As a registered dietitian specializing in reversing type 2 diabetes through plant-based nutrition, I’ve worked with thousands of individuals looking to take back control of their health—without medications or restrictive diets. My mission is simple: to help people naturally lower their blood sugar, boost energy, and feel amazing by eating foods they actually love.
I’m known for transforming the way people think about carbs, showing that foods like beans, oats, and fruit can be powerful tools—not enemies—when it comes to blood sugar control. Through my online program, I coach clients worldwide to make plant-based eating easy, sustainable, and science-backed. What fuels me every day? Watching my clients break free from the blood sugar rollercoaster, feel empowered around food again, and thrive on a lifestyle that supports long-term health—not just short-term fixes.
My Approach: High-Fiber, Protein-Powered, and Plant-Predominant
When it comes to blood sugar control, one of the biggest misconceptions is that you need to eat low-carb or avoid fruit and grains. But that couldn’t be further from the truth. My approach focuses on:
Whole, plant-based foods rich in fiber and antioxidants
Low-glycemic index (GI) ingredients that support steady energy
A minimum of 30 grams of plant-based protein per meal
No oils or refined sugars
Delicious, colorful meals that actually satisfy
Why plant-protein? They provide muscle building protein AND are low in saturated fat! Not to mention, they are extremely high in fiber, which is important for gut health.
And no—you don’t need to go fully vegan or vegetarian to benefit. A plant-predominant diet means most of your meals are built around plants, but there’s flexibility to meet you where you are. Whether you’re 100% plant-based or simply trying to shift in that direction, this approach can transform your metabolic health.
Menu plan: Blood Sugar Balance Powered by Plant-protein
Here’s a sample full-day meal plan designed to deliver stable energy, reduce blood sugar spikes, and pack in 30g+ of plant-based protein per meal—without sacrificing taste or satisfaction.
🕘 8:00 AM – Breakfast
Tofu Power Scramble with Quinoa and Avocado
Extra-firm tofu (½ block or ~180g) – ~22g protein
Cooked quinoa (¾ cup) – ~6g protein
Spinach (1 cup)
Mushrooms (½ cup)
Nutritional yeast (1 tbsp)
Turmeric, black pepper, garlic
Sliced avocado (¼)
Hemp seeds (1 tbsp) – ~3g protein
Total protein: ~32g
Why it works: This savory breakfast is loaded with fiber, antioxidants, and complete proteins. Tofu + quinoa = a perfect blood sugar–steadying combo.
🕛 12:00 PM – Lunch
Lentil Walnut Taco Bowl
Cooked green or black lentils (1 cup) – ~18g protein
Crumbled walnuts (2 tbsp)
Roasted tempeh (½ cup) – ~15g protein
Shredded romaine lettuce
Diced tomatoes, cucumber, bell peppers
Salsa + tahini drizzle
Total protein: ~33g
Why it works: Lentils and tempeh are powerhouses of plant-based protein. Walnuts add healthy fats that enhance satiety and help reduce post-meal glucose spikes.
Total protein: ~15g
(This can be bumped up by increasing edamame or adding a protein smoothie.)
Drink: Iced Unsweetened Hibiscus Tea
🕕 6:30 PM – Dinner
Okra Lentil Curry over Protein-Packed Black Rice
Red lentils (¾ cup cooked) – ~13g protein
Sautéed okra (1 cup)
Diced tomatoes, onion, garlic, ginger, turmeric
Cooked black rice (¾ cup) – ~7g protein
Baked tofu (½ block) – ~18g protein
Total protein: ~38g
Why it works: Lentils and tofu provide a slow-digesting protein punch, while black rice brings fiber and anthocyanins—shown to improve insulin sensitivity.
Cold Tofu In Ponzu
¼ block of tofu
Ponzu sauce
Optional: Green onion
Total protein: ~10g
Featured Recipe: Super Quick Spicy Cucumber Salad
🥣 Ingredients (Serves 2):
1 chopped English cucumber
1 tbs Gochujang
1 tbs Vinegar
1tbs Soysauce
Optional: A drizzle of agave nectar
🔪 Instructions:
Chop Cucumbers
Add rest of the ingredients
Mix
Blood sugar balance doesn’t require deprivation. With the right plant-based foods—high in fiber, antioxidants, and clean protein—you can improve insulin sensitivity, reduce inflammation, and feel more energized after meals.
Remember: small shifts lead to big results. Whether you’re plant-curious or fully plant-based, building your plate around real, whole foods is one of the most powerful ways to take charge of your health.
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