What to eat for lunch

The importance of a good lunch

For many of us, lunch is a mid-day meal that often gets overlooked. But what we choose to eat for lunch can have a big impact on our health, energy levels, and productivity for the remainder of the day. A healthy and satisfying lunch can provide us with the necessary nutrients to fuel our bodies and minds, while a poor lunch choice can leave us feeling sluggish and unproductive.

Healthy lunch options

When it comes to choosing a healthy lunch, it’s important to focus on whole, nutrient-dense foods that will provide sustained energy throughout the afternoon. Some healthy lunch options might include:

A large salad with plenty of veggies, lean protein, and a healthy fat like avocado or nuts

A whole grain wrap with hummus, grilled vegetables, and a side of fruit

A broth-based soup with plenty of vegetables and lean protein

A stir-fry with plenty of vegetables and lean protein, served over brown rice

Quick and easy lunch options

For those days when we’re short on time or resources, there are plenty of quick and easy lunch options that can still be healthy and satisfying. Some ideas might include:

A peanut butter and banana sandwich on whole grain bread

A can of tuna or salmon with crackers and a side of raw veggies

A pre-made salad with a hard-boiled egg and a side of fruit

A smoothie made with protein powder, frozen fruit, and leafy greens

Avoiding common pitfalls

While there are many healthy lunch options to choose from, there are also plenty of common pitfalls that can make an otherwise healthy lunch less nutritious. Some things to watch out for might include:

Processed meats like deli ham or turkey, which are often high in sodium and preservatives

Packaged snacks like chips or cookies, which are often high in sugar and unhealthy fats

Salad dressings or sauces that are high in calories and unhealthy fats

Beverages like soda or sweetened tea, which are often high in sugar and empty calories

Incorporating variety

One of the keys to consistently making healthy lunch choices is to incorporate variety into our meals. By trying new recipes or experimenting with different ingredients, we can prevent ourselves from getting bored with the same old lunch routine. Some ways to incorporate variety might include:

Trying out new recipes or cuisines

Experimenting with different types of protein, like tofu or tempeh

Incorporating seasonal produce into our meals

Switching up our grain choices between brown rice, quinoa, or farro

Final thoughts

Overall, choosing a healthy and satisfying lunch can have a big impact on our health and well-being. By focusing on whole, nutrient-dense foods and avoiding common pitfalls, we can provide ourselves with the fuel we need to power through the rest of the day. And by incorporating variety into our meals, we can make healthy eating a sustainable and enjoyable habit.