Dinner ideas selected from the recipe page and curated with ideas from everyone whose had an influence on this site
GERD
Baked tilapia or chicken with roasted potatoes and steamed carrots or zucchini – tofu or lentils are good alternatives if you’d like a plant-based protein.
Light Herb & Steamed Vegetable Pasta: Whole-grain pasta with a mild olive oil and herb sauce, plus steamed veggies – skip cheese if dairy bothers you, and use regular pasta if whole-grain is too heavy.
Roasted Pumpkin & Poached Chicken Whole-Grain Pasta: Whole-grain spaghetti with poached chicken, roasted pumpkin cubes, and fresh spinach ribbons
Garden Squash & Chicken Dumpling Bowls: Chicken and vegetable dumplings with steamed yellow squash and carrot slices
Maple BBQ Salmon:
Type 2 Diabetes
Lastly, let’s keep it relaxed as the last meal of the day, where you can just focus on reducing carbohydrate portions or replacing heavy starches with greens for dinner, as lower activity levels before bed require less energy, which most experts suggest, as it is perceived that consuming a lot of carbohydrates before bed can lead to sustained overnight blood sugar spikes.
If you skip meals like some may do, like lunch for example, dinner as the last meal of the day can be your saving grace to get that last punch of energy of the day without spiking your blood sugar, and keep the plate structure in mind as a guide. The most important goal is ensuring your meals balance fibre, protein, and carbohydrates to keep your blood sugar stable throughout the day. Maintaining the structure ensures that you do not overcompensate for missed calories with too many carbohydrates, which can trigger a large blood sugar spike. To manage this safely, use the following approach: The “Order” Trick: Eat your vegetables and proteins before your carbohydrates to help slow down digestion and stabilise your blood sugar release.
Sheet-Pan Lemon Garlic Salmon & Asparagus
- The Dish: Salmon is rich in omega-3 fatty acids and is an excellent low-carb option that won’t spike your blood sugar.
- Instructions: Place salmon fillets and a bunch of trimmed asparagus on a baking sheet. Drizzle with olive oil, fresh lemon juice, minced garlic, salt, and pepper. Bake at 200°C (or 400°F) for 12–15 minutes until the salmon flakes easily.
Egg-Fried Cauliflower Rice with Prawns
- The Dish: Cauliflower rice replaces heavy, carb-heavy white rice, keeping the meal light and diabetes-friendly.
- Instructions: Heat a splash of olive or sesame oil in a wok. Add prawns and cook for 3–4 minutes until pink; remove and set aside. In the same pan, stir-fry a bag of cauliflower rice with mixed vegetables (peas, carrots, and bell peppers), diced spring onions, and garlic for 5 minutes. Stir the prawns back in, crack in an egg, and scramble everything together.
Ras-el-Hanout Spiced Chicken Traybake
- The Dish: Swapping out high-glycemic potatoes for root vegetables and a punch of spices keeps carbohydrates low while maximizing flavour.
- Instructions: Toss skinless chicken thighs with olive oil, ras-el-hanout (or paprika and cumin), and chopped bell peppers. Spread on a baking tray and roast at 200°C (400°F) for 25–30 minutes until the chicken is cooked through. Serve alongside a big green salad.
Aubergine and lentil curry
only 45 minutes bake
lentils and aubergines cooked in chopped tomatoes with a