25 Lunch Ideas for People With Diabetes

Table of ContentsView AllTable of ContentsNutrients4 Parts of a Healthy LunchEating OutMeal Prep25 Lunch IdeasFrequently Asked Questions

Table of ContentsView All

View All

Table of Contents

Nutrients

4 Parts of a Healthy Lunch

Eating Out

Meal Prep

25 Lunch Ideas

Frequently Asked Questions

Eating a healthy lunch is vital when managingdiabetes. It keeps blood sugar levels in control and adds important diversity to your nutrient intake.Healthy lunch ideas don’t have to be difficult to achieve, even on the busiest days. They can limit the number of midday meals that are rushed—eaten on the go or at a desk—and make it all too easy to resort tocarbohydrate-laden fast or processed foods.This article will provide advice on how to create a diabetes-friendly lunch, whether you’re making your meal at home or eating out. It also provides a list of healthy lunch suggestions.Natasa Mandic / Stocksy UnitedBalancing Nutrients in a Healthy LunchMacronutrients—protein, fat, and carbohydrates—provide the body with energy. Fordiabetesmanagement, it can be helpful to reduce your carbohydrate intake to decrease potentialblood sugarspikes.Everyone has different needs when it comes to macronutrients. Factors that can affect the right macronutrient balance for you include:AgeSexActivity levelBlood glucose controlYour medication regimenIt is important to work with a nutritionist or certified diabetes educator to determine the ideal macronutrient ratio for you. A personalized regimen can help you achieve your specific treatment goals. Medicare,Medicaid in some states, and most insurance planscover diabetes nutrition therapy.The American Diabetes Association (ADA) says there is no one ideal macronutrient breakdown of calories among carbohydrates, fat, and protein for people living with diabetes. Meal plans should be tailored to align with calorie, weight loss, and metabolic goals.It’s important to recognize that not all macronutrients are created equal. Highly processed foods often found in traditional lunches such as lunchmeats, white bread, canned soups, and sugary yogurts are low in nutrient density. They are filling but lack the nutrients found in unrefined foods, like whole grains and leafy greens.9 Healthiest Salad Dressings to Boost Your Nutrition and FlavorCarbohydratesWhen planning a diabetes-friendly lunch, look for high-quality carbs that are rich in fiber to help prevent blood sugar spikes. The ADA recommends people with diabetes consumeat least14 grams of fiber per day per 1,000 calories. Ideal sources are beans and lentils, vegetables, fruit, nuts, seeds, and whole grains.Improving your lunch is as simple as swapping in smart choices. One strategy is to consciously incorporate foods rich in fiber. These foods take longer to break down and metabolize due to their complex starch structure.This slower breakdown helps to prevent flooding of the bloodstream with glucose all at once. Studies suggest increased dietary fiber can have modest effects in lowering A1C.4:18How to Make a Tortilla-Free Burrito BowlProteinLean protein, including sources like fish, chicken, turkey, eggs, beans, tofu, and nuts and seeds, is a healthy bet for a balanced lunch.Eating protein from whole food sources is best. Be sure to work with your healthcare provider or certified diabetes educator to determine your daily protein goals.Fish is a great option for a healthy fat source. The ADA recommends consuming fatty fish such as salmon, anchovies, mackerel, and sardines an average of twice per week.FatFat is essential for hormone production, heart and brain function, absorption of fat-soluble vitamins, and the structural integrity of every cellular membrane in the body.A diet rich in plant-based, monounsaturated fats such as avocado, olives, and nuts may also help improve blood sugar metabolism and reduce the risk of cardiovascular disease.Processed foods containing trans fats, sometimes found in shelf-stable baked goods, should be avoided. You also want to limit high amounts of saturated fats from animal or dairy sources. This will help to limit the stress they put on the cardiovascular system. Choose low-fat dairy, fish, lean meats, and foods in their natural state instead.Four Components of a Healthy Diabetes LunchEmploying a mental checklist is a smart approach to stay mindful of what’s actually on your plate. This technique can be useful both at home and when you’re looking at the menu when eating out.Keep a list in your head of the four main components of a diabetes-friendly lunch, with the three macronutrients plus veggies:Fiber (oats, whole wheat, brown rice,quinoa)Lean protein (chicken, turkey, eggs, fish, beans, or tofu)Healthy fats (olive