What are the best lunch ideas for type 2 diabetics. How can ingredients, recipes, and eating out strategies help manage blood sugar levels. Which quick and easy lunch options are suitable for people with diabetes.

Understanding the Importance of Proper Nutrition for Type 2 Diabetes

Type 2 diabetes is a progressive condition that requires careful management to prevent complications. One of the most crucial aspects of diabetes management is maintaining a nutritious diet that helps control blood sugar levels. While medication and insulin may be necessary for some individuals, diet remains a cornerstone of treatment for all people with diabetes.

With approximately 9.4% of the U.S. population living with diabetes, it’s essential to understand how to make informed food choices, especially when it comes to lunch – a meal that often presents challenges due to time constraints and limited options.

Key Ingredients for Diabetes-Friendly Lunches

When planning lunches for type 2 diabetes, it’s important to focus on nutrient-dense ingredients that provide sustained energy without causing rapid spikes in blood sugar. Here are some excellent options to incorporate into your meals:

• Canned fish (tuna, salmon, sardines) – rich in omega-3 fatty acids
• Low-sodium deli meats (turkey, chicken) – lean protein sources
• Hard-boiled eggs – versatile and protein-packed
• Salads with side dressing – fiber-rich and customizable
• Low-sodium soups and chili – warming and satisfying options
• Whole fruits (apples, berries) – natural sweetness with fiber
• Cottage cheese – high in protein and calcium
• Plain, unsweetened Greek yogurt – probiotic-rich and versatile
• Nuts and seeds – healthy fats and protein
• Avocado – heart-healthy monounsaturated fats
• Raw vegetables (cherry tomatoes, celery, carrots, cauliflower, broccoli, snap peas) – low-calorie and nutrient-dense

By combining these ingredients thoughtfully, you can create satisfying and blood sugar-friendly lunches that keep you energized throughout the day.

Delicious and Nutritious Lunch Recipes for Diabetics

Contrary to popular belief, a diabetes-friendly diet doesn’t have to be boring or restrictive. There are countless delicious recipes that can help you manage your blood sugar while tantalizing your taste buds. Here are some inspiring lunch ideas:

1. Three-cheese vegetable sandwich on whole grain bread
2. Beans and greens soup with a side of low-fat crackers
3. Grilled chicken breast with fajita vegetables in lettuce cups
4. Mediterranean turkey wrap with hummus and fresh vegetables
5. Pinto bean, brown rice, and spinach salad with vinaigrette dressing
6. Grilled portobello mushroom and vegetable stir-fry with quinoa
7. Grilled salmon and spinach salad topped with roasted sweet potatoes

These recipes demonstrate the variety and flavor possible in a diabetes-friendly meal plan. By incorporating a balance of lean proteins, complex carbohydrates, and healthy fats, you can create lunches that are both satisfying and beneficial for managing your blood sugar levels.

Sandwich Strategies for Blood Sugar Management

Sandwiches are a lunchtime staple for many Americans, with nearly half of the population consuming at least one sandwich daily. For people with diabetes, sandwiches can still be part of a healthy meal plan with some thoughtful modifications:

• Choose high-fiber, whole grain bread or sprouted grain varieties to slow carbohydrate absorption and improve blood sugar control
• Opt for open-faced sandwiches or use thin slices of bread to reduce overall carbohydrate intake
• Select lean, low-sodium deli meats like roast turkey or grilled chicken breast
• Replace high-fat mayonnaise with healthier spreads such as mustard, pesto, hummus, or mashed avocado
• Incorporate plenty of vegetables for added nutrients and fiber
• Consider using lettuce wraps or low-carb tortillas as alternatives to traditional bread

By implementing these strategies, you can enjoy sandwiches while maintaining better control over your blood sugar levels.

Quick and Easy Lunch Options for Busy Diabetics

For many people, finding time to prepare a nutritious lunch during a hectic workday can be challenging. Fortunately, there are several quick and easy options that are suitable for those managing diabetes:

• Hard-boiled eggs paired with fresh fruit
• Greek yogurt topped with berries, chia seeds, and a sprinkle of almonds
• Low-sodium bean soup cups with a side of raw vegetables
• Cottage cheese with diced tomatoes or fresh fruit
• Pre-portioned smoothie ingredients blended with unsweetened almond milk
• Homemade trail mix with nuts, seeds, and a small amount of dried fruit

These options require minimal preparation and can be easily packed for on-the-go consumption, making them ideal for busy individuals managing diabetes.

How can portion control help manage blood sugar levels in diabetic lunches?

Portion control plays a crucial role in managing blood sugar levels for people with diabetes. By carefully monitoring portion sizes, you can better control your carbohydrate intake, which directly affects blood glucose. Here are some tips for implementing portion control in your lunch routine:

• Use smaller plates to create the illusion of a fuller meal
• Measure your food using measuring cups or a food scale
• Follow the plate method: fill half your plate with non-starchy vegetables, one-quarter with lean protein, and one-quarter with complex carbohydrates
• Be mindful of high-calorie condiments and dressings
• Pack pre-portioned snacks to avoid overeating

By mastering portion control, you can enjoy a wider variety of foods while maintaining stable blood sugar levels.

Eating Out: Navigating Restaurant Menus with Diabetes

Dining out can be challenging for individuals with diabetes, but with some careful planning and smart choices, it’s possible to enjoy restaurant meals while managing your blood sugar. Here are some strategies to help you navigate restaurant menus:

• Research the menu online beforehand to identify diabetic-friendly options
• Choose grilled, baked, or roasted proteins instead of fried options
• Ask for dressings and sauces on the side to control portions
• Opt for vegetable-based sides instead of starchy options like fries or mashed potatoes
• Request substitutions, such as a side salad instead of rice or pasta
• Consider splitting a large entrée with a dining companion to control portion sizes
• Avoid all-you-can-eat buffets, which can lead to overeating

By employing these strategies, you can maintain your diabetes management plan even when eating out.

What are some diabetes-friendly options at popular restaurant chains?

Many restaurant chains now offer healthier options that can be suitable for people with diabetes. Here are some examples:

• Chipotle: Burrito bowl with brown rice, black beans, fajita vegetables, chicken or tofu, lettuce, and salsa (skip the sour cream and cheese)
• Panera Bread: Greek salad with chicken (ask for dressing on the side)
• Subway: 6-inch whole wheat sub with turkey breast, plenty of veggies, and mustard instead of mayo
• Starbucks: Spinach, feta, and egg white breakfast wrap
• Olive Garden: Herb-grilled salmon with broccoli (ask for no breadsticks)

Remember to check nutrition information when available and adjust portion sizes as needed to fit your individual meal plan.

