Diabetes-Friendly Brown-Bag Lunch Ideas

Creative Work Lunch Ideas to Help You Stick to Your Diabetes Meal Plan

Couscous salad
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Whether you're headed back to school or brown-bagging it at work, these diabetic lunch ideas will have you anticipating your lunch break all morning!

Packing a lunch rather than buying one gives you a little extra planning time to pick foods that will be compliant with your meal plan. Changing up your lunch on a daily basis also helps you stick to your plan by preventing boredom. 

Here are my five ideas -- one for each day of the work week -- that are low in fat, low glycemic and high in lean protein and fiber.

There is  even a PB&J sandwich for the kid in all of us and a vegetarian option.

 Add a 16-ounce sugar-free beverage or water to round out each of these five meal ideas.

Grain-Based Salad Lunch (510 calories, 56% from carbohydrate):

  • 1/2 cup chickpeas
  • 2/3 cup cooked barley, brown rice or quinoa
  • 3 ounces cooked and diced skinless chicken breast
  • 1/2 diced red pepper
  • 2 tablespoons reduced-fat raspberry-walnut salad dressing
  • 8 chopped dried apricot halves

Lunchables Lunch (505 calories, 54% from carbohydrate):

  • 10 low-fat whole-wheat crackers
  • 3 ounces sliced turkey breast
  • 2 ounces sliced low-fat cheese
  • 1 apple
  • 1 cup baby carrots
  • 3 gingersnaps

Wrap Sandwich Lunch (496 calories, 57% from carbohydrate):

  • 2 Low-Fat Turkey and Ham Wraps
  • 1 cup sliced cucumbers
  • 1 clementine
  • 6 almonds

Old, Faithful PB&J Sandwich (460 calories, 53% from carbohydrate):

  • Peanut Butter and Jelly Sandwich made with 2 tablespoons peanut butter, 2 teaspoons diet jelly, and 2 slices of whole-wheat bread
  • 1 orange
  • 6 ounces fat-free yogurt

Veggie Lunch (450 calories, 59% from carbohydrate):

  • 15 baked snack chips and 1 sliced red pepper
  • 1/3 cup hummus for dipping
  • 1 large fresh pear
  • 1 ounce low-fat Cheddar cheese
  • 4 walnuts

Here Are More Diabetic-Friendly Lunch Ideas

Bringing a lunch from home is the safest way to go if you brown bag it to work or school, but you still have to watch the calories, fat grams, and carbs.

These ideas should help keep you or your child on track.

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