oil, avocado, grass-fed butter)Vegetables, especially dark leafy greensMeal Plans for Type 2 DiabetesEating OutWhen you’re in a rush, you’ll have to choose a diabetes-friendly lunch on the go. Takeout or fast food that’s laden with saturated fat, refined carbohydrates, andadded sugarmay not be the ideal choice.There are menu items that are more diabetes-friendly than others. These include salads with grilled chicken (rather than fried), fruit or soup on the side instead of fries, and water or unsweetened iced tea instead of soda or diet soda.It pays to be mindful of portions when eating out, too. If you order a full meal complete with sides, divide each part of the meal in half and save the rest for another meal. Or, use thePlate Method, in which half your plate is reserved for veggies, one quarter is reserved for lean protein, and one quarter is reserved for complex carbohydrates.Tips For Keeping Portions in CheckWhen you’re out to eat and unable to weigh your food, or if you’re cooking at home and don’t have access to a food scale, it can be helpful to know how to visually gauge portion sizes. You can use your hands as visual cues:Grain portions should be about 1/2 cup—about as much as will fit in one cupped hand.Portions of lean protein should be around 3 ounces, which looks equivalent to the approximate size of your open palm or a deck of cards.A serving of fats such as olive oil or butter is usually one teaspoon and is approximately visually equal to the top section of your thumb.Meal PrepPreparing meals ahead of time is an easy way to always have diabetes-friendly lunch options on hand. Take the time to plan recipes, shop with a grocery list, and cook meals ahead. Here are a few meal prepping techniques to try:Fire up your oven:Roast one baking sheet tray of veggies such as broccoli, red onions, and Brussels sprouts, simply tossed in olive oil and salt and pepper. Roast a second baking sheet with your protein for the week, such as salmon fillets or chicken thighs.Stir up a sauce or two:Having sauces and dressings waiting for you in the fridge can help you make a meal out of just about anything. Try alemony salad dressingor a basil pesto.Go for the grains:Making a big pot of brown rice, oatmeal, quinoa, or other grain can serve as a great meal base for three to five days. Just top with some greens and protein and you’ve got a meal. Switch up your grains each week for variety.Count on leftovers:Double recipes and eat leftovers for lunch the next day, or freeze the excess and save it for dinner next week.25 Lunch IdeasOne way to set yourself up for success is to include a wide variety of foods when planning your meals.In the mood for a sandwich? Try a cold cut sandwich on whole-grain bread with lettuce, tomato, and crunchy red peppers and a smear of hummus to add extra fiber and protein. Going out for burgers? Ask for no bun or choose a lettuce wrap instead to keep carb counts low.Some specific lunch ideas and recipes you can try, both at home or on the go, include:Salmon cakes with dill aioliSavory oatmeal bowl with eggs and spinachKale-stuffed sweet potatoBeef and brown rice soupSpinach and blueberry salad with hard-boiled eggOpen-faced tuna sandwichFrench toast with whole grain breadCobb salad with turkey and hard-boiled eggSalmon burgersLean pork and veggie tacos or quesadillasVegetable omelet with a side saladWhole wheat pasta salad with veggiesChickpea stewCaesar salad topped with chickenStrawberry chicken saladGrilled shrimp quinoa bowlYogurt with fruit and nutsSpaghetti squash boatsSweet potato bowl with black beans and quinoaTofu stir-fry with brown rice and broccoliCauliflower crust mini-pizzasGrilled chicken parmesan with vegetablesLentil burgerChickpeas with couscousWhole grain pita and hummus with cucumberFrequently Asked QuestionsYes, sandwiches are fine in moderation. Keep in mind that whole grain breads, soft taco shells, and wraps are better choices for controlling blood sugar than white bread. Lean meats, low-fat cheese, and plenty of vegetables make good sandwich choices.Learn MoreThe Best Bread for People With DiabetesSalads are an excellent choice, so long as you remember to avoid high-fat or sugary dressings or too many processed toppings.Add tuna, egg, or lean meat to boost the protein alongside your vegetables.Learn MoreDiabetes and the Mediterranean Style DietPossibly, depending on what you choose from the menu. Burgers, fries, and a giant soda aren’t good ideas but most restaurants, including fast food places, have more diabetes-friendly menu options.Learn MoreBest Fast Food for Diabetes

Eating a healthy lunch is vital when managingdiabetes. It keeps blood sugar levels in control and adds important diversity to your nutrient intake.

