Packing a healthy lunch for work or school is one of the best ways you can trim your budget – and your waistline! Opt out of eating pricey, calorie-laden fast food and take 10 minutes the night before to pack a lunch that you’ll look forward to and feel good about eating. Here are some brown bag lunch ideas for people with diabetes, or for anyone!
When you’re packing a healthy lunch, you’ll want to think about including all of the following components:
- Lean meat or a meat alternative – fish, poultry, egg, peanut butter, hummus or other legumes
- Vegetables – a leafy green salad, veggie sticks or cooked vegetables in a soup, stew or pasta
- Fruit – preferably fresh, or alternatively canned (packed in water, 100% juice or in their own juices to minimize sugar)
- A whole grain product such as bread, tortilla wraps, crackers, brown rice
- A milk product or substitute – low fat milk, yogurt, cheese, or milk alternative product
Tips for making packed lunches easily and quickly
- Enjoy leftover lunches based on the previous night’s dinner: the leftovers from a roasted chicken will make a perfect chicken sandwich the next day
- Fixing a batch of chili or a stew? Make it a big one, and freeze the leftovers in single-serving containers
- Think of fruits that require no or little preparation: throw an apple, orange or banana into your lunch box, and you’re good to go.
- Bite-sized veggies – such as cherry tomatoes and baby carrots – require no preparation (beyond washing them!).
- Pack thirst-quenching water in reusable water bottles, and leave them in the fridge – you can grab one as you’re packing lunch.
Below are some ideas for diabetic-friendly lunches that are both delicious and nutritious.
Turkey and Avocado Wrap
A whole-grain wrap filled with lean turkey slices, avocado, spinach, and a smear of hummus is a great lunch option. The lean turkey provides protein, which helps maintain blood sugar levels, while the avocado offers healthy fats that promote satiety. Whole-grain wraps have more fiber than their refined counterparts, which is beneficial for blood sugar control. Add a side of baby carrots or cucumber slices for a refreshing crunch.
Quinoa Salad with Vegetables
Quinoa is a high-protein grain that is perfect for people with diabetes. It has a low glycemic index, meaning it won’t spike blood sugar levels. Mix cooked quinoa with colorful veggies like bell peppers, cucumbers, cherry tomatoes, and a handful of spinach. Toss in some chickpeas or black beans for added fiber and protein. Dress the salad with olive oil and lemon juice, or a light vinaigrette to keep it healthy and flavourful. Check out our Quinoa black bean salad recipe.
Grilled Chicken and Veggie Bowl
Prepare a grilled chicken breast and pair it with steamed or roasted vegetables such as broccoli, cauliflower, and zucchini. You can also add a small portion of brown rice or sweet potatoes for complex carbohydrates. These types of carbs digest more slowly, helping to prevent blood sugar spikes. A sprinkle of herbs and a squeeze of fresh lemon juice can enhance the flavor without adding unhealthy ingredients.
You may also want to check out this Lemongrass chicken banh mi bowl recipe.
Greek Yogurt Parfait
Greek yogurt is an excellent source of protein, and when paired with fresh berries and nuts, it becomes a filling and balanced meal. Opt for plain, unsweetened Greek yogurt to avoid added sugars. Top with a handful of blueberries, strawberries, or raspberries, which are low in sugar and high in antioxidants. A sprinkle of nuts like almonds or walnuts provides healthy fats and adds a satisfying crunch. This parfait can be a complete meal or a supplement to a lighter lunch.
Egg Salad Lettuce Wraps
Egg salad is a classic, but to make it diabetes-friendly, use Greek yogurt instead of mayonnaise. This swap reduces unhealthy fats and adds extra protein. Season with mustard, a pinch of paprika, and some chopped celery for crunch. Instead of bread, use large lettuce leaves to wrap the egg salad, making the meal low in carbs but still filling. A side of cherry tomatoes or a few slices of apple can add a sweet, refreshing touch without spiking blood sugar.
Lentil and Spinach Soup
Soups are easy to pack and can be made in advance. Lentils are rich in fiber and protein, making them ideal for stabilizing blood sugar levels. Combine cooked lentils with spinach, diced tomatoes, onions, garlic, and vegetable broth for a hearty and nourishing soup. You can add some cumin or coriander for extra flavor. Pack the soup in a thermos to keep it warm until lunchtime.
Alternatively, check out our lentil, swiss chard and squash soup.
Cottage Cheese and Fresh Veggies
Cottage cheese is low in carbs and high in protein, making it a great base for a diabetic-friendly lunch. Pair a serving of cottage cheese with a variety of fresh veggies like bell peppers, cucumbers, radishes, and cherry tomatoes. You can also add some whole-grain crackers or a slice of whole-grain bread to round out the meal. Cottage cheese can also be flavored with herbs or a small sprinkle of seeds like flax or chia.
Tuna Salad with Whole Grain Crackers
Tuna is a lean protein that pairs well with whole grain crackers for a satisfying lunch. Mix canned tuna with plain Greek yogurt, a squeeze of lemon, and some chopped pickles or celery. This healthier version of tuna salad is lower in fat and calories than traditional recipes that use mayonnaise. Serve with a side of mixed greens or a small salad dressed with olive oil and balsamic vinegar. For specific quantities, check out our delicious lemony dill tuna salad recipe.
Vegetable and Hummus Sandwich
Whole-grain bread spread with a layer of hummus makes a delicious base for a vegetable sandwich. Pile on slices of cucumber, tomato, bell pepper, and leafy greens like spinach or arugula. The hummus provides protein and healthy fats, while the vegetables offer fiber and vitamins. This sandwich is not only diabetic-friendly but also full of vibrant flavors and textures.
Chicken and Avocado Salad
A chicken and avocado salad is a satisfying and low-carb lunch option. Shred some cooked chicken breast and mix it with diced avocado, cherry tomatoes, and red onion. Add a squeeze of lime juice, a dash of olive oil, and some chopped cilantro for a fresh and tangy flavor. This salad is rich in protein and healthy fats, which are essential for managing diabetes. You can eat it on its own or scoop it into a whole-grain wrap for a more substantial meal.
These brown bag lunch ideas are designed to be convenient, delicious, and supportive of blood sugar control, making them perfect for anyone managing diabetes. With a little preparation, you can enjoy healthy and tasty meals every day.
For more healthy eating ideas, click here. To access our diabetes-friendly recipes, click here.
