Nutrition Facts
1-1/2 cups chicken mixture: 251 calories, 11g fat (3g saturated fat), 74mg cholesterol, 447mg sodium, 8g carbohydrate (5g sugars, 3g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 2 fat, 1 vegetable.
Whip up this simple lunch and pack it in a container for a meal that's full of savory lean protein and vitamin C.
Go To Recipe
2 cups: 367 calories, 11g fat (2g saturated fat), 62mg cholesterol, 450mg sodium, 39g carbohydrate (8g sugars, 6g fiber), 29g protein. Diabetic exchanges: 3 lean meat, 2-1/2 starch, 1/2 fat.
This chicken lunch is amped up with curry, which is the perfect blend of spices for an anti-inflammatory boost.
Learn more about the best foods for diabetics.
2 tacos: 284 calories, 6g fat (2g saturated fat), 64mg cholesterol, 678mg sodium, 30g carbohydrate (5g sugars, 5g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 starch.
This is a tasty high-protein lunch with a vitamin C kick!
1 chicken breast half with 1/2 cup salsa: 265 calories, 9g fat (2g saturated fat), 94mg cholesterol, 536mg sodium, 9g carbohydrate (4g sugars, 3g fiber), 36g protein. Diabetic Exchanges: 5 lean meat, 1 fat, 1/2 starch.
Try this lean protein lunch with a natural sweetness and healthy fat.
1-1/2 cups: 418 calories, 12g fat (2g saturated fat), 165mg cholesterol, 611mg sodium, 40g carbohydrate (10g sugars, 4g fiber), 36g protein. Diabetic Exchanges: 5 lean meat, 2-1/2 starch, 1 fat.
Try this simple lunch to get a good amount of fiber and protein.
2 kabobs: 389 calories, 16g fat (2g saturated fat), 66mg cholesterol, 444mg sodium, 15g carbohydrate (9g sugars, 4g fiber), 45g protein. Diabetic Exchanges: 5 lean meat, 2 vegetable, 2 fat.
You've got to love healthy omega-3 fats in this simple and tasty tuna lunch.
1-1/2 cups: 227 calories, 7g fat (1g saturated fat), 63mg cholesterol, 492mg sodium, 15g carbohydrate (6g sugars, 5g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1/2 fat.
This low-carb lunch maxes out out on good-for-you ingredients with riced cauliflower.
3 cups: 239 calories, 5g fat (0 saturated fat), 56mg cholesterol, 276mg sodium, 21g carbohydrate (9g sugars, 5g fiber), 32g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1/2 starch, 1/2 fat.
Simple salads make a great lunch with protein and veggies balanced in a bowl.
2 tacos: 329 calories, 8g fat (3g saturated fat), 98mg cholesterol, 599mg sodium, 29g carbohydrate (3g sugars, 6g fiber), 38g protein. Diabetic Exchanges: 5 lean meat, 2 starch.
Bursting with healthy fats and antioxidant goodness, these tacos will energize your afternoon.
1 chicken breast half with 1 cup bean mixture: 294 calories, 10g fat (3g saturated fat), 102mg cholesterol, 681mg sodium, 12g carbohydrate (5g sugars, 4g fiber), 37g protein. Diabetic Exchanges: 5 lean meat, 1 vegetable, 1 fat.
Try this lean protein lunch for some umami-rich, vitamin C goodness.
1 serving: 315 calories, 4g fat (1g saturated fat), 64mg cholesterol, 708mg sodium, 40g carbohydrate (3g sugars, 3g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable.
Pork tenderloin is a lean protein that goes well with noodles and vegetables in this lazy day lunch.
1 serving: 293 calories, 16g fat (2g saturated fat), 83mg cholesterol, 663mg sodium, 6g carbohydrate (1g sugars, 3g fiber), 33g protein. Diabetic Exchanges: 5 lean meat, 3 fat, 1 vegetable.
There's nothing easier than these low-carb tacos made with omega-3 rich fish and vegetables, sans the taco shell.
1 cup couscous with 1/2 cup chicken mixture (calculated without peanuts): 320 calories, 9g fat (1g saturated fat), 54mg cholesterol, 442mg sodium, 35g carbohydrate (9g sugars, 5g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.
This simple lunch is loaded with lean protein and fiber to keep your appetite and blood sugar stable throughout the afternoon.