The Role of Fiber in Diabetic Lunch Planning

Fiber is an essential component of a diabetes-friendly diet, particularly when it comes to lunch planning. This nutrient plays a crucial role in managing blood sugar levels and promoting overall digestive health. Here’s why fiber is so important for people with diabetes:

• Slows digestion and absorption of carbohydrates, leading to more stable blood sugar levels
• Promotes feelings of fullness, which can help with weight management
• Lowers cholesterol levels, reducing the risk of heart disease (a common complication of diabetes)
• Improves digestive health and regularity

To increase your fiber intake at lunch, consider incorporating the following high-fiber foods:

1. Legumes (beans, lentils, chickpeas)
2. Whole grains (quinoa, brown rice, whole wheat bread)
3. Vegetables (broccoli, carrots, Brussels sprouts)
4. Fruits with edible skins (apples, pears, berries)
5. Nuts and seeds (almonds, chia seeds, flaxseeds)

By making a conscious effort to include these fiber-rich foods in your lunches, you can better manage your blood sugar levels and improve your overall health.

How much fiber should a diabetic aim to consume at lunch?

While individual needs may vary, a general guideline for fiber intake is 25-30 grams per day for adults. For lunch specifically, aim for 7-10 grams of fiber. This can be achieved by including a serving of whole grains, a portion of legumes, and plenty of non-starchy vegetables in your meal. Always consult with your healthcare provider or a registered dietitian for personalized recommendations based on your specific needs and health status.

The Impact of Timing on Diabetic Lunch Choices

The timing of your lunch can have a significant impact on blood sugar management for people with diabetes. Consistently timed meals help regulate blood glucose levels and can improve the effectiveness of diabetes medications. Consider the following factors when planning your lunch schedule:

• Aim to eat lunch at approximately the same time each day
• Space your meals evenly throughout the day, typically 4-5 hours apart
• Consider having a small, balanced snack if lunch will be delayed
• Be mindful of how your lunch timing aligns with your medication schedule
• Monitor your blood sugar before and after lunch to understand how timing affects your levels

By paying attention to meal timing, you can optimize your diabetes management and maintain more stable blood sugar levels throughout the day.

Should diabetics eat smaller, more frequent meals instead of three large meals?

The answer to this question can vary depending on individual needs and preferences. Some people with diabetes find that eating smaller, more frequent meals helps them maintain steadier blood sugar levels throughout the day. This approach, often called “grazing,” can help prevent large spikes and drops in blood glucose. However, others may prefer the structure of three main meals with planned snacks as needed. The key is to work with your healthcare team to determine the eating pattern that best suits your lifestyle and helps you achieve optimal blood sugar control.

Hydration: An Often Overlooked Aspect of Diabetic Lunch Planning

While much focus is placed on food choices, hydration is an equally important aspect of diabetes management, particularly during lunchtime. Proper hydration can help regulate blood sugar levels, support kidney function, and prevent dehydration-induced spikes in blood glucose. Consider the following hydration tips:

• Choose water as your primary beverage with lunch
• Avoid sugary drinks, including regular soda and fruit juices
• If you desire flavored beverages, opt for unsweetened tea or water infused with fresh fruits
• Be mindful of caffeine intake, as it can affect blood sugar levels in some individuals
• Include water-rich foods in your lunch, such as cucumbers, tomatoes, and lettuce

By prioritizing hydration alongside your food choices, you can create a more comprehensive approach to managing your diabetes during lunchtime.

How much water should a person with diabetes drink with their lunch?

While individual needs may vary, a good rule of thumb is to drink about 8-16 ounces (240-480 ml) of water with your lunch. This can help aid digestion and prevent dehydration. However, it’s important to distribute your water intake throughout the day rather than consuming large amounts all at once. Aim for a total daily water intake of about 8-10 cups (64-80 ounces) for most adults, adjusting as needed based on factors such as activity level, climate, and overall health status. Always consult with your healthcare provider for personalized hydration recommendations.

Mindful Eating Practices for Diabetic Lunch Management

Incorporating mindful eating practices into your lunchtime routine can significantly improve your diabetes management. Mindful eating involves paying full attention to the experience of eating and drinking, both inside and outside the body. Here are some strategies to practice mindful eating during lunch:

• Eat slowly and chew thoroughly to aid digestion and recognize fullness cues
• Remove distractions such as phones, computers, or television while eating
• Take time to appreciate the colors, smells, textures, and flavors of your food
• Listen to your body’s hunger and fullness signals
• Practice portion control by using smaller plates and utensils
• Be aware of emotional or stress-related eating triggers

By adopting these mindful eating practices, you can develop a healthier relationship with food and improve your overall diabetes management.

How can mindful eating help with blood sugar control?

Mindful eating can contribute to better blood sugar control in several ways:

1. It helps prevent overeating by allowing you to recognize fullness cues more easily
2. Slower eating can lead to better digestion and more gradual rises in blood sugar
3. Increased awareness of food choices can result in selecting more nutrient-dense, blood sugar-friendly options
4. Reduced stress around mealtimes can help stabilize blood sugar levels, as stress can impact glucose regulation
5. Improved overall relationship with food can lead to more consistent, balanced eating habits

By incorporating mindful eating into your lunch routine, you can enhance your diabetes management and overall well-being.

Ingredients, recipes, and eating out

Diabetes is a progressive disease that can have many complications. However, people with type 2 diabetes can manage the condition by following a nutritious diet and carefully monitoring and managing their blood sugar.

While people with type 1 diabetes will also require insulin, diet remains extremely important for everyone with diabetes. Being sure to eat the right foods is essential for preventing uncontrolled disease progression.

Roughly 9.4 percent of people in the United States have diabetes, and it is the country’s seventh leading cause of death.

In this article, we look at lunch options for people who have diabetes.

Share on PinterestPeople with diabetes still have plenty of meal options at lunchtime.

People who need to control their blood sugar can still choose from a wide variety of options when they are looking for a tasty lunch.

