COOKBOOK
The "Fast & Filling One-Pan Suppers" cookbook brings together everything you've been looking for: meals that are quick to prepare, satisfying to eat, and perfectly aligned with your blood sugar goals.
Each recipe in this collection has been carefully crafted to follow our Whole GI Protocol while keeping calories under 400 per serving. But don't let the numbers fool you—these dishes are packed with flavor, protein, and nutrients that will keep you feeling full and energized long after your meal.
What makes these recipes special isn't just their blood sugar benefits. It's that they solve the eternal weeknight dilemma: "How do I make something healthy that doesn't require hours in the kitchen or a sink full of dishes?" With just one pan, minimal prep time, and accessible ingredients, you'll find yourself turning to these recipes again and again.
Whether you're managing prediabetes, looking to drop a few pounds, or simply wanting meals that provide steady energy without the crashes, this collection has you covered. From protein-packed halibut with green beans to hearty soups and satisfying casseroles, there's something for every palate and preference.
What's Inside
- One Pan Halibut & Green Beans - 20 minutes, 272 calories
- Shredded Chicken & Cauliflower Bake - 20 minutes, 176 calories
- Asparagus & Mushroom Frittata - 25 minutes, 192 calories
- Pork & Cabbage Soup - 45 minutes, 342 calories
- Chicken, Kale & Sweet Potato Skillet - 20 minutes, 285 calories
- Ginger Turmeric Salmon & Potatoes - 25 minutes, 337 calories
- One Pot Spinach & Artichoke Pasta - 15 minutes, 289 calories
- One Pan Shrimp & Asparagus with Feta - 15 minutes, 193 calories
- One Pot Creamy Chicken & Artichoke Stew - 20 minutes, 263 calories
- One Pan Steak, Root Veggies & Broccoli - 35 minutes, 351 calories
- Chicken, Artichoke, & Mushroom Casserole - 55 minutes, 374 calories
- Seafood & Cabbage Miso Soup - 15 minutes, 354 calories
- One Pan Turkey, Cabbage & Spinach - 25 minutes, 371 calories
- Chicken, Cauliflower & Spinach Casserole - 1 hour 15 minutes, 299 calories
- One Pan Sweet Potato & Turkey - 40 minutes, 311 calories
- One Pan Chicken, Zucchini, Cauliflower & Sweet Potato - 35 minutes, 299 calories
- Turkey, Quinoa & Vegetable Soup - 30 minutes, 288 calories
- One Pan Beef, Bell Pepper & Zucchini Stir Fry - 20 minutes, 336 calories
- One Pan Creamy Corn & Chicken - 25 minutes, 283 calories
- Za'atar Spiced Shrimp, Broccolini & White Beans - 20 minutes, 286 calories
Let's get cooking! Your journey to simpler, glucose & weight loss friendly meals starts with just one pan.
