Whether you are making lunches for school or your day at the office, packing and prepping lunch can help you manage diabetes and save money. Check out the recipes below that can inspire you to get creative and are perfect for anyone to enjoy.
The Diabetes Plate
As your guide, follow the Diabetes Plate to pack your lunch:
Half your plate (lunch) with non-starchy veggies. Use tomato slices on your sandwich; a side of carrot, celery and bell pepper strips with low fat dressing as a dip; or a side of steamed green beans
One quarter of your plate (lunch) with lean proteins, like roasted chicken breast without the skin, tuna, low-fat cheese, or tempeh.
One quarter of your plate (lunch) with quality carbohydrates such as whole grain breads, crackers or tortillas, fruit, starchy vegetables like winter squash, or low-fat milk.
Sandwiches That Satisfy
Looking for a tasty handheld lunch that’s both nutritious and satisfying? You can’t go wrong with a sandwich or wrap. They’re the perfect lunch for an on-the-go meal or if you’re short on time. If you are looking to lower the amount of carbs in your meal, try making a wrap with a low-carb tortilla or lettuce. Here are some of our favorites.
Open-Face Chickpea Salad Sandwich
Mashed chickpeas, colorful vegetables, and a flavorful dressing are all you need to create this plant-powered meal. Serve sliced bell pepper, celery, and cucumber to complete your Diabetes Plate. It’s a perfect lunch option you can also add to your Meatless Monday menu.
Grilled Veggie Wrap
This wrap features a blend of veggies combined with your favorite hummus all wrapped in a tortilla. It’s simple and satisfying! You can even add more non-starchy vegetables you may have from the previous day's lunch or dinner.
Strawberry Chicken Salad Sandwich
Fresh strawberries add sweetness to this recipe! You can even use your favorite whole grain or seeded cracker instead of the whole wheat sandwich thins. Try it with baby bell peppers as your non-starchy veggie alongside the sandwich.
Mediterranean Roll-Ups
Looking for something nutritious and easy to make? These roll ups are a must. Try them with flavored hummus to elevate your dish. You can also add carrot sticks as a crunchy side.
Breakfast for Lunch
Breakfast for lunch? Count us in! It’s a fun way to switch things up and keep lunchtime fresh and enjoyable.
Good Morning Power Parfait
The perfect parfait for any time of the day, not just breakfast. Make it your own and switch up the fruit or use no-sugar-added Greek yogurt as the base.
Breakfast Egg and Ham Burrito
Breakfast basics rolled into a tortilla—it doesn’t get easier than that! Switch out the ham for reduced-sodium turkey, or if you’re looking for something more plant-based, swap eggs and ham for crumbled tofu.
Oatmeal Pecan Pancakes
Crunchy and sweet, the perfect combination for pancakes. Try out different nuts such as walnuts or pistachios and add fruit like fresh blueberries or raspberries to boost the fiber in this meal.
Easy Egg Muffins
Ready in as little as 20 minutes, these easy egg muffins will be a recipe you’ll want to make again. Use a silicone muffin tin to easily get your egg muffins out—or be sure to use a non-stick cooking spray if using a traditional muffin tin. Combine these easy egg muffins with a leafy green salad to keep your lunch low in carbs.
Supercharged Salads
Salads make an excellent lunch or on-the-go option. For a balanced salad, be sure to include the sections of the Diabetes Plate with non-starchy vegetables, a lean protein, and a high-quality carbohydrate to keep you feeling full and satisfied until your next meal.
Creamy Chicken & Broccoli Basil Pesto Salad
A take on chicken salad with a twist, this salad won’t disappoint. Look for a pre-made pesto sauce or make homemade pesto to your liking.
Green Goddess Salad with Smoked Salmon & Everything Bagel Seasoning
Low-carb and satisfying, this salad can be adjusted to include different greens and other vegetables you already have in the fridge. Try looking for a no-salt-added bagel seasoning to help lower the sodium content.
Grilled Jalapeño-Peach Chicken Thighs with Creamy Avocado & Artichoke Salad
The taste of summer is packed into one dish featuring ripe peaches and avocados. You’ll get hints of sweet, spicy, and creamy flavors in just one bite. This recipe is very low in carbs.
Seared Barbecue Tempeh Salad
Bold, smoky, and vibrant, this plant-based salad is the perfect blend of textures and flavors. Try making your own dressing using fresh herbs and spices, non-fat Greek yogurt, and lemon.
Get Even More Recipes to Try
Be sure to check out the rest of what Diabetes Food Hub has to offer for more inspired lunch recipes.
