11. Low-Fat Cottage Cheese With Berries and an English Muffin
For a quick lunch that’s both nutritious and easy to assemble, combine a ½ cup of lowfat cottage cheese with a ½ cup of fresh or frozen berries, such as blueberries or strawberries, and 1 tbsp of chia seeds. The chia seeds provide additional fiber (4 g) and healthy fats, Stefanski notes. Pair the cottage cheese and berries with half of a whole-wheat English muffin, which you can spread with 1 tbsp of almond butter.
Calories 352.4
Carbs 35 g
12. Healthy Tuna Salad on Whole-Grain Toast
Tuna salad and toast are a perfect pair. Whip up this diabetes-friendly version, courtesy of Stefanski.
To make the tuna salad, stir together one flavored tuna packet (packed in water) with a mini avocado (or half of a standard avocado), 1 tbsp of olive oil–based mayo, and a ¼ cup of chopped veggies (onion, celery, or radish). Spoon the entire mixture on a slice of whole-grain toast.
Calories 326.2
Carbs 25.4 g