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When you’re managing prediabetes or type 2 diabetes, having quick, convenient, and healthy lunch options is essential—especially when you’re on the move.
Of course, one of the things people find challenging is that lots of lunch options are carb-loaded. Think: sandwiches, burgers, buns, pastas, and fast foods.
You eat those, and next thing you know, your blood sugar levels are sky rocketing!
The good news is, there are plenty of lower carb, blood sugar friendly lunch options available at grocery stores, cafes, and even fast food outlets.
Here are 20 creative lunch ideas you can grab on the go, perfect for busy days, or just a healthy lunch when you don’t want to think about preparing too much (isn’t that all the time!!).
Store-Bought Options
Swing by Walmart, Kroger, Costco, Fred Mayer, Trader Joes, Safeway, Aldi, Wholefoods or your favorite supermarket for some quick grab-n-go lunch meals.
1. Pre-Packaged Salad Kits
Grocery stores often carry salad kits that include everything you need, like a Caesar or Greek salad.
Sometimes they lack protein so you can add some shredded rotisserie chicken or strips of deli beef or turkey to add more nutrition to your dish.
And, be sure to skip the croutons or dry noodles to keep your meal carb-friendly.
2. Deli Roll-Ups
Visit the deli section of your grocery store and grab some sliced turkey or ham, along with cheese slices, creamed cheese or a guacamole dip.
Roll them up together with a pickle in the center for a quick, protein-packed lunch.
3. Rotisserie Chicken, Crackers & Dip
Pick up a rotisserie chicken from the deli section, pair it with pre-cut veggies (like celery, cucumber, or bell peppers), and a small container of guacamole or hummus.
This is a simple, filling option that’s easy to portion out for multiple meals.
Or skip the crackers all together and just eat chicken and dip (tzatziki, spinach, bacon-cheddar, guacamole, ranch) – can’t get easier than that!
4. Deli Chicken Tacos
All you need for these tasty tacos is some deli sliced chicken and coleslaw. Load the chicken slices with the slaw and you’re ready to go!
Lunch meats aren’t recommended for everyday eating, but they can be great when you need a lunch on the go.
5. Meat, Cheese & Olive Trays or Snack Packs
Grocery stores like Trader Joe’s offer charcuterie snack packs or trays with a mix of meats, cheeses, and sometimes olives or nuts.
Other stores also provide similar packs and these packs are perfectly portioned for an on-the-go lunch that’s low in carbs and high in protein.
6. Chicken Fajita Wrap
From Walmart, grab some seasoned grilled seasoned fajita chicken, some Mission Zero Net Carbs Original Tortillas, add some sliced red bell pepper, sliced avocado and some lettuce, for an easy store-bought meal.
Other stores will have similar pickings and for an extra splash, add a spoon or two of medium or hot salsa – depending how hot you like it.
7. Canned Tuna & Beans
Many stores sell canned tuna ‘meals’, ones that contain tuna and beans, for example.
Don’t get the ones with rice, as these will be high in carbs. But the ones with beans and legumes can make a great lunch, with a small portion of beans, which is all that’s needed to satisfy the appetite and keep carbs in check.
These tuna-bean meals are great to keep on hand, in a bag or the car, at your disposal when you need a friendly meal.
Fast Food Options
No matter where you are, there are always blood sugar friendly food options available, even at fast food restaurants all across the globe!
Okay, it might not be a side of french fries or a carb loaded burger bun, but the options are still equally satisfying.
8. Starbucks Egg Bites
If you like to duck down to Starbucks for a coffee, you’ll be pleased that their Egg Bites make the perfect grab-n-go lunch or breakfast.
Choose from Kale & Mushroom, Bacon & Gruyere, or Egg White and Roasted Red Pepper. If you need a larger meal, grab two serves, which still comes in at around 22g total carbs, 18g net carbs.
Other cafes often have egg bites, egg muffins or mini frittatas available too!
These are typically low in carbs and high in protein, making them a great on-the-go option. Look for versions with veggies and cheese for extra flavor.
9. Fast Food Grilled Chicken Salads
Many fast food chains, including Chick-fil-A and McDonald’s, offer grilled chicken salads.
Opt for grilled chicken over fried or add bacon and sausage to your salads.
Choose low carb dressings like ranch or caesar, herb ranch, balsamic vinaigrette, ranch, or creamy salsa dressing.
10. Chicken Nuggets
On the odd occasion you can get away with a small serve of chicken nuggets.
12 ct Chick-fil-A Nuggets will be 16g carbs and a substantial 40g protein, while a 6 pc Chicken McNuggets will be 18g carbs but only 15g protein.
Okay, some might say …WHAT…you recommend nuggets!
Well, not everyday. For the most part, avoiding ‘breaded’ items is best.
But, we’re all about consistency over perfection!
The 12 ct Chick-fil-A Nuggets are definitely a better choice with a more substantial meal, less carbs and 40g protein so they’ll satisfy the appetite for the rest of the day!
11. Sashimi and Seaweed Salad
If you’re near a sushi counter, opt for a sashimi platter with a side of seaweed salad.
Sashimi is a traditional Japanese dish consisting of thinly sliced raw fish or seafood, served without rice—the rice always bumps up the carb count, a lot.
It’s typically presented with garnishes like shredded daikon radish, shiso leaves, and sometimes a small side of soy sauce, wasabi, or pickled ginger for dipping.
The most common types of sashimi include tuna, salmon, mackerel, and yellowtail, though other seafood like octopus, squid, or shrimp can also be used.
Sashimi is naturally low carb, making it an excellent choice for a quick, healthy lunch.
