Tips for Building a More Nutritious Lunch

Tips for Building a More Nutritious Lunch

For many people, lunch is the hardest meal of the day to plan.

For many people, lunch is the hardest meal of the day to plan. Often it is something we have to think of in advance (before we know what we feel like eating) and be able to carry with us when we are at work, school, or just out-and-about. Luckily, packing a nutritious and delicious lunch isn’t as hard as you might think. If you approach it by remembering that you need to satisfy each of the four major categories, you will always end up with something wholesome and satisfying. 


Adopt protein as the fundamental building block of your healthy lunch strategy and you can be sure that you will have the energy to power through the day. Go for low-fat protein options, like lean turkey breast on a sandwich or hard-boiled eggs. If you want a vegetarian or vegan meal, opt for plant-based meat substitutes or even simply cook up a bean dish and bring the leftovers in your lunch.


Fruit is a great way to satisfy your sweet tooth without heading to the vending machine. Whole fruit like apples, oranges, and bananas, pack well, but you could also mix up some fruit salad and take it in a small bowl. Grapes are also a great fruit snack to keep on hand for the afternoon slump later on.

Whole Grains

Whole grains offer a lot of benefits to the everyday lunch. Not only are they packed with important vitamins and minerals, but they also include important fiber which can help you to feel more full and satisfied. Choosing whole-grain bread for your sandwich is a great way to work these into most lunches. If you’re not a sandwich person, opt for a whole-grain side, like quinoa, brown rice, or bean dishes. Even hummus is a great addition to help you feel satisfied with the meal.


Veggies are another important part of your lunch. If you are worried about them getting mushy in your lunch bag, cook them al dente the night before, or simply pack them raw. Raw peppers, carrots, cucumber slices, and even beans and broccoli make a great side to any lunch, and they even give you a satisfying crunch without reaching for the chips. Finally, a salad is also a great lunch choice, and you can top it was almost everything else on this list.

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This entry was posted on Thursday, October 17th, 2019 at 1:36 pm. Both comments and pings are currently closed.

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