A person can consider the following as part of a carbohydrate-controlled diet:

• Serve a bowl of soup and a salad, for example, tomato soup with a kale and apple salad.
• Eat a high-fiber, whole wheat wrap, such as turkey with hummus, cucumber, tomatoes, feta cheese, and olives.
• Choose a burrito bowl but skip the rice, keep the beans, add fajita vegetables, chicken or tofu, lettuce, pico de gallo, avocado, and salsa.
• Choose a spinach salad with canned tuna, mayonnaise, Greek yogurt, celery, and lemon juice, served over greens and diced apple.
• Combine a hard-boiled egg with a serving of flourless seed crackers, string cheese, a piece of fruit, and vegetable sticks with peanut butter.
• Make a smoothie from tofu or plain Greek yogurt, spinach, frozen raw cauliflower, unsweetened flax milk, juice from one-half of a lemon, and 1 cup of frozen, mixed berries.
• Put together an open-faced sandwich using 1 slice of whole-grain sprouted bread, grilled vegetables, hummus, and smashed avocado with lettuce as the topper to make it easier to eat.
• Dip carrots, celery sticks, cauliflower florets, and cherry tomatoes in hummus. Add a side of one-half of a can of sardines and a piece of fruit.

With mindful eating and enough planning, people with diabetes can safely enjoy a satisfying and varied diet.

The following common ingredients can also be part of a healthful lunch for people with diabetes.

With portion size in mind, a person with diabetes can include:

• canned tuna, salmon or sardines
• low-salt deli meats, such as turkey and chicken
• hard-boiled eggs
• salads with a side dressing
• low-salt soups and chili
• whole fruit, such as apples and berries
• cottage cheese
• plain, unsweetened Greek yogurt
• peanut or almond butter
• nuts and seeds
• avocado
• raw vegetables, such as cherry tomatoes, celery sticks, carrots, cauliflower, broccoli, and snap peas

A diet that helps people to maintain healthy blood sugar levels can include recipes as complex as a baked chicken empanada, or as straightforward as a chicken salad with strawberries.

The following are some flavorful and healthful recipes that show the variety people can enjoy in a diabetes-friendly lunch:

• three-cheese vegetable sandwich
• beans and greens soup
• chicken breast, fajita vegetables, pumpkin seeds, and beans in lettuce cups with salsa
• grilled vegetable sandwich on high-fiber bread
• tomato, mozzarella, and chickpea salad
• Mediterranean turkey wrap
• pinto bean, brown rice, and spinach salad
• grilled portobello mushroom and vegetable stir-fry with quinoa
• grilled salmon and spinach salad with roasted sweet potatoes on top

Sandwich strategies

Share on PinterestPeople with diabetes can still eat a simple, delicious sandwich.

According to data from the U.S. Department of Agriculture, every day around 47 percent of people in the U.S. eat at least one sandwich.

This very popular meal choice can also be part of a healthful lunch for people with diabetes.

People with diabetes who want to include sandwiches in their meal plan should take the following steps:

• Increase the fiber content by using whole wheat, whole-grain bread, or sprouted-grain bread for better nutrition, slower carbohydrate absorption, and a lower post-meal blood sugar level.
• Make an open-faced sandwich, using thin sandwich bread to lower carbohydrate counts, or turn it into a wrap with low-carb tortillas or lettuce.
• Select lean, low-salt deli meats, such as roast turkey.
• Use low-fat mayonnaise, or replace it with other spreads, such as mustard, pesto, hummus, yogurt, or avocado.
• Consider replacing cheese with vegetables or fruits, such as tomatoes or peppers, pesto, or avocado.

Quick lunch options for diabetes

Finding time to prepare and eat lunch can often be limited during the workweek. It can be helpful for people to consider other quick, healthful choices for a diabetes-friendly lunch. Examples include:

• hard-boiled eggs with fruit
• yogurt with berries, chia seeds, and almonds
• low-salt bean soup cups
• cottage cheese with fruit or diced tomatoes

Share on PinterestPeople need to consider portion size when eating at a restaurant.

Food that commercial establishments serve tends to involve large portions that are high in calories, fat, carbohydrates, sugar, and salt, but low in fiber and vegetables. This makes eating out a challenge for people who have diabetes.

They have to be extremely careful to choose a healthful lunch that will not cause a spike in their blood sugar.

Portion control is especially important when eating out, as lunch dishes may be much larger than appropriate. People with diabetes should resist the urge to super-size any meal or snack.

Another option might be eating a small amount of the meal and taking the rest home to eat sometime later.

The following ideas can help people with diabetes avoid carb-heavy, overlarge, or sugary options at lunchtime:

• Choose whole-grains where possible or skip the flour-based options.
• Order salad dressing on the side rather than already added.
• Look for broth-based soups.
• Consider a vegetarian option.
• Choose grilled, roasted, or baked meats, fresh poultry, and fish.
• Ask for steamed vegetables when possible.
• Swap mashed potatoes or french fries for non-starchy vegetables, such as a side salad or cooked greens.
• Replace refined, low-fiber carbohydrates, such as white rice or pasta, with beans or sweet potatoes with skins.

People with diabetes should try to avoid the following items in a meal:

• fried foods
• cream soups
• sugary drinks, such as soda, sweet tea, or juice
• alcoholic drinks
• white bread, rice, and refined pasta
• foods or meals with added sugars

Learn more about the ten best foods for diabetes by clicking here.

Keeping blood sugar levels within a healthful range is vital for anyone with diabetes. People must stick to their doctor’s recommendations for a diet that can help them achieve this goal.

Experts at the National Institute of Diabetes and Digestive and Kidney Diseases recommend two complementary approaches to healthful eating for people with diabetes.

The Plate Method

The plate method helps people select appropriate proportions of different foods. This method advises people to do the following:

• Fill one-half of a 9-inch plate, or about 2 cups, with non-starchy vegetables, such as greens or broccoli.
• Reserve one-quarter of the plate for roughly 3–4 ounces of proteins, such as chicken, fish, or plant-based alternatives.
• About ½–1 cup of starchy, high-fiber vegetables or grains, such as beans or whole grains, can fill the remaining quarter of the plate.

Carbohydrate counting helps people with diabetes manage their blood sugar levels to keep them in the healthy range. Individual recommendations for ideal carbohydrate intake will vary, depending on an individual’s medical advice.

No matter how challenging it may seem at first, following a diet that a healthcare team has helped develop can give real benefits.

A 2017 review in the Journal of the Academy of Nutrition and Dietetics found proof that lifestyle interventions could help reduce body weight and manage blood sugar levels.

