Help people cook at home intelligently, manage blood sugar, save time, and make healthy eating sustainable
Welcome to Cook Smart!
Eating healthy doesn’t have to be complicated, especially for people managing blood sugar or looking for sustainable meal prep ideas. This 5-day plan combines science-backed nutrition, simple prep, and delicious meals so you can stay energized and satisfied all week.
Many people struggle with healthy eating because:
- They don’t plan meals → end up grabbing processed foods
- They don’t balance nutrients → blood sugar spikes
- They underestimate cooking time → skip meals or rely on takeout
This 5-day meal prep plan solves all these problems. Prep once, eat smart all week.
🥗 5-Day Blood-Sugar-Stable Meal Prep Plan
Goal: Eat smart, manage blood sugar, save time, and enjoy healthy meals all week.
🍳 Day 1
Breakfast: Overnight Oats with Chia Seeds, Berries & Walnuts
- ½ cup rolled oats
- 1 tbsp chia seeds
- ½ cup mixed berries
- 1 tsp cinnamon
- 1 tbsp walnuts
- ¾ cup unsweetened almond milk
Prep: Mix all ingredients in a jar. Refrigerate overnight.
Snack 1: Greek Yogurt with Flaxseeds
- ½ cup plain Greek yogurt
- 1 tsp flaxseeds
Lunch: Quinoa Salad with Roasted Chickpeas & Spinach
- ½ cup cooked quinoa
- ½ cup roasted chickpeas
- 1 cup fresh spinach
- 1 tsp olive oil
- Lemon juice & pepper to taste
Snack 2: Apple Slices with Almond Butter
- 1 medium apple
- 1 tbsp almond butter
Dinner: Grilled Salmon with Broccoli & Sweet Potato
- 4 oz salmon
- 1 cup steamed broccoli
- ½ medium roasted sweet potato
- 1 tsp olive oil
🍳 Day 2
Breakfast: Veggie Omelet
- 2 eggs
- ½ cup chopped bell peppers & spinach
- 1 tsp olive oil
- Salt & pepper
Snack 1: Handful of Almonds (15-20 nuts)
Lunch: Lentil & Quinoa Bowl
- ½ cup cooked lentils
- ½ cup cooked quinoa
- ½ cup roasted vegetables (zucchini, carrots)
- 1 tsp olive oil
Snack 2: Carrot & Cucumber Sticks with Hummus
- ½ cup hummus
- ½ cup veggie sticks
Dinner: Baked Chicken with Green Beans & Brown Rice
- 4 oz chicken breast
- 1 cup steamed green beans
- ½ cup cooked brown rice
🍳 Day 3
Breakfast: Greek Yogurt Parfait
- ½ cup Greek yogurt
- ¼ cup granola (low sugar)
- ½ cup berries
- 1 tsp chia seeds
Snack 1: Boiled Egg + 1 small cucumber
Lunch: Chickpea & Spinach Stir-Fry
- ½ cup chickpeas
- 1 cup spinach
- ½ cup bell peppers
- 1 tsp olive oil
Snack 2: Small Handful of Walnuts + ½ orange
Dinner: Grilled Tofu with Cauliflower Rice & Broccoli
- 4 oz tofu
- 1 cup cauliflower rice
- 1 cup broccoli
🍳 Day 4
Breakfast: Oatmeal with Cinnamon & Flax
- ½ cup oats
- 1 tsp flaxseeds
- ½ tsp cinnamon
- ¾ cup unsweetened almond milk
Snack 1: Greek Yogurt + ¼ cup blueberries
Lunch: Quinoa & Black Bean Salad
- ½ cup cooked quinoa
- ½ cup black beans
- ½ cup cherry tomatoes
- 1 tsp olive oil & lemon juice
Snack 2: 1 medium apple + 1 tsp peanut butter
Dinner: Baked Salmon with Asparagus & Sweet Potato
- 4 oz salmon
- 1 cup steamed asparagus
- ½ medium roasted sweet potato
🍳 Day 5
Breakfast: Veggie Egg Muffins (Bake in Muffin Tin)
- 2 eggs
- ¼ cup spinach & bell peppers
- Bake 15-20 min
Snack 1: Handful of Almonds + ½ cup cucumber slices
Lunch: Lentil Soup & Quinoa
- ½ cup cooked lentils
- ½ cup cooked quinoa
- ½ cup steamed carrots & celery
Snack 2: ½ cup Greek yogurt + 1 tsp chia seeds
Dinner: Grilled Chicken with Broccoli & Brown Rice
- 4 oz chicken breast
- 1 cup steamed broccoli
- ½ cup cooked brown rice
🛒 Grocery List (5 Days)
- Rolled oats
- Chia seeds, flaxseeds, walnuts, almonds
- Mixed berries, apples, oranges, cucumbers, carrots, bell peppers, spinach, broccoli, asparagus, cherry tomatoes, zucchini, celery
- Greek yogurt (unsweetened)
- Eggs, chicken breast, salmon, tofu
- Chickpeas, lentils, black beans, quinoa, brown rice
- Olive oil, cinnamon, lemon juice, salt & pepper
⏱️ Meal Prep Tips
- Cook grains in bulk (quinoa, brown rice)
- Roast proteins (chickpeas, chicken, tofu, salmon)
- Chop vegetables for salads & stir-fries
- Pre-portion snacks in containers
- Assemble meals daily — keeps freshness and flexibility
download our meal planner to keep a track of your meals
We’d love to see how this plan or recipe works for you! Your feedback helps us improve and measure real-world impact so please fill out this short form