12. Subway Salad Bowls or Sliders
From Black Forest Ham to Italian B.M.T. to Chicken & Bacon Ranch, Subway provides a wide range of salad bowls that can make a satisfying lunch.
Unfortunately, Subway sandwiches are not safe to eat, ranging from 37-145g carbs. Even kids mini subs are too high in carbs 26-28g. Subway wraps are also not safe to eat, ranging from 53-87g carbs. It’s the breads—they are super high in carbs!
Sliders on the other hand are okay. Choose from Ham & Jack, Italian Spice, Little Cheesesteak, or Turkey, which will keep you around 18g carbs for your lunch meal.
13. Jack in the Box Grilled Chicken Strips
Grab yourself a hefty serve of grilled chicken strips from Jack in the Box, 4 pieces only clocks up 5g carbs.
For a flavor burst, dip in Bacon Ranch Dressing (3g), Creamy Southwest Dressing (3g), Zesty Marinara Dipping Sauce (4g), or Frank’s Red Hot Buffalo Dipping Sauce (2g).
At most burger joints, cafes and restaurants, you can ask for your burger to be wrapped in lettuce instead of a bun, so never hesitate to ask, if it’s not already on the menu.
14. Jimmy John’s Unwiches
Fast food chains like Jimmy John’s offer “unwiches” — sandwiches wrapped in lettuce instead of bread.
These are a quick and easy carb-controlled lunch options when you’re short on time.
Try the Bootlegger Club, a Spicy East Coast Italian, the Ultimate Porker, or The J.J. Gargantuan. All of these are under 12g carbs. Very friendly unwich options!
15. Cheesy Crustless Quiche
No matter where you choose to eat – a food court, a tradie luncheon outlet, a cafe, or another venue, there is always something you can choose.
It’s best to avoid breads and buns, waffles, pizza, pies, pastries, pasta, chips, wedges and sweets. Instead, opt for the fresh things on the menu.
Order a takeaway lunch box that contains fresh salads and topped with chicken, beef or fish. Grab a burrito, falafel or taco bowl, over a wrap.
And, a slice or two of cheesy crustless quiche is always a great option – yum!
Easy Pre-Prepared Meal Options
You can also whip up some quick and easy dishes that make fabulous grab-n-go meals for any day of the week.
16. Cheesy Pumpkin Puffs
Here at DMP, we LOVE easy tasty 5 ingredient recipes!
You don’t need a lot of ingredients to make something sensational – whether that’s a snack or meal.
These Cheesy Pumpkin Puffs are one of our favorites (and many of our members too) so please give them a try – you’ll absolutely love them!
17. Chicken Wings
Chicken wings can be a great low carb option, especially when grilled or baked without sugary sauces. Make up a big batch on the weekend so you can take them for a lunch over a few days.
Pair them with a side of celery and carrot sticks and a small portion of blue cheese or ranch dressing for a quick and satisfying meal.
18. Cucumber Crackers
Cucumber rounds make the perfect cracker replacement. They are crisp, provide a firm base, and aren’t overly powerful on taste. Top them with whatever you like for a super healthy diabetic-friendly lunch or snack.
We used avocado, cheese, sundried tomatoes, fresh tomato slices, slivered almonds, hummus and sprouts. But, you can really use any toppings you’ve got on hand.
19. Smoothies
Smoothies offer a convenient and delicious way to consume a variety of nutrients.
By blending the right combination of highly nutritious ingredients, and packing them with protein, you can enjoy a great lunch, and transform your health and waistline too!
CLICK HERE for 3 tasty smoothie recipes.
20. Lettuce Cups
Use lettuce to make cups for any filler of your choice.
We love frying up a big batch of spicy ground meat, whether that’s beef, chicken or turkey. To flavor, use a taco or cajun spice or combine the meat with a salsa.
Top with a generous dollop of cottage cheese or sour cream and diced cucumber, bell pepper or scallions – delish!
21. Satisfying Slow Cookers
Slow cooker meals – they are great for any time of day. The great thing about slow cookers is you can put everything in the pot, set and forget.
In terms of lunches, you can cook these overnight while you’re sleeping. Fill up a container and take a hot meal for lunch. Or, make a big batch and reheat – that’s super easy.
>> Try this Chicken Chorizo Stew
22. Sandwiches
Sandwiches are always an easy go-to lunch option. With prediabetes and type 2 diabetes, you do need to be cautious about your bread choices, as two slices of regular bread is usually a minimum of 30g—that’s too much carbs at one meal!
But there are lots or lower carb bread options available now, so look around for options and choose a bread that’s lower in carbs and higher in fiber.
When you have that combination, you can have a ham salad sandwich with tomato, ham, cheese, and lettuce. Add some mayonnaise and mustard for extra flavor.
Or for another option, mix shredded rotisserie chicken with diced red onion, mayonnaise and pepper for a delicious creamy mix.
Add to your sandwich, layering lettuce top and bottom – thoroughly enjoyable!
Lunch On the Go Is Easier Than You Think?
So, now that you’ve seen these 20+ diabetic-friendly options for lunch on the go, do you realize the options are actually endless?
A little creativity helps, but knowing the best choices certainly makes things easier, right?
This information is just a small taste of the resources available to our members.
For a library of on-the-go resources at your fingertips, join us as a member today.
Very hard living in a retirement home
Any suggestions
It can be more difficult and the best course of action is to be proactive. If meals are often served, try to make the best choices available by focusing on portions, prioritizing vegetables, and choosing lean proteins. If possible, ask for modifications, like sauces on the side or substituting high-carb sides with extra veggies. Aim to eat your own healthy snacks or supplements to fill any nutritional gaps. Do the best you can!