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Healthy Gestational Diabetes High-Protein Lunch Bowl

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A quick and easy high-protein lunch bowl designed to support gestational diabetes management with balanced carbs and wholesome ingredients. This nourishing bowl combines grilled chicken or tofu with quinoa, fresh veggies, avocado, and a tangy dressing for a satisfying meal.

Ingredients

Scale
  • 6 oz (170 g) grilled chicken breast, sliced (organic, free-range preferred)
  • Extra-firm tofu, pressed and cubed (optional plant-based alternative)
  • 1 cup (185 g) cooked quinoa
  • 2 cups (60 g) baby spinach or mixed greens
  • ½ cup (75 g) cucumber, diced
  • ½ cup (75 g) cherry tomatoes, halved
  • ¼ cup (30 g) shredded carrots
  • ½ medium avocado, sliced
  • 1 tablespoon (15 ml) extra virgin olive oil
  • 1 tablespoon (15 ml) fresh lemon juice
  • 1 teaspoon (5 ml) Dijon mustard
  • ½ clove minced garlic (optional)
  • Salt and freshly ground black pepper, to taste
  • Optional toppings: 1 tablespoon (5 g) chopped fresh parsley or cilantro
  • Optional toppings: 1 tablespoon (10 g) toasted pumpkin seeds

Instructions

  1. Rinse 1 cup (185 g) quinoa under cold water to remove bitterness. Place in a medium saucepan with 2 cups (475 ml) water. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes until water is absorbed and quinoa is fluffy. Let sit covered for 5 minutes, then fluff with a fork.
  2. While quinoa cooks, heat a grill pan or skillet over medium-high heat. Season 6 oz (170 g) chicken breast with salt and pepper. Cook for 5-7 minutes per side until internal temperature reaches 165°F (74°C). For tofu, press excess water out, season as desired, and cook 3-4 minutes per side until golden. Set aside to rest, then slice.
  3. Dice ½ cup (75 g) cucumber, halve ½ cup (75 g) cherry tomatoes, shred ¼ cup (30 g) carrots, and slice ½ medium avocado just before assembling.
  4. In a small bowl, whisk together 1 tablespoon (15 ml) lemon juice, 1 teaspoon (5 ml) Dijon mustard, minced ½ clove garlic (optional), and 1 tablespoon (15 ml) olive oil. Season with salt and pepper to taste. Adjust acidity or seasoning as needed.
  5. In a serving bowl, place 2 cups (60 g) baby spinach or mixed greens as the base. Add 1 cup (185 g) cooked quinoa evenly over the greens. Arrange sliced chicken or tofu, chopped veggies, and avocado on top. Drizzle with the dressing.
  6. Garnish with fresh parsley or cilantro and toasted pumpkin seeds if desired. Serve immediately for best texture and flavor.

Notes

Rinse quinoa before cooking to avoid bitterness and let it rest after cooking for fluffiness. Rest cooked chicken to keep it juicy. Chop veggies just before serving for maximum freshness. Keep dressing separate if prepping ahead to maintain crisp greens. Adjust seasoning to taste and consider protein swaps like chickpeas or shrimp for variety.

Nutrition

Keywords: gestational diabetes, high-protein, healthy lunch bowl, quinoa bowl, diabetic-friendly, pregnancy nutrition, easy lunch, balanced carbs

Find it online: https://sweetstirring.com/healthy-gestational-diabetes-high-protein-lunch-bowl-easy-recipe-for-perfect-weight-control/