Quick Lunch Ideas

Vegetables

• Fresh vegetables – baby carrots, cherry tomatoes, snap peas and precut vegetables are quick to pack
• You can also buy whole vegetables like broccoli, bell peppers and celery; chop them up when you get home to use throughout the week on sandwiches, wraps or salads
• Fresh mixed greens or spinach – pile onto sandwiches, wraps or use in salads
• Frozen vegetables – try those you can steam in the package; a great idea if you’ve got a microwave available to you during the day

Fruit

• Whole fruit like apples, bananas, oranges, clementines, pears, nectarines, grapes or peaches – these are easy to grab and go
• Canned fruit (canned in juice, not syrup) – try individual serving cups or cans of mandarin oranges, peaches or fruit cocktail

Whole Grains

• 100% whole wheat bread, pitas, and/or wraps – if you’re trying to cut back on carbohydrate, consider a low-carb version
• Quinoa or quick-cooking barley

Protein Foods

• Canned tuna
• Reduced-sodium canned beans
• Reduced-sodium lean deli meat – try roasted turkey, chicken or roast beef
• Rotisserie chicken – buy a whole chicken and use it throughout the week
• Eggs – hard boil these ahead of time
• Unsalted nuts/nut mix

Dairy

• Skim or 1% milk – soymilk or almond milk are also god options, especially for those with a lactose intolerance
• Light yogurt or non-fat Greek yogurt – plain is best, flavored varieties will have more carbohydrate
• Cottage cheese – try 1% or 2% low-fat cottage cheese to cut back on the calories

Some Extras for Flavor

• Hot sauce
• Hummus
• Light salad dressing
• Mustard
• Salsa
• Balsamic vinegar
• Olive oil
• Lime and/or lemon juice

Quick & Healthy Lunch Ideas

Here are some ways you can put together the foods above to make a healthy, well-balanced lunch:

• Put a healthy spin on the traditional sandwich: use 2 pieces of thin sandwich bread, 2 ounces reduced-sodium lean turkey, hummus, spinach, bell pepper and mustard. Add some carrot sticks and light ranch dressing on the side.
• Mix together some cooked quinoa, white beans, chopped bell pepper, carrots and broccoli to make a grain salad. Toss with some olive oil, lemon juice, salt and pepper. Add a nectarine or some grapes on the side and a small handful of dry roasted almonds, if desired.
• Make a tuna salad with canned tuna, light mayo, diced celery, lemon juice and freshly ground pepper. Serve it over greens with an apple and peanut butter on the side.
• Try a quick yogurt parfait with non-fat plain Greek yogurt, diced pineapple, peaches and a handful of pecans on the side.
• Pack a cup of leftover chili or vegetable soup. Top it with some fresh tomatoes and non-fat plain yogurt instead of sour cream.
• Fill a whole wheat tortilla wrap with rotisserie chicken, hummus, sundried tomatoes, feta cheese and greens. Add a side of fruit if it fits with your plan.
• Try a hard-boiled egg with a piece of fruit, string cheese and 5 whole wheat crackers. You could also add some carrots, celery sticks and peanut butter.
• Throw together a salad with romaine lettuce or spinach and any other non-starchy vegetables that you like. Top with some cottage cheese, chopped nuts and a tablespoon of light dressing.

Dining out for Lunch?

If you don’t have time to make a healthy lunch at home, follow these tips when eating out:

• Try out a vegetarian option, like a grilled vegetable Panini or wrap with fresh vegetables and hummus.
• Order a salad with the dressing on the side. (Watch out for salads with a lot of cheese or fried meats. Ask for less cheese and hold the fried onions and meats.)
• Opt for grilled meat, fish, and poultry rather than fried.
• Order the smallest sandwich. So, skip the double decker cheeseburger and choose a regular hamburger with lettuce, tomato, onion and mustard. Or go for the 6-inch sub rather than the foot-long option.
• Ask if whole wheat is an option for sandwich bread, wraps, or pitas.
• Opt for fresh vegetables, fresh fruit or low-fat yogurt as side dishes.
• Order broth-based vegetable or bean soup rather than creamy soups.

– See more at: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/food-tips/quick-meal-ideas/quick-lunch-ideas.html#sthash.id813ECD.dpuf