While breakfast and dinner often get more attention, lunch is just as important. What you eat in the afternoon can make a big difference in how you feel throughout the afternoon. It can also affect your dinner choices, especially if you show up intensely hungry (hello, hangry). Swap your deli sandwich and bag of chips for some of these foods to get more health benefits for your lunch, without spending too much time in the kitchen.
1. Canned tuna
“Seafood is packed with protein, which helps keep you feeling 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, owner of Snacking in Sneakers. “Canned tuna is by far one of the most inexpensive and accessible ways to incorporate seafood into your diet, and because it is shelf-stable, you can always keep it on hand.”
Canned tuna (and other fish) can be used in sandwiches, salads, casseroles, pasta and much more. A classic tuna melt is a crowd pleaser.
Not a fan of tuna? Allison Knott, MS, RDN, CSSD, an endurance 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 canned salmon with a little mayonnaise, lemon and pepper for a simple salmon salad. She also recommends topping whole-wheat toast or crackers with canned sardines or mackerel for a quick and easy lunch that’s satisfying.
2. Mini peppers
If filling half your plate with vegetables at lunch is a challenge, try keeping a bag of colorful mini peppers or other ready-to-eat vegetables in your refrigerator. “Prepared veggies like mini peppers or carrot chips are convenient and crunchy, which can be a great alternative to chips when paired with a sandwich,” says Knott.
Since there’s no cutting, cooking or preparation 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 snow 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 longer.
Don’t be afraid to add your favorite dip or dressing to make dinner even more fun.
3. Farro
If you’re tired of quinoa (or don’t like it), make farro the base of your next grain bowl. With 6 grams of protein and 3 grams of fiber per ½ cup cooked, it’s guaranteed to keep you full all afternoon. One word of caution: Farro is a type of wheat and contains gluten, so if you’re looking for a gluten-free grain, stick with quinoa or brown rice.
The protein and fiber in farro take longer to digest, slowing the rate at which sugar enters your bloodstream. This will help you feel full longer and prevent a mid-afternoon slump by keeping your blood sugar levels more stable.
Farro can replace almost any grain (unless you eat gluten-free). It makes an excellent base for salads, grain bowls or even stuffed peppers. Try our Grilled Chicken Farro Salad or our Cherry Almond Farro Salad for an easy, make-ahead lunch.
4. Vegetarian burgers
Veggie burgers are a great way to add more plant-based meals into your week. “They’re convenient, filling, and can be a good source of fiber and protein,” says Knott. Make your own on the weekend and freeze it for an easy lunch.
You can also take a box from the freezer compartment; just pay attention to the sodium content. “While frozen options are very convenient, the sodium content can add up quickly,” Knott warns.
A good rule of thumb is to aim for less than 400 milligrams of sodium per burger. Whether you make your own or buy it from the store, look for higher protein options, especially those made with beans, lentils, tofu or other soy products, to keep you satisfied for hours.
In addition to the traditional bun with your favorite toppings, you can also add veggie burgers to grain bowls, salads or wrap them in butter leaf lettuce. Be creative with your toppings too! Try pesto or guacamole for healthy fats that add tons 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,” says Carroll. “Plus, it contains both protein and fat, which keeps you feeling full for longer.”
As with any dairy product, much of the fat is saturated fat, so you need to consider your entire diet and see how it fits in. If you eat other full-fat dairy products and red meat, you may want to choose low-fat dairy products. ricotta.
To serve, spread a layer of ricotta on whole wheat 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 your toast with a piece of fruit or, for some crunch, some raw vegetables for a quick, balanced lunch.
6. Black beans
Black beans (along with other beans) are an underrated superfood. Packed with fibre, protein and important vitamins and minerals such as iron, magnesium and folic acid, they offer great value (literally!) as one of the cheapest protein options available.
“Black beans can be used in many different lunch combinations,” says Carroll. “Because they are canned and shelf-stable, they are easy to keep on hand for a quick meal. Plus, with all their digestive-friendly fiber, beans support gut health.”
The easiest way to use beans is to add them to a salad or grain bowl for a quick protein and fiber boost. If you have some time on the weekend, “make a big batch of black bean soup or chili and then store them in individual take-out containers for lunches during the week,” suggests Carroll.
7. Avocado
Would it even be a healthy eating article if we didn’t mention avocado? This fiber- and healthy-fat-filled fruit adds a ton of vitamins, minerals and phytonutrients to your lunch. Eating avocado has been linked to supporting gut, brain and heart health, as well as a healthy weight.
Use pureed 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 is still healthy if you make guacamole from it!
8. Hummus
Hummus is made from chickpeas, tahini, olive oil, herbs and spices and is packed with good ingredients linked to many health benefits. Upgrade your wrap or sandwich with hummus instead of mayonnaise or other condiments. It’s also perfect for a “snack lunch,” says Carroll, who makes a plate with tuna salad, whole-grain crackers, hummus, nuts and fruit.
Or take it a step further with our Chicken Hummus Bowls or Lemon-Roasted Vegetable Hummus Bowls.
9. Apples
There is some truth in the old saying that an apple a day keeps the doctor away. Eating apples has been linked to numerous health benefits, including a reduced risk of heart disease, cancer, diabetes and Alzheimer’s, as well as better gut health, thanks to all the phytonutrients, vitamins and prebiotic fiber they contain. Plus, they’re easy to carry and require no packaging, making apples a perfect addition to just about any lunch.
While we think they’re delicious as is, they also add great flavor and crunch when sliced and added to a sandwich, grilled cheese, or wild rice salad.
10. Whole wheat bread
One of the best upgrades you can make to a lunch sandwich is to replace white bread with whole wheat bread. Whole wheat bread contains more fiber and protein than white bread, which helps prevent the mid-afternoon energy crash.
Look for “whole wheat” or “whole wheat” first on the ingredients list. This indicates that the main flour in the bread is made from whole grains and has not been stripped of fiber, vitamins and minerals.
It comes down to
Eating a healthy lunch doesn’t have to be boring or complicated. It’s really about having a handful of nutritious ingredients in your pantry and refrigerator so you can prepare meals quickly and easily. These healthy ingredients star in many of our meal-prepped lunch recipes, which are packed with flavor and nutrition. And don’t be afraid to be a little creative in the kitchen: think outside the (lunch) box!