🍗 Grilled Chicken and Steamed Vegetable Bowl
🥗 Ingredients (1 serving):
100g skinless chicken breast (24g protein, 1g fat), 🥦 1 cup steamed broccoli (2g protein, 0.4g fat), 🍚 ½ cup cooked quinoa (4g protein, 1.8g fat), 🫒 1 tsp olive oil (4.5g fat), 🍋 lemon juice, 🌿 salt-free herbs.
👩🍳 Preparation:
Grill chicken breast with minimal oil and herbs. Steam broccoli until tender. Cook quinoa per package instructions. Toss together with lemon juice.
📊 Nutrition (approx.): 30g protein, 7.7g fat, 250 kcal.
💡 Why It Fits: High-protein chicken + quinoa = tissue repair ✅. Low-fat style = gentle on pancreas. Perfect in small, frequent meals. Pair with 💧1–2 glasses water.
🍳 Egg White Veggie Scramble
🥗 Ingredients (1 serving):
🥚 3 large egg whites (11g protein, 0g fat), 🥒 ½ cup zucchini (1g protein, 0.2g fat), 🍅 ¼ cup tomatoes (0.5g protein, 0.1g fat), 🍞 1 slice whole-grain toast (3g protein, 1g fat), cooking spray (0.5g fat).
👩🍳 Preparation:
Lightly coat pan with cooking spray. Sauté zucchini + tomatoes, add egg whites, scramble till cooked. Serve with toast.
📊 Nutrition (approx.): 15g protein, 1.8g fat, 150 kcal.
💡 Why It Fits: Egg whites = lean protein ✅. Veggies = nutrients 🥦. Light + easy digestion. Drink 💧 water with it.
🐟 Baked Cod with Mashed Sweet Potato
🥗 Ingredients (1 serving):
100g cod fillet (20g protein, 0.5g fat), 🍠 ½ cup mashed sweet potato (2g protein, 0.2g fat), 🫒 1 tsp olive oil (4.5g fat), 🌿 parsley, 🍋 lemon zest.
👩🍳 Preparation:
Bake cod (375°F / 190°C) with lemon zest & parsley for 15 mins. Boil + mash sweet potato with minimal oil.
📊 Nutrition (approx.): 22g protein, 5.2g fat, 200 kcal.
💡 Why It Fits: Cod = lean, high protein 🐟. Sweet potato = gentle energy 🍠. Small serving keeps digestion light. Pair with 💧 water.
🥣 Low-Fat Greek Yogurt Parfait
🥗 Ingredients (1 serving):
¾ cup non-fat Greek yogurt (18g protein, 0g fat), 🫐 ½ cup blueberries (0.5g protein, 0.2g fat), 🌾 2 tbsp cooked oats (2g protein, 1g fat).
👩🍳 Preparation:
Layer yogurt, blueberries, oats in a small bowl.
📊 Nutrition (approx.): 20g protein, 1.2g fat, 150 kcal.
💡 Why It Fits: High protein, zero fat ✅. Blueberries + oats = gentle fiber 🍇🌾. Easy to digest. Hydrate 💧 after meal.
🥬 Turkey and Spinach Lettuce Wraps
🥗 Ingredients (1 serving):
100g lean ground turkey (22g protein, 2g fat), 🥬 1 cup spinach (1g protein, 0.1g fat), 🥗 2 large lettuce leaves (0g fat), 1 tsp mustard (0g fat).
👩🍳 Preparation:
Cook turkey in non-stick pan with little oil. Wilt spinach, mix with turkey, wrap in lettuce + mustard.
📊 Nutrition (approx.): 23g protein, 2.1g fat, 160 kcal.
💡 Why It Fits: Lean protein from turkey 🦃, lettuce keeps fat low 🥬. Great light snack. Drink 💧 water.
🥤 Low-Fat Smoothie (Forum Inspired)
🥗 Ingredients (1 serving):
🥛 1 cup unsweetened almond milk (1g protein, 2.5g fat), 🍌 1 small banana (1g protein, 0.3g fat), 💪 1 scoop plant protein powder (20g protein, 1g fat), 🥬 ½ cup spinach (1g protein, 0.1g fat).
👩🍳 Preparation:
Blend until smooth. Serve chilled.
📊 Nutrition (approx.): 23g protein, 3.9g fat, 200 kcal.
💡 Why It Fits: Protein boost 💪 + light on pancreas. Almond milk keeps fat low. Drink 💧 water separately.
📅 Daily Meal Plan (70kg Example)
🍳 Breakfast: Egg White Scramble (15g protein, 1.8g fat)
🥣 Snack: Greek Yogurt Parfait (20g protein, 1.2g fat)
🍗 Lunch: Chicken + Veg Bowl (30g protein, 7.7g fat)
🥤 Snack: Smoothie (23g protein, 3.9g fat)
🐟 Dinner: Baked Cod + Sweet Potato (22g protein, 5.2g fat)
🥬 Snack: Turkey Wraps (23g protein, 2.1g fat)
⚡ Totals: ~133g protein, 21.9g fat, ~1100–1200 kcal.
💧 Hydration: Sip 8–10 glasses water. Avoid ❌ sugary drinks & alcohol.