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14 favourite low carb meals on the Defeat Diabetes Program

At Defeat Diabetes, we’re on a mission to get Australia cooking again by inspiring you to cook low carb, healthy fat recipes.We reckon it’s the key to sending type 2 diabetes into remission.

You might believe that low carb means eating nothing but a carrot stick and limp lettuce for dinner, but that’s not the case. We’re here to prove that you can still eat your fave pub meals and more (maybe minus a few beers), never feel hungry again and drop centimetres off the waistline.

So without further ado, here’s a glimpse of the top 14 Defeat Diabetes recipes of all time as rated by our members (and our mums!).

14. Baked Chicken Wings

Baked Chicken Wings

Chicken wings are oh-so-finger-licking good. But when you go low carb, it’s the sneaky sauces and marinades you’ve got to keep an eye out for. Some supermarket sauces contain as much as 12.5 teaspoons of sugar per 100ml. Ouch!

Our Baked Chicken Wings taste good on their own with a sprinkle of salt or paired with a low carb homemade aioli for those who can’t resist a cheeky dip. A quick and easy recipe that can be adapted to suit your mood; no wonder our members love ‘em so much.

13. Middle Eastern Sticky Lamb Stew

Middle Eastern TN

Our tasty Middle Eastern Sticky Lamb Stew is a chock-a-block taste sensation you’ll be cooking time and time again.

The rich sauce comes to life with fennel, harissa and saffron, a combo of spices that pair beautifully with tender braised vegetables. The Defeat Diabetes Program is full of these easy slow cook wonders that save you time - and money.

12. “Noatmeal” Overnight Oats

Noatmeal TN

Overnight oats have become widely popular in recent years - and with good reason. It’s a cinch to prepare and is deeply filling. But those carbs can add up!

Our clever recipe team has come up with a grain-free version that’s lighter on the carbs, healthier and just as filling! We’re big on giving our members time-saving cooking (or no-cook) hacks, so we love a quick and easy brekkie that gives you an extra fews minutes on the alarm clock. Zzzzz!

11. Gooey Cheese and Spinach Bake

gooey cheese tn

You may not like the sound of something ‘gooey’ unless, of course, it’s CHEESE (is cheese even really cheese when it’s not gooey)?

Our rich, decadent Gooey Cheese and Spinach Bake is a certifiable wonder. You’ll be able to fool even the fussiest eaters by sneaking in a truckload of greens. By the time they’ve nibbled past the bubbling Gruyère cheese, they’ll be spoonfuls deep before they even notice. You can call that a win.

10. Easy Sausage Tray Bake

Easy sausage TN

We’re a sucker for a time-saver, so what’s better than a dinner that takes only 5 minutes to prep? I’ll wait…

We like to keep things simple at Defeat Diabetes, so our Easy Sausage Tray Bake wins the race with only 5 minutes of prep required. Simple, colourful and delicious with minimal cleanup. Our program is FULL of time-saving recipes just like this!

9. Broccoli with Crispy Bacon and Walnuts

broccoli salad tn

Broccoli gets a bit of a bad wrap - too often steamed or boiled beyond oblivion. Which is a shame, because broccoli is super high in vitamins and minerals, protein and fibre as well as being delicious! When you give this rockstar veg a chance to shine, it's totally out of this world. Just believe us!

This little side dish is practically a meal on its own! We jazz it up with some bacon and garlic and a little sprinkling of walnuts for a super boost of vitamins, minerals, protein and fibre. Don't knock it 'til you try it.

8. Peppery Chicken Curry

Peppery Chicken Curry

Food can transport us across the world with just our taste buds. This Indian-style Peppery Chicken Curry is a total flavour bomb that can be put together quite literally with just the pantry staples.

You could be eating a Mexican Burrito Bowl for lunch and a delicious heart-warming curry for dinner. At Defeat Diabetes, we bring the world to you.

7. Dr Brukner’s Muesli

Dr. Brukner's Muesli

Defeat Diabetes founder Dr Peter Brukner decided to try a low carb diet a few years ago after being diagnosed as prediabetic. After three months, the results were incredible: reversing all his metabolic abnormalities as well as losing 13kg.

Dr Brukner knows too well that a carb lifestyle can change your life, and he’s spreading the word, one recipe at a time. Dr Brukner’s Muesli is a healthy, no-cook brekkie or snack with natural sweetness (thanks to cinnamon). It’s fantastic to have on standby and one the kids will love.

6. Crispy Keto Chips

keto chips tn

There's a scientific reason why we crave carb-laden junk food: high carb foods over-stimulate and ‘hijack’ the brain's systems, leading to unconscious cravings of the very things that tend to derail our goals, like hot chips.

Try ditching the guilts and (unapologetically) go to town with our healthy Crispy Keto Chips. This sizable side dish is tangy, big on flavour and made from zucchini and all the things nature intended.

5. Warm Veggie Salad with Almonds

veggie salad tn

While we're big fans of hearty, filling fare at Defeat Diabetes, sometimes even we crave something a little lighter. But just to prove that salads don't have to be boring, meet our Warm Veggie Salad with Almonds.

When lettuce just won’t cut it, you can whip this one up for lunch or a solid side dish. Who said you don’t make friends with salad?

4. Shepherd’s Pie with Cauliflower Mash

shepherd's pie tn

The traditional Shepherd’s Pie is a classic comfort food loved by all. Our low carb twist on this old favourite means switching out the starchy potatoes for cauliflower and never having to loosen the trouser buttons again.

A great weekend dinner for all the kids and adults alike, and prepped and cooked in record time. You won’t believe it’s not the real deal.

3. Blueberry Breakfast Muffins

blueberry muffin tn

Another clever grab-and-go brekkie, which is scrumptious served as-is or warm. Blueberries are a great low sugar fruit option, packed with antioxidants and anti-inflamatory fighting wonders!

A perfect low carb brekkie for the whole family that will fuel up the engine and tide you over ‘til lunch.

2. Zucchini, Olive and Feta Bread

feta bread tn

Chances are when you're unprepared for brekkie; you'll double the odds of hopping off to a cafe for store-bought pastry that spikes your blood sugar - something you'll likely regret minutes later.

Breakfast is often the hardest meal to get right, let alone incorporate veggies into, but this Zucchini, Olive and Feta bread packs 'em full, leaving you with a slice that is both flavourful and nutritious. Perfect served on its own or with a smear of butter. Simply delicious!

1. Ultimate Low Carb Lasagna

lasagne tn

We often crave certain dishes when we go low carb, and pasta is high on the list. Our members love this one because it shows you can enjoy all of the traditional Italian flavours without compromising your blood sugars.

We've replaced the traditional lasagna pasta sheets with rows of zucchini to enjoy between cheesy layers of slow-cooked ragu. You've never tasted anything like it. There's a reason why it's our member’s top recipe of all time!

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