Prologue_ Author's Story
004 "There's nothing you can't eat, just use different methods! Introducing delicious, everyday, low-sugar meals for blood sugar management."

Epilogue_ Husband's Story
308 "All the lunchboxes in this book are ones my wife made for me, and they are all effective."

Basic Guide: Everything You Need to Know About Preparing Diabetic Meals and Low-Sugar Lunchboxes

012 Basic Dietary Guidelines for Preventing and Managing Diabetes
013 The Best Solution to Control Blood Sugar: Why It's Good to Prepare a Low-Sugar Lunchbox
014 Tips for Preparing a Low-Carb Lunchbox, from Ingredient Selection to Cooking
016 Tools needed to prepare a mortgage lunch box
018 Foods to keep on hand for quick lunch preparation
020 Low-sugar seasonings and products for a delicious low-sugar lunchbox
022 Sweeteners that diabetics should know about vs.
Sweeteners to Avoid
024 Preparing a pre-meal salad: a must-have for your mortgage lunchbox
026 Preparing Multigrain Rice: A Key Item for Blood Sugar Management
030 Grains that are good for diabetes that I really want to introduce
032 Lunchbox Efficiency Item: Super Easy Soup Preparation
034 Snacks you can eat vs.
Snacks to avoid
040 Smart Eating Out for Diabetics: Dining Out Guidelines and Recommended Menus

Spring Lunchbox

Week 1
Side dish day
045 Stir-fried garlic chives and dried shrimp / Cucumber and bracken salad / Stir-fried radish greens with soybean paste / Mugwort, tofu, and enoki mushroom pancakes
Lunch box set
048 Low-priced spicy stir-fried chicken + dried radish greens and soybean paste soup lunchbox
052 Grilled Salmon with Garlic Sauce + Kimchi Stew with Pork and Sesame Oil Lunchbox
056 Clam Rice + Psyllium Husk Tteokgalbi Lunch Box
060 Abalone Pork Rice Lunch Box
062 Thick Tofu Sandwich Lunch Box
064 Grilled Tofu and Fernbrake Poke Lunch Box

Week 2
Side dish day
067 Stir-fried oyster mushrooms with soybean paste / purslane & gochujang / wild chives / Stir-fried shiitake mushrooms with asparagus
Lunch box set
070 Burdock and Pork Stir-fry + Cold Soybean Paste Soup Lunchbox
074 Low-priced braised codfish and soft tofu soup lunch box
078 Tofu Skewers and Salad Kimbap Lunch Box
080 Mortgage Jjajang Rice Bowl Lunch Box
082 Whole Wheat Tortilla and Beef Fajita Lunch Box
084 Garlic Bread and Veggie Ball Spaghetti Lunch Box

Week 3
Side dish day
087 Grilled tofu / pickled cabbage / water parsley / bamboo shoots
Lunch box set
090 High-Protein Star Egg Roll + Crab Soybean Paste Soup Lunchbox
094 Stir-fried octopus with perilla leaves + beef and cabbage soup lunchbox
098 Three-color Soboro Rice Lunch Box
100 Grilled Chicken Legs and Low-Sugar Tofu Inari Sushi Lunch Box
102 Self-Topping Sandwich Lunch Box
104 Whole Wheat Bread and Beef Vegetable Stew Lunch Box

Summer Lunchbox

Week 1
Side dish day
109 Stir-fried eggplant / Stir-fried cucumber / Stir-fried fish cake / Pickled cabbage
Lunch box set
112 Grilled Light Tofu Gangjeong + Beef Mushroom Soup Lunch Box
116 Mortgage Pork Ribs + Seaweed and Cucumber Soup Lunch Box
120 Assorted Mushroom Rice + High-Protein Butter-Grilled Abalone Lunch Box
124 Scrambled Eel Rice Bowl Lunch Box
126 Avocado Whole Wheat Sandwich Lunch Box
128 Kimchi Cauliflower Pilaf + Low-Calorie Pork Neck Steak Lunch Box

Week 2
Side dish day
133 Stir-fried Korean chili peppers / Stir-fried shiitake mushrooms / Stir-fried cucumbers / Stir-fried hollow vegetables
Lunch box set
136 Checkerboard Grilled Tofu + Beef Ugeojiguk Lunchbox
140 Grilled Mackerel + Kimchi and Soybean Paste Stew Lunch Box
144 Natto Avocado Rice Bowl Lunch Box
146 Doenjang Jeyuk-deopbap Lunch Box
148 Spinach Tortilla Pizza Lunch Box
150 Chicken Leg Poke Lunch Box

