Healthy Lunch Ideas Diet

 Healthiest Lunches to Have, According to Dietitians

“So many people get protein and veggies on their salad, but then find themselves sluggish mid-afternoon because they did not get carbohydrates at lunch,” says Goodson. “The ultimate salad is one with all the food groups. As a dietitian, one of my favorites is a pan-seared salmon salad with mixed greens, goat cheese, berries, pecans, and a grain like quinoa or farro. The best part of the 5-Food Group salad lunch is that you can mix and match your proteins, cheese, nuts, fruit, and grains to make all kinds of combinations to keep it interesting and flavorful. Including all five food groups will help you feel more satisfied and less likely to go grazing on snack foods a few hours later.”

“Soup and salad lunches offer an opportunity to get lots of healthy foods such as veggies, beans, lentils, nuts, and seeds,” says MyNetDiary’s Registered Dietitian and MS, Brenda Braslow. “These plant-based meals offer loads of protein, vitamins, minerals, antioxidants, and fiber to keep our bodies healthy and immune systems strong.”

“A quick and easy lunch I rely on quite a bit is what I call [the] Egg Scramble Whole Wheat Tortilla Wrap,” says Cheryl Mussatto MS, RD, LD of Eat Well To Be Well RD. “Scramble two eggs with black beans along with diced cherry tomatoes and diced avocado. When cooked, place in the whole wheat wrap with a sprinkle of pepper jack cheese topped with fresh salsa and you’re done. Protein-packed, fiber-filled, rich in monounsaturated fat, and simply delicious, this keeps me satiated for hours until dinner. I’ll also include a side of fruit such as a few apple slices, grapes, or a small pear for a more well-balanced meal and for extra fiber.”

“Lunch is an important meal of the day. You want to go for, not only what keeps you full, but also what gives you the energy to go about the next five or so hours of school, work, or any other day’s activity,” says Edie Reads, RD and chief editor at healthadvise.org. “You also want to avoid [processed] carbs. These are unhealthy, will easily lead to weight gain and digestive issues such as constipation, diarrhea, and bloating.”

“Make yours with lots of proteins, and greens,” says Reads. “If you want, you can top it up with some dressing. Try out the Mediterranean-style salad.”

This Greek Salad Recipe is a great place to start!

“Some vegetable curry will also do,” says Reads. “it comes packed with lots of vitamins and antioxidants. You’ll also feel full for longer and may not need to snack.”

Rachel Paul, PhD, RD, CDN, recommends making a stuffed avocado salad for an easy, filling, low-carb lunch idea.

“[To make], slice an avocado in half and take out the pit,” says Paul. “Mix a can of tuna with 1/4 cup diced grape tomatoes. Add the tuna to the avocado halves and sprinkle with everything but the bagel seasoning. Have 1 to 2 cups of baby carrots on the side. This meal is full of protein, fat, and high fiber veggies, making it very filling—it will keep you full for hours.”

Breakfast sandwiches make for great lunch sandwiches, too!

“It consists of carbohydrates, protein, and sodium that are healthy and also can help in weight loss,” says Shannon Henry, RD for EZCare Clinic.

To make this particular sandwich, cook up two eggs. Spread a little bit of butter on your bread and add a slice of Swiss cheese, fried egg, avocado, cheddar cheese, and the remaining bread slice. Grill on the stove for a few minutes on each side until golden brown!