The following tips can support people with diabetes as they try to manage their blood glucose:

• Planning ahead: Use weekends to organize meals. This is a great way to guarantee a healthful, diabetes-friendly lunch every day.
• Stocking up at home: Fill refrigerators and pantries with easy-to-use, healthful ingredients.
• Cooking more: When grilling or roasting salmon or chicken, prepare extra for lunches later in the week. Make big batches of soups or stews that you can use for lunch on other days. These stews can be frozen for a later date.
• Keep a supply ready at work: Stock up on healthful, non-perishable items, such as nuts, seeds, canned tuna, and sardines, or dried chickpeas, and dried bean soup cups, and store them at your desk. These can be useful when a person cannot follow a planned lunch or when blood sugar levels dictate it.
• Watching the time: Some people with diabetes need to eat specific amounts of carbohydrates at set times, so keeping an eye on the time throughout the day is a wise strategy.
• Going low: Make a habit of selecting low-sugar, low-salt options when choosing food and drink.
• Going high: Look for foods that are high in fiber, such as nuts, whole grains, apples, pears, berries, avocado, oatmeal, beans, and legumes.

With the right planning, lunch need not be an uninspiring mealtime for people with diabetes.

Q:

What is a GI ranking, and does it affect me if I have diabetes?

A:

GI ranking is a way of classifying the effect of carbohydrates on blood sugar levels. Low GI foods raise blood sugars more slowly and to a lower level than high GI foods.

GI ranking of foods can, therefore, help those with diabetes make healthier food choices and ultimately manage their condition better. Foods that are typically high in fiber are often low in the GI rankings.

Natalie Butler, RD, LDAnswers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.

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23 Healthy Lunch Ideas for Diabetics

Figuring out what to eat for lunch every day can be challenging, especially for people with diabetes.

Fortunately, there are plenty of delicious, healthy, and easy-to-prepare options that can help round out your diet and keep blood sugar levels steady.

Here are 23 healthy and delicious lunch ideas for people with diabetes.

1. Burrito bowl

Burrito bowls are delicious and easy to tailor to your taste buds by adding your favorite ingredients.

To keep the carb content low, try using mixed greens as your base instead of rice, and top with beans, salsa, and grilled veggies.

You can also throw in some chicken, ground beef, or tofu to boost the protein content, which may support better blood sugar control (1).

2. Turkey veggie wrap

Wraps are convenient, customizable, and portable, making them a great choice for lunch.

Turkey veggie wraps, in particular, are high in protein and feature a variety of fiber-rich vegetables, which can slow the absorption of carbohydrates to stabilize blood sugar levels (1, 2).

Be sure to opt for whole wheat or low carb wraps and fill up on nutrient-dense ingredients, such as hummus, tomatoes, lettuce, and bell peppers.

3. Tuna salad

Tuna salad is a healthy, high protein meal typically made with ingredients like tuna, celery, onions, and mayonnaise (3).

You can make it at home and boost the protein content by trading mayonnaise for Greek yogurt. Or, add more fiber with veggies like carrots, radishes, or tomatoes.

Pair your tuna salad with some whole wheat crackers for a simple lunch to enjoy at home, work, or school.

4. Stuffed bell peppers

Stuffed bell peppers are often filled with meat or beans, mixed veggies, and whole grains like brown rice, couscous, or quinoa.

By choosing high protein and fiber-rich ingredients for your filling, you can easily make it a healthy, diabetes-friendly meal.

Lean sources of protein like ground beef or ground turkey are great choices, along with nutritious veggies like tomatoes, zucchini, garlic, and onions.

5. Chicken fajita bowl

A chicken fajita bowl can be a healthy, flavorful lunch for people with diabetes.

They’re easy to prepare in advance and typically feature several foods high in protein and fiber that help keep your blood sugar levels in check, including chicken, brown rice, and veggies.

Be sure to pack on the vegetables to maximize the potential health benefits and top it off with a bit of salsa, avocado, or cilantro.

6. Buddha bowl

Buddha bowls are popular meals consisting of small portions of several different foods, typically plant-based proteins, veggies, and whole grains.

Not only can you mix and match the ingredients to add more protein and fiber to your diet, but you can also make it ahead for a simple and convenient meal to enjoy during the workweek.

Edamame, sliced avocado, quinoa, broccoli, red cabbage, cucumber, sweet potato, tofu, and carrots can all be great additions to your Buddha bowl.

Share on PinterestLaura Adani/Stocksy United

7. Brown rice

Brown rice is considered a whole grain, meaning that it contains all three parts of the wheat kernel.

Some studies show that eating more whole grains could be linked to improved blood sugar control (4).

Brown rice is also rich in fiber, which can slow the absorption of sugar into the bloodstream to prevent spikes and crashes in your blood sugar levels (2, 5).

Try pairing brown rice with stir-fried veggies and a lean protein source for a healthy and delicious lunch.

8. Quinoa

In addition to its high fiber content, quinoa is one of only a few available plant-based complete proteins. That means it contains all nine of the essential amino acids your body needs to obtain from food sources (6, 7).

It also has a low glycemic index, which is a measure of how much certain foods affect your blood sugar levels (8).

Quinoa salad can be a simple and nutritious lunch option for people with diabetes. It’s easy to customize using whichever ingredients you have on hand, such as chickpeas, feta, cucumber, tomato, beans, avocado, onion, or bell pepper.

9.

Whole grain tortillas

Not only are whole grain tortillas versatile and delicious, but they can also be a great addition to your lunch if you have diabetes.

In fact, one large whole grain tortilla contains nearly 7 grams of fiber to help keep blood sugar levels steady (9).

For an easy lunch, add your favorite spread, like hummus or tzatziki, to a whole grain tortilla with some fresh veggies and your choice of protein.

10. Whole grain pasta

Whole grain pasta can be a healthy alternative to refined flour pasta, especially if you have diabetes.

Compared with regular pasta, whole grain pasta contains more than twice as much fiber per cooked cup (140 grams) (10, 11).

In one small study, whole grain pasta was also more effective at reducing hunger and promoting feelings of fullness than refined pasta (12).

For the best results, load up on the veggies and include a good source of protein with your pasta, such as chicken, salmon, ground beef, or legumes.

Share on PinterestPeter Karasev/Offset Images

11. Chicken

Chicken is jam-packed with protein, providing nearly 24 grams per 3-ounce (85-gram) serving (13).

One review of 13 studies reported that following a high protein diet could reduce insulin resistance in people with type 2 diabetes, which could potentially improve blood sugar control (14).

Chicken is also easy to add to a variety of recipes and can be grilled, baked, roasted, or stir-fried.

12. Tuna

Often found in convenient cans, packets, and pouches, tuna can be a healthy lunch option, high in protein and omega-3 fatty acids.

In one study, consuming a high protein, low glycemic index diet supplemented with omega-3 fatty acids improved blood sugar control and decreased belly fat in 30 people with type 2 diabetes (15).

