Lunch Ideas for T1D Teens: Stay Energised & Balanced All Day
School days are busy- lessons, friends, after-school clubs, maybe even sports. For teens living with Type 1 Diabetes, having the right kind of lunch can make a big difference in keeping your blood glucose steady and giving you the energy to focus (not crash).
The goal isn’t just filling up- it’s choosing foods that help your blood glucose stay steady so you’ve got the energy to focus and live your life.
The secret? Mixing carbs + protein + healthy fats + fibre = Balance
Carbs for energy
Protein to keep you full
Healthy fats to slow digestion
Fibre to prevent spikes
When you mix these together, your blood sugars are less likely to jump around and you’ll feel fuelled for longer.
Here are 20 great lunch combos to try (easy to pack, swap, and customise):
1. Wholemeal wrap with chicken, cheese & veggies
Add avocado for healthy fats
Pair with cucumber sticks or cherry tomatoes
2. Pasta salad with tuna, sweetcorn & peas
Use wholewheat pasta for slower energy release
3. Brown rice bowl with grilled salmon & roasted veg
A squeeze of lemon keeps it fresh
4. Turkey & hummus sandwich on seeded bread
Carrot sticks and an apple on the side
5. Quinoa salad with feta, chickpeas & cucumber
A drizzle of olive oil adds healthy fats
6. Baked potato with beans & grated cheese
Add a small side salad for extra fibre
7. Egg muffins (mini omelettes baked in muffin tins)
Pack with spinach, peppers, or mushrooms
Pair with wholegrain crackers
8. Homemade sushi rolls (brown rice, smoked salmon, avocado, cucumber)
A great mix of carbs, protein, and fats
9. Mini wholemeal pitta pockets with falafel & salad
Add some yoghurt dip for protein
10. DIY snack-style lunchbox
Wholegrain crackers + cheese cubes + boiled egg + fruit + veggie sticks
11. Chicken Caesar salad wrap (wholemeal)
Add lettuce, chicken, light dressing, and parmesan
12. Lentil & veggie soup (in a flask)
Pair with wholegrain bread or oatcakes
13. Turkey burger in a wholegrain bun
Add salad & a side of roasted sweet potato wedges
14. Greek yoghurt parfait
Layer plain Greek yoghurt, berries, oats, and a sprinkle of nuts/seeds
15. Veggie stir-fry with tofu & brown noodles
A splash of soy sauce keeps it tasty
16. Couscous salad with roasted veg & chicken strips
Add a little olive oil & herbs for flavour
17. Stuffed wholemeal pita with turkey, cheese & spinach
Serve with sliced pepper sticks
18. Bagel thin with smoked salmon & cream cheese
Add cucumber slices inside for crunch
19. Chili con carne (in a thermos)
Made with kidney beans, mince, and tomatoes. Serve with brown rice.
20. Homemade burrito bowl
Brown rice, beans, chicken, salsa, cheese, and avocado
Pro Tip: Try to include at least one slow-release carb, one protein, one veggie/ fruit, and a healthy fat in your lunch. That balance helps keep you powered up and avoids the dreaded mid-afternoon crash.