Healthy lunch ideas don’t have to be difficult to achieve, even on the busiest days. They can limit the number of midday meals that are rushed—eaten on the go or at a desk—and make it all too easy to resort tocarbohydrate-laden fast or processed foods.

This article will provide advice on how to create a diabetes-friendly lunch, whether you’re making your meal at home or eating out. It also provides a list of healthy lunch suggestions.

Natasa Mandic / Stocksy United

Balancing Nutrients in a Healthy Lunch

Macronutrients—protein, fat, and carbohydrates—provide the body with energy. Fordiabetesmanagement, it can be helpful to reduce your carbohydrate intake to decrease potentialblood sugarspikes.

Everyone has different needs when it comes to macronutrients. Factors that can affect the right macronutrient balance for you include:

It is important to work with a nutritionist or certified diabetes educator to determine the ideal macronutrient ratio for you. A personalized regimen can help you achieve your specific treatment goals. Medicare,Medicaid in some states, and most insurance planscover diabetes nutrition therapy.

The American Diabetes Association (ADA) says there is no one ideal macronutrient breakdown of calories among carbohydrates, fat, and protein for people living with diabetes. Meal plans should be tailored to align with calorie, weight loss, and metabolic goals.

It’s important to recognize that not all macronutrients are created equal. Highly processed foods often found in traditional lunches such as lunchmeats, white bread, canned soups, and sugary yogurts are low in nutrient density. They are filling but lack the nutrients found in unrefined foods, like whole grains and leafy greens.

9 Healthiest Salad Dressings to Boost Your Nutrition and Flavor

Carbohydrates

When planning a diabetes-friendly lunch, look for high-quality carbs that are rich in fiber to help prevent blood sugar spikes. The ADA recommends people with diabetes consumeat least14 grams of fiber per day per 1,000 calories. Ideal sources are beans and lentils, vegetables, fruit, nuts, seeds, and whole grains.

Improving your lunch is as simple as swapping in smart choices. One strategy is to consciously incorporate foods rich in fiber. These foods take longer to break down and metabolize due to their complex starch structure.

This slower breakdown helps to prevent flooding of the bloodstream with glucose all at once. Studies suggest increased dietary fiber can have modest effects in lowering A1C.

4:18How to Make a Tortilla-Free Burrito Bowl

4:18

How to Make a Tortilla-Free Burrito Bowl

Protein

Lean protein, including sources like fish, chicken, turkey, eggs, beans, tofu, and nuts and seeds, is a healthy bet for a balanced lunch.

Eating protein from whole food sources is best. Be sure to work with your healthcare provider or certified diabetes educator to determine your daily protein goals.

Fish is a great option for a healthy fat source. The ADA recommends consuming fatty fish such as salmon, anchovies, mackerel, and sardines an average of twice per week.

Fat

Fat is essential for hormone production, heart and brain function, absorption of fat-soluble vitamins, and the structural integrity of every cellular membrane in the body.

A diet rich in plant-based, monounsaturated fats such as avocado, olives, and nuts may also help improve blood sugar metabolism and reduce the risk of cardiovascular disease.

Processed foods containing trans fats, sometimes found in shelf-stable baked goods, should be avoided. You also want to limit high amounts of saturated fats from animal or dairy sources. This will help to limit the stress they put on the cardiovascular system. Choose low-fat dairy, fish, lean meats, and foods in their natural state instead.

