7. Two Hard-Boiled Eggs With Almonds and Chopped Carrots
It doesn’t get much easier than this option recommended by Stefanski: combining a few smart snack foods to create a well-rounded meal.
First, hard-boil two eggs (or boil several at once so you can grab and go the next time). Pair the eggs, which each provide 6.3 g of protein, with a ¼ cup of unsalted almonds (this will give you 15 g of fat) and 1 cup of baby carrots with 1 tbsp of hummus for dipping.
Calories 416.5
Carbs 21.4 g
8. Deconstructed Sushi Rolls
For a simple, diabetes-friendly seafood lunch, try deconstructed sushi rolls. “Think of all the components of sushi without having to roll it,” Kimberlain says.
To make it, top 2/3 cup of cooked brown rice with 3 to 5 oz of roasted salmon or tuna. You can also use canned salmon or tuna if you prefer — just be sure to choose one that’s low in sodium and packed in water, Kimberlain says. From there, add one or two slices of avocado and as much sliced cucumber and roasted seaweed as you want. (You can find prepackaged roasted seaweed at the grocery store.) Add 1 tbsp of low-sodium soy sauce, and sprinkle with green onions and sesame seeds, if you’d like.
Optional: Add a ¼ cup of homemade chipotle dressing. Kimberlain makes it by blending 1 cup of nonfat plain Greek yogurt, 1 chopped chipotle pepper, 2 teaspoons (tsp) of chipotle sauce, ½ cup of chopped cilantro (optional), and juice from half a lime. A ¼ cup of the mixture adds about 31 calories and 2 g of carbs to the totals below.
Calories 320.6
Carbs 39.5 g