Backstory/nutritional insight: Quick, protein-forward muffins to stabilize appetite and reduce GI upset with metformin—balanced fats, lean protein, and low-GI veggies.

Ingredients (makes 6)

• 6 large eggs
• 1/2 cup cottage cheese (or 2 tbsp cream cheese for lower lactose)
• 1 cup baby spinach, chopped
• 1/2 cup finely chopped bell pepper (use 1/4 cup for lower carbs)
• 2 oz cooked turkey or chicken sausage, chopped (or 3 strips bacon, cooked & crumbled)
• 1/4 cup shredded cheddar (optional)
• 1 tsp Dijon mustard
• 1/2 tsp garlic powder
• Salt and pepper to taste
• Olive oil or cooking spray for muffin tin

Instructions

1. Preheat oven to 350°F (175°C). Grease a 6-cup muffin tin.
2. Whisk eggs, cottage cheese, Dijon, garlic powder, salt and pepper until smooth.
3. Divide spinach, bell pepper, sausage, and cheese among muffin cups.
4. Pour egg mixture into cups ~3/4 full.
5. Bake 18–22 minutes until set. Cool 5 minutes before removing.

Flavor profile Savory, lightly tangy with tender veggie bites.

Keto-friendly note Low net carbs, high protein and moderate fat—keeps glucose steady with metformin.

Mediterranean Chicken Salad (Lunch)

Backstory/nutritional insight: Lean protein with healthy fats and fiber-rich veg to promote satiety and gentle postprandial glucose response.

Ingredients (serves 1)

• 5–6 oz cooked chicken breast, shredded
• 1 cup mixed salad greens
• 1/4 cup cucumber, diced
• 6–8 cherry tomatoes, halved (optional; reduce for lower carbs)
• 2 tbsp crumbled feta (optional)
• 6–8 kalamata olives, halved
• 1 tbsp extra-virgin olive oil
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• 1/2 tsp dried oregano
• Salt and pepper to taste

Instructions

1. Toss chicken, greens, cucumber, tomatoes, feta, and olives in a bowl.
2. Whisk oil, lemon juice, Dijon, oregano, salt, and pepper; dress salad and serve.

Flavor profile Bright, briny, herb-forward with a citrus lift.

Keto-friendly note Low-carb, lean protein, and monounsaturated fats—supports metformin goals.

Lemon-Herb Baked Salmon with Roasted Broccoli (Dinner)

Backstory/nutritional insight: Omega-3 rich salmon with fiberful cruciferous veg—anti-inflammatory fats and minimal carbs.

Ingredients (serves 1)