Healthy Lunch - Part 2

The Power of a Healthy Lunch: Part 2

My last post discussed why lunch is such an important meal of the day and what makes a healthy lunch. It is easy to discuss what makes a healthy lunch; finding meal ideas is the tough part. Luckily, I have a great list of lunch ideas and tips for you. Let’s start off by discussing what you should avoid at your mid-day meal.

What Not to Eat

Lunch should be large enough to fill you up for the afternoon, but no so large that it makes you want to take a nap afterwards. Here are some things you want to avoid when picking lunch:

• High amounts of processed carbohydrates like white breads, pastas, and sugary foods
• Foods high in saturated fat such as pizza, burgers, and sandwiches packed with cheese, mayonnaise, and other dressings. These foods will cause you to feel too full and low in energy
• Sugar-sweetened beverages. Skip the soda, sweetened iced teas, juices, and flavored coffee drinks. These will spike your blood sugar quickly and cause an “energy crash” in a couple hours
• Low-nutrient foods and diet products like diet bars, convenience foods, and other snack foods. These won’t fill you up enough and provide very little nutritional benefits
• Sweets, desserts, and baked goods

Healthy Lunch Ideas

Lunch gets boring for many people. The easy salad option gets old fast which leads to unhealthy choices. Think outside the box when it comes to lunch and add as much variety as you can. Here are some ideas:

• Leftover chicken with some roasted vegetables and brown rice
• Chicken or tuna salad made with Greek yogurt served over a bed of mixed greens and fresh vegetables
• Broth-based soup that is made with beans or meat and plenty of vegetables and a small garden salad
• Healthy turkey chili
• Hearty bean or whole grain salad served with a piece of chicken or turkey
• Low-sodium, nitrate-free deli meat rolled with a couple pieces of cheese and a small garden salad
• Salad made with a variety of fruits or vegetables, lean protein source, and an oil-based dressing
• Burger, minus the bun, with lettuce, tomato, and avocado served with some steamed vegetables
• Tacos made with lots of vegetables and a small amount of cheese and guacamole
• Stir-Fry served with brown rice or another whole grain like quinoa

On-The-Go

Sometimes it can be tough to squeeze in time for lunch during the work day. Here are a few examples of some healthy “grab and go” items you can eat:

• Pre-made salad with a vinaigrette dressing
• ½ whole grain sandwich with some carrot sticks and hummus
• Sushi roll
• Cup of broth-based soup and a small garden salad
• Low-sugar smoothie and a couple hard-boiled eggs

Prepare for Success

The most successful people plan and prep meals ahead of time. Instead of heading out to the local sub shop every day for lunch, prepare your lunches a few days at a time so all you have to do is grab and go every morning. Wash and chop vegetables for salads, grill some meat for protein, make bean or whole grain salads, or mix up fruit salads. There are plenty of foods you can cook 2-3 days in advance for lunch without the worry of it going bad. Take some time over the weekend to get your lunches ready.