Week 3
Side dish day
153 Stir-fried sweet potato shoots / Stir-fried bellflower root and cucumber / Pickled romaine lettuce and wild chives / Gondre greens
Lunch box set
156 Low-priced pork ribs kimchi stew + bean sprout cold soup lunch box
160 Mushroom and Egg Steamed + Chadolbagi Soybean Paste Stew Lunchbox
164 Gondre Squid Rice Lunchbox
166 Plain Mapo Tofu Rice Bowl Lunch Box
168 Mushroom Ciabatta Sandwich Lunch Box
170 Ratatouille Whole Wheat Bread Lunch Box

Autumn Lunchbox

Week 1
Side dish day
175 Broccoli and Tofu Salad / Bok-gyeong-na-mul (Korean green onion salad) / Jinmi-chae Salad / Wakame and Cucumber Salad
Lunch box set
178 Chive Salad, Boiled Pork, and Beef Taro Soup Lunchbox
182 Teriyaki Mackerel + Spicy Oyster Soup Lunch Box
186 Shrimp Curry Rice Bowl Lunch Box
188 Tofu Ssamjang Kale & Perilla Leaf Ssam Bap + Low-Sugar Stir-Fried Squid Lunch Box
192 Chicken Breast Coconut Wrap Lunchbox
194 Salmon Papillote Lunch Box

Week 2
Side dish day
197 Toran-daenamul / Stir-fried potato and carrot / Pickled seaweed / Braised lotus root
Lunch box set
200 LA Galbi Grilled + Squid Bean Sprout Soup Lunch Box
204 One-Bite Grilled Mackerel + Mussel and Seaweed Soup Lunch Box
208 Cabbage Carrot Egg Rice Bowl Lunch Box
210 Beef and Eggplant Stir-fry Rice Bowl Lunch Box
212 Bulgogi Quesadilla Lunch Box
214 Soy Milk Noodle Pad Thai Lunch Box

Week 3
Side dish day
217 Stir-fried zucchini and mushrooms / Lotus root with sesame sauce / Broccoli and gochujang / Radish salad
Lunch box set
220 Cabbage Dakgalbi + Seaweed Soybean Paste Soup Lunchbox
224 Soymilk Noodle Salad with Golbaengi and Radish Mussel Soup Lunch Box
228 Bean Sprout Kimbap + Low-Sugar Soy Milk Noodle Stir-Fry Lunch Box
232 Myeongran Chamnamul Nutritious Rice Lunch Box
234 Whole Wheat Bread BELT Sandwich Lunch Box
236 Brown Rice Seafood Paella Lunch Box

Winter Lunchbox

Week 1
Side dish day
241 Grilled burdock root with red pepper paste / Stir-fried seaweed stems / Cold soybean sprout and crab meat salad / Stir-fried tofu and seaweed
Lunch box set
244 Seasonal Grilled Tuna + Beef Soup Lunch Box
248 Mortgage Burdock Bulgogi + Clear Bean Sprout Soup Lunch Box
252 Tofu Noodles Burdock Japchae Rice Lunch Box
254 Zucchini Tuna Rice Bowl Lunch Box
256 Morning Bread Egg Sandwich Lunch Box
258 Basil Abalone Risotto Lunch Box

Week 2
Side dish day
261 Braised burdock and konjac / Braised mini oyster mushrooms / Stir-fried oyster mushrooms with sesame seeds / Stir-fried green laver
Lunch box set
264 Tofu Vegetable Roll + Aged Kimchi Soybean Stew Lunch Box
268 Cabbage Bacon Egg Pancake + Dongtae Jjigae Lunchbox
272 High-Protein Oyakodon Lunch Box
274 Brown Rice Kimbap Lunch Box
276 Brown Rice Burger Lunch Box
278 Tomato and Fish Stew Lunch Box

Week 3
Side dish day
281 Stir-fried dried pollack / Pohang pickled vegetables / Perilla leaf radish salad / Stir-fried shiitake mushrooms
Lunch box set
284 Low-calorie grilled codfish + dried shrimp and auk soup lunchbox
288 Pork Neck Soybean Paste Grilled + Sea Bass Soft Tofu Stew Lunch Box
292 Five-Color Bibimbap Lunchbox
294 Mortgage Heart Omelet + Oven-Baked Chicken Drumstick Lunch Box
298 Spinach Frittata Lunch Box
300 Vegetable-filled Salmon Poke Lunch Box

supplement
How to Plan Your Meal Using the 302 Food Exchange Table
306 How to Read Nutrition Facts Labels on Processed Foods

Index
309 Alphabetical order
310 By Material

“Diabetes is a long-term battle.
For stable blood sugar control, it is very helpful to have a 'low-sugar lunchbox habit' instead of eating out less.
We've carefully selected 72 low-sugar diet plans from a nutritionist and housewife, proven in practice and perfect for not only lunch boxes but also healthy home-cooked meals.