1 breast half with 2-1/2 cups salad: 282 calories, 11g fat (3g saturated fat), 86mg cholesterol, 717mg sodium, 12g carbohydrate (6g sugars, 3g fiber), 33g protein. Diabetic Exchanges: 4 lean meat, 2 vegetable, 1 fat.
Toss greens with lean protein in this lunchtime dish for the perfect balance to stabilize blood sugar throughout the day.
3/4 cup stir-fry with 1/2 cup rice: 269 calories, 4g fat (1g saturated fat), 60mg cholesterol, 349mg sodium, 32g carbohydrate (7g sugars, 3g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat.
Toss veggies into a wok with turkey breast and you've got a simple and nourishing lunch.
2 tacos: 308 calories, 12g fat (2g saturated fat), 56mg cholesterol, 299mg sodium, 28g carbohydrate (2g sugars, 6g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 2 fat.
This dish has healthy fats from fish and guac, which makes it a satisfying meal.
1 serving: 328 calories, 11g fat (3g saturated fat), 46mg cholesterol, 710mg sodium, 25g carbohydrate (3g sugars, 8g fiber), 31g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1-1/2 fat.
This lean red meat salad loaded with veggies gives you a good dose of iron, protein and fiber.
2 tacos: 278 calories, 10g fat (2g saturated fat), 55mg cholesterol, 214mg sodium, 26g carbohydrate (5g sugars, 5g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fat.
Toss veggies and fish into a taco shell for a quick and nourishing on-the-go lunch.
1 tuna steak with 1 cup salad: 409 calories, 16g fat (2g saturated fat), 77mg cholesterol, 517mg sodium, 20g carbohydrate (3g sugars, 6g fiber), 45g protein. Diabetic Exchanges: 5 lean meat, 3 fat, 1 starch, 1 vegetable.
You can't go wrong with this high fiber and healthy fat lunch to keep your blood sugar stable as you go about your day.
1 cup: 406 calories, 12g fat (3g saturated fat), 180mg cholesterol, 307mg sodium, 40g carbohydrate (2g sugars, 9g fiber), 33g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 1 fat.
This make a great next-day lunch, with a high-protein kick and high fiber to keep your blood sugar stable and your metabolism humming along.
1 chicken breast half with 1 cup vegetable mixture (calculated without baguette): 247 calories, 8g fat (1g saturated fat), 63mg cholesterol, 703mg sodium, 16g carbohydrate (6g sugars, 3g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 fat, 1/2 starch.
You gotta love the ease of this chicken-plus you get protein and fiber to keep your appetite satisfied all afternoon.
1 fillet with 1 cup kale mixture: 359 calories, 13g fat (2g saturated fat), 83mg cholesterol, 645mg sodium, 24g carbohydrate (0 sugars, 6g fiber), 39g protein. Diabetic Exchanges: 5 lean meat, 2 fat, 1-1/2 starch.
This zippy kale dish is loaded with antioxidants and a good dose of fiber to nourish your brain and body.
2 tacos: 354 calories, 15g fat (3g saturated fat), 63mg cholesterol, 474mg sodium, 30g carbohydrate (4g sugars, 6g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.
Just add avocado to this salsa and you've got a lunch that's loaded with potassium and healthy fat to keep your blood sugar stable for hours.
1 chicken breast half with 1 cup vegetable mixture: 304 calories, 12g fat (2g saturated fat), 100mg cholesterol, 389mg sodium, 11g carbohydrate (6g sugars, 3g fiber), 38g protein. Diabetic Exchanges: 5 lean meat, 2 vegetable, 1 fat.
Color this energizing protein dish well with a mix of veggies to keep your brain and body happy all afternoon.
Nutrition Facts
1 serving: 342 calories, 9g fat (1g saturated fat), 56mg cholesterol, 767mg sodium, 32g carbohydrate (4g sugars, 7g fiber), 35g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1-1/2 fat.
1-2/3 cups: 252 calories, 9g fat (2g saturated fat), 67mg cholesterol, 468mg sodium, 15g carbohydrate (4g sugars, 4g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 fat.
Pack this chicken and veggie dish in a container for a nourishing lunchtime fix.
Nutrition Facts
3 lettuce wraps: 259 calories, 12g fat (3g saturated fat), 78mg cholesterol, 503mg sodium, 12g carbohydrate (6g sugars, 3g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 starch, 1/2 fat.
