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Photo:Photographer: Rachel Marek, Prop stylist: Holly Dreesman, Food stylist: Gabriel Greco
Photographer: Rachel Marek, Prop stylist: Holly Dreesman, Food stylist: Gabriel Greco
These healthy, delicious and quick recipes will make your lunch break the best part of the day this month. These nourishing recipes are perfect for those with diabetes who want an easy midday meal that will help support their nutrition goals. Each of these dishes follows our nutritional guidelines fordiabetes-friendly meals, which are lower in saturated fate and sodium-conscious while prioritizing complex sources of carbohydrates like whole grains, fruits and vegetables. Recipes like our Chicken Cabbage Bowls with Sesame Dressing and our Cucumber Roasted Red Pepper Hummus Wraps will make lunches this month flavorful and low-effort.
01of 30Chicken & Cabbage Bowls with Sesame DressingPhotographer: Rachel Marek, Prop stylist: Holly Dreesman, Food stylist: Gabriel GrecoFour convenience products are all you need to prepare these tasty bowls. A bag of shredded coleslaw serves as the base that’s topped with seasoned chicken strips, crunchy flavored almonds and a drizzle of sesame dressing. Leftover chicken can easily stand in for the chicken strips. Traditional cabbage coleslaw works well, as does broccoli slaw for a slightly different look and flavor.View Recipe
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Chicken & Cabbage Bowls with Sesame Dressing
Four convenience products are all you need to prepare these tasty bowls. A bag of shredded coleslaw serves as the base that’s topped with seasoned chicken strips, crunchy flavored almonds and a drizzle of sesame dressing. Leftover chicken can easily stand in for the chicken strips. Traditional cabbage coleslaw works well, as does broccoli slaw for a slightly different look and flavor.
View Recipe
02of 30Spicy Slaw Bowls with Shrimp & EdamameThe quick 10-minute Spicy Cabbage Slaw serves as the low-carb base in this veggie-packed lunch recipe. Topped with high-protein edamame and shrimp, this satisfying lunch will help you power through the afternoon.View Recipe
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Spicy Slaw Bowls with Shrimp & Edamame
The quick 10-minute Spicy Cabbage Slaw serves as the low-carb base in this veggie-packed lunch recipe. Topped with high-protein edamame and shrimp, this satisfying lunch will help you power through the afternoon.
03of 30Chicken, Quinoa & Veggie BowlWith a whopping 19 grams of protein, this one-dish meal will keep you feeling full and satisfied for hours.View Recipe
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Chicken, Quinoa & Veggie Bowl
With a whopping 19 grams of protein, this one-dish meal will keep you feeling full and satisfied for hours.
04of 30Cucumber & Roasted Red Pepper Hummus WrapPhotographer: Brie Goldman, Food Stylist: Skyler Myers, Prop Stylist: Gabriel GrecoThis easy vegetarian wrap makes a great grab-and-go lunch for work or school. Roasted red pepper hummus adds color and a little extra flavor, but any flavor hummus will work well here. Cucumber, sprouts, salad greens or spinach all add a refreshing crunch. For a peppery kick, try using arugula.View Recipe
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Cucumber & Roasted Red Pepper Hummus Wrap
Photographer: Brie Goldman, Food Stylist: Skyler Myers, Prop Stylist: Gabriel Greco
This easy vegetarian wrap makes a great grab-and-go lunch for work or school. Roasted red pepper hummus adds color and a little extra flavor, but any flavor hummus will work well here. Cucumber, sprouts, salad greens or spinach all add a refreshing crunch. For a peppery kick, try using arugula.
05of 30Lemon-Garlic Pasta with SalmonWondering what to do with leftover salmon? This is a delicious and easy way to turn it into another weeknight-friendly, quick dinner. Don’t forget to reserve some pasta water—its starch thickens the lemon-garlic pasta sauce and makes it silky-smooth.View Recipe
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Lemon-Garlic Pasta with Salmon
Wondering what to do with leftover salmon? This is a delicious and easy way to turn it into another weeknight-friendly, quick dinner. Don’t forget to reserve some pasta water—its starch thickens the lemon-garlic pasta sauce and makes it silky-smooth.