The author's husband, who had a family history of diabetes but normal blood sugar levels, was diagnosed with diabetes in his fifties without even going through the pre-diabetes stage.
The author, who worked as a nutritionist and group meal manager for 24 years and diligently prepared home-cooked meals for her family and her husband, realized that the problem was that she had been making food out of habit, thinking, "Anything home-cooked must be healthier."

Diabetes is one of the diseases that is particularly greatly influenced by family history. If one parent has diabetes, the risk of developing the disease increases by 20%, and if both parents have diabetes, the risk increases by 30-35%.
The author felt the need to change her home cooking, both for her husband and for her teenage daughter, who cannot be free from her family history.

I went back to my textbooks and the latest health books and studied in depth about low-sugar, low-carbohydrate healthy diets.
Also, seeing my husband, a foodie who loved to eat and try new foods, depressed because he couldn't eat the delicious things he wanted to eat after being diagnosed with diabetes, I researched recipes on how to make his favorite foods taste good but low in sugar and carbohydrates.


As we gradually changed our daily home-cooked meals and packed lunches to low-sugar and low-carb options, my husband's blood sugar levels began to improve within two months.
After a year, my husband's bulging belly fat (visceral fat) disappeared and he lost 12 kg, maintaining his standard weight.
The post-meal lethargy that plagues diabetics has disappeared, and my condition and stamina have improved.
My blood sugar levels have also reached almost normal levels.
Since the whole family ate home-cooked meals, the author was able to lose the stubborn fat naturally and successfully diet, and the daughter became healthier with fewer minor illnesses.
So the author says:
The low-sugar diet and packed lunches we started for our diabetic husband have now become our family's health guidelines.

Thanks to daily practice, the author has now become an expert who knows how to organize and prepare a low-carb diet to make it delicious, and how to prepare a packed lunch to make it easy.
The menu is planned on a weekly basis using seasonal ingredients, and is composed of 50% white rice sets and 50% special meal sets to ensure familiarity without being boring.
It's a hassle to make side dishes every time, so I make them all at once on side dish day once a week.
For other menus, I prepare the ingredients, seasonings, and sauces the day before and then quickly cook them in the morning.

Every meal should include a pre-meal salad (about 70g) to control blood sugar and prevent overeating, and rotate several low-sugar dressings.
Prepare the rice as mixed grain rice, but mix 2-3 kinds of specialized grains that are good for diabetes in the golden ratio and cook them as softly as possible.


The reason the author focused this book specifically on 'lunch boxes' is because, in order to manage blood sugar levels well in the long term, it is very helpful to develop a 'low-sugar lunch box habit' instead of eating out less.
So, I really wanted to share the practical know-how I gained from packing lunch boxes six days a week for seven years.


The diet and menus in this book are suitable for packed lunches that are delicious even when cold, but they are all low-carb, nutritionally balanced meals, so we hope you can use them every day as a healthy, delicious home-cooked meal for the whole family.

The diet in this book has these characteristics!

1.
Made with seasonal ingredients.
- The best way to cook delicious food with minimal seasoning is to use seasonal ingredients.
We introduced seasonal ingredient menus for spring, summer, fall, and winter.
We've also provided alternative ingredients so you can use it in other seasons.

2.
I made a half and half set of plain rice and half and half of special dish.
- The weekly menu consists of 50% of the most familiar lunch boxes with plain rice, 25% of the one-bowl special rice lunch boxes, and 25% of the special lunch boxes with sandwiches or stews.
I've shown you how to make it delicious while still being cheap.

3.
Take advantage of side dish days and meal prep.
- For efficient preparation, the author has instructed that side dishes be made all at once on side dish day once a week, and the recipes for main dishes have been organized so that the ingredients can be prepared in advance and the main dishes can be quickly prepared on the day.

4.
I've prepared a perfect pre-meal salad and mixed grain rice.
- All meals include a pre-meal salad.
Eating a salad before a full meal can help control blood sugar and prevent overeating.
Rather than sticking to brown rice, we've introduced a variety of mixed grain rice, so choose according to your preference.

5.
I also introduced how to create your own diet.
- For those who want to plan their own diet by referring to the contents of the book, we have provided a basic guide and appendix on how to calculate the intake amount needed and how to create a customized diet, so be sure to read them.


6.
There are rules for snacks and eating out too!
- The two things that diabetics need to be most careful about are snacks and eating out.
We've carefully covered good and bad snacks to eat, as well as tips for choosing a menu when eating out.

I highly recommend this book to these people!

* Diabetic office workers who absolutely need a low-sugar lunchbox
* People with pre-diabetes or a family history of diabetes who require blood sugar control
* People who have difficulty making low-sugar or low-carb meals tasty
* Those looking for everyday healthy meals that the whole family can enjoy together
* Dieters or maintainers who want to manage their weight with a low-sugar, low-carb diet