We’ve all been there: despite all your good intentions to clean up your eating patterns, your busy schedule can sometimes make it that much harder to do. You’re rushing around trying to beat the clock and get to work or school on time, which can often mean that all those healthy eating plans get pushed to the back burner. But having a nutritious and filling lunch to look forward to can really make all the difference in helping you power through your busy schedule — not to mention all the long-term benefits it can have on your overall health!
So whether you’re looking to pack up a healthy lunch to power through a school day or are returning to working in the office, here are some delicious and nutritious meal ideas and tips to bring along to keep you naturally fueled all day long.
Quick tips for more nutritious meal planning
- Get to know your three main nutrients. The three main macronutrients that make up a healthy meal include proteins, carbohydrates, and proteins, and knowing how much you should be including in each meal can equal one satisfying dish. A quick review:
- Protein – Keeps you full and satisfied for longer. Aim for lean proteins like poultry, fish, or legumes that make up â…“ -½ of your lunch.
- Carbs – Great for energy, but too many simple carbs can lead to those dreaded sugar crashes later. Stick to complex carbs like starchy vegetables and whole grains for natural energy minus the afternoon slump.
- Healthy fats – Add a little extra satisfaction to each bite, plus helps you absorb some vitamins. Just a tiny dollop of dressing, nuts, olive oils, and avocado can go a long way to keep you nourished without weighing you down.
- Think more, not less. When we’re trying to eat healthier, we often frame it in terms of “what do I have to eliminate from my diet” … but newsflash: healthy eating doesn’t always have to be restrictions and limits! Instead, think: “what can I add to this meal to make it better for me?” So for example, if you’re rushing and can only throw together a quick PB&J, you can increase your nutrition factor by throwing in some veggie sticks, nuts, and seeds into your lunch bag to round it out with more protein and vegetables.
- If you’re super busy, meal prepping is your friend. If you don’t mind a little repetition, cooking bigger batches to divvy up throughout the week can save you a ton of time and energy. You can also hack your meal prep strategy so that you’re not eating the same thing every single day. For example, cook a big batch of protein, like grilled chicken, then use it to top off a variety of salads, sandwiches, grain bowls, etc. throughout the week.
- Make simple swaps for better nutrition. To add nutrition to each meal, it can be as simple as exchanging refined carbs (ie: white bread, pasta) for their whole-grain counterparts, which will add a ton of fiber, vitamins, and minerals to your meal that would have otherwise been stripped away during the processing.
Healthy Lunches For School/Work
- Loaded wraps
Wraps are a lunchtime favorite for good reason: they’re easy to throw together and easy to eat even when things get busy at the office or you’re running around on campus! Focus on loading up your wraps with your favorite crunchy veggies and lean protein, then top it off with a good dip or dressing for more flavor. For the ultimate nutrition in each bite, you can use wraps made with spinach, whole grains, chickpeas, or quinoa for extra fiber, vitamins, and minerals.
Check out these recipes for inspiration:
- Sandwiches
Another lunchtime staple, sandwiches are an excellent option for eating all of your food groups in one simple and portable package. Hack your go-to lunch option and take it to the next level by adding plenty of veggies and healthy spreads (think hummus, mustard, and pesto, for example) for a flavor-packed treat that’s never boring. If you’re really feeling ambitious, skip the prepackaged deli meats and grill up some of your own protein for more flavor and fewer preservatives.
Check out recipes for inspiration:
- Light pasta dishes
When nothing hits the spot and satisfies your craving quite like the carby goodness of pasta, whip up a pasta salad! These satisfying lunches are a great way to honor your carb craving without compromising: just go easy on the mayo and heavy dressings and stick with vinaigrettes instead for a light lunch that won’t weigh you down in the afternoon.
Check out these recipes for inspiration:
- Grain bowls
Grain bowls are the ultimate healthy meal idea. When planned out right, they’re balanced, nutritious, and uber-filling! To make the most out of your grain bowls, use high-quality whole grains like brown rice and quinoa, and fill them to the top with plenty of colorful veggies and your favorite proteins. Voila: a nutritious lunch that you can feel good about!
Check out these recipes for inspiration:
- Filling salads
Veggie-based salads are the cornerstones of healthy eating, but let’s face it: they get a bad rap sometimes. After all, when you’re really hungry and craving something good to fill you up, a bowl of soggy leafy greens and carrots might not always strike you as the most satisfying option! The key to making a good salad that won’t leave you reaching for extra snacks later is to add plenty of different textures and flavors while covering all of your food groups. Make sure to add more filling ingredients like nuts, seeds, beans, corn, and protein for the best results!
Check out these recipes for inspiration:
A healthy lunch sets the tone for the rest of your afternoon.
Not only does eating a good lunch every day help keep your health on track, but it’s also crucial for that midday pick-me-up and avoiding that dreaded afternoon drag! With just a touch of planning and preparation, you’ll have all the nutritious tools you need for taking charge and finishing your day strong.