06of 30Salmon Pita SandwichThis quick lunch recipe is loaded with heart-healthy omega-3s thanks to the canned sockeye salmon. If you’re bringing this sandwich for lunch, keep the salmon salad separate and stuff the pita just before eating.View Recipe
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Salmon Pita Sandwich
This quick lunch recipe is loaded with heart-healthy omega-3s thanks to the canned sockeye salmon. If you’re bringing this sandwich for lunch, keep the salmon salad separate and stuff the pita just before eating.
07of 30Red Cabbage-Apple Cauliflower GnocchiTender cabbage and a vibrant applesauce-mustard pan sauce are the perfect pairing for pillowy low-carb cauliflower gnocchi. Add diced chicken-apple sausage for extra protein.View Recipe
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Red Cabbage-Apple Cauliflower Gnocchi
Tender cabbage and a vibrant applesauce-mustard pan sauce are the perfect pairing for pillowy low-carb cauliflower gnocchi. Add diced chicken-apple sausage for extra protein.
08of 30Lentil Salad with Feta, Tomatoes, Cucumbers & OlivesJennifer CauseyThis Mediterranean lentil salad, with chopped veggies, feta cheese and a light dressing, is perfect to have on hand for a quick lunch.View Recipe
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Lentil Salad with Feta, Tomatoes, Cucumbers & Olives
Jennifer Causey
This Mediterranean lentil salad, with chopped veggies, feta cheese and a light dressing, is perfect to have on hand for a quick lunch.
09of 30Open-Face Goat Cheese Sandwich with Tomato & Avocado SaladThis simple lunch comes together in just 10 minutes, making it a great option for busy days.View Recipe
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Open-Face Goat Cheese Sandwich with Tomato & Avocado Salad
This simple lunch comes together in just 10 minutes, making it a great option for busy days.
10of 30Green Goddess Salad with ChickpeasIn this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.View Recipe
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Green Goddess Salad with Chickpeas
In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.
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Lemon Chicken Pasta
12of 30Tofu, Snow Pea & Carrot Wild Rice SaladSesame oil and nori (dried seaweed) give this healthy grain-salad recipe Asian flair. Serve as a vegetarian main dish or as a side for grilled shrimp or baked chicken.View Recipe
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Tofu, Snow Pea & Carrot Wild Rice Salad
Sesame oil and nori (dried seaweed) give this healthy grain-salad recipe Asian flair. Serve as a vegetarian main dish or as a side for grilled shrimp or baked chicken.
13of 30Egg Salad & Watercress Tea SandwichesJacob FoxPeppery watercress adds zest to classic egg salad in these easy tea sandwiches. Enjoy as a quick appetizer or brunch option.View Recipe
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Egg Salad & Watercress Tea Sandwiches
Jacob Fox
Peppery watercress adds zest to classic egg salad in these easy tea sandwiches. Enjoy as a quick appetizer or brunch option.
14of 30Chicken Avocado BLT WrapWho doesn’t love a BLT? In this Mexican-inspired version, we’ve added chicken and avocado and wrapped it in a tortilla, making it easy to eat.View Recipe
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Chicken Avocado BLT Wrap
Who doesn’t love a BLT? In this Mexican-inspired version, we’ve added chicken and avocado and wrapped it in a tortilla, making it easy to eat.
