Lighter Lunch Faire for Diabetics

This section hosts a list of very light lunches for diabetics. 

 Healthy Sliced Chicken Sandwich (1  person)

• 2 slices of 45-calorie bread (WW or WG)
• 2-4 thin slices of green apple
• 2-4 thin slices of tomato
• 1-2 lettuce leaves
• 1/2 small avocado
• 1/2 tsp dijon
• 3 oz sliced chicken breast (not deli meat)

1. Coat one side of the bread with the mustard.
2. Smash the avocado and spread it on the other side
3. Layer everything else on the avocado and top with the mustard bread.

Lighter Lunch Salad (1  person)

• 1/4 cup drained and rinsed chickpeas
• 1/2 cup cucumber cubes
• 1 large boiled egg
• 1/3 tbsp lemon juice
• 1/4 cup cooked lentils
• 1/2 cup canned, drained mushrooms
• 4 large olives, sliced
• 1/2 cup chopped orange or yellow bell pepper
• 3 cups raw spinach or other salad greens
• Vinaigrette light dressing

1. Toss the greens with the vinaigrette, mushrooms and cucumber cubes
2. Place in the bottom of the bowl
3. Decorate the top with chickpeas, egg, lentils, bell pepper and olives in sections.
4. Squeeze a little lemon juice over the top

Pita Lunch (1  person)

• 1/2 pita bread
• 1/4 cup feta
• 4 large olives, chopped
• 2 tbsp Italian dressing
• 2 large sliced basil leaves
• 3 oz tuna in oil
• 1/4 cup drained, diced tomatoes

1. Mash it all together and spread on the pita. 
2. Add some lettuce for extra bulk.

An Easy Lunch (1 person)

• 4 oz slice of watermelon, no rind
• up to 3 cups mixed greens
• 1 hard-boiled egg OR 3 oz cooked chicken
• 1/2 regular English Muffin OR 1 whole 100-calorie English Muffin
• 1 tbsp lower calorie spread and 1 tsp regular jam

1. Cut up the melon into small chunks and add to the mixed greens.
2. Top with the protein.
3. Serve the muffin on the side

Legune Lunch

• 1/2 cup pre-cooked lentils
• 4 oz cooked, cubed chicken
• 1/2-3/4 cups shredded or chopped carrots
• Creamy Italian dressing
• Thinly sliced celery (1/2 rib)
• 1/2 cup unmarinated artichoke, sliced
• 1/4 cup chopped tomato

Mix everything and enjoy!

Butternut-Chickpea soup

For this you can either make your own butternut squash soup or use ready-made, but read the label!

• 1 can Amy's butternut low-sodium soup (or other brand) or 15 ounces
• 3/2 cup chickpeas, rinsed and drained well
• 1 tbsp lime juice 
• 1 tsp curry powder
• 2 tbsp sliced avocado
• 1 tbsp plain greek yogurt

1. Heat the soup, chickpeas, and lime together
2. top with the avocado and yogurt.

Low Fat Chicken and Lettuce Wraps

•  4 oz white button mushrooms thinly sliced
•  4 oz shirtaki mushrooms thinly sliced
• 1 small onion
• 1/2 lb ground chicken 
• 1 tbsp sesame seed
• 2 chopped garlic
• 1 tsp oil
• 1 tsp Mirin
• 1 tbsp oyster sauce
• 1 tsp sesame seed oil
• 2 green onions
• raddichio leaves

1. saute the meat on medium heat until carmelized
2. add in the onions and garlic and cook until fragrant
3. add in the mushrooms and cook down until browned
4. add in the Mirin, sliced green onions, and sesame seeds and oil
5. add in the oyster sauce and cook down a little
6. fill the raddichio leaves with the chicken and wrap up

NOTE: lightly steaming the raddichio can make it easier to roll up.

Vegetable CousCous

• 1 tbsp EVOO
• 1/2 cup chopped onion
• 3/4 cup diced mushrooms
• 1 cup diced tomato
• 1 c baby spinacg
• 1 cup couscous
• 3/4 cup chicken broth

1. saute the onion and mushrooms until the water is gone
2. Add the spinach and tomato to the pot and stir
3. add in 1 cup couscous 
4. add in the chicken broth and bring to a boil then shut off th eheat and cover
5. wait at least 10 minutes before checking
6. fluff to serve

Easy Lunch Tortillas

• 1 package of fresh corn or flour tortillas
• 1 can of refried beans
• 1 jar of salsa
• Optional: Vegan cheese, vegan sour cream, chopped green onions, corn chips

1. Spread beans on each tortilla.
2. Microwave for 30 seconds.
3. Top with salsa and the optional toppings.