When it comes to preparing lunch remember the key rules for sticking to a healthy eating plan as discussed before: motivation & preparation. It is good to stick to a few core principles when considering how to plan your everyday meals, for example:

  • There is no food that is restricted or has some magic ingredient
  • If you can prepare the night before, do!!!!! it will save you time the following day, and you will find less excuses to stick to a healthy plan
  • Portion size is a priority: you may think you eat very healthy foods, but you could be eating too much of them
  • Maintain a wide variety of foods throughout your diet and do not be afraid to experiment
  • Where possible eat whole, natural foods, as opposed to processed foods, which more than likely will contain hidden sugars and labelling that is difficult to understand
  • Use a variety of seasonings, herbs and spices to put a taste back into your food and keep it healthy, rather than weighing it down with sauces and fats
  • Bring your lunch pre-prepared to work/meetings etc, buy lunch boxes and flasks for your own homemade soup
  • If eating out in a restuarant, look up their menu online the night before, so you can plan ahead, or ring and ask them to email you the menu

The following recipes are some ideas to get your thought processes and digestive juices flowing!! All our recipes are demonstrated and cooked at our Cooking Well for Diabetes Courses

Chef Salad

  • 2 cups chopped lettuce
  • 1 cup chopped vegetables (cucumbers, tomatoes, mushrooms, green/red peppers)
  • 1/4 cup reduced-fat shredded mozzarella cheese
  • 2 oz diced lean ham
  • 1/4 cup reduced-fat Italian salad dressing
  • 1/2 cup mixed beans/chickpeas
  • Toasted mixed seeds (optional)

Mix together and serve


Tuna Salad Sandwich

  • 2 oz canned tuna
  • 1 Tbsp. light mayonnaise
  • 1 Tbsp. pickle relish
  • 2 slices whole-wheat bread

Combine tuna, mayonnaise, and relish in a  small bowl. Spoon onto one slice of bread. Cover with second slice of bread to  make a sandwich


Grilled Chicken Salad

  • 2 cups chopped lettuce
  • 1 cup chopped vegetables (tomatoes, carrots, green peppers,       mushrooms)
  • 2 oz grilled chicken
  • 1/2 cup chickpeas
  • 2 Tbsp. reduced-fat salad dressing

Mix together and serve


Broccoli & Cheese Stuffed Tomato

  • 1 medium (6-oz) potato, baked with skin
  • 1/3 cup shredded low-fat cheddar cheese
  • 1/2 cup cooked chopped broccoli
  • 2 Tbsp. light sour cream
  • Pinch of salt substitute

Split baked potato with a knife. Stuff with broccoli, cheese, and sour cream. Sprinkle with salt substitute.


Vegetable Soup with CousCous    

Serves 3

  • 1 green pepper
  • 1 medium tomato
  • 1 onion
  • 1 large carrot
  • 1 large potato
  • 3 tablespoons of olive oil
  • 1 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1 teaspoon hot sauce or Tabasco
  • 1.25L (2 pints) water, or as needed
  • 1 (400g) tin chickpeas, drained
  • 1 tablespoon chopped fresh coriander
  • 1/2 teaspoon turmeric
  • 1 vegetable stock cube
  • 2 eggs
  • freshly cooked hot couscous
Chop all the vegetables into medium-sized pieces.Heat the oil in a heavy pot or pan and sauté the vegetables together with the salt, pepper and hot pepper sauce for 2 to 3 minutes.Add water, chickpeas, coriander, turmeric and stock cube. Bring soup to the boil. Wash the eggs thoroughly, and add to the pot. Turn down the heat, and simmer for 30 minutes. Remove eggs, now hard-boiled; peel, slice, and add to the soup. Simmer for another 15 to 20 minutes. Serve over steamed couscous.

Carrot & Coriander Soup

Serves 6
  • 1 tablespoon of olive oil
  • 4 large carrots, peeled and roughly
  • 1/2 large onion, roughly chopped
  • 900ml (1 1/2 pints) vegetable stock
  • large bunch fresh coriander, roughly chopped
Heat the oil in a large saucepan over medium heat. Saute the carrots and onion for a few minutes until the onion has softened a little. Pour in the vegetable stock and add the coriander. Bring to the boil, and cook until the carrots are tender, about 10 minutes. Remove from heat and allow to cool slightly. Puree the soup until smooth, using a hand blender or food processor. Reheat before serving if necessary. Serve with crusty bread.

Cooking Well For Diabetes Courses


If you feel you could benefit from further help and assistance or are struggling with the whole concept of cooking for yourself or someone with diabetes, our Cooking Well for Diabetes Course may benefit you!!! This 4 week course provides you with all the tools, resources and aids needed to cook healthy, easily and conveniently for diabetes. All our courses are designed and facilitated by Helena Farrell RGN, MSc Diabetes, who combines medical knowledge, with a passion for healthy eating and cooking.

I can’t recommend these courses highly enough!

Jackie, Cork

Cooking Well for Diabetes is suitable for people with Type 1 & 2 Diabetes, Pre-Diabetes, families and carers of people with diabetes. All courses include a cookery demo with tasters, portion size measurement aids, a copy of the Low GI Diet Book and much much more. If you would like to speak to some of the participants who have benefitted from these courses, we would be more than happy to put you in contact with them.

All our courses are 4 weeks in duration, run 2 hours per week either on a week day evening or a Saturday. If you miss one week, we would be more than happy to facilitate your attendance on another course, so you don’t miss out on any of the course content.

Cost: €100 or pay as you go option of €25 per week. Discounts available (terms and conditions apply)

For further information please click here 

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