An easy, healthy lunch is key to maintaining energy and focus throughout the day. If youâre looking for meals that support your health goals and taste great, here are some simple healthy lunch ideas to get you started.
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Planning Your Lunches
Keeping things simple is the best way to begin meal planning. Itâs a skill, just like anything else, and you will get better at it with time.
Balanced meals can look like a lot of different combinations, but a simple starting place is this formula:
A palm size serving of protein + 1-2 handfuls of fruits and veggies + 1-2 handfuls of carbohydrate-based food.
Play with this combination to find what helps you feel and function your best. Also experiment with adding some healthy fat into your meals from olive oil, avocado, nuts, seeds, and dairy.
Lean Proteins for Lunches
Start by aiming for a palm-sized portion of lean protein. Itâs a simple way to balance your plate. Here are some healthy lunch ideas to inspire you:
Tempeh: Tempeh is a good option for vegan protein that is made from soybeans. It's thick and has a meaty texture plus itâs a fermented food and contributes to optimal gut health. One slab can cost under $3 and provides 20 grams of protein. It's easy to eat and flavor however you like. I crumble mine on top of a salad with my favorite dressing.
Rotisserie Chicken: If you have a busy schedule and you don't want to cook but need protein, these pre-cooked chickens are perfect. It is large enough that you could eat on it for a few days or feed multiple people in the house. The price is still pretty good for the quantity you get and it's extremely versatile and handy to have on hand for a variety of meal prep options. If you want to save even more money, try making your own whole chicken with this Slow Cooker Roasted Chicken.Â
Hard-boiled eggs: These are a very convenient choice that you can easily eat on the go if needed.
Oikos Pro Yogurt: Dairy products are an excellent source of protein. This brand of yogurt provides 20 gram of whey protein in one easy to eat serving.
Turkey or Beef Jerky: Jerky is a perfect on the go protein for healthy lunches. Itâs not the cheapest option but it sure is convenient. Look for brands with a short list of natural ingredients.
Low-Fat Cottage Cheese: I enjoy this topped on tomatoes (as seen in my Smoky Tomato recipe), in a turkey/lettuce wrap, in a smoothie, or in an egg scramble.
Seafood
Salmon: Most people aren't eating enough omega-3 rich foods, specifically seafood. Salmon is easy to cook (broiled for 7 minutes) and is meeting so many essential nutritional needs. Try this recipe for Sheet Pan Salmon Dinner. You can often find pre-seasoned and cooked salmon fillets for those who are not comfortable cooking it themselves.
Frozen Shrimp: Frozen shrimp are a lifesaver for quick meal prep and something to keep in your freezer at all times. They defrost quickly (even faster if you use a defrosting plate like this) and cook in just a couple of minutes. Seafood is a very lean protein source and has a strong correlation to a reduced risk of heart disease.
Fresh Fruit for Lunches
Aim to include 1â2 handfuls of fruits or vegetables in your lunch. Here are some easy options to try:
Apples: Apples are a very nutritious food. They provide fiber, something most people are lacking, and can help improve gut health. Enjoy apple in a delicious make ahead breakfast with these Pumpkin Apple Overnight Oats.
Mango: Ÿ cup of mango provides 50% of your daily value of vitamin C, something busy kids and adults need to pay attention to for strengthening their immune system. Mango is deliciously sweet and an excellent choice for satisfying a sweet tooth. Try this Mango Beet Breakfast Smoothie for a super nutritious way to kick-start your morning.
Oranges: Easy-to-peel mandarin oranges are portable and make a great snack between meals.
Berries: Berries are packed with nutrients that offer powerful health benefits, including anti-inflammatory support. For healthy lunch ideas, enjoy them by themselves, mixed into yogurt, in overnight oats, or in smoothies.Â
âVeggies for Lunches
Salad: While you don't have to eat salads to have a healthy lifestyle, they are an easy way to get veggies. Premade options are a good idea to grab and go when needed.
Kale or Spinach: These leafy greens are of course great options in salads, but they can also be thrown into the blender when you make your next smoothie.
Easy to take on the go: Cherry tomatoes, sliced bell peppers, carrot sticks are all great ways to get some fresh veggies into your balanced lunch.
Healthy Fats for Lunches
Sunflower Seeds, Pistachios, Brazil Nuts: Nuts and seeds are foods high in micronutrients. Brazil nuts are nutrient powerhouses and simply eating 1-2 a day can help you meet your needs for key nutrients. Read more about 5 Reasons Pistachios Make Healthy Easy.Â
Avocado: Can be used in wraps, roll ups, or in salads. Try my Avocado Salad for the yummiest way to eat more kale.
Nut Butters: Spread peanut butter or almond butter on whole grain bread, add to smoothies for some additional creaminess, or spread on a rice cake.Â
Hummus: A simple way to level up a healthy lunch is with a yummy dip. It makes raw veggies more fun to eat, even for picky eaters. I love hummus and have many recipes for homemade versions on my blog. Not a hummus fan? Try this insanely good recipe for Roasted Carrot and Ranch Hummus. It might just change your mind!
Carbohydrate + Protein Combination Foods
Whole Grains are a crucial component to balanced meals and you shouldnât be afraid to eat them. When you choose whole grains you are not only getting energy to replenish what your body needs but fiber and important nutrients too. Plus, carbs bring a lot of enjoyment to meals and can help sustain energy levels. All of these ideas also provide easy protein so you get more bang for your buck.
Brown Rice, Lentils, Quinoa: These are great examples of delicious carbohydrates that also contain fiber and protein. They're great bases for bowls where you can mix and match based on your preferences. Whole-grain bread like Dave's Killer Bread is a good option for sandwiches.
Beans: Black beans are another good example of carbohydrates + protein. They can be served alone or in a grain bowl.
Easy Lunch Ideas Put Together
So, let's put some of these great healthy lunch ideas together for a midday meal using the Balanced Meals Palm Method! The options are limitless, but here are a few ideas to get you started:
- A quinoa bowl made with palm sized serving of rotisserie chicken, 1 handful of spinach, mixed with 1 palm sized serving of quinoa drizzled with Jalapeno Caesar Dressing with a side of berries.
- Instead of fast food, pack a nutritious lunch of tuna salad, carrot sticks, whole grain crackers, and a piece of fruit such as apple.
- Smoked salmon on a bed of lettuce with a few tortilla chips and strawberries.
- Black beans, chicken breast, side salad, and kiwi.
What About the Chips?
If you're someone who needs a little crunch with their lunches, I do have some fun foods that will meet that need but will also provide a little more nutrition that regular chips. Check out my Chips with Benefits Amazon List here for my current picks. Â
You get the idea! Mix and match the items you like based on your individual needs. Sometimes we spend a lot of time overcomplicating lunch. Keep it simple and experiment with foods to see how they make you feel. Find healthy dinner ideas here to keep choosing nutritious foods all day long!
