Whether you’re packing lunches for school or attempting to eat a healthy lunch at work or home, you don’t have to be stuck with the same peanut butter and jelly sandwich every day. Many times, people with diabetes find it challenging to eat healthy at lunch hour and daily unhealthy choices can lead to high blood sugar levels and weight gain.
Packing or preparing a lunch can really be a great way to start eating healthier. Here are a few nutritious lunch ideas that taste great and can be made in a few minutes.
Healthy lunches with approximately 45 grams of carbohydrate per meal
You may be able to eat more or less carbohydrate. A registered dietitian or certified diabetes educator can help you determine how much carbohydrate is right for you.
- Turkey or ham sandwich on whole-wheat bread, 1 small piece fruit, cucumbers and broccoli with low-fat dip
- Green salad with tuna or chicken breast, light salad dressing, 10 whole-wheat crackers, 6 ounces light yogurt
- Low-fat chicken salad (see recipe below) in a whole-wheat pita pocket, ½ cup low-fat cottage cheese with 1 cup strawberries
- 1 cup bean soup, side salad with low-fat dressing, 5 whole-wheat crackers, 1 cup melon
- Turkey wrap (made with whole-wheat tortilla, lettuce, light mayo, tomato and veggies of choice), ½ cup sugar-free pudding
- 1 cup tuna macaroni salad (made with tuna packed in water, whole-wheat pasta and light mayo), side salad with light salad dressing, 1 small piece fresh fruit
- Spinach salad with grilled chicken breast, light salad dressing, 1 cup berries, 6 ounces light yogurt, 1 slice whole-wheat bread
- Healthy frozen dinner (choose meal with about 30 grams carbohydrate and lowest sodium option too), 1 small piece fresh fruit, side salad with light dressing
- 1 cup whole-wheat pasta salad with chickpeas and veggies of choice (use light Italian dressing), 1 small piece fresh fruit
- Asian chicken salad (grilled chicken breast, lettuce, peapods, carrots, ½ cup mandarin orange slices packed in juice, drained), low-fat sesame dressing, 1 medium whole-wheat roll.
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