Turkey Meatballs PF 😇

 

Turkey Meatballs

Why Is This Is Healthy?

Lean ground turkey is naturally low in fat and high in protein, making these meatballs light, pancreas-friendly, and easy to digest. Baked instead of fried, they deliver flavor without extra calories.

Prep: 10 min   |   Cook: 20 min   |   Servings: 4

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Ingredients: 1 lb lean ground turkey (93% or leaner) 1 egg (or 1 tbsp Greek yogurt if avoiding eggs) 1/3 cup gluten-free breadcrumbs OR 2 tbsp almond flour 1 tbsp finely chopped onion or onion powder 1 tsp garlic powder 1 tsp Italian seasoning 1 tbsp fresh parsley (optional) 1 tbsp parmesan (optional) 1/2 tsp salt 1/4 tsp pepper Cooking spray

Instructions: Preheat oven to 400°F and line a baking sheet with parchment. In a bowl, mix turkey, egg, breadcrumbs (or almond flour), garlic powder, onion, Italian seasoning, salt, and pepper. Lightly spray hands with cooking spray and roll into 12–14 small meatballs. Place on the baking sheet, spaced evenly. Bake for 18–20 minutes or until lightly golden and cooked through. Serve over rice, with veggies, or with low-sugar marinara.

MACROS: 220 calories | 26g protein | 4g carbs | 10g fat

DIET: low-fat | gluten-free | high-protein | low-carb | dairy-free (if no parmesan) | pancreas-friendly 🤎

Italian Chicken Gluten-Free Pasta PF 😇

Italian Chicken Gluten-Free Pasta

Why Is This Is Healthy?

This dish uses lean chicken, naturally gluten-free pasta, and fresh vegetables.  It’s light, low-fat, high-protein, and gentle on digestion while still tasting rich and comforting.

Prep: 10 min   |   Cook: 15 min   |   Servings: 2

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Ingredients: 6 oz gluten-free pasta (rotini or penne) 1 cup cooked chicken breast, cubed or shredded 1 cup cherry tomatoes, halved 1 cup spinach or arugula 1 small zucchini, sliced 2 cloves garlic, minced 1 tbsp olive oil (or less to keep low-fat — optional) 1 tbsp lemon juice 1 tsp Italian seasoning 1 tsp garlic powder Salt & pepper to taste Optional: sprinkle of parmesan or nutritional yeast

Instructions: Cook gluten-free pasta according to package directions; drain and set aside. In a skillet, sauté garlic, tomatoes, and zucchini 3–4 minutes until softened. Add chicken, lemon juice, Italian seasoning, garlic powder, salt, and pepper. Add cooked pasta and toss gently to combine. Stir in fresh spinach until wilted. Taste and adjust seasoning; serve warm. Add parmesan (optional) if tolerated.

MACROS: 420 calories | 35g protein | 52g carbs | 6g fat

DIET: gluten-free | high-protein | low-fat | pancreas-friendly 🤎 | dairy-free (if no parmesan)

Chicken & Vegetable Soup PF 😇

 

Chicken & Vegetable Soup

Why Is This Healthy?

This soup is packed with lean protein, hydrating broth, and fiber-rich vegetables. It’s light, gentle on digestion, low-fat, and ideal for inflammation-free, pancreas-supportive eating.

Prep: 10 min   |   Cook: 20 min   |   Servings: 4

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Ingredients: 2 cups cooked, shredded chicken (breast preferred) 6 cups low-sodium chicken broth 2 carrots, chopped 2 celery stalks, chopped 1 small onion, diced 1 cup zucchini, chopped 1 cup green beans, chopped 2 cloves garlic, minced 1 tsp dried parsley 1 tsp dried thyme 1 tsp onion powder Salt & pepper to taste Optional: ½ cup cooked rice or potatoes for added carbs

Instructions: In a large pot, sauté onions, carrots, celery, and garlic for 3–4 minutes until fragrant. Add broth, shredded chicken, zucchini, and green beans. Stir in parsley, thyme, onion powder, salt, and pepper. Bring to a boil, then reduce heat and simmer 15–20 minutes. Taste and adjust seasoning Serve warm; add rice or potatoes to the bowl if desired.

