Week 5 : Blood Sugar Focus

Below is your 7 day meal plan example to help you balance bloody sugar levels.

Read Blood Sugar Blueprint Here

Note: Feel free to swap out ingredients for seasonal/local NZ produce.

(we don't have Turkey around like other countries do, so kiwi's swap your Turkey to Chicken)

Each day has been paired with tools to help you digest your meals, and to help with blood sugar.

Day 1

Breakfast: Spinach-mushroom omelet (2 eggs) with half avocado + slice of sprouted rye toast.

Post breakfast walk: 10 minutes

Snack: Greek yoghurt with a handful of walnuts and berries.Lunch: Lentil & quinoa salad with mixed greens, cherry tomatoes, cucumber, feta, olive oil & lemon dressing.

Post lunch walk: 15 minutes

Snack (optional): Apple slices + 1 tbsp almond butter.

Dinner: Baked salmon with roasted sweet potato wedges + steamed broccoli + tahini drizzle.

Evening Full body strength session

Wind-down: Bedtime routine 30 minutes before sleep.

Day 2

Breakfast: Overnight oats (rolled oats + chia seeds + almond milk + cinnamon + kiwi).

Post breakfast walk: 10 minutes

Snack: Hard-boiled egg + carrot sticks.Lunch: Stir-fry of chicken (or tofu) with mixed capsicum (bell pepper), snow peas, brown rice, tamari & sesame oil.

Post lunch walk: 15 minutes

Snack: Handful of mixed seeds + small pear.

Dinner: Chickpea & vegetable curry (cauliflower, spinach, tomatoes) served with half cup basmati rice + side salad.

Evening mobility/stretch session

Day 3

Breakfast: Smoothie: spinach, banana, WPI protein powder, flaxseed, almond butter, unsweetened almond milk.

Post breakfast walk: 10 minutes

Snack: Cottage cheese + cucumber slices.

Lunch: Tuna (or chickpea) salad with mixed beans, rocket, red onion, olives, avocado, olive oil.

Post lunch walk: 10-12 minutes

Snack: Small orange + handful almonds.

Dinner: Grass-fed beef or lentil bolognese over zucchini noodles + side of roasted Brussels sprouts.

Evening: light yoga or restorative movement

Day 4

Breakfast: Whole-grain porridge with cinnamon, chopped apple, hemp seeds, a drizzle of raw honey (optional).

Post breakfast walk: 10 minutes

Snack: ½ avocado on rye crispbread.

Lunch: Sweet potato & black bean burrito bowl: roasted sweet potato, black beans, brown rice, salsa, guacamole, greens.

Post lunch walk: 15 minutes

Snack: Celery sticks + hummus.

Dinner: Grilled snapper with quinoa-tabbouleh and steamed asparagus.

Evening: strength training (lower body)

NOTE: This is just an example - you can do your workout session when it best suits you and your life of course, this example is just for the purpose of showing you how movement helps your bloody with glucose metabolism.

Day 5

Breakfast: Two poached eggs on sautéed spinach + whole-grain toast.

Post breakfast walk: 10 minutes

Snack: Rice-cake with peanut butter + sliced banana.

Lunch: Warm salad: roasted pumpkin, chickpeas, spinach, red onion, pumpkin seeds, goat cheese, vinaigrette.

Post lunch walk: 15 minutes

Snack: Kiwi + handful walnuts.

Dinner: Turkey/Chicken (or lentil) meatballs in tomato sauce, spiralised zucchini, side salad with olive oil.

Evening mobility/stretch session

Day 6

Breakfast: Chia pudding (chia seeds, coconut milk, mixed berries) topped with flaxseed.

Post breakfast walk: 10 minutes

Snack: Almonds + a small apple.

Lunch: Quinoa & edamame salad with steamed broccoli, edamame beans, red cabbage, sesame seeds, soy-ginger dressing.

Post lunch walk: 15 minutes

Snack: Greek yoghurt + honey + pumpkin seeds.

Dinner: Vegetable & tofu/tempeh stir-fry (bok choy, mushrooms, carrots, snow peas) with brown rice.

Evening: Push/pull strength session

Day 7

Breakfast: Vegetable frittata (zucchini, red pepper, tomato) + mixed greens.

Post breakfast walk: 10 minutes

Snack: Sliced cucumber + cottage cheese.

Lunch: Salmon salad wrap (whole-grain wrap) with greens, avocado, cucumber, dill-yoghurt dressing.

Post lunch walk: 15 minutes

Snack: Handful mixed nuts + a few dried apricots.

Dinner: Roast lamb with roasted root vegetables (carrot, parsnip, beetroot), side spinach salad.

Evening: reflect on the week, light mobility/stretch

WEEK 5 DINNER RECIPES

All dinners serve 1 (but scale to 4 as needed).

Each meal provides roughly 400–550 kcal / 1700–2300 kJ

with 35–40 g protein, 30–40 g carbs, 15–20 g fat.

