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Pack Your Lunch with Healthy and Diabetic Friendly Foods

Pack Your Lunch with Healthy and Diabetic Friendly Foods

-    Hunger is Not the Enemy for Diabetes

Coming up with a variety of healthy foods for lunches is challenging enough! Sticking to your diabetes diet at lunchtime is not easier as you think. A recent survey revealed that more than 62% of diabetic patients prefer to spend their lunchtime in fast-food restaurants and food courts to keep their midday meal interesting, and yummy. But unfortunately, eating fast foods and processed foods shouldn’t be the first choice for diabetic patients.

Since fast foods are unhealthy, packing a lunch saves more money compared with eating out and is also generally healthier. Here's a worth of ideas to keep your midday meal interesting and healthy.

Spiced Couscous Tomatoes

Choose ripe, well-flavored tomatoes for this dish. Chop tomatoes and mixed it with spicy eggplant, dried apricot and nuts. Serve the spiced tomatoes with sesame breadsticks.

Tuna, Chicken, and Shrimp Salads

Choose low-fat mayonnaise, and not too much of it. Add fiber and more chopped cereals, diced bell pepper, and chopped onions to taste. Serve on whole-grain bread topped with a bed of lettuce.

Veggie Stir-Fry

For a more yummy delicious lunch, go for a bowl of vegetable stir-fry and brown rice. Prepare it by yourself by sautéing the vegetables with a healthy soy sauce and cooking spray. Prepare it the night for dinner, making enough to bring leftovers for lunch.


Pizza can be a good choice for lunch as it can satisfy your hunger for long time. Choose a thin-crust variety, use cheese, and include fresh vegetables as the topping instead of fatty meats like pepperoni.

Citrus and Spinach Salad

Fresh leaf spinach smashed well with citrus fruits, melon and prosciutto. Then toss the smashed spinach with the fruits and their juices and then drizzled and topped with a creamy balsamic. Then use prosciutto to top the salad, so you get the flavor without too much fat.

Grilled Salmon in Ciabatta

Fresh salmon fillets are soaked, lightly grilled and then served in warm ciabatta rolls with mixed salad leaves and a basil mayonnaise, to create a very tempting delicious lunch. Using light mayonnaise and yogurt reduces the fat without losing any of the creaminess.


Top it with fresh tomato sauce, and then add chicken, shrimp, or turkey and a variety of fresh vegetables. Add a crisp salad and you have a healthy and filling lunch.

More Healthy Lunch Tips for Diabetes

•    If you are craving a sweet after lunch, reach for sugar-free, fat-free frozen yogurt.
•    Avoid sugary beverages; drink water and diabetic tea instead.

Consult with a registered dietitian to get more lunch ideas. What types of food you should eat, how much to eat and when to eat varies, depending on your specific needs — a dietitian can help create a meal plan that is right for you.

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