Easy Lunch Ideas for Type-2 Diabetes

If you spend your days juggling between meetings, caring for your family, and tackling tasks that have nothing to do with self-care, chances are your midday meal has become an afterthought. However, if you have type-2 diabetes, making a healthy lunch a priority can have a significant impact on your weight and blood sugar levels. Making your meal at home is the simplest way to ensure that happens.

Simple and Tasty Lunch Ideas for People with Type-2 Diabetes

Maintaining a healthy diet is crucial for individuals with type-2 diabetes. Eating regular, balanced meals that are low in carbohydrates and high in protein and fiber can help manage blood sugar levels and prevent complications. However, coming up with easy and delicious lunch ideas can be a challenge. In this article, we will provide you with some simple and tasty lunch ideas for people with type-2 diabetes.

Turkey and avocado lettuce wraps

Lettuce wraps are a great alternative to bread or tortilla wraps, as they are low in carbohydrates and high in fiber. To make turkey and avocado lettuce wraps, simply fill large lettuce leaves with sliced turkey breast, mashed avocado, and diced tomatoes. You can add some salt and pepper for a dash of extra flavor.

Grilled chicken salad

Grilled chicken salad is a classic lunch option that is both healthy and satisfying. To make a grilled chicken salad, start with a bed of mixed greens, and add grilled chicken breast, sliced cucumbers, cherry tomatoes, and sliced almonds. For the dressing, you can use a vinaigrette made with olive oil, balsamic vinegar, and Dijon mustard.

Tuna and vegetable wrap

Tuna is a great source of protein, and when combined with vegetables, it makes for a healthy and delicious lunch option. To make a tuna and vegetable wrap, mix canned tuna with diced cucumbers, red peppers, and onions, and add a tablespoon of mayonnaise. Spread the mixture on a whole-grain tortilla, and roll it up.

Egg salad lettuce wraps

Egg salad is a classic lunch option that is easy to make and low in carbohydrates. To make egg salad lettuce wraps, boil a few eggs, and mash them with some mayonnaise, diced celery, and chopped parsley. Scoop the mixture onto large lettuce leaves and roll them up.

Chicken and vegetable stir-fry

Stir-fries are a quick and easy lunch option that can be made with a variety of vegetables and protein sources. To make a chicken and vegetable stir-fry, heat some olive oil in a pan, add sliced chicken breast, and stir-fry until cooked. Add sliced bell peppers, carrots, and broccoli, and continue to stir-fry until the vegetables are tender. Season with soy sauce and serve over brown rice.

Vegetable soup with grilled chicken

Soup is a comforting and filling lunch option that can be made in advance and reheated throughout the week. To make vegetable soup with grilled chicken, start by sautéing diced onions, celery, and carrots in olive oil until tender. Add chicken broth, diced tomatoes, and your favorite vegetables (such as spinach, zucchini, and bell peppers) and simmer until the vegetables are cooked. Grill some chicken breast and add it to the soup.

Green Salad with Quinoa and Low-Sugar Dressing

It doesn’t get much easier or healthier than a lunchtime salad. Start with 1 cup of greens, such as spinach, kale, or romaine lettuce. Add in another cup of non-starchy veggies, like carrots, tomatoes, or sweet peppers.

As it is said, “Anything crunchy and in season makes a good addition.” Then add ⅔ cup of cooked quinoa, which will provide a bit of protein (5 gm). Finally, drizzle 1 tablespoon of your salad dressing of choice over everything. However, be sure you steer clear of dressings high in sugar.

Roasted vegetable and hummus platter

Roast vegetables like bell peppers, eggplant, and zucchini, and serve with a side of hummus and whole grain pita wedges.

Stir-fried Vegetables with Brown Rice

This one tops the charts and is an easy alternative too. Saute vegetables like bell peppers, broccoli, zucchini, and carrots in a bit of oil and add cooked brown rice. Season with salt, pepper, and herbs.

Spinach and Mushroom Omelette

This variety tastes yummy! Cook spinach and mushrooms with a bit of oil, then pour beaten eggs over them. Fold the omelette in half, and serve.

We are sure you are now happy with all the recipe ideas we have brought to you. Do give these a try and let us how successful it has been.


There are many delicious and easy lunch ideas for people with type-2 diabetes. By focusing on whole foods that are low in carbohydrates and high in fiber and protein, you can help manage blood sugar levels and prevent complications.

Updated on: 31-Mar-2023


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