While breakfast and dinner often get more attention, lunch is just as important. What you eat for lunch can make a big difference in how you feel all afternoon. It can also affect your dinner choices, especially if you arrive with intense hunger (hello, hangry). Swap out your deli sandwich and bag of chips for some of these foods to get more health benefits in your lunch without spending too much time in the kitchen.
1. Canned Tuna
“Seafood is packed with protein, helping you feel full and satisfied. It’s also a good source of omega-3 fatty acids, known for their roles in heart and cognitive health,” says Chrissy Carroll, RD, owner of Snacking in Shoes. “Canned tuna is by far one of the cheapest and most accessible ways to incorporate seafood into your diet, and since it’s shelf-stable, you can always keep it on hand.”
Canned tuna (and other fish) can be used in sandwiches, salads, casseroles, pasta dishes and much more. The classic tuna melt is a crowd pleaser.
Not a fan of tuna? Other canned fish like salmon, sardines, and mackerel are also great to keep in your pantry, says Allison Knott, MS, RDN, CSSD, an endurance sports dietitian based in New York City. Knott likes to mix canned salmon with some mayonnaise, lemon, and pepper for a simple salmon salad. She also recommends adding canned sardines or mackerel on whole-grain toast or crackers for a filling, quick and easy lunch.
2. Mini Sweet Peppers
If trying to fill half your plate with veggies at lunch feels overwhelming, try keeping a bag of colorful mini peppers or other prepped veggies in your fridge. “Ready-to-eat veggies like mini sweet peppers or carrot chips are convenient and have a satisfying crunch that can be a great alternative to chips when paired with a sandwich,” says Knott.
With no cutting, cooking or preparation required, you have little excuse not to eat them! Knott recommends finding vegetables you enjoy eating raw and keeping them on hand as a simple side dish. If mini peppers aren’t your thing, try peas, cherry tomatoes, carrots or cucumbers. Not only do vegetables add important vitamins, minerals, and phytonutrients to keep you healthy, they also add fiber, which can help you stay full longer.
Don’t be afraid to add your favorite sauce or sauces to make eating more fun.
3.Faro
If you’re tired of (or don’t like) quinoa, make farro the base of your next grain bowl. With 6 grams of protein and 3 grams of fiber per ½ cup cooked, it’s guaranteed to help you stay full all afternoon. A word of caution: Farro is a type of wheat and contains gluten, so if you’re looking for a gluten-free grain, opt for quinoa or brown rice.
The protein and fiber found in farro take longer to digest, which slows the rate at which sugar is released into your bloodstream. This helps you feel full longer and keeps your blood sugar more stable, preventing the afternoon slump.
Farro can replace almost any grain (unless you’re eating gluten-free). It’s a great base for salads, grain bowls, and even stuffed peppers. For easy-to-prep lunches, try our Grilled Chicken Farro Salad or Cherry-Almond Farro Salad.
4. Veggie Burgers
Veggie burgers are a great way to add more plant-based meals to your week. “They are convenient, filling, and can be a good source of fiber and protein,” says Knott. Make your own on the weekends and freeze for easy lunches.
Alternatively, you can grab a box from the freezer aisle and monitor its sodium content. “While frozen options are very convenient, sodium can build up quickly,” warns Knott.
A good rule of thumb is to aim for less than 400 milligrams of sodium per burger. Whether you make your own or use store-bought products, look for higher-protein options, especially those made with beans, lentils, tofu or other soy products, to stay full for hours.
Beyond the traditional bun made with your favorite ingredients, you can add veggie burgers to grain bowls, salads, or wrap them with butter lettuce. Be creative with your decorations too! Try pesto or guacamole for healthy fats that add a ton of flavor.
5. Ricotta Cheese
Think this ultra-creamy cheese is just for lasagna? Think again. “It’s a versatile dairy product that can add flavor and texture to a sweet or savory lunch,” says Carroll. “Plus, it has both protein and fat to help you feel full longer.”
As with any dairy product, most of the fat is saturated fat, so you’ll want to consider your entire diet and how it fits into it. If you eat other full-fat dairy products and red meat, you may want to opt for semi-fat. Italian cheese.
To serve, spread a layer of ricotta on whole grain toast and add your favorite toppings. For a savory option, Carroll suggests arugula, sliced beets or roasted winter squash, and a drizzle of balsamic glaze. For a sweet option, try sliced bananas or strawberries with sliced almonds and honey. For a quick, balanced lunch, pair your toast with a piece of fruit or some raw veggies for some crunch.
6. Black Beans
Black beans (along with other beans) are an underappreciated superfood. Packed with fiber, protein, and important vitamins and minerals like iron, magnesium, and folate, they offer great value for money (literally!) as one of the cheapest protein options available.
“Black beans can be used in a lot of different lunch combinations,” says Carroll. “They’re canned and shelf-stable, so they’re easy to keep on hand for a quick meal. Plus, beans support gut health with their digestive-friendly fiber.”
The simplest way to use beans is to add them to any salad or grain bowl for a quick protein and fiber boost. If you have some time on the weekends, “prepare a large batch of black bean soup or chili, then keep them in separate containers for lunches throughout the week,” says Carroll.
7. Avocado
Would it be an article about healthy foods if we didn’t mention avocado? This fiber- and healthy-fat-packed fruit will add tons of vitamins, minerals, and phytonutrients to your lunch. Eating avocados is linked to supporting a healthy weight as well as gut, brain and heart health.
Use the avocado puree to spread on sandwiches, or mix it with canned tuna instead of mayonnaise, as Carroll suggests. Add it to salads, tacos, grain bowls, wraps, or on top of your black bean soup or chili. And yes, if you make it into guacamole it’s still healthy!
8. hummus
Made from chickpeas, tahini, olive oil, herbs and spices, hummus is full of beneficial substances that have many health benefits. Elevate your wrap or sandwich by using hummus instead of mayonnaise or other condiments. It’s also perfect for a “snack lunch,” says Carroll, who prepares a plate with tuna salad, whole-grain crackers, hummus, nuts and fruit.
Or go one step further with our Chicken Hummus Bowls or Lemon Roasted Vegetable Hummus Bowls.
9. Apples
There is some truth to the old saying that eating an apple a day keeps the doctor away. Eating apples has been linked to numerous health benefits, including better gut health, as well as a reduced risk of heart disease, cancer, diabetes and Alzheimer’s disease, thanks to all the phytonutrients, vitamins and prebiotic fiber they contain. They are also easily transportable and do not require packaging; This makes apples the perfect addition to almost any lunch.
While we think they’re delicious as is, they add great flavor and crunch when sliced and added to a sandwich, grilled cheese, or wild rice salad.
10. Whole Grain Bread
One of the best improvements you can make to a lunch sandwich is to replace white bread with whole grain bread. Whole grain bread contains more fiber and protein than white bread, which helps prevent the afternoon energy crash.
Look for “whole wheat” or “whole grain” listed first on the ingredient list. This means that the main flour in the bread is made from whole grain and is not stripped of fiber as well as vitamins and minerals.
Underline
Eating a healthy lunch doesn’t have to be boring or complicated. It’s really all about having a handful of nutritious ingredients in your pantry and refrigerator for quick and easy meals. These healthy ingredients star in many of our meal-prep lunch recipes that are packed with flavor and nutrition. And don’t be afraid to get a little creative in the kitchen; Think outside the (lunch) box!