Lean sources of protein like ground beef or ground turkey are great choices, along with nutritious veggies like tomatoes, zucchini, garlic, and onions. Be sure to pack on the vegetables to maximize the potential health benefits and top it off with a bit of salsa, avocado, or cilantro.

Buddha bowls are popular meals consisting of small portions of several different foods, typically plant-based proteins , veggies, and whole grains. Not only can you mix and match the ingredients to add more protein and fiber to your diet, but you can also make it ahead for a simple and convenient meal to enjoy during the workweek.

Edamame, sliced avocado, quinoa, broccoli, red cabbage, cucumber, sweet potato, tofu, and carrots can all be great additions to your Buddha bowl. Brown rice is considered a whole grain, meaning that it contains all three parts of the wheat kernel. Some studies show that eating more whole grains could be linked to improved blood sugar control 4.

Brown rice is also rich in fiber, which can slow the absorption of sugar into the bloodstream to prevent spikes and crashes in your blood sugar levels 2 , 5. Try pairing brown rice with stir-fried veggies and a lean protein source for a healthy and delicious lunch.

In addition to its high fiber content, quinoa is one of only a few available plant-based complete proteins. That means it contains all nine of the essential amino acids your body needs to obtain from food sources 6 , 7. It also has a low glycemic index, which is a measure of how much certain foods affect your blood sugar levels 8.

Quinoa salad can be a simple and nutritious lunch option for people with diabetes. Not only are whole grain tortillas versatile and delicious, but they can also be a great addition to your lunch if you have diabetes. In fact, one large whole grain tortilla contains nearly 7 grams of fiber to help keep blood sugar levels steady 9.

For an easy lunch, add your favorite spread, like hummus or tzatziki, to a whole grain tortilla with some fresh veggies and your choice of protein.

Whole grain pasta can be a healthy alternative to refined flour pasta, especially if you have diabetes. Compared with regular pasta , whole grain pasta contains more than twice as much fiber per cooked cup grams 10 , In one small study, whole grain pasta was also more effective at reducing hunger and promoting feelings of fullness than refined pasta For the best results, load up on the veggies and include a good source of protein with your pasta, such as chicken, salmon, ground beef, or legumes.

Chicken is jam-packed with protein, providing nearly 24 grams per 3-ounce gram serving One review of 13 studies reported that following a high protein diet could reduce insulin resistance in people with type 2 diabetes, which could potentially improve blood sugar control Chicken is also easy to add to a variety of recipes and can be grilled, baked, roasted, or stir-fried.

Often found in convenient cans , packets, and pouches, tuna can be a healthy lunch option, high in protein and omega-3 fatty acids. In one study, consuming a high protein, low glycemic index diet supplemented with omega-3 fatty acids improved blood sugar control and decreased belly fat in 30 people with type 2 diabetes You can easily add tuna to pasta, salad dishes, wraps, sandwiches, and casseroles for a healthy weekday lunch.

Turkey boasts a good amount of protein in each serving, with almost 25 grams in just 3 ounces 85 grams Sliced turkey is perfect for wraps, pitas, and sandwiches.

You can also try adding ground turkey to pasta dishes, taco salads, rice bowls, or homemade burger patties. In fact, soy protein may benefit both blood sugar control and insulin sensitivity 18 , Additionally, because it easily absorbs the flavor of the foods you pair it with, tofu is an incredibly versatile ingredient.

Try adding it to veggie bowls, curries, soups, salads, or sandwiches for an easy make-ahead lunch. Although eggs are a beloved breakfast staple, they can also be a great addition to your midday meal. Though research has turned up conflicting results, several studies have found that regularly eating eggs could improve blood sugar levels and insulin sensitivity for people with type 2 diabetes 20 , Eggs are also versatile.

For instance, hard-boiled eggs can bump up the protein content of salads and sandwiches, while scrambled eggs work well in wraps, veggie skillets, or rice dishes. Rich in fiber, iron, vitamin A, and vitamin C, spinach is one of the most nutrient-dense foods on the planet It also contains beneficial compounds like thylakoids, which have been shown to enhance insulin sensitivity, improve blood sugar control, and support feelings of fullness in human and animal studies 23 , 24 , Plus, there are plenty of creative ways to enjoy spinach for lunch that go beyond salads.

For example, try adding it to curries, soups, pasta dishes, or wraps. One of these salmon fillets from Healthy Fitness Meals provides calories, 9 g of carbs, 29 g of protein, 17 g of fat 2 g saturated fat , 2 g of fiber, and 2 g of sugar.

Pair the fish with a side salad or serving of roasted nonstarchy veggies, such as asparagus , to balance it out. RELATED: The Best Types of Fish for a Healthy Heart. Case in point: This recipe from Simply Quinoa. It starts with a crust made of quinoa and hummus, which provide fiber, healthy fats, and protein, Poulson notes.

