Diabetes-friendly eating: 3 healthy lunch ideas to manage blood sugar

Lunchtime is an important opportunity to maintain your blood sugar levels and energy throughout the day. Balanced lunches that combine fiber, protein, and healthy fats can help you avoid mid-day spikes and crashes. These three lunch ideas are easy to prepare, flexible enough to accommodate fresh or pantry ingredients, and designed to help keep you feeling your best.

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1. Grilled chicken and quinoa salad

This salad is packed with protein, fiber, and healthy fats. It’s light yet filling, perfect for a midday meal. Plus, it’s easy to customize with whatever vegetables are in season or what you have on hand. Double or triple the recipe to meal prep and have lunches ready for the whole week!

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Ingredients:

• 4 oz grilled chicken breast
• ½ cup cooked quinoa
• 1 cup mixed greens (spinach, arugula, or lettuce)
• ¼ cup cherry tomatoes, halved
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Light salt and pepper to taste

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Instructions:

1. Season the chicken breast with salt, pepper, and herbs of your choice. Grill or pan-sear for 6-7 minutes per side, until fully cooked.
2. Cook quinoa according to package instructions, typically about 15 minutes in boiling water.
3. In a bowl, combine the mixed greens and cherry tomatoes.
4. Add the cooked quinoa and sliced chicken on top of the salad.
5. Drizzle with olive oil and lemon juice, and toss gently to combine.

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Enhancement Tips:

• Seasonal produce: Fresh veggies like cucumbers, radishes, or bell peppers make great additions when in season.
• Simple swaps: If fresh greens or tomatoes aren’t available, canned or jarred veggies like roasted red peppers or artichoke hearts can work just as well. You can also use frozen quinoa for convenience.

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2. Lentil soup with whole-grain crackers

Lentils are rich in fiber and protein, making them a great plant-based option for lunch. This hearty soup is perfect for fall, offering warmth and comfort, and it pairs perfectly with whole-grain crackers for added texture and crunch.

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Ingredients:

• 1 cup cooked lentils
• 2 cups low-sodium vegetable broth
• ½ cup chopped carrots
• ½ cup chopped celery
• 1 tablespoon olive oil
• 5-6 whole-grain crackers
• Light salt, pepper, and herbs (like thyme or bay leaf) to taste

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Instructions:

1. Heat olive oil in a pot over medium heat. Add the chopped carrots and celery, and sauté for 5 minutes until softened.
2. Add the cooked lentils and low-sodium vegetable broth, stirring to combine.
3. Simmer the soup for 15-20 minutes to let the flavors meld.
4. Season with salt, pepper, and herbs of your choice.
5. Serve with whole-grain crackers on the side.

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Enhancement Tips:

• Seasonal produce: Add other seasonal veggies like zucchini or tomatoes to the soup for extra flavor.
• Simple swaps: Frozen or canned lentils are great time-savers. If fresh vegetables aren’t available, frozen mixed veggies or canned options work just as well.

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3. Turkey and avocado wrap

This quick and easy wrap is a balanced meal, offering lean protein, healthy fats, and fiber. You can easily swap in different vegetables or spreads depending on what you have available.

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Ingredients:

• 4 oz sliced turkey breast (low-sodium)
• ½ avocado, sliced
• 1 whole-grain wrap or tortilla
• ¼ cup mixed greens (spinach, arugula, or lettuce)
• 1 tablespoon hummus or mustard
• Light salt and pepper to taste

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Instructions:

1. Lay the whole-grain wrap flat and spread hummus or mustard evenly across the surface.
2. Add the sliced turkey, avocado, and mixed greens.
3. Season with salt and pepper to taste.
4. Roll the wrap tightly, slice in half, and enjoy!

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Enhancement Tips:

• Seasonal produce: Add in-season veggies like cucumbers, bell peppers, or radishes for extra crunch and flavor.
• Simple swaps: If fresh greens or avocados aren’t available, you can substitute with jarred roasted red peppers or use a spread like guacamole or tzatziki instead.

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Final thoughts

These three lunch ideas are designed to be adaptable, whether you’re using fresh, frozen, or pantry-friendly ingredients. Each meal combines fiber, protein, and healthy fats to help you maintain stable blood sugar and avoid mid-day energy dips.

At Cadence, we support you in making healthy, sustainable choices, no matter where you are in your journey. These lunches are a simple way to nourish your body while keeping your diabetes management on track

Learn more about the program at www.cadence.care/welcome

Call or text us at (855) 613-0778 8am-6pm, Monday-Friday

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Any information provided on this website is intended for general educational purposes and is not intended to be medical advice. You should always consult with your own medical provider about your health and medical questions and never rely on this or any other website alone to make medical decisions. Do not delay seeking medical advice or disregard any medical advice you have received from your provider because of anything you read on the website.

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