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  6. 27 Diabetes-Friendly Lunches That Are High in Fiber

27 Diabetes-Friendly Lunches That Are High in Fiber

Leah Goggins headshot
Leah Goggins Reviewed by Dietitian Jessica Ball, M.S., RD April 02, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
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Meal-Prep Chili-Lime Chicken Bowls

Whether you're looking to enjoy something delicious during the work day or angling for a weekend-worthy midday meal, these lunches are here for you. Each recipe focuses on complex carbs, like whole grains, and sticks to heart-healthy levels of saturated fat and sodium—so you know you have a diabetes-friendly dish. Plus, these lunches have at least six grams of fiber per serving, so you'll feel satisfied and ready to take on the afternoon. Recipes like our Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil and Meal-Prep Chili-Lime Chicken Bowls are so tasty, you'll be making them on repeat.

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Veggie & Hummus Sandwich

Veggie & Hummus Sandwich
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This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables depending on your mood.

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Salmon-Stuffed Avocados

Salmon-Stuffed Avocados
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Canned salmon is a valuable pantry staple and a practical way to include heart-healthy omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal.

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Chipotle Chicken Quinoa Burrito Bowl

Chipotle Chicken Quinoa Burrito Bowl
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This chipotle-flavored burrito bowl recipe is even better than takeout and just as fast. Loading it with vegetables and using quinoa in place of rice adds nutrition for a healthy dinner.

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Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil

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Roasted sweet potatoes are paired with spinach, cabbage and white beans and tossed together with a bright basil dressing in this healthy main dish salad.

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Meal-Prep Chili-Lime Chicken Bowls

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Skip takeout and whip up these equally delicious, and easy-to-make burrito bowls at home. They're great for a fast and easy dinner or as meal-prep lunches to pack for work throughout the week.

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Lemon-Roasted Vegetable Hummus Bowls

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Brimming with colorful roasted vegetables, these plant-based meal-prep lunch bowls are high in fiber to keep you full through the afternoon. The easy roasted veggies are based on a popular recipe from our sister magazine (see Associated Recipes). Feel free to use your favorite store-bought hummus to cut down on prep time, or make a batch of your own (see Tip). You can also sub in an 8-ounce microwaveable quinoa pouch to minimize cooking.

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Farro Salad with Arugula, Artichokes & Pistachios

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Precooked farro makes this dish come together in no time. And you can make it in the same bowl you serve it in, minimizing cleanup!

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Chopped Veggie Grain Bowls with Turmeric Dressing

veggie grain bowl in a glass to-go container
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In about 10 minutes, you can prep a week's worth of lunches using 4 simple ingredients from your local specialty grocery store. To minimize prep, we're taking advantage of prechopped fresh veggie mix and frozen quinoa (which heats in the microwave in under 5 minutes). These crunchy chopped salad bowls are high in fiber but lower in calories, making them perfect for those following a reduced-calorie diet.

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Avocado, Tomato & Chicken Sandwich

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In this healthy chicken sandwich recipe, the avocado is mashed to create a healthy creamy spread.

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Mixed Greens with Lentils & Sliced Apple

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This salad with lentils, feta and apple is a satisfying vegetarian entree to whip together for lunch. To save time, swap in drained canned lentils--just make sure to look for low-sodium and give them a rinse before adding them to the salad.

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Goddess Veggie Bowls with Chicken

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Dark green dinosaur kale contrasts with the warm tones of bell peppers and tomatoes in these hearty chicken and veggie bowls.

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Lemon Shrimp & Orzo Salad

Lemon Shrimp & Orzo Salad
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Consider making a double batch of this easy pasta salad--it's delicious the next day. The orzo will absorb the dressing as it sits, so add a little more olive oil and lemon juice if you'd like.

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Crispy Chickpea Grain Bowl with Lemon Vinaigrette

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Our favorite part of these vegetarian grain bowls is the tangy lemon vinaigrette, which ties together a satisfying combo of quinoa, toasted pumpkin seeds, and roasted chickpeas and kale. Whip them up for easy meal-prep lunches or a healthy and satisfying dinner.

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No-Cook Black Bean Salad

No-Cook Black Bean Salad
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A classic black bean salad is a must for picnics and potlucks. This vegan version gets its creaminess from blended avocado. Any mix of salad greens will work well, but try arugula if you want to give this hearty salad a peppery kick.

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Spicy Slaw Bowls with Shrimp & Edamame

Spicy Slaw Bowls with Shrimp & Edamame
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The quick 10-minute Spicy Cabbage Slaw serves as the low-carb base in this veggie-packed lunch recipe. Topped with high-protein edamame and shrimp, this satisfying lunch will help you power through the afternoon.