15of 30Scallops with Lemon-Basil SauceOxmoor HouseLarge sea scallops are great for a fast and filling protein source any night of the week. They can be seared or sautéed and then added to salads and pastas or served solo as an entrée. Their mild taste and universal appeal make them a good host for complex flavors. Look for dry-packed sea scallops at your local seafood market. They haven’t been soaked in a liquid solution, which increases their weight and sodium content.View Recipe
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Scallops with Lemon-Basil Sauce
Oxmoor House
Large sea scallops are great for a fast and filling protein source any night of the week. They can be seared or sautéed and then added to salads and pastas or served solo as an entrée. Their mild taste and universal appeal make them a good host for complex flavors. Look for dry-packed sea scallops at your local seafood market. They haven’t been soaked in a liquid solution, which increases their weight and sodium content.
16of 30Avocado, Tomato & Chicken SandwichIn this healthy chicken sandwich recipe, the avocado is mashed to create a healthy creamy spread.View Recipe
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Avocado, Tomato & Chicken Sandwich
In this healthy chicken sandwich recipe, the avocado is mashed to create a healthy creamy spread.
17of 30Salmon-Stuffed AvocadosCanned salmon is a valuable pantry staple and a practical way to include heart-healthy, omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal.View Recipe
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Salmon-Stuffed Avocados
Canned salmon is a valuable pantry staple and a practical way to include heart-healthy, omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal.
18of 30Kale & Quinoa Salad with CranberriesPhotography / Antonis Achilleos, Styling / Christine Keely, Ali RameeThis autumnal kale-quinoa salad is a delicious mixture of texture and flavor. Celery and walnuts add crunch while dried cranberries and apple add a sweet-tart note. We use blue cheese in this salad, but feta, Parmesan, goat cheese or manchego would be just as tasty.View Recipe
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Kale & Quinoa Salad with Cranberries
Photography / Antonis Achilleos, Styling / Christine Keely, Ali Ramee
This autumnal kale-quinoa salad is a delicious mixture of texture and flavor. Celery and walnuts add crunch while dried cranberries and apple add a sweet-tart note. We use blue cheese in this salad, but feta, Parmesan, goat cheese or manchego would be just as tasty.
19of 30Chopped Salad with Sriracha Tofu & Peanut DressingPrep four days' worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry. If you can’t find a hearty mix, go with broccoli slaw or shredded Brussels sprouts.View Recipe
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Chopped Salad with Sriracha Tofu & Peanut Dressing
Prep four days' worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry. If you can’t find a hearty mix, go with broccoli slaw or shredded Brussels sprouts.
20of 30Immune Supporting Creamy Tomato Soup (Pack It for Lunch!)Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Shell RoysterThis 3-ingredient easy soup recipe is perfect for a satisfying and healthy afternoon snack or a quick lunch.View Recipe
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Immune Supporting Creamy Tomato Soup (Pack It for Lunch!)
Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Shell Royster
This 3-ingredient easy soup recipe is perfect for a satisfying and healthy afternoon snack or a quick lunch.
21of 30Green Goddess SandwichVictor ProtasioThis green goddess sandwich is a fresh and satisfying sandwich. The dressing packs a flavorful punch with capers and lemon juice. The cucumber and sprouts add nice crunch, and the seasoned avocado brings in the creaminess.View Recipe
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Green Goddess Sandwich
Victor Protasio
This green goddess sandwich is a fresh and satisfying sandwich. The dressing packs a flavorful punch with capers and lemon juice. The cucumber and sprouts add nice crunch, and the seasoned avocado brings in the creaminess.
22of 30Shredded Chicken & Avocado Nacho SaladJennifer Causey; Styling: Lindsey LowerDinner doesn’t get any easier than this five-ingredient salad. And it’s bursting with Super Bowl Sunday potential.View Recipe
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Shredded Chicken & Avocado Nacho Salad
Jennifer Causey; Styling: Lindsey Lower
Dinner doesn’t get any easier than this five-ingredient salad. And it’s bursting with Super Bowl Sunday potential.
23of 30Veggie & Hummus SandwichThis mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables, depending on your mood.View Recipe
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Veggie & Hummus Sandwich
This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables, depending on your mood.