You can easily add tuna to pasta, salad dishes, wraps, sandwiches, and casseroles for a healthy weekday lunch.

13. Turkey

Turkey boasts a good amount of protein in each serving, with almost 25 grams in just 3 ounces (85 grams) (16).

It’s also low in fat and calories, making it a great option for those who are looking to lose weight.

Sliced turkey is perfect for wraps, pitas, and sandwiches. You can also try adding ground turkey to pasta dishes, taco salads, rice bowls, or homemade burger patties.

14. Tofu

With 14 grams of protein in each 1/4-block (81-gram) serving, tofu is an excellent plant-based protein source for people with type 2 diabetes (17).

In fact, soy protein may benefit both blood sugar control and insulin sensitivity (18, 19).

Additionally, because it easily absorbs the flavor of the foods you pair it with, tofu is an incredibly versatile ingredient. Try adding it to veggie bowls, curries, soups, salads, or sandwiches for an easy make-ahead lunch.

15. Eggs

Although eggs are a beloved breakfast staple, they can also be a great addition to your midday meal.

Though research has turned up conflicting results, several studies have found that regularly eating eggs could improve blood sugar levels and insulin sensitivity for people with type 2 diabetes (20, 21).

Eggs are also versatile. For instance, hard-boiled eggs can bump up the protein content of salads and sandwiches, while scrambled eggs work well in wraps, veggie skillets, or rice dishes.

Share on PinterestWestend61/Getty Images

16. Spinach

Rich in fiber, iron, vitamin A, and vitamin C, spinach is one of the most nutrient-dense foods on the planet (22).

It also contains beneficial compounds like thylakoids, which have been shown to enhance insulin sensitivity, improve blood sugar control, and support feelings of fullness in human and animal studies (23, 24, 25).

Plus, there are plenty of creative ways to enjoy spinach for lunch that go beyond salads. For example, try adding it to curries, soups, pasta dishes, or wraps. You can also sauté spinach and sprinkle it with some salt, pepper, and garlic for a simple side dish.

17. Apples

Apples are high in fiber and have a low glycemic index, making them a great dietary addition for people with diabetes (26, 27).

In fact, one small study found that eating an apple before a rice meal reduced the subsequent increase in blood sugar levels by 50%, compared with a control (28).

Apples can be enjoyed in place of dessert to help satisfy your sweet tooth. For example, try pairing them with a sprinkle of cinnamon or some nut butter. Alternatively, add sliced apples to chicken salads, grilled sandwiches, or even quesadillas for extra flavor.

18. Broccoli

Broccoli is highly nutritious, boasting nearly 3 grams of fiber in each cup (91 grams) (29).

It may also help stabilize blood sugar levels. For instance, one small study in 13 adults found that eating cooked broccoli alongside mashed potatoes reduced blood sugar and insulin levels more than eating mashed potatoes alone (30).

For a healthy lunch, try pairing roasted broccoli with brown rice, grilled chicken, and other veggies like zucchini, Brussels sprouts, or carrots.

19. Grapefruit

Grapefruit has a unique tart, tangy flavor, perfect for bringing a refreshing zing to your lunch.

It also has a low glycemic index and has been shown to support healthy blood sugar and insulin levels in some animal studies (31, 32).

Try making a tasty side salad for lunch by pairing fresh grapefruit with arugula, sliced avocado, cucumber, and a drizzle of olive oil.

Note that if you’re taking statins such as simvastatin (Zocor), lovastatin (Altoprev), or atorvastatin (Lipitor), it’s advised to avoid eating grapefruit or drinking grapefruit juice.

20. Cauliflower

Cauliflower is a nutritious vegetable packed with essential vitamins and minerals, including vitamin C, folate, and vitamin K (33).

It’s also low in carbs and can be easily added to recipes in place of high carb ingredients like rice, flour, or potatoes.

Additionally, cauliflower makes a great side dish and can be roasted, boiled, or steamed.

Share on PinterestJohnny Autry/Offset Images

21. Yogurt

Yogurt can be a healthy addition to any meal during the day, including lunch.

Probiotic yogurt, in particular, is a type of yogurt that contains beneficial bacteria. It’s been linked to improved blood sugar control in people with type 2 diabetes (34, 35).

Opt for plain, unsweetened yogurt and top with nuts, seeds, and a bit of fresh fruit as a healthy dessert to help round out your meal.

22. Dark chocolate

Dark chocolate is loaded with anti-inflammatory antioxidants, which have been tied to a long list of potential health benefits (36).

Interestingly, research also suggests that certain compounds found in dark chocolate could help slow the progression of type 2 diabetes, prevent insulin resistance, and protect heart health (37).

Ideally, choose a variety of dark chocolate that contains at least 70% cocoa and stick to no more than 1 ounce (28 grams) per day.

23. Cheese

With around 6 grams of protein per ounce (28 grams), cheese can boost the nutritional value of your lunch (38).

It’s also low in carbohydrates and has a low glycemic index, meaning that it has little to no effect on your blood sugar levels.

Be sure to select a type of cheese that is low in sodium, then add it to soups, salads, sandwiches, casseroles, or pasta.

There are many healthy lunch options that are good for people with diabetes.

These meals are rich in protein and fiber from nutrient-dense ingredients that help you meet your dietary needs.

If you’re feeling creative, you can mix and match some of the ingredients on this list to create your own custom meals.

Diabetes diet – basic principles and an example of a weekly menu > Green Leaf

Diabetes is a serious disease from the group of endocrine pathologies. The essence of the disease is a violation of the absorption of glucose by the body. This is due to insufficient production of insulin, a hormone that is involved in this process. Such a disease requires regular examinations, constant monitoring of blood sugar levels and adherence to a special diet for diabetes. It involves the rejection of foods containing fast carbohydrates, and a strict calculation of the number of such foods. In our material, we will look at what proper nutrition recipes are suitable for a diet menu for diabetes, what restrictions must be strictly observed, and whether sweets can be consumed.

Diabetes mellitus and its consequences in simple words

It is glucose that gives the human body energy reserves. This substance comes from carbohydrate foods, and also accumulates in the liver. To perform its tasks, glucose must reach all cells. In order for this to happen, insulin, produced by the pancreas, is required.

After a meal, the level of sugar in the body increases. Insulin, on the other hand, interacts with cells, helping them to “open up” to receive glucose. This reduces its amount in the blood. If this process fails, there is a risk of developing diabetes of the first or second type – insulin-dependent and non-insulin-dependent, respectively.

Diabetes can be diagnosed at any age. There are many reasons for its development, but experts identify risk factors that should be paid special attention to:

• advanced age;
• genetic predisposition;
• obesity;
• arterial hypertension;
• high cholesterol.

