12 Easy Lunch Ideas for Type 2 Diabetes

It doesn’t get much easier — or healthier — than a lunchtime salad.

Finally, drizzle 1 tablespoon (tbsp) of your salad dressing of choice (Arévalo suggests balsamic vinaigrette) over everything. However, be sure you steer clear of dressings that are high in sugar. Check the nutrition label and choose one with no more than 5 g of sugar per serving, Arévalo says.

A sandwich can be a quick, diabetes-friendly lunch option as long as you’re smart about your choice of bread, meat, and cheese.

First, choose a bread that’s flat. “Bagels and rolls have too many calories and carbs,” Arévalo explains. Whole-grain breads, which have more protein and fiber, are another good way to limit your carb count.

Then you want to load up your sandwich with crunchy vegetables like romaine lettuce, tomato, cucumber, and onions. The more flavor that’s coming from veggies rather than deli meats and cheeses, the better.

If you’re looking for diabetes-friendly condiments, opt for mustard; avoid butter, mayo, and ketchup, which tend to add unnecessary calories and fat, Arévalo says.

If you’re a fan of soup, try a bean-based option.

Opt for bean soups that are low in fat and sodium — ideally no more than 3 g of fat and no more than 500 milligrams (mg) of sodium per serving, Swift says.

Julie Stefanski, RDN, CDCES, a Baltimore-area nutritionist and diabetes expert, suggests pairing the soup with a low-fat cheese stick and ¼ cup of hulled, unsalted sunflower seeds to make the meal heartier. Or skip the cheese and replace it with a side salad or fruit.

Pasta can be tricky territory for people with type 2 diabetes. “[Pasta] usually gives you too many carbs and calories,” Arévalo explains. Pasta is extremely carbohydrate-dense, and you can easily find yourself eating far more than you had planned.

The solution? Start with whole-grain noodles, or use noodles made from legumes like chickpeas, which add protein and fiber and replace simple starches with complex carbohydrates.

She also suggests adding non-starchy veggies, wilted greens, onions, and tomatoes to fill you up without drastically increasing your carb count. “The more, the better!” Swift says.

You can enjoy a generous serving of tomato sauce (1 cup or more), but watch out for rich meaty, oily, or creamy sauces, which may contain more fat than you want. Feel free to include lean protein such as ground turkey. “Protein does not raise blood sugar as quickly or as greatly as foods high in sugar or options from the grain group,” says Stefanski.

When done right, pizza can fit into any healthy meal plan, including one for type 2 diabetes. The key is to look for a pizza with a thin crust to reduce the carb count. Thin whole-wheat or cauliflower crusts are even better.

When it comes to toppings, veggies are always best, though chicken is fine, Arévalo says. And for veggies, whether fresh or cooked, the more the better: “There are some pizzas that look like they have a salad on top — that’s the one you want,” Arévalo says. Consider asking for half of the cheese, and pass on processed meats like pepperoni.

Stick to one slice if you’re watching your weight, Arévalo says. If not, don’t exceed two. “Two slices of a 14-inch, thin-crust pizza can fit into a quick lunch for anyone with diabetes,” Swift says.

You can also make your own pizza at home so you can control the ingredients.

If you love tucking into a warm bowl of stir-fry takeout, try whipping up your own version at home. “Homemade stir-fry will generally be much lower in carbohydrates than takeout,” Swift says. Hidden carbs and extra fats can lurk in breaded and fried meats, as well as the cornstarch- or sugar-laden sauces that are commonly featured on takeout menus, she adds, all of which makes a homemade stir-fry a healthier option.

Start with ⅔ cup of cooked brown rice. Top it with plenty of cooked vegetables like green peppers, onions, broccoli, bok choy, celery, and carrots (a variety is best!); then add a few ounces of lean protein like chicken, tofu, edamame, or beans. Cover your creation with 1 tbsp of low-sodium soy sauce.

Here's an easy, variety-packed option recommended by Stefanski: Combine a few smart snack foods to create a well-rounded meal.

For a simple, diabetes-friendly seafood lunch, try deconstructed sushi rolls. “Think of all the components of sushi without having to roll it,” says Amy Kimberlain, a Miami-based registered dietitian nutritionist and diabetes specialist.

