What’s for lunch?

Wondering what — or where — to eat, for a quick and healthy lunch?

When it comes to nutrition, it’s hard to beat home-prepped, so I’ll start there. But read on to see my tips for eating lunch on the run.

Just like a healthy breakfast, a nutritious and filling lunch provides a balance of protein, fiber (veggies or fruit) and healthy fats. And of course, flavor!

Lunch strategies (home-prepped)

1. Dinner leftovers: This is my go-to for easy and nutritious. When you plan ahead by whipping up extra proteins and veggies at dinnertime, it’s a snap to spin dinner into lunch.

Say dinner is grilled chicken and a green salad. Before you dress the salad, set aside a portion in a to-go container, then top it with some cooked chicken and pop it in the fridge. Add your dressing the next day.

If instead you’ve made a one-pot meal for dinner, such as a soup or this BBQ pork, reheat a portion in the morning, store it in a Thermos food jar, and pack cool toppings or sides separately.

Bento box plan:

Think bite-sized. Start with protein, then add veggies and/or fruit.

Photo credit: Eatingwell.com

2. Bento box: This is so quick, you’ll be amazed. Start with a protein, add veggies and/or fruit, then round it out with whatever else sounds good (or that you need to eat up!). Choose mostly whole, bite-sized foods, such as nuts, seeds, berries, snap peas, grape tomatoes, olives and boiled eggs; and foods you can quickly chop or slice such as cooked meats & poultry, carrots, apples and cheese; and dips like hummus or tzatziki.

My recent bento box ski lunch: boiled eggs, cashews & walnuts, blueberries, cucumbers with olive oil & vinegar, and dark chocolate. It hit the spot. Another favorite: hummus, pepperonis, bell peppers, cheese slices, olives and carrots. 

3. Robust salad: By robust, I mean not only full of protein, veggies and healthy fats — but a salad that you can prep in bulk and eat on for days. “The Jennifer Aniston Salad” hits the mark.

4. Sandwich makeover: There’s nothing inherently bad about a sandwich, but I mostly see folks make wimpy ones — 1-2 slices of turkey, or a quick swipe of peanut butter and jelly, slapped between two slices of bread. If you add chips on the side, you have a lunch that’s high in processed flour and starch and low in protein and other nutrients. It’s likely you’ll be hungry again in a few hours.

Instead, go with a generous serving (palm-sized) of protein and pile on veggies you like, such as lettuce, tomato, cucumber or broccoli sprouts. Add some healthy fat(s) such as avocado, cheese, olive oil, or an avocado oil-based mayo. If you’re able to eat at a table, ditch one slice of bread and go open-faced, then dive in with a knife and fork.

Lunch strategies (eating out)

OK, be honest. If you only skimmed the section above before jumping here, please go back and give one of the home-prepped ideas a try. These strategies are probably faster and easier than you think!

For times that you want, or need, to eat out, I suggest:

1. Chipotle: This Mex-style chain offers some of the highest-quality food sourcing in the “fast casual” biz. Choose your protein and go big on veggies, such as sautéed peppers & onions, salsa, guacamole and lettuce. Similarly, concepts like Crisp & Green, MAD Greens and Cava allow you to see and choose your ingredients.

2. Whole Foods: I usually load up on veggies at the salad bar, then add a protein from the hot bar, such as chicken or fish.

3. Any grocery store (budget-friendly!): Buy a bag of a pre-washed veggies, such as carrots or snap peas, a piece of fruit, and some quality jerky (minimal ingredients) or a small bag of nuts. You’re out the door for $10 or less and likely have food left over.

Lunch strategies (lacking options)

Sometimes we’re in situations we wouldn’t choose. Often there’s a work or travel component. So here’s to making do with what you’ve got…

1. Any grocery store (see above).

2. Sit-down restaurant: Opt for dishes big on protein and veggies. (Sounds repetitive, but there’s a ton of variety within these categories.) At a taco spot, I often order à la carte tacos. If I order a salad, I go for protein and a variety of veggies and colors. Keep in mind, many restaurant salads are sugar bombs (think candied nuts, dried fruit and a sweet vinaigrette.)

3. Gas station! When you’re in the middle of nowhere, or unexpectedly short on time and food, you can actually piece together a decent lunch from a convenience store or gas station. Pick up some plain nuts/seeds or a nut bar, like KIND brand, and some beef or turkey jerky. Then, if you’re lucky, you’ll spy a perfectly ripe banana to throw into the mix. Grab a water, and you’re good to go.

Changing lunchtime habits

Hopefully, these lunch strategies give you some ideas and inspiration. But I know for some of us — a lot of us — the biggest challenge to making a healthy lunch is not about the food, but about changing habits.

In my nutrition & lifestyle program, I will guide you through the habit changes that help you reach your goals. Call me!