Savory Egg & Veggie Muffins (Breakfast)
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Ingredientes
Instrucciones
- 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.
- 6
Toss chicken, greens, cucumber, tomatoes, feta, and olives in a bowl.
- 7
Whisk oil, lemon juice, Dijon, oregano, salt, and pepper; dress salad and serve.
- 8
Preheat oven to 400°F (200°C). Toss broccoli with 1 tsp oil, salt, pepper; spread on sheet pan.
- 9
Place salmon skin-side down on same pan, brush with oil, lemon, herbs, salt, pepper.
- 10
Roast 12–15 minutes until broccoli tender and salmon flakes at thickest part.
- 11
Serve with extra lemon wedge.
- 12
Halve and pit avocado. Top each half (or one half) with cottage cheese.
- 13
Season with paprika, salt, and pepper. Eat with a spoon.
Backstory/nutritional insight: Quick, protein-forward muffins to stabilize appetite and reduce GI upset with metformin—balanced fats, lean protein, and low-GI veggies.
Backstory/nutritional insight: Lean protein with healthy fats and fiber-rich veg to promote satiety and gentle postprandial glucose response.
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.
Avocado-Cottage Cheese Snack (Snack)
Backstory/nutritional insight: Quick, satiating snack combining creamy healthy fats and protein to prevent blood sugar dips between meals.
