A healthy lunch is an important part of your diabetic meal plan.
But when it comes to choosing low carb options that don’t make your blood sugar levels go up dramatically, you may be stumped by what to choose.
Salad recipes obviously seem like a good choice, and they certainly are. But if that’s all you’re eating, soon you could feel like a rabbit – living on nothing but chicken salad – not exactly ideal. ;)
Like most meals, there are always diabetes-friendly options. And lunch is no exception.
In fact, we’re always coming up with creative diabetes lunch ideas because our weekly meal plans include new lunches each week.
We’re here today to provide you with some inspiration about your lunch options.
Avoid the High Carb Foods
To help you lower blood sugar levels and achieve weight loss (if you want to), we always recommend you to avoid whole-grain and whole wheat products.
Why?
Quite simply because products made with wheat are all high in carbs. The same goes for flour-based products made with rye, barley, and spelt, these are all high carb too. So, they are best kept out of your diabetic diet.
Remember, the number rule to lower blood sugar levels is: Cut out bread, rice (including brown rice), pasta, potatoes, cereals, and crackers.
Quick-Meal Ideas
By grabbing a few ingredients from the store, you can whip up stuff pretty darn quick.
The deli section has a wide variety of deliciousness available.
For instance:
- Feta cheese and other cheesy delights if you’re a dairy eater
- Roast eggplant
- Roast capsicum
- Olives of many kinds
- Meats and shrimp
- Smoked salmon slices
Combine those with some ready-packed salad bags such as:
- Packet coleslaw
- Packet stir fry veggies
- Asian leafy mix
- Baby spinach
- Rocket
- Veggie mix
Mix together with a dip such as tzatziki or pesto, some avocado, salad dressing or mayonnaise and you have an instant meal!
You can also add Greek yogurt for a creamy dressing and add cheeses like feta, cheddar, and cottage cheese for extra protein.
Take Out/ Fast Food Options
There are safe take out options – just skip those high carb additions when making your choices – you know, the bread sides, sandwiches, pasta dishes and so forth.
You can even stop by fast food chains and still eat low carb – that’s the wonderful thing about this eating plan, it is very flexible.
For instance, purchase a BigMac at McDonald’s without the bun. You drop your carbs from 46 grams to just 7 grams.
You could also choose a Bacon Ranch Grilled Chicken Salad at just 9 grams of carbs.
Of course, eating at fast food outlets is not something we encourage you to do everyday, but the point is, there are options available to you – so no excuses!
Please pin, share or tweet this info; then keep on reading. :)
The Perfect Low Carb Diabetes Lunch
1. Choose a protein
Your options include:
- Freshly cooked beef, chicken, turkey, fish, lamb etc.
- Roast beef, shrimp or chicken from the deli
- Cheeses such as cheddar, Parmesan, feta, mozzarella
- Nuts and seeds, including nut butters like peanut butter
- Eggs
- Canned tuna or salmon
- Tofu, tempeh or natto (vegetarian option)
2. Choose a healthy fat
- Olive oil (makes a good base for any salad dressing)
- Avocado
- Nuts and seeds
- Olives
- Chia seeds
- Flax seeds
- Sardines
- Salmon
NOTE: Many fats are also proteins and vice versa.
Did you know that most foods contain all 3 macronutrients – protein, fat and carbohydrate?
3. Load up on veggies
Complete your plate by loading up on as many low carb non-starchy vegetables as you please.
These are full of fiber, vitamins, minerals and phytonutrients that are beneficial to your health.
And they are naturally low carb so you can have a big loaded plate and eat to your hearts content. :)
Diabetes Lunch Ideas
To give you some ideas, here’s a list of some of the lunches we include in our weekly meal plans.
- Turkey Burgers with creamy mustard dressing – using lettuce leaves for the bun
- Ground Turkey Mexican Burrito Bowl
- Beetroot Walnut Salad
- Feta-Infused Meatballs with Burst Tomato Salad
- Zucchini Sundried Tomato Loaf
- Low Carb “Potato” Salad
- Taco Soup
- Cheesy Stuffed Peppers
- Creamy Pumpkin & Cauliflower Soup
- Pesto Asparagus Salad
- Chicken Patty Sandwich with our 3 Minute Microwave Bun
- Pan Seared Salmon Salad with Lemon Basil Dressing
- Chicken Lettuce Wrap
- Roast Veggie Toss with Pecans
- Chicken Satay Lettuce Cups
- Salmon Cakes with Guacamole
- Zucchini Pizza Boats
MEMBERS: Login to the members site to access your weekly meal plans and lunch menus.
Making a tasty lunch is really not that hard to do.