1. Baked Salmon with Sweet Potato & Broccoli

Ingredients:

• 150 g salmon fillet

• 150 g sweet potato, cut into wedges

• 1 cup broccoli florets

• 1 tbsp olive oil

• 1 tsp tahini

• Lemon juice, salt, pepper

Method:

1. Preheat oven to 200 °C. Line a tray with baking paper.

2. Toss sweet potato with ½ tbsp olive oil, salt & pepper. Roast 25 minutes.

3. Add salmon and broccoli to the tray, drizzle remaining oil. Roast 10–12 minutes until salmon flakes easily.

4. Whisk tahini with lemon juice and warm water for drizzle. Serve everything together.

   
   

Gut & glucose benefit: Omega-3s reduce inflammation; pairing carbs with protein/fat slows glucose rise.

2. Chickpea & Vegetable Curry

Ingredients:

• 1 tsp olive or coconut oil

• ½ small onion, diced

• 1 clove garlic, minced

• 1 tsp grated ginger

• 1 tsp turmeric powder

• 1 cup mixed vegetables (cauliflower, spinach, tomato)

• ½ cup canned chickpeas, rinsed

• ½ cup light coconut milk

• ½ cup cooked basmati rice

• Fresh coriander, salt, pepper

Method:

1. Heat oil in pan; sauté onion, garlic, and ginger.

2. Add turmeric and vegetables; cook 3–4 minutes.

3. Stir in chickpeas and coconut milk. Simmer 8–10 minutes.

4. Serve with basmati rice, garnish with coriander.

   
   

Gut & glucose benefit: Fibre + plant protein = slower glucose release + nourished microbiome.

3. Beef or Lentil Bolognese

Ingredients:

• 120 g lean beef mince or ½ cup cooked lentils

• 1 tsp olive oil

• 1 cup chopped vegetables (onion, carrot, zucchini)

• ½ cup crushed tomatoes

• 1 tsp tomato paste

• 1 tsp Italian herbs

• 1 cup zucchini noodles or whole-grain spaghetti

Method:

1. Heat oil; cook vegetables 5 minutes.

2. Add mince (if using) or lentils; cook until browned/heated through.

3. Stir in tomatoes, paste, herbs; simmer 10 minutes.

4. Serve over noodles.

   
   

Gut & glucose benefit: Protein + fibre-rich veggies regulate digestion and steady blood sugar.

4. Grilled Fish with Quinoa-Tabbouleh & Asparagus

Ingredients:

• 150 g white fish (snapper, tarakihi, or similar)

• ½ cup cooked quinoa

• ½ cup chopped parsley & mint

• ¼ cup diced cucumber + tomato

• 1 tbsp olive oil + lemon juice

• 1 cup steamed asparagus

Method:

1. Grill fish 3–4 minutes each side with salt & pepper.

2. Combine quinoa, herbs, cucumber, tomato, lemon & olive oil for tabbouleh.

3. Serve fish with quinoa salad and asparagus.

   
   

Gut & glucose benefit: High fibre and lean protein; minerals aid insulin sensitivity.

5. Turkey (or Lentil) Meatballs with Zucchini Noodles

Ingredients:

• 150 g lean turkey mince or ½ cup lentils mashed or chicken

• 1 tbsp almond meal or oats

• 1 egg white

• 1 tsp Italian herbs

• ½ cup passata

• 1 cup zucchini noodles

• 1 tsp olive oil

Method:

1. Combine mince, almond meal, egg white, herbs. Roll into 4 balls.

2. Bake or pan-sear 10–12 minutes until cooked.

3. Warm passata in pan, toss meatballs through.

4. Sauté zucchini noodles lightly in olive oil, serve with sauce and meatballs.

   
   

Gut & glucose benefit: High protein, low GI, fibre-rich — balances post-meal glucose.

6. Tofu Stir-Fry with Brown Rice

Ingredients:

• 150 g firm tofu, cubed

• 1 tsp sesame oil

• 1 cup mixed vegetables (bok choy, carrots, mushrooms, snow peas)

• 1 tbsp tamari or soy sauce

• ½ tsp grated ginger

• ½ cup cooked brown rice

• Sesame seeds

Method:

1. Sauté tofu in sesame oil 4–5 minutes until golden.

2. Add veggies, tamari, and ginger; stir-fry 5 minutes.

3. Serve with brown rice, sprinkle sesame seeds.

   
   

Gut & glucose benefit: Plant protein and fibre balance glucose and support gut diversity.

7. Roast Lamb with Root Vegetables

Ingredients:

• 150 g lamb leg or shoulder roast

• ½ cup chopped root vegetables (carrot, beetroot, parsnip)

• 1 tsp olive oil

• 1 cup baby spinach

• 1 tsp balsamic vinegar

Method:

1. Roast lamb at 190 °C for 25–30 minutes or until desired doneness.

2. Roast vegetables on same tray with olive oil and seasoning.

3. Slice lamb, serve with spinach drizzled with balsamic.

   
   

Gut & glucose benefit: Iron-rich protein supports hormone production; pairing roots + greens stabilises glucose.

Weekly Finish & Reflection:

• At the end of the week encourage a reflection: Which meals made you feel steady energy? Which caused a dip?

• Note your energy after lunch/snacks, your mood mid-afternoon, your sleep quality. Use these as feedback to refine your plan for the next week.

• Final note: This plan is a template - feel free to swap in seasonal produce and adjust portion sizes according to your hunger, energy and cycle phase.