Diabetes can lead to complications if you do not see a specialist promptly. Among them:

• partial or complete loss of vision;
• vascular injury;
• hearing impairment;
• stroke, heart attack;
• trophic ulcers or gangrene of the lower extremities;
• renal insufficiency;
• impotence;
• ketoacidosis;
• Hypo- or hyperglycemic coma.

Today, diabetes is increasingly called a way of life, not a disease. Next, we will look at what rules should be followed to alleviate the condition, and what diet should be followed for diabetes.

The essence of the diabetes diet

In order for nutrition to be beneficial and help to cope with the unpleasant symptoms of diabetes, it is necessary to follow a special diet. There are some principles that must be adhered to:

1. Replace unhealthy foods with healthy foods. You will have to forget about fast food, fatty dishes, convenience foods, etc.
2. Eat the same amount of calories at every meal. Breakfast, lunch, dinner and other meals should be approximately equal in calories. To do this, you should draw up a menu in advance or use the advice of a specialist.
3. Eat carbohydrate foods in the morning. This will eliminate the risk of a glucose surge at night, when it will be impossible to track and control it.
4. Strict dietary regimen. You should avoid snacking during the day and eat according to a pre-planned schedule. It is recommended to eat not three times a day, but 5-6 at approximately the same intervals. Accordingly, the portion size should be reduced.
5. Avoid alcohol. Such products block the release of glucose by the liver, which can lead to hypoglycemia. However, beer and sweet wine can raise blood sugar levels.
6. Avoid overeating. You need to eat the amount of food that is necessary to overcome the feeling of hunger and saturate the body for the next few hours.
7. Do not eat later than 2 hours before bedtime. Otherwise, you will gain weight, and obesity is a significant risk in diabetes.
8. Drink plenty of water. The optimal amount of liquid consumed is at least 1.5-2 liters per day.

In addition, you must give up sugar and foods that contain it. But here, healthy stevia sweeteners and Green Leaf erythritol with a natural composition come to the aid of the sweet tooth. They are calorie-free, have a zero glycemic index, have no restrictions on consumption and are recognized by experts as the best sugar substitutes in the diet for both type 2 and type 1 diabetes.

To some extent, the dietary diet resembles the well-known keto diet, which also involves the almost complete rejection of carbohydrate foods. However, the main difference is that with a keto diet, fats form the basis of the diet, and with diabetes, their use is prohibited / minimized.

What foods should be eliminated from the diet?

The diet menu for diabetes requires a strict rejection of a number of products. They can provoke a jump in glucose and aggravate the patient’s condition. The banned list includes:

• Sugar. This is the main enemy of a person with diabetes. Even its small amount in the composition of candy or ice cream can cause complications. If you cannot imagine your life without sweets, sugar should be replaced with natural sweeteners such as erythritol or stevia.
• Semi-finished products. Forget about factory cutlets, fish sticks, dumplings, sausages, etc. In their production, a huge amount of flavors, flavor enhancers and other synthetic substances are used that only harm the body.
• Fatty foods. Lamb, pork, duck, fatty cheeses, lard, mayonnaise, cream, etc. are strictly contraindicated on a diet for type 2 diabetes. Such food overloads the liver and pancreas.
• Trans fats. These are margarine, spread, popcorn, fast food, etc. Such products do not benefit healthy people, what can we say about the body of a diabetic?
• Sweet pastries. Avoid white bread, muffins, muffins, etc. due to their high content of refined carbohydrates.
• Some fruits and dried fruits. Their list includes bananas, grapes, melons, dates, figs, raisins, dried apricots. The fact is that these products contain a large amount of carbohydrates and sugar.

It is also worth reducing your salt intake. The optimal amount on a diet for type 2 diabetes is 1 teaspoon per day.

What foods should be eaten on a diabetic diet?

People with diabetes can eat lean meat and fish, eggs. Veal, chicken, turkey, beef, rabbit meat, medium-sized fish species should be included in the diet. Seafood and offal are allowed. Eggs should be eaten in limited quantities – no more than 2-3 pieces per day.

In case of diabetes, cereals are also allowed:

• barley;
• barley;
• buckwheat;
• wheat;
• rice;
• oat;
• quinoa.

It is best to steam 40 g of cereal with boiling water. This is enough for one meal. Despite the benefits of such products, they should not be abused.

From fats, peanut, olive and almond oils are allowed in the preparation of salads. You can also use cod liver and fish oil. Occasionally, linseed oil may be used.

Vegetables that grow above the ground are an excellent choice for diet food. In addition, 1-2 times a week you can eat:

• raw carrots;
• Jerusalem artichoke;
• turnip;
• celery root;
• lentils;
• black beans;
• turnip.

Greens and any mushrooms can be consumed practically without restrictions. Also on a diet for type 2 diabetes, it is allowed to eat whole grains and nuts of different varieties. Almonds are the healthiest.

Be sure to include berries and fruits in the diet, enriching the body with vitamins, minerals and other useful elements, the deficiency of which is often observed in diabetes. You can eat without restrictions:

• raspberries;
• strawberries;
• redcurrant;
• blackberries;
• blueberries;
• cranberries;
• gooseberry;
• avocado;
• lemons.

Fruit sauces and seasonings are a great idea. And to make them sweet, you can add stevia or erythritol. The rest of the berries and fruits can not be eaten on an empty stomach and more than 100 g per day. Among them:

• apple;
• cherry;
• plum;
• sea buckthorn;
• cranberries;
• cherry plum;
• apricot;
• pear;
• orange;
• grapefruit.

You can drink tea, coffee, compotes, herbal decoctions on a dietary diet.

Sample diet menu for type 1 and type 2 diabetes

When compiling a weekly diet menu for both type 2 and type 1 diabetes, the “plate” rule must be followed. The dishes are conditionally divided into 4 parts. Half should be vegetables, one quarter should be lean proteins, and the last half should be grains or other starchy foods. Such a diet resembles the Dukan diet, which has gained unprecedented popularity. It is based on the use of vegetables and meat. But this dietary diet involves the alternation of such products. When following a diet for diabetes, they need to be combined and even eaten at the same time in one meal.

Next we’ll look at an example menu for the week. Products can be changed at your discretion, choose dishes that are more to your liking, but the main thing is to strictly observe the basic principles of nutrition for diabetes.

Monday

Tuesday

Medium

Thursday

Friday

Saturday

Sunday

Are there differences in nutrition between type 1 and type 2 diabetes?

