sweet potatoes and steamed green beans Day 15: Breakfast: Greek yogurt with granola and mixed berries Lunch: Whole wheat pasta with grilled vegetables and pesto sauce Dinner: Baked tofu with quinoa and steamed broccoli Day 16: Breakfast: Whole grain waffles with peanut butter and bananas Lunch: Grilled chicken and vegetable skewers over cucumber and tomato salad Dinner: Lentil and vegetable soup with whole wheat crackers Day 17: Breakfast: Oatmeal with almond milk, apple, and cinnamon Lunch: Whole wheat sandwich with tuna, avocado, and hummus Dinner: Grilled shrimp and vegetable stir-fry over cauliflower rice Day 18: Breakfast: Whole grain toast with avocado and boiled eggs Lunch: Quinoa and black bean salad with grilled chicken and salsa Dinner: Baked cod with roasted Brussels sprouts and sweet potatoes Day 19: Breakfast: Vegetarian breakfast burrito with scrambled eggs, beans, and veggies Lunch: Grilled chicken and vegetable wrap with hummus Dinner: Baked turkey meatballs with whole wheat pasta and marinara sauce Day 20: Breakfast: Whole wheat English muffin with mashed avocado and smoked salmon Lunch: Spinach and feta whole wheat wrap with balsamic-glazed chickpeas Dinner: Grilled tofu and vegetable kebabs with quinoa and teriyaki sauce Day 21: Breakfast: Overnight oats with almond milk, chia seeds, and fresh fruit Lunch: Roasted vegetable and hummus sandwich on whole grain bread Dinner: Turkey and vegetable stir-fry over brown rice Day 22: Breakfast: Whole grain toast with almond butter, banana, and chia seeds Lunch: Asian chicken and vegetable stir-fry over brown rice Dinner: Baked chicken breast with roasted sweet potatoes and sautéed green beans Day 23: Breakfast: Greek yogurt parfait with granola and fresh berries Lunch: Whole wheat pita stuffed with falafel, cucumber, tomato, and tzatziki sauce Dinner: Grilled pork tenderloin with roasted sweet potatoes and steamed asparagus Day 24: Breakfast: Whole grain waffle with peanut butter and sliced bananas Lunch: Whole wheat pasta with roasted vegetables and marinara sauce Dinner: Stuffed Bell Peppers with ground turkey, brown rice, and tomatoes Day 25: Breakfast: Vegetarian breakfast burrito with scrambled eggs, beans, and veggies Lunch: Grilled chicken and vegetable wrap with hummus Dinner: Baked salmon with whole grain couscous and steamed vegetables Day 26: Breakfast: Whole grain toast with mashed avocado and smoked salmon Lunch: Quinoa and black bean patties on a whole grain bun with avocado and tomato Dinner: Vegetable and tofu stir-fry with brown rice and soy sauce Day 27: Breakfast: Spinach and feta omelette with whole wheat toast Lunch: Whole grain wrap with turkey, cheese, and hummus Dinner: Quinoa and chicken curry with steamed vegetables Day 28: Breakfast: Whole grain English muffin with almond butter and fresh fruit Lunch: Mediterranean chicken and vegetable bowl with brown rice and tzatziki sauce Dinner: Baked pork chops with roasted sweet potatoes and steamed green beans Day 29: Breakfast: Greek yogurt with granola and mixed berries Lunch: Whole wheat pasta with grilled vegetables and pesto sauce Dinner: Baked tofu with quinoa and steamed broccoli Day 30: Breakfast: Oatmeal with almond milk, apple, and cinnamon Lunch: Whole wheat sandwich with tuna, avocado, and hummus Dinner: Grilled shrimp and vegetable stir-fry over cauliflower rice