People always ask the questin “What should i eat for lunch?” Eating nutritious and healthy lunches can be hard. You want to eat healthy foods, but your office does not cater any healthy snacks. Like most other people, I sometimes find myself in front of the refrigerator or pantry, wondering what to eat for lunch. And also like most other people, I sometimes can be indecisive. You will find 10 fun meals that are both easy and cheap to make and for the dieters you will find great low carb lunches for weight loss and plant-based lunches for weight loss options. This article will give you simple healthy lunch ideas on what you can eat for lunch with the benefits of eating lunch.
What Should I Eat For Lunch
Fuel the rest of your day with these top-notch meal ideas!
Breakfast may be the “most important meal of the day,” but lunch is certainly a huge deal as well. A good, healthy lunch can help keep your energy levels high and prevent you from mindless mid-afternoon snacking later. But what would be considered the healthiest lunches to have? We reached out to a few registered dietitians and asked them their recommendations for the healthiest lunches you can possibly have.
Simple healthy lunch ideas
Add these 10 healthy foods to your grocery list to keep on hand for fast, easy, nutritious lunches that you enjoy eating.
While lunch is often an afterthought when it comes to meal planning, what you eat midday can make a big difference in how you feel all afternoon. Trade up your deli sandwich with a bag of chips for some of these foods to get more added health benefits for 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 role in heart and cognitive health,” says Chrissy Carroll, RD at Snacking in Sneakers. “Canned tuna is by far one of the most inexpensive and accessible ways to include seafood in your diet, and since it’s shelf stable you can keep it on hand at all times,” she adds.
Canned tuna (and other fish) can be used in sandwiches, salads, casseroles, pasta and so much more. A classic tuna melt is a no-brainer.
Not a fan of tuna? Allison Knott, M.S., RDN, CSSD, endurance sports dietitian based in New York City notes that other canned fish like salmon, sardines and mackerel are also great to keep in your pantry. Knott likes to mix it with a little mayonnaise, lemon and pepper for a simple salmon salad. She also recommends topping whole grain toast or crackers with canned sardines or mackerel for a quick and easy lunch that satisfies.
2. Mini Sweet Peppers
If making half your plate vegetables is a challenge at lunch, try keeping a bag of colorful mini peppers or other ready-to-eat vegetables in your fridge. “Ready-to-eat vegetables like mini sweet peppers or carrot chips are convenient and have a satisfying crunch, which can be a great alternative to chips when paired with a sandwich,” says Knott.
With no cutting, cooking or prep required, there’s little excuse not to eat them! Knott recommends finding vegetables that you enjoy eating raw and keeping them on hand as a simple addition to a meal. If mini peppers aren’t your thing, try snap peas, cherry tomatoes, carrots or cucumbers. Vegetables not only add important vitamins, minerals and phytonutrients to keep you healthy, but they also add fiber, which can help you stay full for longer.
Don’t be afraid to add your favorite dip or dressing to make them more fun to eat.
3. Farro
If you’re tired of quinoa (or don’t love it), make farro the base of your next grain bowl. With 6 grams of protein and 3 g of fiber per ½ cup (45 g) cooked, it’s guaranteed to help keep you full all afternoon. According to Symone and Chantel Moodoo, dietitians for busy lifestyles, the protein and fiber found in farro take longer to digest, slowing the rate at which sugar gets released into your bloodstream. This helps you feel full longer and avoid a mid-afternoon slump.
Farro can replace almost any grain (unless you eat gluten-free). It’s a great base for salads, grain bowls or even stuffed peppers. Try our Farro and Grilled Chicken Salad, or our Cherry, Almond, and Farro Salad for easy make-ahead lunches.
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 a weekend (try our lentil burger or zucchini chickpea burger) and freeze for easy lunches.
Alternatively, grab a box from the freezer aisle. Knott notes, “While frozen options are very convenient, sodium can add up quickly.”
A good rule of thumb is to aim for less than 400 milligrams of sodium per burger (see all our tips for buying the healthiest veggie burgers). Whether you’re making your own or using store-bought (no shame!), look for higher protein options, especially those made with beans, lentils, tofu or other soy products, to stay satisfied for hours.
Beyond the traditional bun with your favorite toppings, you can add veggie burgers to grain bowls, salads or wrap them in butter leaf lettuce. Get creative with your toppings, 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. Plus, it has both protein and fat to help you feel full longer,” says Carroll. As with any dairy product, much of the fat is saturated fat, so you’ll want to consider your whole diet and how it fits in. If you eat other full-fat dairy and red meat, you may want to choose part-skim ricotta.
To serve, spread a layer of ricotta on whole grain toast and add your favorite toppings. For a savory option, Carroll recommends arugula, sliced beets or roasted winter squash, and a drizzle of balsamic glaze. For a sweet option, try sliced banana or strawberries with sliced almonds and honey. Pair either option with a piece of fruit or, for some crunch, some raw veggies for a quick, well-balanced lunch.