MACROS: 185 calories | 22g protein | 12g carbs | 3g fat 

(with rice: approx. +60–80 calories and +12–15g carbs)

DIET: low-fat | gluten-free | dairy-free | high-protein | low-calorie | pancreas-friendly 🤎

Lemon Herb Cod with Asparagus PF 😇

 

Lemon Herb Cod with Asparagus 

Why Is This Is Healthy?
Cod is a lean, low-fat, high-protein fish that’s gentle on digestion and very pancreas-friendly. Asparagus adds fiber, vitamins, and minerals to keep the meal balanced and light.

Prep: 10 min   |   Cook: 15 min   |   Servings: 2

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Ingredients: 2 cod fillets (4–5 oz each) 1 bunch asparagus, trimmed 1 tbsp lemon juice 1 tsp lemon zest 1 tbsp fresh parsley (or 1 tsp dried) 1 tsp garlic powder 1 tsp olive oil (optional — can use spray) Salt and pepper to taste Lemon slices for serving

Instructions: Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper. Place cod fillets on one side of the sheet and asparagus on the other. In a small bowl, mix lemon juice, zest, parsley, garlic powder, olive oil, salt, and pepper. Brush or spoon the mixture over the cod; drizzle a little over the asparagus. Bake for 12–15 minutes, or until cod flakes easily and asparagus is tender-crisp. Serve warm with extra lemon slices.

MACROS: 260 calories | 32g protein | 10g carbs | 8g fat

DIET: low-fat | gluten-free | high-protein | low-calorie | pancreas-friendly 🤎 | dairy-free

Shrimp Pineapple Rice Bowl PF 😇

Shrimp Pineapple Rice Bowl

Why Is This Is Healthy?
This bowl is high in lean protein, light on fat, and includes digestion-friendly ingredients like pineapple and jasmine rice. Shrimp is naturally low-calorie and nutrient-dense, while the pineapple adds enzymes that support gut comfort.

Prep: 10 min   |   Cook: 10 min   |   Servings: 2

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Ingredients: 1 lb shrimp, peeled and deveined 1 ½ cups cooked jasmine rice (warm) 1 cup fresh pineapple chunks 1 red bell pepper, diced 1 small cucumber, chopped 2 green onions, sliced 2 tbsp cilantro or green garnish 1 tbsp olive oil (or spray) 1 tbsp lime juice 1 tbsp low-sodium soy sauce or coconut aminos 1 tsp garlic powder 1 tsp paprika Salt & pepper to taste

Instructions: Season shrimp with garlic powder, paprika, salt, and pepper. Heat a skillet with a small drizzle of olive oil (or spray). Cook shrimp 2–3 minutes per side until pink and cooked through. In two bowls, divide warm jasmine rice. Add pineapple, red pepper, cucumber, and cooked shrimp on top. Drizzle with lime juice and soy sauce or coconut aminos. Finish with sliced green onions and fresh cilantro. Serve warm or room temperature.

MACROS: 430 calories | 31g protein | 55g carbs | 9g fat

DIET: gluten-free (if using coconut aminos) | high-protein | low-fat | pancreas-friendly 🤎 | dairy-free

Keto Cottage Cheese Cheesecake PF 😇

Keto Cottage Cheese Cheesecake

Why Is This Is Healthy?
Made with low-fat cottage cheese, this dessert is high in protein, low in fat, and gentle on digestion — perfect for a pancreas-friendly lifestyle.

Prep: 5 min   |   Cook: 0 min   |   Servings: 2

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Ingredients: 1 cup low-fat cottage cheese 2–3 tbsp sugar-free sweetener (Swerve or monk fruit) 1 tsp vanilla extract 1 tsp lemon juice 1–2 tbsp unsweetened Greek yogurt (optional) Fresh berries for topping

Instructions: Add cottage cheese, sweetener, vanilla, and lemon juice to a blender. Blend for 45–60 seconds until completely smooth and creamy. Pour into two ramekins and refrigerate for 1 hour to set. Top with berries, sugar-free jam, cinnamon, or chocolate shavings.

MACROS: 270 calories | 28g protein | 20g carbs | 4g fat

DIET: low-fat | low-carb | gluten-free | pancreas-friendly 🤎 | high-protein | low-calorie