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5 Great Diabetic Brown-Bag Lunch Ideas

Creative Ideas to Help You Stick to Your Diabetic Meal Plan


Updated April 09, 2014

Written or reviewed by a board-certified physician. See About.com's Medical Review Board.

Whether you're headed back to school or brown-bagging it at work, these diabetic lunch ideas will have you anticipating your lunch break all morning! Packing a lunch rather than buying gives you a little extra planning time to pick foods that will be compliant with your meal plan. Changing up your lunch on a daily basis (note my 5 ideas -- one for each day of the work week), also helps you stick to your plan by preventing boredom. Add a 16-oz sugar-free beverage or water to round out each of these 5 meal ideas.

Grain-Based Salad (510 Calories, 56% from Carbohydrate):

  • 1/2 cup chickpeas
  • 2/3 cup cooked barley, brown rice or quinoa
  • 3 oz cooked and diced skinless chicken breast
  • 1/2 diced red pepper
  • 2 Tbsp reduced-fat raspberry walnut salad dressing
  • 8 chopped dried apricot halves

Lunchables (505 Calories, 54% from Carbohydrate):

  • 10 low-fat whole-wheat crackers
  • 3 oz sliced turkey breast
  • 2 oz sliced low-fat cheese
  • 1 apple
  • 1 cup baby carrots
  • 3 gingersnaps

Wrap (496 Calories, 57% from Carbohydrate):

Old, Faithful PB&J (460 Caloires, 53% from Carbohydrate):

  • Peanut Butter and Jelly Sandwich made with 2 Tbsp peanut butter, 2 tsp diet jelly, and 2 slices of whole wheat bread
  • 1 orange
  • 6 oz fat-free yogurt

Veggie (450 Calories, 59% from Carbohydrate):

  • 15 baked snack chips and 1 sliced red pepper
  • 1/3 cup hummus for dipping
  • 1 large fresh pear
  • 1 oz low-fat cheddar cheese
  • 4 walnuts

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