Lunch

Peanut butter–yogurt dip lunch box

Peanut butter Greek-yogurt dip with apple slices, baby carrots, crackers and pumpkin seeds.

5 min Serves 2 Estimated 5-min prep · no cooking

No cooking requiredLunch boxes & platesquick lunchno-cook lunchcold luncheasy work lunchUnder 15 minLower sodiumVegetarianHigh fiber Freezer-Friendly · Freeze the plain dip; stir well and add a fresh drizzle of olive oil and lemon after thawing.

Full recipe: 1 complete lunch, including all listed sides
Serving size: 1 complete lunch
Servings per batch: 1

Servings to prepare changes how much you cook; it never changes the size of one serving. My portion (in My Week) changes your planned nutrition.

Contains: Milk, Peanuts, Wheat

Ingredients

Prepare 2

Preparing: 2 servings

Tick anything you already have.

Sweetness choices — tap to lower sugar

Use the listed ingredients and amounts. Nutrition, saved shopping and meal planning remain based on this version.

Preparation guidance only. When a supported swap is chosen, Nutrition per serving below shows the adjusted values; filters, sugar screening, exports, Shopping and My Week stay based on the written recipe. A different sweetener does not establish diabetes suitability; total carbs, portion and verified sugars still matter.

Sugar alcohols may cause digestive symptoms; keep xylitol away from dogs. Aspartame must be avoided with PKU. No substitute is universally the healthiest choice.

Product conversion chart FDA sweetener guidance

Instructions

Nutrition per serving

Estimated nutrition per serving — 1 complete lunch

Calories	500
Total fat	17 g
Saturated fat	2.8 gKeep low
Sodium	290 mgLow
Total carbohydrate	59 g
Fiber	10 gHigh
Total sugars	25 g
Added sugars	Not available
Protein	29 g

Estimates based on the listed ingredients; actual values vary by brand. Nutrition is per one stated serving and does not change when you make more or fewer batches or servings.

Outside selected limits

Why this result?

Added sugar not verified; source and serving review required
Added sugar not verified
25 g total sugar exceeds strict total-sugar filter (10 g)
Total sugars not verified
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This portion only — the rest of the meal and day are not checked.

Diabetes Meal Planning

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Lower sodium: 300 mg sodium or less per stated serving. This is a site guideline, not the FDA "low sodium" label claim.

High fiber: 8 g dietary fiber or more per stated serving.

Heart-healthy tips

No cooking, heating or toasting needed — just assemble.
Keep refrigerated (40°F / 4°C or below) until ready to eat. For transport, use an insulated lunch bag with at least two cold sources. Don't leave it out more than 2 hours (1 hour above 90°F / 32°C).

Storage & Meal Prep Tips

Applies to: Prepared dip or spread, after blending. Times assume safe preparation, prompt cooling when needed, a refrigerator at 40°F / 4°C or below, and a freezer at 0°F / -18°C or below.

Refrigerator: After blending: refrigerate in a covered container and use within 3–4 days.

Freezer: Freezer-Friendly · Freeze the plain dip; stir well and add a fresh drizzle of olive oil and lemon after thawing. Best quality within 1–2 months.

To thaw: Thaw in the refrigerator — never on the counter.

To reheat or serve: Serve cold or at room temperature; stir to restore creaminess.

Meal prep tip: Freeze in small containers so only what you need is thawed. Label packages with the recipe name, portion, and date frozen.

Storage guidance sources

Category guidance matched to this recipe's preparation state; sources checked 2026-10-24. This is not a laboratory shelf-life test of the exact recipe.

Complete the meal

Sides chosen to complement this dish — nothing it already has.

Black bean & corn salsa

Grain & bean side

Part-skim string cheese

Cheese side

Baked sweet potato wedges

Vegetable side