🥗 Healthy Recipe: The Balanced Blood Sugar Bowl (The "Prosper Plate")

It’s time to move past restrictive dieting and start nourishing your body. 🌱

At Prosper Health and Aesthetics, we know that true, sustainable weight loss starts with balancing your blood sugar and addressing the root cause of your weight struggles—not just counting calories.

That’s why we created the super simple "Prosper Plate" Healthy Recipe!

🔥 Quick Tip: Focusing on a plate that is high in protein (chicken), high in fiber (quinoa/greens), and includes healthy fat (avocado) is the secret to staying full and crushing cravings. Get the full recipe details in our latest blog post!

This recipe is designed to be highly versatile and focuses on the ideal macronutrient ratio for weight loss: high protein, high fiber, and healthy fats. It's quick enough for lunch or a light dinner and can be meal-prepped.

Why This Meal Works for Weight Loss (The Functional Focus)

• Protein Power: The chicken breast helps you feel full and supports muscle maintenance, which is vital for keeping your metabolism active.¹

  
  

• Fiber-Rich Carbs: Quinoa and spinach provide complex carbohydrates and high fiber, which slows down sugar absorption and prevents the energy spikes and crashes that lead to cravings.

• Healthy Fats: Avocado and olive oil provide essential fatty acids that support hormone production and satiety (feeling full).

Category	Ingredient	Notes
Protein (4 oz)	Chicken breast (grilled or baked), pre-cooked.	Or use salmon, lentils, or chickpeas for plant-based.
Complex Carb/Fiber (1/2 cup)	Cooked Quinoa	Can substitute 1/2 cup brown rice or sweet potato.
Healthy Fat (1 serving)	1/4 Sliced Avocado	Or 1 tablespoon of seeds (hemp, chia, sunflower).
Non-Starchy Veggies (2 cups)	Mixed greens (spinach, arugula, kale)	Add 1/2 cup sliced cucumber, bell peppers, or carrots for crunch.
Dressing (Healthy Fat)	1 tbsp Extra Virgin Olive Oil	Avoid sugary store-bought dressings.
Acid/Flavor	Juice of 1/2 Lemon or Lime	Adds brightness and aids digestion.
Seasoning	Salt, Pepper, Garlic Powder, Red Pepper Flakes (optional)	Season to taste.

Instructions (Ready in 10 Minutes)

1. Prep Base: Place your 2 cups of mixed greens/spinach into a large bowl.

2. Add Carb: Add the 1/2 cup of cooked quinoa to the bowl.

3. Slice Protein: Slice or shred your pre-cooked chicken breast and place it over the quinoa and greens.

4. Add Fat & Veggies: Add the 1/4 sliced avocado and any additional crunchy vegetables (cucumbers, peppers).

5. Make Dressing: In a small cup, whisk together the 1 tablespoon of olive oil, the juice of 1/2 lemon/lime, and the seasonings (salt, pepper, garlic powder).

6. Toss & Serve: Pour the dressing over the bowl. Gently toss the ingredients to coat.