Come home to a warming bowlful of this filling, low-fat soup. Cook up a batch of fresh, low-calorie celery soup for a healthy and filling veggie lunch or supper.

Serve with chunks of crusty bread. Blackberries are delicious in savoury sauces, and this version is the perfect match for the richly flavoured venison. The perfect caramelised carrots to accompany any roast - try them alongside your Sunday lunch or Christmas turkey.

This one pot stew uses up all your roast dinner leftovers in one go and has a great honey mustard tang. This simple but festive recipe will see you cooking sea bass in no time at all. Look no further for a fruity dessert that's both delicious and nourishing.

Instead of calling the Indian takeaway, make your own easy chicken jalfrezi. Our healthy curry recipe also has two of your 5-a-day and a good dose of vitamin C.

A smart veggie starter that will impress even the biggest foodie at your dinner table. Enjoy these guilt-free roast potatoes - they contain around 6g fat compared to the usual 14g!

This post-Christmas curry is full of flavour and so easy to make - even better, it's all cooked in one pan, so there's very little washing up. Serve these chargrilled vegetables with torn buffalo mozzarella, for a lovely starter or light supper. A soufflé to start always gives your dinner party a 'wow' factor and this make-ahead recipe gives you more time to be the perfect host.

A luxurious seafood soup that is rich in flavour, perfect for formal entertaining and low in calories too. Using a mixture of quinoa and rice gives a light texture and lovely nutty flavour to this dish. Give your system a boost of iron with this low-fat yet satisfying roast pork recipe.

This low-fat soup is packed with flavour and so simple to cook. A healthy Cajun-inspired rice pot recipe that's bursting with spicy Spanish sausage, sweet peppers and tomatoes. Great as an easy dessert for Sunday lunch, then use for breakfasts and midweek puds.

Add a crunchy twist to a classic salmon recipe to create a simple yet special supper. This wonderfully light salad is packed with easy-to-find seasonal ingredients and makes a great Christmas starter.

If you're after something a bit lighter than potato-packed fishcakes, try these simple salmon burgers with ginger, soy sauce and coriander. A healthy burger that's filling too. These are great for anyone after a satisfying bite low in calories.

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Price Transparency. Medical Professionals. Clinical Trials. Mayo Clinic Alumni Association. 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.

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:. 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:.

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:. 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:.

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. 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. 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. NIH National Institute of Diabetes and Digestive and Kidney Diseases.

American Diabetes Association. Facilitating Behavior Change and Well-being to Improve Health Outcomes: Standards of Medical Care in Diabetes— Diabetes Care.

Evert AB, Dennison M, Gardner CD, et al. Nutrition therapy for adults with diabetes or prediabetes: A consensus report. The American Diabetes Association. Diabetes superfoods.

Harvard School of Public Health.

Mix it up with different flavors of hummus and different types of vegetables depending on your mood. Canned salmon is a valuable pantry staple and a practical way to include heart-healthy omegarich fish in your diet.

Here, we combine it with avocados in an easy no-cook meal. Take canned tuna to new heights by adding creamy cannellini beans, fresh dill and a tangy Dijon dressing. This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber.

Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don't need to massage or cook it to make it tender. When you boil eggs ahead of time, it's easy to create a lickety-split and delightful lunchtime egg salad.

And using the flavorful leafy carrot tops in it is like getting herbs for free. This easy salad is great for using up any small amounts of leftover canned foods and produce you have on hand. Try it once and we think you'll agree: Topping avocado toast with an egg is a near-perfect breakfast.

A tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. Make these wraps ahead of time for a grab-and-go lunch or dinner.

A few wedges of warm pita finish off the meal perfectly. This no-cook bean salad is a delicious way to use summer's best cherry or grape tomatoes and juicy cucumbers for a light dinner or lunch.

Fresh basil elevates an easy vinaigrette recipe that dresses up this simple salad into something extraordinary. This salad with lentils, feta and apple is a satisfying vegetarian entree to whip together for lunch.

To save time, swap in drained canned lentils—just make sure to look for low-sodium and give them a rinse before adding them to the salad.

