Protein first, then pick your carbs.

Packing a lunch for someone with diabetes works best when you build it around protein, then add smart carbs and fiber.

The reason is simple: protein (and some healthy fat) slows down how fast carbohydrates hit the bloodstream. So a turkey wrap with hummus beats a plain turkey sandwich on white bread. You’re not looking for a low-carb meal, just a balanced one that doesn’t spike.

Keep it visual: half the container with non-starchy vegetables (or a side salad), a quarter with protein (chicken, eggs, tofu, beans), and a quarter with whole carbs like quinoa, brown rice, or a small sourdough roll. That gives you flexibility without turning lunch into a math problem.

Obviously portion sizes depend on their meds and activity. If you’re not sure, ask the dietitian once and then stick to routine — consistent amounts at the same time every day do more for a person with diabetes than chasing perfect numbers. Avoid the bottled juices and sweet yogurts; water or unsweetened tea is easiest on glucose.

One lunch that works: grilled chicken, roasted chickpeas, cherry tomatoes, cucumber, a small pita and a few apple slices. It’s not fancy, but it’s not boring either.

The goal is steady, not perfect.