Content Library Recipes My Go-To Blood Sugar Balancing Meal

My Go-To Blood Sugar Balancing Meal

2 servings Prep time: 15 min

This is one of my favorite easy meals for regulating my blood sugar and getting plenty of protein. 

Combining high-protein beef with fiber-rich Brussels sprouts, as well as the saturated and monounsaturated fats in ghee, creates a simple yet delicious meal that won’t spike blood glucose and insulin. That means you feel satisfied for longer with less cravings, more energy, and a better mood. 

I prefer to use pasture-raised steak when I can because it allows our bodies to take advantage of grazing animals’ deep intuition. They intentionally seek out plants that contain the nutrients they need, acquiring a robust profile of powerful vitamins, minerals, and phytochemicals that can be passed to us through their meat. 


Wishing you health and happiness,
Mark Hyman, MD

My Go-To Blood Sugar Balancing Meal Easy Healthy Recipe



  • 2 (6-ounce) filets, room temperature (grass-fed or pasture-raised if possible)
  • ½ teaspoon sea salt
  • 1 teaspoon ghee

Brussels Sprouts

  • 3 cups trimmed and halved Brussels sprouts
  • 1 tablespoon ghee

Miso Ghee

  • 1 tablespoon organic light miso paste
  • 1 tablespoon ghee
  • 2 large garlic cloves, microplaned


  • ¼ cup thinly sliced scallions
  • ¼ teaspoon sesame seeds
  • Freshly ground black pepper


Step 1 My Go-To Blood Sugar Balancing Meal Healthy Recipe

Step 1

Allow the steaks to come to room temperature before cooking (about 30 minutes prior) and preheat the oven to 415°F.

Step 2 My Go-To Blood Sugar Balancing Meal Healthy Recipe

Step 2

Sprinkle the meat with salt on both sides and set aside. Begin with the other preparations in the meantime. Place two cast iron skillets on high heat (one for the steaks and the other for the Brussels sprouts) and let them heat up.

Step 3 My Go-To Blood Sugar Balancing Meal Healthy Recipe

Step 3

While the skillets are heating, prepare the miso butter by combining all the ingredients into a bowl and mixing it up, set aside.

Step 4 My Go-To Blood Sugar Balancing Meal Healthy Recipe

Step 4

For the Brussels sprouts, add 1 tablespoon of ghee into the pan. Once melted, add the Brussels sprouts and let them sauté for 5 minutes, then shake the pan and let them sauté for 5 more minutes. After 10 minutes, add 1 tablespoon of the miso ghee and toss. Remove from heat.

Step 5 My Go-To Blood Sugar Balancing Meal Healthy Recipe

Step 5

While the Brussels sprouts are cooking, make the steaks. Once the skillet is hot, add 1 teaspoon of ghee and let it melt. Then add the steaks and cook undisturbed for 2 minutes. After 2 minutes, flip them over and cook for another 2 minutes. After a total of 4 minutes, transfer the entire skillet into the oven for 5 minutes for medium rare steak. Remove from the oven and transfer onto a cutting board to rest for 5-10 minutes.

Step 6 My Go-To Blood Sugar Balancing Meal Healthy Recipe

Step 6

After the steaks have rested, cut into ½- inch thick slices and top with the remaining miso ghee. Serve with Brussels sprouts and garnish with scallions, toasted sesame seeds, and freshly ground pepper.

Nutritional Information

Nutritional analysis per serving: Calories: 452, Total Fat: 27g, Saturated Fat: 13g, Cholesterol: 146mg, Fiber: 6g, Protein: 43g, Carbohydrates: 15g, Sodium: 1018mg, Sugars: 4g, Net Carbs: 9g

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