Four Components of a Healthy Diabetes Lunch

Employing a mental checklist is a smart approach to stay mindful of what’s actually on your plate. This technique can be useful both at home and when you’re looking at the menu when eating out.

Keep a list in your head of the four main components of a diabetes-friendly lunch, with the three macronutrients plus veggies:

Meal Plans for Type 2 Diabetes

When you’re in a rush, you’ll have to choose a diabetes-friendly lunch on the go. Takeout or fast food that’s laden with saturated fat, refined carbohydrates, andadded sugarmay not be the ideal choice.

There are menu items that are more diabetes-friendly than others. These include salads with grilled chicken (rather than fried), fruit or soup on the side instead of fries, and water or unsweetened iced tea instead of soda or diet soda.

It pays to be mindful of portions when eating out, too. If you order a full meal complete with sides, divide each part of the meal in half and save the rest for another meal. Or, use thePlate Method, in which half your plate is reserved for veggies, one quarter is reserved for lean protein, and one quarter is reserved for complex carbohydrates.

Tips For Keeping Portions in CheckWhen you’re out to eat and unable to weigh your food, or if you’re cooking at home and don’t have access to a food scale, it can be helpful to know how to visually gauge portion sizes. You can use your hands as visual cues:Grain portions should be about 1/2 cup—about as much as will fit in one cupped hand.Portions of lean protein should be around 3 ounces, which looks equivalent to the approximate size of your open palm or a deck of cards.A serving of fats such as olive oil or butter is usually one teaspoon and is approximately visually equal to the top section of your thumb.

Tips For Keeping Portions in Check

When you’re out to eat and unable to weigh your food, or if you’re cooking at home and don’t have access to a food scale, it can be helpful to know how to visually gauge portion sizes. You can use your hands as visual cues:Grain portions should be about 1/2 cup—about as much as will fit in one cupped hand.Portions of lean protein should be around 3 ounces, which looks equivalent to the approximate size of your open palm or a deck of cards.A serving of fats such as olive oil or butter is usually one teaspoon and is approximately visually equal to the top section of your thumb.

When you’re out to eat and unable to weigh your food, or if you’re cooking at home and don’t have access to a food scale, it can be helpful to know how to visually gauge portion sizes. You can use your hands as visual cues:

Preparing meals ahead of time is an easy way to always have diabetes-friendly lunch options on hand. Take the time to plan recipes, shop with a grocery list, and cook meals ahead. Here are a few meal prepping techniques to try:

One way to set yourself up for success is to include a wide variety of foods when planning your meals.

In the mood for a sandwich? Try a cold cut sandwich on whole-grain bread with lettuce, tomato, and crunchy red peppers and a smear of hummus to add extra fiber and protein. Going out for burgers? Ask for no bun or choose a lettuce wrap instead to keep carb counts low.

Some specific lunch ideas and recipes you can try, both at home or on the go, include:

Frequently Asked QuestionsYes, sandwiches are fine in moderation. Keep in mind that whole grain breads, soft taco shells, and wraps are better choices for controlling blood sugar than white bread. Lean meats, low-fat cheese, and plenty of vegetables make good sandwich choices.Learn MoreThe Best Bread for People With DiabetesSalads are an excellent choice, so long as you remember to avoid high-fat or sugary dressings or too many processed toppings.Add tuna, egg, or lean meat to boost the protein alongside your vegetables.Learn MoreDiabetes and the Mediterranean Style DietPossibly, depending on what you choose from the menu. Burgers, fries, and a giant soda aren’t good ideas but most restaurants, including fast food places, have more diabetes-friendly menu options.Learn MoreBest Fast Food for Diabetes

Yes, sandwiches are fine in moderation. Keep in mind that whole grain breads, soft taco shells, and wraps are better choices for controlling blood sugar than white bread. Lean meats, low-fat cheese, and plenty of vegetables make good sandwich choices.Learn MoreThe Best Bread for People With Diabetes

Yes, sandwiches are fine in moderation. Keep in mind that whole grain breads, soft taco shells, and wraps are better choices for controlling blood sugar than white bread. Lean meats, low-fat cheese, and plenty of vegetables make good sandwich choices.