This healthy version of a deli salad combines hearty quinoa and chickpeas with small amounts of ham and mozzarella, so you get all of the flavor without overdoing it on the sodium.

This healthy quinoa salad is great as dinner and doubles as a delicious lunch the next day. A bold, smoky marinade elevates roasted cauliflower in this meal-prep version of our popular Chipotle-Lime Cauliflower Tacos.

To cut down on prep time for these healthy taco bowls, look for precut cauliflower in the produce department.

You can also save time by using microwaveable quinoa pouches instead of cooking quinoa. Quick-pickle some onions the night before to put a delicious twist on your healthy lunch wrap.

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Dark green lacinato kale contrasts with the warm tones of bell peppers and tomatoes in this healthy green goddess salad recipe. This quick lunch recipe is loaded with heart-healthy omega-3s thanks to the canned sockeye salmon.

If you're bringing this sandwich for lunch, keep the salmon salad separate and stuff the pita just before eating. This vibrant bowl is packed with nutrients to keep you full for hours. Look for precooked lentils in the refrigerated section of the produce department.

Shredded chicken and chopped green apples are a delightful combination in this quick and easy curried sandwich wrap. Use limited data to select advertising. Create profiles for personalised advertising.

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By Dillon Evans. Dillon Evans. Dillon Evans fell in love with cooking at a very young age. He remembers the novel experiences of microwaving a bowl of oatmeal without his parents' permission and asking to make his mother's morning pot of coffee.

DFH is the ADA's one-stop-shop for making easy, diabetes-friendly recipes. Here's what you can do on DFH:. Sign up for our DFH e-newsletter to receive featured recipes and beneficial nutrition-related articles and events delivered straight to your inbox every month!

The American Diabetes Association ® has partnered with the chefs at Homemade to help you learn how to make tasty. Breadcrumb Home Navigating Nutrition Diabetes-Friendly Recipes. Read More. Learn More. Here's what you can do on DFH: - Find options for every meal snacks and desserts too!

Nutrition Resources Delivered Monthly Sign up for our DFH e-newsletter to receive featured recipes and beneficial nutrition-related articles and events delivered straight to your inbox every month!

Sign Me Up. Not only are whole grain tortillas versatile and delicious, but they can also be a great addition to your lunch if you have diabetes. In fact, one large whole grain tortilla contains nearly 7 grams of fiber to help keep blood sugar levels steady 9.

For an easy lunch, add your favorite spread, like hummus or tzatziki, to a whole grain tortilla with some fresh veggies and your choice of protein. Whole grain pasta can be a healthy alternative to refined flour pasta, especially if you have diabetes. Compared with regular pasta , whole grain pasta contains more than twice as much fiber per cooked cup grams 10 , In one small study, whole grain pasta was also more effective at reducing hunger and promoting feelings of fullness than refined pasta For the best results, load up on the veggies and include a good source of protein with your pasta, such as chicken, salmon, ground beef, or legumes.

Chicken is jam-packed with protein, providing nearly 24 grams per 3-ounce gram serving One review of 13 studies reported that following a high protein diet could reduce insulin resistance in people with type 2 diabetes, which could potentially improve blood sugar control Chicken is also easy to add to a variety of recipes and can be grilled, baked, roasted, or stir-fried.

Often found in convenient cans , packets, and pouches, tuna can be a healthy lunch option, high in protein and omega-3 fatty acids.

In one study, consuming a high protein, low glycemic index diet supplemented with omega-3 fatty acids improved blood sugar control and decreased belly fat in 30 people with type 2 diabetes You can easily add tuna to pasta, salad dishes, wraps, sandwiches, and casseroles for a healthy weekday lunch.

Turkey boasts a good amount of protein in each serving, with almost 25 grams in just 3 ounces 85 grams Sliced turkey is perfect for wraps, pitas, and sandwiches.

You can also try adding ground turkey to pasta dishes, taco salads, rice bowls, or homemade burger patties. In fact, soy protein may benefit both blood sugar control and insulin sensitivity 18 , Additionally, because it easily absorbs the flavor of the foods you pair it with, tofu is an incredibly versatile ingredient.