24of 30Mixed Greens with Lentils & Sliced AppleThis salad with lentils, feta and apple is a satisfying vegetarian entree to whip together for lunch. To save time, swap in drained canned lentils–just make sure to look for low-sodium and give them a rinse before adding them to the salad.View Recipe
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Mixed Greens with Lentils & Sliced Apple
This salad with lentils, feta and apple is a satisfying vegetarian entree to whip together for lunch. To save time, swap in drained canned lentils–just make sure to look for low-sodium and give them a rinse before adding them to the salad.
25of 303-Ingredient Salmon & Veggie SandwichPhotographer: Carson Downing, Food stylist: Annie Probst, Prop stylist: Joseph WanekThis 3-ingredient salmon sandwich recipe is a great way to use up leftover cooked veggies and salmon (you can also use canned salmon). Pulling out the insides of the bread makes a nice pocket for the filling. Use those bread pieces to make breadcrumbs or croutons.View Recipe
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3-Ingredient Salmon & Veggie Sandwich
Photographer: Carson Downing, Food stylist: Annie Probst, Prop stylist: Joseph Wanek
This 3-ingredient salmon sandwich recipe is a great way to use up leftover cooked veggies and salmon (you can also use canned salmon). Pulling out the insides of the bread makes a nice pocket for the filling. Use those bread pieces to make breadcrumbs or croutons.
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Vegan Superfood Grain Bowls
27of 30Quinoa Deli SaladThis healthy version of a deli salad combines hearty quinoa and chickpeas with small amounts of ham and mozzarella, so you get all of the flavor without overdoing it on the sodium. This healthy quinoa salad is great as dinner and doubles as a delicious lunch the next day.View Recipe
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Quinoa Deli Salad
This healthy version of a deli salad combines hearty quinoa and chickpeas with small amounts of ham and mozzarella, so you get all of the flavor without overdoing it on the sodium. This healthy quinoa salad is great as dinner and doubles as a delicious lunch the next day.
28of 30Anti-Inflammatory Beet & Avocado WrapPhotographer: Fred Hardy, Food Styling: Jennifer Wendorf, Prop Stylist: Shell RoysterPacked with fiber and monounsaturated fats, avocados areone of the best foods to eat to fight inflammation. Combined with beets, which contain their own inflammation-fighting phytochemicals, you’ll get a lunch that packs a healthy punch. The tahini-lemon mixture adds brightness and a nutty flavor to the wrap. To julienne beets, cut them into thin rounds, then slice the rounds into matchsticks. Or to save time, simply grate the beets on the largest holes of a box grater.View Recipe
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Anti-Inflammatory Beet & Avocado Wrap
Photographer: Fred Hardy, Food Styling: Jennifer Wendorf, Prop Stylist: Shell Royster
Packed with fiber and monounsaturated fats, avocados areone of the best foods to eat to fight inflammation. Combined with beets, which contain their own inflammation-fighting phytochemicals, you’ll get a lunch that packs a healthy punch. The tahini-lemon mixture adds brightness and a nutty flavor to the wrap. To julienne beets, cut them into thin rounds, then slice the rounds into matchsticks. Or to save time, simply grate the beets on the largest holes of a box grater.
29of 30Egg Salad English-Muffin SandwichBrie PassanoWhen you boil eggs ahead of time, it’s easy to create a lickety-split and delightful lunchtime egg salad. And using the flavorful leafy carrot tops in it is like getting herbs for free.View Recipe
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Egg Salad English-Muffin Sandwich
Brie Passano
When you boil eggs ahead of time, it’s easy to create a lickety-split and delightful lunchtime egg salad. And using the flavorful leafy carrot tops in it is like getting herbs for free.
30of 30Mason Jar Power Salad with Chickpeas & TunaThis power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don’t need to massage or cook it to make it tender.View Recipe
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Mason Jar Power Salad with Chickpeas & Tuna
This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don’t need to massage or cook it to make it tender.
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