6. Black Beans
Black beans (along with other beans) are an under-appreciated superfood. Packed with fiber, protein and important vitamins and minerals like iron, magnesium and folate, they offer a lot of bang for your buck (literally!) as one of the least expensive protein options available. “Black beans can be used in a ton of different lunch-time combos,” says Carroll. “Because they’re canned and shelf-stable, they’re easy to keep on hand for a quick meal. Plus with all their digestive-friendly fiber, beans support gut health,” she adds.
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, “make a big batch of black bean soup or chili, then store them in individual grab-and-go containers for lunch throughout the week,” suggests Carroll. Try our slow-cooker vegetarian chili for a hands-off make-ahead lunch or our bean and beef taco soup.
7. Avocado
Would it even be an article on healthy foods if we didn’t mention avocado? This fiber and healthy fat-filled fruit bring a ton of vitamins, minerals and phytonutrients to your lunch. Eating avocado (and the nutrients found in this fruit) may be linked to better cholesterol, weight maintenance and even improved attention.
Use mashed avocado as a spread on sandwiches, or as Carroll recommends, mix it with canned tuna instead of mayonnaise. Add it to salads, tacos, grain bowls, wraps or on top of your black bean soup or chili. And yes it’s still healthy if you make it into guacamole!
8. Hummus
Made from chickpeas, tahini, olive oil, herbs and spices, hummus is packed with good-for-you ingredients linked to many health benefits. Upgrade your wrap or sandwich using hummus instead of mayonnaise or other condiments. It’s also perfect for a “snack lunch,” which Carroll likes to make with tuna salad, whole grain crackers, nuts and fruit.
Or, take it up a notch with our Chicken Hummus Bowls or Lemon-Roasted Vegetable Hummus Bowls.
9. Apples
There’s some truth to the old saying that an apple a day keeps the doctor away. Eating apples has been linked to numerous health benefits including reduced risk for heart diseases, cancer, diabetes and Alzheimer’s disease as well as better gut health—thanks to all the phytonutrients, vitamins and prebiotic fiber they contain. Plus, they are easily portable and require no packaging, making apples a perfect complement to almost any lunch.
While we think they are delicious as-is, they also add great flavor and crunch when sliced and added to a sandwich, grilled cheese or a wild rice salad.
10. Whole-Grain Bread
One of the best upgrades you can make to a lunch sandwich is to swap white bread for whole grains.
Whole-grain bread contains more fiber and protein than white bread which “is key to avoiding that mid-afternoon crash,” says the Moodoo sisters.
Look for “whole wheat” or “whole grain” listed first on the ingredient list. This indicates that the main flour in the bread is made from whole grain and hasn’t been stripped of fiber as well as vitamins and minerals.
Plant-Based Lunches For Weight Loss
Plant foods, such as fruits, vegetables, legumes, whole grains, nuts, and seeds, are full of fiber and beneficial nutrients. They tend to be filling, and many of them are lower in calories than certain animal products and highly processed foods.
Thus, plant-based diets like vegan or vegetarian diets have been associated with weight loss in some people.
1. Lentil soup
Soups are an ideal plant-based lunch option, as you can make them ahead of time and reheat them for a quick meal.
This lentil soup recipe is a complete meal in one bowl. It’s loaded with ingredients that are good to eat when you’re trying to lose weight.
Lentils provide filling protein and carbs while the veggies contribute additional fiber. Plus, lentils are a good source of iron, an important nutrient for blood health that some plant-based eaters may lack in their diets.
2. Garden veggie chickpea salad sandwiches
Chickpeas are a versatile vegetarian protein. Some research suggests that chickpeas aid weight management, likely due to the vitamins, minerals, fiber, and variety of beneficial compounds they contain.
The texture of chickpeas makes them very easy to smash with a fork to create a chickpea “salad” filling for sandwiches — the perfect lunch food.
This recipe for garden veggie chickpea salad sandwiches is a delicious lunch option if you’re trying to lose weight and eat a plant-based diet. If you follow a vegan diet, swap out the mayo for a vegan substitute.
3. Spicy peanut tofu Buddha bowls
Tofu is a soy-based complete protein, meaning it contains all of the essential amino acids that humans need to get from foods. It’s also a source of isoflavones, which are compounds that may protect against heart disease.
Some people shy away from tofu if they don’t know how to cook it or don’t like the texture, but preparing tofu that’s crispy and delicious is easy to do at home.
Try these tofu Buddha bowls for lunch. They’re made with crispy tofu, brown rice, veggies, and a spicy peanut dressing.
4. Veggie wraps
A healthy wrap is a great lunch choice, especially if you need something that you can make ahead of time to eat at your desk or in between meetings.
