Healthy Calendar Diabetic Cooking. Lara Rondinelli-Hamilton

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       Taco Salad with Black Beans

       Mediterranean Shrimp Wrap

       Tuna Melt

       Turkey and Artichoke Sandwich

       Turkey and Avocado Wraps

       Smokin’ Turkey Sandwich

       Black Bean Soup

       Hearty Lentil Soup

       Split Pea Soup

       Tortilla Soup

      Lunches with 30 Grams Total Carbohydrate or Less

      Lunch #1 (Turkey or Ham Sandwich)

      Whole-wheat sandwich thin, served with 1 Tbsp hummus spread on light wheat bread (15 grams carb for 2 slices)

      lettuce

      tomato

      1 ounce deli-sliced turkey or ham

      1 small apple

      Small green salad with 1 Tbsp light dressing

      Lunch #2 (Chicken Wrap)

      1 low-carb tortilla

      3 ounces chicken

      1/4 avocado, mashed (spread on tortilla)

      1/4 cup diced tomatoes

      1 small pear

      Serve chicken, avocado, and tomatoes wrapped in the tortilla, serve with pear on the side.

      Lunch #3 (Large Green Salad)

      Salad greens

      3 ounces sliced chicken breast

      1 Tbsp chopped pecans

      2 Tbsp lite balsamic vinaigrette dressing

      1 cup black bean soup

      Serve the soup on the side.

      Lunch #4 (Tuna Salad)

      3 ounces tuna, packed in water, mixed with

      1 Tbsp light mayonnaise, celery, and chopped onion, served on 1 whole-wheat sandwich thin

      1 cup carrots, cucumbers, and cauliflower, served with 2 Tbsp hummus

      1 cup milk or 6 ounces light yogurt

      Serve tuna salad on sandwich thin with veggies, hummus, and yogurt on the side.

      Lunch #5 (Chicken Salad)

      3 ounces cooked chicken, chopped, mixed with 1 Tbsp light mayonnaise, chopped onion, 1/4 cup grapes, halved, and 1 Tbsp slivered almonds

      10 whole-wheat crackers (serve salad on crackers instead of bread)

      1/2 cup cottage cheese

      1 cup strawberries

      Serve chicken salad on whole-wheat crackers with strawberries and cottage cheese on the side.

      Lunch #6 (Egg White Salad)

      3 hard-boiled egg whites, mixed with 1 Tbsp light mayonnaise and 1 tsp Dijon mustard, served on

      Mixed greens OR 10 whole-wheat crackers

      1 cup fresh fruit

      Serve egg salad on salad greens or whole-wheat crackers with fresh fruit on the side.

      Lunches with 45 Grams Total Carbohydrate

      Lunch #1

      1 cup reduced-sodium soup (lentil or beef vegetable)

      1/2 natural peanut butter and sunflower seed sandwich, made with 1 slice whole-wheat bread, 1 Tbsp peanut butter, and 2 tsp sunflower seeds

      1 cup strawberries

      Lunch #2

      3 ounces leftover chicken breast, chopped, mixed with 1/2 cup fat-free refried beans, served with 14 baked tortilla chips OR two corn tortillas (top with salsa if desired)

      Green salad, served with 2 Tbsp light Ranch dressing

      1 medium orange

      Gluten-Free Lunches with 30 Grams Total Carbohydrate or Less

      Lunch #1 (Chicken Wrap)

      1 gluten-free tortilla

      3 ounces chicken

      1/8 avocado, mashed (spread on tortilla)

      1/4 cup diced tomatoes

      Serve chicken, avocado, and tomatoes wrapped in the tortilla.

      Lunch #2

      Large green salad, with 3 ounces cooked chicken breast, 1 Tbsp chopped pecans, and 2 Tbsp balsamic vinaigrette dressing (gluten-free)

      1 cup gluten-free black bean soup

      Lunch #3 (Chicken Salad)

      3 ounces cooked chicken, chopped, mixed with 1 Tbsp light mayo, chopped onion, 1/4 cup grapes, halved, and 1 Tbsp slivered almonds

      10 gluten-free crackers (serve salad on crackers instead of bread)

      1/2 cup cottage cheese

      1/2 cup strawberries

      Serve chicken salad on gluten-free crackers with strawberries and cottage cheese on the side.

      Lunch #4 (Egg White Salad)

      3 hard-boiled egg whites, mixed with 1 Tbsp light mayo and 1 tsp Dijon mustard, served on

      Mixed greens OR 14 baked corn chips

      1 cup fresh fruit

      Gluten-Free Lunches with 45 Grams Total Carbohydrate

      Lunch #1 (Turkey or Ham Wrap)

      1 gluten-free tortilla, with 1 Tbsp hummus, lettuce leaves, and tomato slices

      1 small apple

      Small green salad, with 1 Tbsp light dressing (gluten-free)

      Lunch #2 (Tuna Salad)

      3 ounces water-packed tuna, with 1 Tbsp light mayo, chopped celery, and chopped onion, served on

      2 slices gluten-free bread

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