Learn MoreThe Best Bread for People With Diabetes

Salads are an excellent choice, so long as you remember to avoid high-fat or sugary dressings or too many processed toppings.Add tuna, egg, or lean meat to boost the protein alongside your vegetables.Learn MoreDiabetes and the Mediterranean Style Diet

Salads are an excellent choice, so long as you remember to avoid high-fat or sugary dressings or too many processed toppings.Add tuna, egg, or lean meat to boost the protein alongside your vegetables.

Learn MoreDiabetes and the Mediterranean Style Diet

Possibly, depending on what you choose from the menu. Burgers, fries, and a giant soda aren’t good ideas but most restaurants, including fast food places, have more diabetes-friendly menu options.Learn MoreBest Fast Food for Diabetes

Possibly, depending on what you choose from the menu. Burgers, fries, and a giant soda aren’t good ideas but most restaurants, including fast food places, have more diabetes-friendly menu options.

Learn MoreBest Fast Food for Diabetes

7 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institute of Diabetes and Digestive and Kidney Diseases.Healthy living with diabetes.American Diabetes Association.5. Facilitating behavior change and well-being to improve health outcomes: Standards of Medical Care in Diabetes—2022.Diabetes Care. 2022;45(Supplement 1):S60–S82. doi:10.2337/dc22-S005Evert AB, Dennison M, Gardner CD, et al.Nutrition therapy for adults with diabetes or prediabetes: A consensus report.Diabetes Care. 2019;42(5):731-754. doi:10.2337/dci19-0014American Diabetes Association.Diabetes super star foods: taking charge of your health through food.Harvard School of Public Health.Types of fat.American Heart Association.Suggested servings from each food group.Centers for Disease Control and Prevention.Diabetes meal planning.

7 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institute of Diabetes and Digestive and Kidney Diseases.Healthy living with diabetes.American Diabetes Association.5. Facilitating behavior change and well-being to improve health outcomes: Standards of Medical Care in Diabetes—2022.Diabetes Care. 2022;45(Supplement 1):S60–S82. doi:10.2337/dc22-S005Evert AB, Dennison M, Gardner CD, et al.Nutrition therapy for adults with diabetes or prediabetes: A consensus report.Diabetes Care. 2019;42(5):731-754. doi:10.2337/dci19-0014American Diabetes Association.Diabetes super star foods: taking charge of your health through food.Harvard School of Public Health.Types of fat.American Heart Association.Suggested servings from each food group.Centers for Disease Control and Prevention.Diabetes meal planning.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

National Institute of Diabetes and Digestive and Kidney Diseases.Healthy living with diabetes.American Diabetes Association.5. Facilitating behavior change and well-being to improve health outcomes: Standards of Medical Care in Diabetes—2022.Diabetes Care. 2022;45(Supplement 1):S60–S82. doi:10.2337/dc22-S005Evert AB, Dennison M, Gardner CD, et al.Nutrition therapy for adults with diabetes or prediabetes: A consensus report.Diabetes Care. 2019;42(5):731-754. doi:10.2337/dci19-0014American Diabetes Association.Diabetes super star foods: taking charge of your health through food.Harvard School of Public Health.Types of fat.American Heart Association.Suggested servings from each food group.Centers for Disease Control and Prevention.Diabetes meal planning.

National Institute of Diabetes and Digestive and Kidney Diseases.Healthy living with diabetes.

American Diabetes Association.5. Facilitating behavior change and well-being to improve health outcomes: Standards of Medical Care in Diabetes—2022.Diabetes Care. 2022;45(Supplement 1):S60–S82. doi:10.2337/dc22-S005

Evert AB, Dennison M, Gardner CD, et al.Nutrition therapy for adults with diabetes or prediabetes: A consensus report.Diabetes Care. 2019;42(5):731-754. doi:10.2337/dci19-0014

American Diabetes Association.Diabetes super star foods: taking charge of your health through food.

Harvard School of Public Health.Types of fat.

American Heart Association.Suggested servings from each food group.

Centers for Disease Control and Prevention.Diabetes meal planning.

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