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Chipotle-Lime Cauliflower Taco Bowls

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A bold, smoky marinade elevates roasted cauliflower in this meal-prep version of our popular Chipotle-Lime Cauliflower Tacos (see Associated Recipes). To cut down on prep time, look for precut cauliflower in the produce department. You can also save time by using microwaveable quinoa pouches (you'll need one 8-ounce pouch for this recipe) instead of cooking quinoa.

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Thai-Style Chopped Salad with Sriracha Tofu

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Prep four days' worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry. If you can't find a hearty mix, go with broccoli slaw or shredded Brussels sprouts.

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Meal-Prep Vegan Moroccan Lettuce Wraps

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For these meal-prep-friendly lettuce wraps, we swap the traditional warm filling for a cold plant-based bean salad filling loaded with fresh herbs and lemon. Topping each lettuce leaf with a little quinoa before adding the filling helps to keep the lettuce from getting soggy.

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Quinoa, Avocado & Chickpea Salad over Mixed Greens

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Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe.

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Southwest Black-Bean Pasta Salad Bowls

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Meal-prep a week's worth of delicious and satisfying high-fiber lunches with just 5 simple ingredients and 20 minutes. In this Southwestern-style pasta salad, we're using pasta made with black beans to bump up the fiber to an impressive 14 grams per serving. Paired with seasoned chicken strips and a flavorful corn salad--shortcut ingredients you can often find at your local specialty grocery store--this meal-prep lunch is one you'll get excited for.

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Winter Kale & Quinoa Salad with Avocado

Winter Kale & Quinoa Salad with Avocado
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Precooked quinoa helps keep this healthy salad recipe quick and simple. Loaded with black beans, kale, and avocado, this recipe is as filling as it is nutritious. You can also make the sweet potatoes and dressing ahead.

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Vegan Kale Caesar Salad with Tofu Croutons

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Swapping tofu for the bread in these meal-prep Caesar salad bowls bumps up the satiety factor with 18 grams of protein. These crispy tofu croutons originally appeared in Lauren Grant's recipe for Diabetic Living magazine (see Associated Recipes). Lacinato kale, also known as dinosaur kale or Tuscan kale, has flat, dark green-blue leaves--and its tenderness makes it perfect for eating raw, like in this salad.

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Tex-Mex Pasta Salad

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A light and creamy green-salsa dressing highlights this easy pasta salad with Southwestern flavors.

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Chopped Chicken & Sweet Potato Salad

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This easy salad recipe allows for a wonderful use of leftover cooked chicken. Look for escarole in the produce section near the leafy greens; if you can't find it, you can use romaine instead.

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Vegan Superfood Grain Bowls

Vegan Superfood Buddha Bowls
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This nutrient-packed grain bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwavable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights.

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Mason Jar Power Salad with Chickpeas & Tuna

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This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don't need to massage or cook it to make it tender.

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Roasted Chicken & Winter Squash over Mixed Greens

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This hearty salad comes together with little effort, since the squash and chicken can roast together on the same sheet pan. Prep the dressing and the salad greens while the chicken is roasting.

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    1 of 27 Veggie & Hummus Sandwich
    2 of 27 Salmon-Stuffed Avocados
    3 of 27 Chipotle Chicken Quinoa Burrito Bowl
    4 of 27 Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil
    5 of 27 Meal-Prep Chili-Lime Chicken Bowls
    6 of 27 Lemon-Roasted Vegetable Hummus Bowls
    7 of 27 Farro Salad with Arugula, Artichokes & Pistachios
    8 of 27 Chopped Veggie Grain Bowls with Turmeric Dressing
    9 of 27 Avocado, Tomato & Chicken Sandwich
    10 of 27 Mixed Greens with Lentils & Sliced Apple
    11 of 27 Goddess Veggie Bowls with Chicken
    12 of 27 Lemon Shrimp & Orzo Salad
    13 of 27 Crispy Chickpea Grain Bowl with Lemon Vinaigrette
    14 of 27 No-Cook Black Bean Salad
    15 of 27 Spicy Slaw Bowls with Shrimp & Edamame
    16 of 27 Chipotle-Lime Cauliflower Taco Bowls
    17 of 27 Thai-Style Chopped Salad with Sriracha Tofu
    18 of 27 Meal-Prep Vegan Moroccan Lettuce Wraps
    19 of 27 Quinoa, Avocado & Chickpea Salad over Mixed Greens
    20 of 27 Southwest Black-Bean Pasta Salad Bowls
    21 of 27 Winter Kale & Quinoa Salad with Avocado
    22 of 27 Vegan Kale Caesar Salad with Tofu Croutons
    23 of 27 Tex-Mex Pasta Salad
    24 of 27 Chopped Chicken & Sweet Potato Salad
    25 of 27 Vegan Superfood Grain Bowls
    26 of 27 Mason Jar Power Salad with Chickpeas & Tuna
    27 of 27 Roasted Chicken & Winter Squash over Mixed Greens

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    27 Diabetes-Friendly Lunches That Are High in Fiber
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