To make yourself a sushi bowl, top ⅔ cup of cooked brown rice with a few ounces of roasted salmon or tuna. You can also use canned salmon or tuna if you prefer — just be sure to choose one that’s lower in sodium and packed in water, Kimberlain says. From there, add avocado and as much sliced cucumber and roasted seaweed as you want. (You can find prepackaged roasted seaweed at the grocery store.) Add 1 tbsp of low-sodium soy sauce, and sprinkle with green onions and sesame seeds, if you’d like.

If you’re a fan of the zingy mayo-based sauce that gets drizzled over spicy tuna rolls, Kimberlain recommends a healthier, homemade spin: She blends nonfat Greek yogurt with chopped spicy peppers, hot sauce, and lime juice.

A sandwich wrap is one healthy meal you can eat right out of your hands.

Start with a whole-wheat tortilla or pita (look for one with no more than 30 g of carbs). Spread it with 1 tbsp of hummus or pesto, then add 1 to 3 oz of a lean protein of your choice. Then go crazy with veggies like lettuce, avocado, tomatoes, cucumbers, bell peppers, and shredded carrots.

Burrito bowls make a versatile, tasty lunch.

“For the base of the bowl, I always recommend starting with a whole grain and beans,” Kimberlain says. Mix ½ cup of beans (black beans or kidney beans are always good choices) with ⅓ cup of brown rice. Throw in as many non-starchy veggies (lettuce, spinach, and salsa are all great options) as you’d like.

Your burrito bowl already has plenty of protein, so adding a lean meat or protein source is optional. Top everything with a dollop (roughly 1 tbsp) of plain nonfat Greek yogurt in place of sour cream, a squeeze of lime, and a sprinkle of chopped cilantro.

Tuna salad and toast are a perfect pair. Whip up this diabetes-friendly version, courtesy of Stefanski.

To make the tuna salad, stir together one flavored tuna packet (packed in water) with half an avocado, 1 tbsp of olive oil–based mayo, and ¼ cup of chopped veggies (onion, celery, or radish). Spoon the entire mixture onto a slice of whole-grain toast.

More Healthy Lunch Tips for Managing Type 2 Diabetes

To better control type 2 diabetes, keep these healthy lunch tips in mind:

• Make non-starchy vegetables and fruit the focus of every meal you can — your goal should be to make these healthy plant-based options about half of every lunch.

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• As for carbohydrates, aim for 30 to 45 g if you’re a woman and 45 to 60 g if you’re a man, says Kimberlain.
• Go easy on the salad dressing — 1 tbsp should do. “A light vinaigrette dressing is a better option than a creamy one,” Swift says.
• Pick whole-grain carbs, like whole-wheat bread and brown rice, instead of refined carbs, like baked goods and candy.
• Watch portion sizes. Start by switching to an 8-inch plate (or smaller), Arévalo says. From there, pay attention to how you feel after meals: “If you often feel excessively full or sick after eating, start by serving yourself about half as much,” Stefanski suggests. “Eat slowly, and tune in to when you start to get full.”
• Avoid fried foods.
• Choose lean protein sources, such as grilled chicken, tuna, seafood, and turkey (aim for 93 or 99 percent lean), and stick to 3 to 4 oz per meal, Kimberlain says. Beans, legumes, and tofu are also excellent options.
• Since your lunch already contains carbs and calories, stick to water or unsweetened tea to avoid tacking more onto your meal, Stefanski says.

If you’d like some more lunch ideas, talk to your healthcare provider and request a consultation with a certified diabetes care and education specialist or a registered dietitian. Your nutritional needs will vary depending on your unique situation and preferences, and an expert can help create a meal plan that is right for you.

The Takeaway

• It’s important for people with diabetes to pay close attention to their carbohydrate intake, which makes starchy meals like sandwiches and pasta especially challenging.
• Your healthcare providers may also want to limit your saturated fat or sodium intake, which means avoiding rich meats and sauces.
• Simple recipes make it easy to prep healthy lunches at home to eat at work or on the go.
• Make non-starchy vegetables and lean protein the focus of your meal, creating satisfying meals that don’t spike your blood sugar levels.