Lunch-Prepping Ideas for People with Diabetes

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The start of a new year is often a time to re-think one’s diet. People with diabetes really benefit from taking stock of their eating habits, because eating a balanced diet is essential for keeping tabs on blood glucose levels. To that end, we at Affiliated Foot & Ankle Center are presenting an idea to help you eat healthy lunches in 2023.

Lunch can sometimes get the short end of the mealtime stick. Perhaps you’re at work, didn’t have time in the morning to pack lunch, and some colleagues are tempting you with a high-calorie restaurant run. Or, you’re too busy and just planning on working through the lunch hour.

Unplanned meals can be a bad idea.

Skipping meals is almost always a bad idea since you become so hungry that you’re more likely to overeat later on.

Enter “meal-prepping” – an idea that’s been around for a few years but may not have caught on in your household. Meal-prepping means having healthy ingredients on hand so you can put together healthy, balanced lunches with ease. For fast, simple meal-prepping, stock up on these ingredients every week:

  • Canned chickpeas, black beans, and kidney beans

  • Pre-cut veggies such as cauliflower, carrots, shredded Brussels sprouts, broccoli slaw, sugar snap peas, and zucchini noodles (“zoodles”)

  • Fresh tomato or pasta sauce

  • Microwavable packs of quinoa and brown rice (or pre-cook your own and freeze)

  • Tubs of pre-washed lettuce and spinach

  • Roasted, marinated tofu

  • Rotisserie chicken

Finally, pick up several empty containers that you can use to package these foods as lunches. Combine the ingredients however you like to make fiber-rich bowls. For example, put “zoodles” in your container and top them with a few ounces of protein (chicken or tofu), tomato sauce, and a sprinkling of parmesan cheese. Or, start with some pre-mixed salad and top it with quinoa, chickpeas, spices, and a splash of good olive oil and vinegar.

Prep more than one meal at a time and be ready for healthy lunching all week long.

Meal-prepping is just another tool to keep in your diabetes toolkit, along with regular exercise, taking your medications, and performing a daily diabetic foot check. Remember to visit our Monmouth County podiatrists at least once per year for a comprehensive foot exam. Make an appointment with Dr. Samantha Boyd, Dr. Hal Ornstein, Dr. Dan Phan, or Dr. Joseph Saka at our Howell or Jackson podiatry offices. Call (732) 905-1110 or contact us online.