Everyday recipes

Dr. M's Table

Five flexible meals for busy days, with vegetables, satisfying protein, fiber-rich foods, and room to make each plate your own.

A recipe is a template, not a prescription. Adjust portions and ingredients for your appetite, allergies, culture, budget, medications, and guidance from your healthcare team.

Open the 7-day plan

A simple way to build a plate

About half: vegetables

Use non-starchy vegetables you enjoy: greens, broccoli, peppers, mushrooms, cucumbers, tomatoes, green beans, or zucchini.

A protein source

Fish, poultry, eggs, yogurt, tofu, beans, lentils, or lean meat.

A quality carbohydrate, as desired

Beans, fruit, quinoa, oats, brown rice, whole grains, or sweet potato. Your ideal amount is individual.

Pattern informed by general balanced-plate guidance from USDA MyPlate. Individual diabetes nutrition should be coordinated with a qualified clinician or registered dietitian.

Five daily drivers

Dinner · about 25 minutes

Mediterranean Salmon Bowl

Bright, filling, and easy to scale for leftovers.

Ingredients · 1 serving

  • 4–6 oz salmon
  • 1 cup broccoli
  • 1 cup cucumber and tomato salad
  • ½ cup cooked quinoa, or an amount that suits you
  • 1–2 tsp olive oil
  • Lemon, herbs, pepper

Directions

  1. Bake salmon at 400°F until opaque and it reaches a safe internal temperature, usually 12–15 minutes depending on thickness.
  2. Cook or reheat quinoa and roast or steam broccoli.
  3. Assemble with salad; finish with olive oil, lemon, and herbs.

Flexible swap: use chickpeas or tofu instead of salmon, or skip quinoa and add more vegetables.

Breakfast · about 10 minutes

Golden Vegetable Egg Scramble

A warm breakfast with vegetables built in.

Ingredients · 1 serving

  • 2–3 eggs
  • 1 handful spinach
  • ½ cup sliced mushrooms
  • ¼ avocado
  • Pinch turmeric and black pepper

Directions

  1. Sauté mushrooms, then wilt spinach.
  2. Whisk eggs with turmeric and pepper; add to the pan and cook through.
  3. Serve with avocado.

Flexible swap: use tofu scramble or add leftover vegetables. Turmeric is flavor, not a treatment.

Meal prep · slow cooker

Chicken & Vegetable Soup

A low-effort pot that reheats well.

Ingredients · 6 servings

  • 1½ lb boneless chicken thighs
  • 3 celery stalks and 3 carrots, chopped
  • 1 onion and 3 garlic cloves, chopped
  • 6 cups lower-sodium chicken broth
  • 3 cups chopped kale
  • Herbs and pepper

Directions

  1. Add everything except kale to the slow cooker.
  2. Cook 6–8 hours on low or until chicken reaches a safe internal temperature.
  3. Shred chicken, stir in kale, and cook until tender.

Make it yours: add beans, barley, or extra vegetables. Salt to taste after cooking.

Breakfast or snack · 5 minutes

Greek Yogurt Berry Bowl

Creamy, crunchy, and naturally sweet.

Ingredients · 1 serving

  • ¾–1 cup plain Greek yogurt
  • ½ cup blueberries or raspberries
  • 1 tbsp chia seeds
  • 1–2 tbsp chopped walnuts
  • Cinnamon

Directions

  1. Spoon yogurt into a bowl.
  2. Add berries, chia, walnuts, and cinnamon.
  3. Let sit five minutes if you prefer softer chia seeds.

Flexible swap: use unsweetened soy yogurt or cottage cheese. Check labels if added sugar matters to you.

Dinner · about 20 minutes

Sirloin & Greens Plate

A simple dinner with a large, flavorful salad.

Ingredients · 1 serving

  • 4–6 oz sirloin
  • 2–3 cups spinach or mixed greens
  • Cucumber and tomato
  • 1 tbsp feta, optional
  • Olive oil and vinegar
  • Optional beans, whole grain, or sweet potato

Directions

  1. Cook steak to your preferred safe doneness; rest before slicing.
  2. Toss greens, cucumber, and tomato with olive oil and vinegar.
  3. Top with feta and serve with an optional fiber-rich carbohydrate.

Flexible swap: use chicken, fish, tofu, or beans. Carbohydrates do not need to be automatically excluded; choose type and amount for your needs.