The dishes prepared by us are universal – they can be consumed on a diet both with type 2 diabetes and with type 1. There are no cardinal differences in nutrition, but there are some recommendations.

In the first type of disease, you need to replace carbohydrate foods with foods with a low glycemic index. Since the disease is characterized by the inability of the body to produce insulin on its own, a person needs to receive it from external sources. Carbohydrate-free foods are digested more slowly, respectively, this prevents a jump in glucose.

The diet for type 2 diabetes involves avoiding high-calorie foods, as the disease is often caused by obesity. Fried and stewed dishes are best replaced with boiled ones. In addition, a person with type 2 diabetes is recommended moderate exercise.

Diabetes and sweets – how is that possible?

In a world where more than 422 million people have diabetes, it is essential to do everything so that such people can live a full life with a minimum of restrictions. We are the Green Leaf team and we are engaged in the production of natural sweeteners that are allowed for absolutely everyone. Now you can treat yourself to your favorite sweets every day!

You may ask which diabetes diet allows sweets. The answer is simple – any, if you use stevia and erythritol in cooking. Our products are free of gluten, GMOs, flavor enhancers, flavors and any other synthetic substances. Green Leaf sweeteners are made only from natural ingredients: stevia – from the leaves of the herb of the same name, erythritol – from corn cobs. This ensures that our products do not harm health, but on the contrary, have a positive effect on many systems in the body. Among other benefits:

1. Green Leaf sweeteners have a zero glycemic index. This allows them to be used for preparing sweet dishes even on a diabetic diet. Using erythritol and stevia, you can not be afraid of jumps in glucose. They are suitable for people with both type 1 and type 2 diabetes.
2. Numerous studies have confirmed the hypoglycemic properties of stevia, so it can be an excellent addition to complex therapy for diabetes.
3. The absence of calories is another point that is extremely important for people with a type 2 disease. Our sweeteners help you lose weight and always stay in shape.
4. Our products are diuretic, so they reduce the puffiness often experienced by diabetics.
5. Green Leaf sweeteners strengthen the immune system, which makes the body more resistant to various viral and bacterial diseases.
6. Stevia and erythritol have a positive effect on the condition of nails, hair, teeth and skin.
7. They normalize blood pressure, so they are suitable for people with hypertension.
8. Impaired metabolism is often present in people with diabetes. Green Leaf sweeteners, when used regularly, bring it back to normal, and also normalize the functioning of the digestive system, in particular, restore the intestinal microflora after taking antibiotics.
9. Due to the natural composition, our sweeteners contain vitamins and other useful substances, so they have a positive effect on blood vessels and the functioning of the cardiovascular system as a whole.
10. Green Leaf products are able to recuperate after a hard day, restore body tone, relieve fatigue and relax.
11. Erythritol and stevia, like any sweets, contribute to the production of the “hormone of happiness” – serotonin. This improves mood, normalizes the psycho-emotional background, and sets up positive thinking. Such an attitude is extremely important in diabetes, so that a person does not dwell on the bad and does not fall into depressive states.

Stevia and erythritol do not become toxic when heated, so they are suitable for adding to baked goods, casseroles, tea, coffee and other hot dishes and drinks. Cold “snacks” will be no less tasty. Our sweeteners don’t change the taste of cooked meals, so you won’t feel the difference. And thanks to the innovative technology of Harmonix, we managed to eliminate the main disadvantage of stevia – a bitter aftertaste. Stevia Green Leaf has no aftertaste, and erythritol leaves a pleasant light coolness in the mouth.

Where can I buy a healthy sweetener?

Take a look at our online store and you will see a wide range. We have:

• erythritol in a large family pack;
• stevia in different packaging and with different sweetness ratio;
• Stevia with cinnamon and vanilla;
• stevia extract for confectionery manufacturers;
• nutrition bars with a variety of natural additives.

It is easy to buy stevia and erythritol – choose the item you like and add it to the “Basket” or contact the manager by phone. Place an order right now and enjoy life to the fullest! While no sugar is allowed on the diabetes diet, you can still enjoy your favorite treats with our healthy sweeteners.

healthy recipes for second courses for type 2 diabetics

Diet in diabetes should be balanced, dietary, tasty and cause a decrease in blood glucose, at least not vice versa.

It is recommended to include three dishes in the diet for diabetics, and four with a snack: the first – soups, borscht, pickle on meat broths or vegetarian; main dishes – meat, vegetable, fish stewed, boiled or baked in the oven; on the third – compotes, unsweetened juices, teas, unsweetened dessert; appetizer – served at the beginning of dinner, in the form of salads with fresh vegetables or boiled.

As a rule, if soups on meat broth are served for dinner, then the second dish should be lighter – from vegetables, cereals or fish, and vice versa, if the first is vegetarian, then the second is more satisfying – from meat or fish with a side dish.

The choice of recipes for main courses should be approached responsibly, so that with the food consumed, the body receives all the necessary nutrients in the right proportions, and the food is with a low gluten index. And most importantly – a serving of food should correspond to the calories you expend.

Today we are going to cook main courses with the following recipes:

Contents

1. Meal for diabetes: Stewed cabbage with celery and apples
2. Meal for diabetes: Vegetable stew with boiled beef
3. Beef Stroganoff beef
4. Boiled beef steak with onions
5. Chicken goulash with vegetables
6. Veal-like chicken fillet
7. Egyptian-style fish with peanuts and raisins
8. Polish pike perch with sauce and potato garnish

Diet for diabetes: Stewed cabbage with celery and apples

As you know, the most popular vegetable for type 2 diabetes is cabbage of any kind and cooked in any way. But, when you eat it constantly, for several years, then believe me, you don’t want to look at it anymore, I’m telling you this as an experienced diabetic. Today, I want to offer my recipe for stewed cabbage, a very tasty and satisfying dish is obtained, and does not get bored.

We need:

• 500 g white cabbage
• 1 pcs large carrots
• 150 g of celery root
• 2 pcs of onions, large size
• 2 tbsp. tomato paste
• 2 large apples, unsweetened varieties
• salt, pepper, bay leaf
• 1/2 tsp each herbs de Provence, basil
• vegetable oil

Preparation:

90 002 1. Prepare vegetables:

• chop the cabbage, finely, like on borscht.

• grate carrots and celery root on a coarse grater.

• cut the onion into half rings, not coarse.
• cut the apples into four parts, cut out the seeds and grate the same, on a coarse grater, without the skin.

Tip: In order not to waste time peeling apples, we start rubbing them from the inside to the skin. Very comfortable and won’t hurt your hands.