Fortunately, it’s really easy to make plant-based wraps. To ensure that they’re filling, delicious, and help you lose weight, choose whole wheat wraps (or use lettuce) and add a protein source, healthy sauce or spread, and plenty of vegetables.
This veggie wraps recipe uses whole wheat tortillas, hummus, carrots, cucumbers, and other veggies. The edamame and hummus provide protein, while the avocado contributes healthy fats that help you feel full.
5. Quinoa and black bean stuffed sweet potatoes
Sweet potatoes make a great base for plant-based lunches. They provide energizing carbs, plenty of fiber, and the pigment beta carotene, which can help you meet your needs for vitamin A to help support your immune system
Plus, stuffed sweet potatoes can be packed up to enjoy at the office or put together quickly if you work from home. Bake the sweet potatoes and prep the filling in advance, then store them in containers in the fridge. Assemble the potatoes and reheat them when you’re ready to eat.
This recipe for stuffed sweet potatoes uses Southwest seasonings and offers tips for vegan topping alternatives if needed.
Low Carb Lunches For Weight Loss
Many people find that a low carb or keto diet helps them lose weight. This style of eating involves limiting high carb foods and increasing your intake of fats and proteins.
Some research backs the potential role of low carb eating to help you lose weight, suggesting that limiting your carb intake may improve your blood sugar regulation in a way that promotes weight loss.
That said, these diets may also lead to weight regain when discontinued. Also, high carb, fiber-containing whole grains may help keep you feeling fuller for longer, so a lack of carbs at lunch may cause you to feel unsatisfied soon after meals.
6. Cauliflower rice bowls
Replacing regular rice with cauliflower rice is one way to cut back on your carb intake at lunchtime, especially if you eat burrito bowls or other dishes that typically contain rice.
Using cauliflower not only lowers the carb content of the meal but also provides a ton of vitamin C. This water-soluble nutrient is important for skin health, wound healing, and many other body functions.
Follow this recipe for cauliflower rice bowls for a low carb version of a burrito bowl.
7. Tuna egg salad stuffed peppers
Tuna and eggs are two affordable, high protein foods that will keep you full long after lunch.
In fact, eating eggs instead of a higher carb meal may help reduce hunger and the number of calories you consume later in the day, which can help promote weight loss \
While egg and tuna salads are usually served on bread, you can stuff them into bell peppers for a low carb meal instead. Check out this easy recipe for tuna egg salad stuffed bell peppers.
8. Zucchini noodle stir-fry with chicken
This zucchini noodle stir-fry is a delicious choice to make for lunch if you’re watching your carb intake and trying to lose weight.
Zucchini noodles, or “zoodles,” resemble regular noodles but are lower in carbs. The zucchini packs fiber and micronutrients, while the chicken contributes protein to this dish.
Chicken is an excellent lean protein to eat when you’re trying to lose weight. In fact, eating chicken with a vegetable-rich diet is linked to a reduced risk of developing overweight and obesity
9. Low carb eggplant pizza
Eating more non-starchy vegetables like eggplant, often helps people lose weight. Eggplant is low in calories but high in fiber.
Using it in place of pizza crust is a great way to enjoy the flavors of pizza without consuming too many refined carbs at lunch.
Good plant-based, low carb options can be hard to find, as low carb eating often includes animal products — another great reason to keep this recipe on hand.
If you work from home or have a little time for lunch meal prep, give this easy recipe for low carb eggplant pizza a try. The recipe provides options to add more protein if you’d like.
10. Mediterranean Cobb salad
Cobb salads typically include lettuce, bacon, eggs, avocados, and a creamy dressing. They’re very filling and low in carbs, making them a good lunch option for weight loss.
This Mediterranean-inspired Cobb salad is heavy on the veggies and uses a homemade yogurt dressing instead of mayo-based dressing or store-bought ranch.
Plus, many of the ingredients offer health benefits. Eggs are rich in protein and antioxidant compounds that promote eye health, while avocados and tomatoes contribute a boost of heart-healthy nutrients like unsaturated fats and lycopene.
Benefits Of Eating Lunch
- Benefits of lunch – Your body needs food a few hours after having breakfast to re-energize the body and raise the levels of blood sugar. This is essential especially when focus and concentration are declining. If you are feeling tired and lazy, eating a small lunch can help you feel energized and refreshed to work on a task or project.
- Additionally, eating lunch helps in keeping metabolism active especially when you have a moderate meal and a few snacks afterward. Starving yourself for hours and consuming large meals prevents metabolism from remaining active.
- As you’ve seen, lunch is an important meal for everyone. It contains lots of nutrients that keep the body and mind working efficiently throughout the day and boosts energy. Packed lunch tends to be a healthy choice because it gives you control over the ingredients and food that you should include. You can also eat food in a canteen or restaurant as long as it helps you stay fit and healthy.