Practical Tips for Delicious & Nutritious Lunches

If you’re seeking to make changes to your diet to support your health, packing your lunch is a great way to start. Preparing meals at home helps you have greater control over what ingredients go into your meal and ultimately what you choose to eat. Let’s dive into what makes a healthy lunch along with some examples.

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What should my meal include?

• Protein, Plants (Complex Carbs) & Healthy Fats These components create a complete meal that will keep you feeling full and satisfied until your next meal. 

• Protein: lean meats such as poultry, fish, and eggs plant-based proteins such as tempeh and firm tofu are also great options!
• Plants (Complex Carbs): veggies like leafy greens, cucumbers and carrots; fruits like berries, cantaloupe or kiwi. Whole grains like whole wheat bread, wild rice and millet; quinoa. 
• Healthy Fats: dressing made with olive oil,nuts or seeds; fatty fish like salmon

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Tips to get you started

• Meal prep: set aside an hour or two on the weekend to prepare for the week. This ensures that you have your lunch ready to go. Buy a few glass containers in a variety of sizes designated for your lunches
• Snack lunch: super busy at work and have a hard time fitting in meals? Bring a “snack” lunch, which has different components that you don’t have to eat all at once or can have in between meetings (eating something is always better than skipping meals!)
• Time savers: If you’re short on prep time, utilize pre-cut fruits/veggies, pre-made proteins (ex. grilled or rotisserie chicken), salad kits, frozen veggies (If you don’t have time to roast a pan of broccoli, buy frozen! Fruits and veggies in the freezer aisle are flash frozen at their peak of freshness, so they’re actually a great choice if you don’t have time for fresh).
• Keeping food cost low: On a tight budget? Try purchasing more produce and bulk whole grains. Frozen and canned vegetables are also great choices when you’re tight on cash. If you’re a meat eater, having more meat-free meals and including plant-based protein sources can also help you save. Explore some new recipes that keep meals interesting but limit meat!

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What are some lunches I can try?

• Leftovers: 3 oz chicken breast or salmon filet, ½ baked sweet potato with 1-2 tsp butter or ghee , 1 cup of steamed or roasted veggies.
• Sandwiches: Whole wheat or GF bread, 3 oz turkey breast slices (try Applegate Farms), havarti cheese, sliced cucumbers, spread (mustard, mayo made with olive oil) with roasted bell peppers. Pair with a side baby carrots, sliced cucumbers or cut up melon. 
• Salads and Grain Bowl: 1-2 cup spinach, ½ cup cooked quinoa or wild rice, 1 sliced mini cucumber, ½ cup shredded carrots, 1-2 Tbsp sunflower seeds, 3 oz sliced chicken breast or firm tofu. Drizzle with olive oil and vinegar. 
• “Snack Lunch”: Plain Greek yogurt (Fage, Greek God’s) with berries and pumpkin seeds, tuna mixed with avocado and whole grain crackers.