Try adding it to veggie bowls, curries, soups, salads, or sandwiches for an easy make-ahead lunch. Although eggs are a beloved breakfast staple, they can also be a great addition to your midday meal. Though research has turned up conflicting results, several studies have found that regularly eating eggs could improve blood sugar levels and insulin sensitivity for people with type 2 diabetes 20 , Eggs are also versatile.

For instance, hard-boiled eggs can bump up the protein content of salads and sandwiches, while scrambled eggs work well in wraps, veggie skillets, or rice dishes.

Rich in fiber, iron, vitamin A, and vitamin C, spinach is one of the most nutrient-dense foods on the planet It also contains beneficial compounds like thylakoids, which have been shown to enhance insulin sensitivity, improve blood sugar control, and support feelings of fullness in human and animal studies 23 , 24 , Plus, there are plenty of creative ways to enjoy spinach for lunch that go beyond salads.

For example, try adding it to curries, soups, pasta dishes, or wraps. You can also sauté spinach and sprinkle it with some salt, pepper, and garlic for a simple side dish. Apples are high in fiber and have a low glycemic index , making them a great dietary addition for people with diabetes 26 , Apples can be enjoyed in place of dessert to help satisfy your sweet tooth.

For example, try pairing them with a sprinkle of cinnamon or some nut butter. Alternatively, add sliced apples to chicken salads, grilled sandwiches, or even quesadillas for extra flavor.

Broccoli is highly nutritious, boasting nearly 3 grams of fiber in each cup 91 grams It may also help stabilize blood sugar levels. For instance, one small study in 13 adults found that eating cooked broccoli alongside mashed potatoes reduced blood sugar and insulin levels more than eating mashed potatoes alone For a healthy lunch, try pairing roasted broccoli with brown rice, grilled chicken, and other veggies like zucchini, Brussels sprouts, or carrots.

Grapefruit has a unique tart, tangy flavor, perfect for bringing a refreshing zing to your lunch. It also has a low glycemic index and has been shown to support healthy blood sugar and insulin levels in some animal studies 31 , Try making a tasty side salad for lunch by pairing fresh grapefruit with arugula, sliced avocado, cucumber, and a drizzle of olive oil.

Cauliflower is a nutritious vegetable packed with essential vitamins and minerals, including vitamin C, folate, and vitamin K Probiotic yogurt, in particular, is a type of yogurt that contains beneficial bacteria. Opt for plain, unsweetened yogurt and top with nuts, seeds, and a bit of fresh fruit as a healthy dessert to help round out your meal.

Dark chocolate is loaded with anti-inflammatory antioxidants , which have been tied to a long list of potential health benefits Interestingly, research also suggests that certain compounds found in dark chocolate could help slow the progression of type 2 diabetes, prevent insulin resistance, and protect heart health With around 6 grams of protein per ounce 28 grams , cheese can boost the nutritional value of your lunch Be sure to select a type of cheese that is low in sodium, then add it to soups, salads, sandwiches, casseroles, or pasta.

There are many healthy lunch options that are good for people with diabetes. These meals are rich in protein and fiber from nutrient-dense ingredients that help you meet your dietary needs.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Balanced, nutrient-dense meals and snacks can promote better blood sugar management. Here are 15 healthy breakfast ideas for people with diabetes. A balanced diet can help manage blood sugar levels with type 2 diabetes.

Learn about the best type 2 diabetes diets and meals plans. Healthline's seven-day type 2 diabetes meal plan has 21 recipes, with something for everyone.

Every recipe has been tested by a professional chef and…. From Indian curries to chocolate cake, these are some of the best places to find diabetes recipes on the web. Quinoa is a highly nutritious whole grain full of protein, minerals, fiber, and antioxidants.

Only in the past three decades have researchers begun to…. Having diabetes means watching what you eat, whether that's cutting out extra sugars or using spices in new ways. Is ginger safe to eat? Learn more.