Lunch Summary (1 serving(s))

Start lunch with non-starchy vegetables or a salad, then eat protein and carbohydrates last to slow the glucose rise.

Reduce the portion of refined starches and sugary foods at lunch; replace them with smaller servings of lentils, chickpeas, beans, quinoa, or barley.

Include a protein source such as eggs, chicken, fish, tofu, tempeh, or unsweetened Greek yogurt with the meal.

Add healthy fats and fiber, such as avocado, nuts, seeds, olive oil, or chia seeds, while keeping portions moderate.

Choose water, sparkling water, or unsweetened tea instead of juice, regular soda, sweetened coffee, or other sugary drinks.

Take a 10–20 minute easy walk soon after lunch, if appropriate for your health and mobility.