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Tasty and healthy brown bag lunch ideas for people with diabetes

brown bag lunch ideas for people with diabetes

Packing a healthy lunch for work or school is one of the best ways you can trim your budget – and your waistline! Opt out of eating pricey, calorie-laden fast food and take 10 minutes the night before to pack a lunch that you'll look forward to and feel good about eating. Here are some brown bag lunch ideas for people with diabetes, or for anyone!

When you’re packing a healthy lunch, you’ll want to think about including all of the following components:

  • Vegetables – a leafy green salad, veggie sticks or cooked vegetables in a soup, stew or pasta
  • Fruit – fresh, canned (unsweetened), or dried
  • A grain product (whole grain or enriched) such as bread, tortilla wraps, bagels, buns, crackers, pasta, rice, muffins
  • A milk product or substitute – milk, yogurt, cheese, yogurt drink, or fortified soy beverage
  • Lean meat or a meat alternative – fish, poultry, egg, peanut butter, hummus or other legumes
Tips for making packed lunches easily and quickly

·       Enjoy leftover lunches based on the previous night’s dinner: the leftovers from a roasted chicken will make a perfect chicken sandwich the next day.

·       Fixing a batch of chili or a stew? Make it a big one, and freeze the leftovers in single-serving containers.

·       Think of fruits that require no or little preparation: throw an apple, orange or banana into your lunch box, and you’re good to go.

·       Bite-sized veggies – such as cherry tomatoes and baby carrots – require no preparation (beyond washing them!).

·       Pack thirst-quenching water in reusable water bottles, and leave them in the fridge – you can grab one as you’re packing lunch.

Here are some great ideas for a weeks’ worth of tasty, healthy brown bag lunches to keep you satisfied!

Day Lunch idea
Monday ·       Hummus with whole-grain crackers

·       Chopped red peppers, celery sticks and carrots

·       Banana

·       Glass of low-fat milk

Tuesday ·       Garden salad with tomato, cucumber, and baby carrots, topped with grilled salmon

·       Orange

·       Low-fat yogurt

Wednesday ·       Bowl of chili

·       Whole wheat bun

·       Cherry tomatoes and zucchini sticks

·       Glass of soy milk

·       Grapes

Thursday ·       Salad with tuna, egg, green beans and tomatoes, with olive oil and balsamic vinegar dressing

·       Whole grain crackers

·       Glass of low-fat milk

·       Berries

Friday ·       Whole wheat pita, filled with lettuce and roast chicken

·       Light Caesar salad dressing

·       Baby carrots

·       Apple

·       Low-fat yogurt

For more healthy eating ideas, click here.

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Diabetes Care Community is the author of articles on a wide range of diabetes topics. All of these articles are written to a high standard of quality. They are reviewed for accuracy with health care professionals and, wherever possible, will adhere to the Canadian 2013 Diabetes Clinical Practice Guidelines. It is our wish that you find our articles helpful. We welcome your feedback and comments.