25 Lunch Ideas for People With Diabetes
Medically reviewed by Ashley Baumohl, MPH, RD
Eating a healthy lunch is vital when managing diabetes. 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 to carbohydrate-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.
Balancing Nutrients in a Healthy Lunch
Macronutrients—protein, fat, and carbohydrates—provide the body with energy. For diabetes management, it can be helpful to reduce your carbohydrate intake to decrease potential blood sugar spikes.
Everyone has different needs when it comes to macronutrients. Factors that can affect the right macronutrient balance for you include:
Age
Sex
Activity level
Blood glucose control
Your medication regimen
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 plans cover 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.
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 consume at least 14 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.
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:
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 greens
Related:Meal Plans for Type 2 Diabetes
Eating Out
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, and added sugar may 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 the Plate 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.
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.
Meal Prep
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:
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 a lemony salad dressing or 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 Ideas
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:
Salmon cakes with dill aioli
Savory oatmeal bowl with eggs and spinach
Kale-stuffed sweet potato
Beef and brown rice soup
Spinach and blueberry salad with hard-boiled egg
Open-faced tuna sandwich
French toast with whole grain bread
Cobb salad with turkey and hard-boiled egg
Salmon burgers
Lean pork and veggie tacos or quesadillas
Vegetable omelet with a side salad
Whole wheat pasta salad with veggies
Chickpea stew
Caesar salad topped with chicken
Strawberry chicken salad
Grilled shrimp quinoa bowl
Yogurt with fruit and nuts
Spaghetti squash boats
Sweet potato bowl with black beans and quinoa
Tofu stir-fry with brown rice and broccoli
Cauliflower crust mini-pizzas
Grilled chicken parmesan with vegetables
Lentil burger
Chickpeas with couscous
Whole grain pita and hummus with cucumber
Frequently Asked Questions
Can people with diabetes have sandwiches?
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.
Is salad a good lunch if you have 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.
Is fast food OK for lunch if you have 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.