While you won’t be reaching for the traditional sandwich or a bun-loaded hamburger, when you open your mind to the possibilities, you’ll soon see that lunch can become more enjoyable than it ever has before!
Use some of the diabetes lunch ideas above to start fresh with your lunch menu – enjoy. :)
YOUR TASK: 21 Day Lower Blood Sugar Challenge™
- Re-evaluate lunch – What have you been eating for lunch? How have your 2-hour after meal blood sugar readings been? If your numbers are a little high, what could you do differently? Use the ideas above to guide you and begin creating your new lunch menu.
- Run an experiment – compare your ‘normal’ lunch to your new lunch. Monitor in pairs: Take your blood sugar levels before lunch on the 1st day, write it down. Take your levels 2 hours after your meal (time from the first bite of food). Next day, eat a lower carb lunch using ideas from the list above. Take your blood sugar levels before lunch on the 2nd day, write it down. Take your levels 2 hours after your meal (time from the first bite of food). Compare the results. Did you notice something different?
Need extra support during the challenge? Join us as a member.
You’ll receive weekly meal plans and exclusive member benefits.
TESTIMONIAL:
Sharlene, VIP Member, says: “I’ve been following your plans for about a month now. My bs range was 150 to 185 (8.3-10.3) for am fasting. Now it’s ranging from 105 to 140 (5.8-7.8).”
Day 6 and am seeing a difference. Morning fast resultss in the 150 range. Two hrs after lunch in the 80s. Drinking more water/tea. Good progress today on new grocery list! Thanks
Great Allyn, thanks for checking in!
Post breakfast 127
Had a premier shake 30 gems protein
I didn’t take a blood read prior to breakfast.
FBS this a.m. was 94! Yay!
Down 3 lbs.
Had a salmon burger on lettuce with 1 tbs tartar sauce last evening for dinner. Yummy!
Sounds delish! Glad you’re seeing results Miriam. Thanks for checking in!
I am interested in your 3 minute microwave bun. What is that? It is listed in the lunch menu ideas today.
It’s a recipe we have for members, I don’t think we have it available here at the moment, sorry.
Checking in at 138 this morning.
Thanks for checking in Virginia!
Can you plsm post more veg options/receipies?
Sorry Tanu. Our challenge does not include too many options for vegetarians at this time but we will endeavor to include more in future.
Checking in, blood sugar this morning was 5 mmol, after breakfast was 6.3.
Lunch was 7.7 before and 8.4 after. Bit high I guess but not too bad. It’s the evening meal that seems to put my blood sugar at it’s highest. Got a veggie and quorn mince stew tonight, so should be ok.
This is my 3. day on the Programm. I have tried some of your meals. The best one was this lovely coli,potato salad. I have been eating low carb vor a long time,so this is not new to me. I do not eat any snax,eat my evening meal by six o clock and breakfast at nine am. My Dr. recommend the long break during the night. It has made great difference to my insulin levels ,especially in the late evening ,and first thing in the morning. I have reduced my insulin acordingly ,which is great.
I am adding a clice of toast to my breakfast and leave the two following two main meals without any extras. I like cooking,and create some good tasting meals,from your food list.
I am reading all your literature and following your suggestions,but won’t have the time to report every night,as I have relations staying with me,for two weeks.
Thank you for the support. Yours Inge.
Welcome to our program, Inge. Check in when you can and we hope you’re able to take away a few new ideas from this challenge.
Day 6 FBS 159. Thanksgiving is a challenge w/carb loaded foods. Need to make healthy choices but it won’t be easy. Happy Thanksgiving to all that celebrate.
How did it go, Arlene?
Recognizing potential triggers (ie. Holidays) and brainstorming a plan in advance can help prevent problematic situations. Make sure to make, or bring, plenty of lower carb side dishes so that you know you’ll have food you can enjoy in addition to the turkey.
Ella BS last nite dinner i ate wrong thing 3 wraps with tomatoe basil soup BS was 318 this morning fasting BS 184.
I need to gain weight and maintain my weight because am petite, i weight 122 pounds so i need to eat more , what about making my own bread i read about , need help in that area. this is good its balancing good compare to whats its been before am learning more,already and this is day 6. Thanks .
The easiest way to gain weight on a low carb diet is by increasing your intake of healthy fats such as nuts, olive oil and avocado– read more here!
And I think you would really like our Low Carb Breads Masterclass Program, which includes 30+ low carb recipes for breads, buns, sweet loaves, crackers and pastries, and more.
Next time you think about needing to use a wrap, try a lettuce “wrap” instead. This will drastically lower your carb intake and your blood sugar will thank you.
Checking in
I am keep getting off the track but bringing myself back.
Fasting blood suger 5.8 after 15 years. Amazing
Consistency not perfection – that’s the aim so good on you Kuldip!!