Nutrition Facts
2 cups: 340 calories, 12g fat (2g saturated fat), 138mg cholesterol, 716mg sodium, 35g carbohydrate (6g sugars, 7g fiber), 25g protein. Diabetic Exchanges: 2 starch, 3 lean meat, 1 vegetable, 1 fat.
Nutrition Facts
2 cups salad with 3 ounces cooked tuna: 294 calories, 12g fat (2g saturated fat), 51mg cholesterol, 306mg sodium, 16g carbohydrate (7g sugars, 3g fiber), 32g protein. Diabetic Exchanges: 4 lean meat, 2 fat, 1 vegetable, 1/2 starch.
Nutrition Facts
1 fillet with 1-1/4 cups vegetables: 329 calories, 15g fat (3g saturated fat), 67mg cholesterol, 283mg sodium, 25g carbohydrate (7g sugars, 4g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1-1/2 fat.
Nutrition Facts
3 cups: 239 calories, 9g fat (1g saturated fat), 172mg cholesterol, 181mg sodium, 16g carbohydrate (7g sugars, 6g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable, 1/2 fruit.
Nutrition Facts
1 serving: 229 calories, 9g fat (2g saturated fat), 63mg cholesterol, 274mg sodium, 13g carbohydrate (8g sugars, 3g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable.
Nutrition Facts
1 wrap: 372 calories, 14g fat (3g saturated fat), 65mg cholesterol, 607mg sodium, 32g carbohydrate (6g sugars, 6g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.
Nutrition Facts
1-1/4 cups: 320 calories, 7g fat (2g saturated fat), 74mg cholesterol, 364mg sodium, 39g carbohydrate (0 sugars, 7g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 2 fruit, 1 vegetable.
Nutrition Facts
1 serving: 233 calories, 6g fat (2g saturated fat), 62mg cholesterol, 458mg sodium, 18g carbohydrate (2g sugars, 3g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 1 starch.
Nutrition Facts
1 fillet with 3/4 cup sauce: 271 calories, 8g fat (1g saturated fat), 65mg cholesterol, 746mg sodium, 17g carbohydrate (9g sugars, 4g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1-1/2 fat.
Nutrition Facts
1 cup shrimp mixture with 3/4 cup quinoa: 330 calories, 8g fat (3g saturated fat), 138mg cholesterol, 451mg sodium, 37g carbohydrate (6g sugars, 5g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1/2 fat.
Nutrition Facts
1-3/4 cups: 332 calories, 14g fat (3g saturated fat), 75mg cholesterol, 500mg sodium, 26g carbohydrate (7g sugars, 6g fiber), 29g protein. Diabetic Exchanges: 3 medium-fat meat, 2 vegetable, 1 starch, 1 fat.
Nutrition Facts
1 gyro: 248 calories, 4g fat (2g saturated fat), 66mg cholesterol, 251mg sodium, 22g carbohydrate (4g sugars, 3g fiber), 30g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1/2 fat.
Nutrition Facts
1 serving: 270 calories, 2g fat (1g saturated fat), 83mg cholesterol, 658mg sodium, 23g carbohydrate (4g sugars, 7g fiber), 38g protein. Diabetic Exchanges: 5 lean meat, 1 starch, 1 vegetable.
Nutrition Facts
1 serving: 231 calories, 3g fat (1g saturated fat), 63mg cholesterol, 818mg sodium, 22g carbohydrate (8g sugars, 3g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable.
Nutrition Facts
1 chicken breast half with 2/3 cup puree: 328 calories, 8g fat (1g saturated fat), 94mg cholesterol, 348mg sodium, 28g carbohydrate (10g sugars, 5g fiber), 37g protein. Diabetic Exchanges: 5 lean meat, 2 starch, 1/2 fat.
Nutrition Facts
1 cup: 216 calories, 3g fat (1g saturated fat), 63mg cholesterol, 517mg sodium, 17g carbohydrate (1g sugars, 4g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 1 starch
Nutrition Facts
2 tacos: 284 calories, 5g fat (1g saturated fat), 124mg cholesterol, 278mg sodium, 26g carbohydrate (2g sugars, 4g fiber), 35g protein. Diabetic Exchanges: 5 lean meat, 1-1/2 starch, 1/2 fat.
Nutrition Facts
1 serving: 323 calories, 13g fat (3g saturated fat), 77mg cholesterol, 612mg sodium, 25g carbohydrate (7g sugars, 4g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 starch, 1 fat.
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