Use more hummus to make the sauce and then add healthy toppings. Use nonstarchy veggies like zucchini and tomatoes, as these add flavor, fiber, vitamins, and minerals without tons of carbs, she adds.

Optional: Garnish with shredded vegan cheese, chopped basil , and red pepper flakes. This chopped salad from The Cafe Sucre Farine is loaded with vegetables, with many of the nonstarchy variety: romaine lettuce, bell peppers, onions, jicama, zucchini, and tomatoes.

It also includes black beans , which offer plenty of satiety-promoting protein and fiber One-eighth of this recipe provides calories, 8 g of fat 1 g of saturated fat , 35 g of carbs, 10 g of sugar, 5 g of protein, 7 g of fiber. RELATED: The Healthiest Greens for Your Salad.

They take chunks of omegapacked salmon and nonstarchy veggies like zucchini, grape tomatoes, and red onion, and then marinate everything in dried spices, olive oil, and lemons. Add the lean protein and veggies to skewers and cook on the grill for a quick, healthy meal for diabetes.

One serving ¼ of the total recipe offers calories, Optional: Top the kabobs with tzatziki sauce. Traditional lasagna is loaded with calories, carbs, and saturated fat, making it a bad choice for people with type 2 diabetes.

But this version from Diabetes Strong uses zucchini in place of pasta to decrease carbs and calories dramatically without losing any flavor, says Poulson. The zucchini contributes plenty of nutrients, she adds. For example, one medium zucchini provides 35 g of vitamin C , making it an excellent source of the nutrient.

This antioxidant may be lacking in many people with type 2 diabetes, perhaps thanks to high levels of oxidative stress brought on by abnormalities in blood sugar metabolism, notes previous research. This recipe also cuts back on saturated fat by using extra-lean ground beef and only a ½ cup of cheese, Poulson says.

One-quarter of this recipe offers calories, RELATED: The Best Cold-Weather Foods for People With Diabetes. It starts with fiber- and protein-rich quinoa 1 cup has 5. Add a lean protein like skinless chicken or turkey, or a plant-based protein option such as tofu to balance it out.

The taco filling is made up of nonstarchy cauliflower roasted in taco seasoning and heart-healthy olive oil. Serve in tortillas Poulson recommends whole-wheat or soft corn for some whole grains , or use a lettuce wrap to lower the carb count. Top with pickled red onions, chopped cilantro, and a dash of queso fresco or feta cheese optional.

To add additional protein, keep it simple. via Simply Quinoa. This is such an easy diabetic recipe that channels the best of Italy without leaving you feeling via A Spicy Perspective.

Just a little bit of this bright green sauce goes a long way. With a heart-healthy oil base, this tasty chimichurri sauce will liven up diabetic-friendly lean grilled chicken, pork tenderloin, and tofu all season long.

You can even use it as a salad dressing! via The Cookie Rookie. Searching for a low-starch side dish can truly feel like an uphill battle.

Luckily, with this recipe for low-carb cauliflower rice under your belt, you'll never be left wondering how to complete your balanced lunch or dinner. via Sweet Peas and Saffron. Yogurt-marinated chicken stays juicy on the grill, even when you crank the heat up to get those gorgeous grill marks.

But the pistachio, parsley, and lavender gremolata is the true star of this dish — it'll keep you going back for another bite. And another. Just make sure to use low-fat yogurt and reduce the amount of olive oil to suit your dietary regimen, if needed. via Hello Glow. This recipe is like eating an actual Philly sammy, but without all the harmful bread.

Each pepper is packed with flavor and tons of beneficial veggies! via The Girl On Bloor. Instead, try cooking it on the grill. A foil packet ensures your salmon stays moist, and helps cook the fish quickly. via The Roasted Root. When you have a noodle craving that can't be tamed, whip out your spiralizer, and get ready to enjoy this super satisfying meal.

Three-ingredient pesto vinaigrette coats each bite of fresh zoodles , roasted peppers, olives, and artichoke hearts. via Sunkissed Kitchen. Cauliflower rice and shredded carrots make up the hearty base of this salad. It's a welcome departure from plain-old lettuce, and the avocado dressing on top makes it taste positively indulgent.

via Cotter Crunch. Is there anything more striking and fancy! than a platter of whole-roasted fish served with lemon and herbs? It's a surprisingly easy diabetic recipe to master, but no one will guess that when you bring it to the table.

via Gimme Some Oven. A fusion of tuna tartare and poke, this cool appetizer is just what you'll want to add to your meal plan to serve on hot summer nights, along with an ice-cold glass of sparkling water , of course.

Meal plan this easy one-pan dinner that cooks up in 30 minutes and features a foolproof combo of tomatoes, balsamic vinegar, and chicken. via Culinary Hill. If you struggle to get your daily intake of veggies as a diabetic, this creamy dip is your best friend.

The key is using low-fat Greek yogurt and sour cream so you stay within your dietary guidelines. Slice up your favorite veggies and dunk away. via Spend With Pennies.