2. Pour a little oil (3 tbsp) into a cauldron and add shredded cabbage, celery root, apples. Stir and put on medium heat to stew, about 15 minutes. Stir constantly, add 1/2 cup of water so that it does not burn.

3. In the meantime, sauté onions and carrots in a frying pan over low heat, covered, for 10 minutes.

4. Dilute tomato paste with boiled water until creamy.

5. Add tomato paste to carrots with onions, pepper, sprinkle with basil, herbs de Provence and simmer for another 5 minutes.

6. We test the cabbage for softness, when it is “aldente” (slightly soft), add the frying, mix, test for salt and simmer for another 15 minutes. You need to try the condition of the cabbage, I like it not to be very soft , and you look to your liking.

Meal for diabetes: Vegetable stew with boiled beef

We need:

• 2 potatoes, pink
• 1 onion 9001 4
• 1 piece carrots
• 100-150 g celery root
• 3 -4 tomatoes in their own juice
• 1 zucchini
• 1 eggplant, small
• 1 leek
• spices to taste
• 200-300 g boiled beef

900 13 pepper, salt, to taste

• vegetable oil

Preparation:

1. Cut the onion into half rings and fry in a cauldron (pot) in vegetable oil, under the lid.

2. Chop the carrots into rings, celery into small cubes and send to the onion, simmer all the ingredients under the lid.

3. Boil beef meat in advance, how to make it soft and tasty, watch the video.

Cut the meat into cubes and also send to the vegetables.

4. Peeled potatoes, cut into cubes, eggplant and zucchini – quarter rings, leek – rings, put, alternately, in a saucepan and simmer.

5. Chop the tomatoes into cubes and add to the vegetables, mix, pour 1/2 tbsp. water, salt, pepper, add seasoning, mix, simmer for another 15 minutes over low heat.

6. Put on a plate and serve. You can sprinkle with chopped herbs.

Beef Stroganoff

This meat goes well with any side dish: cereals, cabbage, pasta.

We need:

• 700 g beef
• 1 onion
• 200 g sour cream
• 2 tbsp tomato paste or 100 g tomato sauce
• 1 tbsp. flour
• 2 tbsp. ghee
• 2 tbsp. vegetable oil
• salt, pepper, parsley to taste

Preparation:

1. Wash the meat, dry it, cut into thin slices and beat off both sides.

Tip: To prevent splashes, cover the meat with cling film or a plastic bag.

Then, chopped meat, chop into strips.

2. Cut the onion into half rings.

3. Put melted butter and a little vegetable oil in a frying pan, add the meat and fry for 5-7 minutes, until the liquid is removed.

4. Pepper, salt, spread the onion, sprinkle with flour on top, mix. Simmer for another 5 minutes, pour sour cream, tomato paste and put the bay leaf. On very low heat, simmer for another 10 minutes. Sprinkle with chopped herbs.

Boiled meat steak with onions

Can be served with any side dish: porridge, vegetables, etc.

We need:

• 300 g of beef 900 14
• 1 onion
• olive (any vegetable) for roasting

Preparation:

1. Wash, dry and beat the beef.

Grease the bottom of a saucepan with oil, put the beef and pour hot water to cover the meat. Cook for 7-10 minutes. After, take it out of the pan and dry it.

2. Chop the onion into rings, add hot water to remove the bitterness, after a couple of minutes filter through a sieve.

3. In a frying pan with oil, fry the meat on both sides, over high heat and remove from the frying pan.

Saute the onion in this oil

and put it on the meat.

Chicken goulash with vegetables

We need:

• 400-500 g chicken breast
• 1 pc of onion
• 1 pc of carrot
• 1-2 tbsp. tomato
• 1 clove of garlic
• 1 bell pepper
• 0.5 tbsp. salt
• spices to taste
• water

Preparation:

1. Wash the brisket, dry it and cut into large cubes.

2. Chop the onion into half rings; carrots, bell pepper – into small cubes. Mince the garlic.

3. Pour vegetable oil into a cauldron and fry the onion until soft. Here, put the chicken breast and lightly fry, over medium heat.

4. Now it’s time to throw in the carrots, peppers, stir and simmer for 2-3 minutes. We lay the tomato paste, salt, pepper, season with spices and mix.

Tip: At this stage, you can add 2-3 tablespoons of low-fat sour cream, the goulash will be very tender and tasty.

We look at the consistency, if it is very thick, add 0. 5 tbsp. water, mix and simmer for 15 minutes, over low heat. Serve with garnish.

Veal-like chicken fillet

We need: 1 tbsp = 200 ml

• 800 g chicken fillet
• 3-4 tomatoes any red wine
• 1 tbsp. sour cream or cream 20%
• 0.5 tbsp. cornstarch
• salt, herbs, spices to taste
• curry

Preparation:

1. Chop the fillet into large cubes. And fry in a pan, with vegetable oil, 10 minutes.

2. Peel a tomato, see how to do it here. Chop into small cubes.

3. Salt the fried fillet, pepper, put the tomatoes and simmer for 10 minutes, covered. After, add the wine and simmer for another 10 minutes to evaporate the alcohol.

4. Now sprinkle the meat with curry and other spices, pour in cream or sour cream, thicken with starch and simmer for another 10 minutes, covered. We spent 30 minutes for the preparation of goulash, and it is delicious with any side dish.

Egyptian fish with peanuts and raisins

We need:

• 1 kg fish fillet any (pangasius)
• fish seasoning, optional
• salt, pepper to taste

Sauce:

• 4 tomatoes
• 130-150 g tomato sauce

9001 3 70 g peanuts

• 50 g raisins
• 3-4 st. l. vegetable oil
• salt, red hot ground pepper, to taste

Preparation:

1. Cut the fish into portions. On a baking sheet, put parchment, lightly grease with oil, and lay out the pieces of fish. Salt a little on top, pepper and pour vegetable oil. Bake in the oven for 25-30 minutes at 160 degrees.

2. Prepare the sauce:

• peel the tomatoes and cut them into cubes
• in a frying pan with oil, put the chopped peanuts, raisins, if dry, pour boiling water for a few minutes and drain the water, and tomatoes. Simmer over low heat until the mass becomes homogeneous and pour in the tomato sauce, salt to taste.

3. Put the fish on a plate and pour over the sauce.

Polish pike perch with sauce and potato garnish

We need:

• 500 g zander
• 2 large potatoes, pink
• 30-40 g butter
• 1 boiled egg
• 1 parsley with root
• 1 lemon wedge
• Salt to taste

Preparation:

1.