Lunch ideas for work and school
The end of summer signals back to school and back to work for many people. It’s easy to skip lunch, especially if you were too busy to pack one in the morning, or don’t have time for takeout during back-to-back meetings at work. However, lunch can serve a useful purpose!
Reasons to eat lunch:
- Have more energy throughout the workday
- Fuel your brain and body for the tasks at hand
- Prevent overeating and bingeing at night
- Improve recovery from workouts from the previous day or that morning
- Have a nourishing break from work
- Honor hunger cues
Lunch can mean much more than a PB&J and an apple.
The anatomy of a good lunch:
- It has at least one protein, fat, and carbohydrate serving somewhere in the meal.
- It has color (fruits and vegetables).
- The portions are large enough to be satisfying. Lunch is not a snack!
- It has a drink for midday hydration, such as water, herbal tea, or sugar-free beverages. Try to avoid caffeine too late in the day. If you need caffeine to mask fatigue, maybe you just need some food for fuel!
- Protein in your lunch helps manage hunger and keep blood sugar levels stable.
- Fiber from fruits, vegetables, whole grains, and legumes help contribute to satiety and keep blood sugars stable.
- Carbohydrate supplies needed fuel to the brain and working muscles, and helps keep energy and mood up.
- Fat helps with absorption of fat-soluble vitamins, and contributes flavor to the meal.
Ideas for new lunches:
- Buy special containers, like a bento box, food storage containers with divided compartments, or insulated metal Thermos-style containers to keep hot and cold foods. A new or special container makes something to look forward to!
- Try iterations of old favorites. If you like sandwiches, but are tired of them, try changing it up. Try a new bread option, like pitas, bagels, tortilla wraps, or specialty buns to make sandwiches exciting again.
- Shop at a new grocery store than your usual one. Designate some time to go up and down each aisle. Explore new food options that weren’t available at your other grocery store.
- Make “theme” weeks that highlight foods you enjoy. For example, one week could be Mexican food, and the next week is trying new grain bowls with a different grain base every day.
- Browse Pinterest for lunch ideas. The internet has endless options!
- Think differently–lunch doesn’t have to be “lunch” foods. Try breakfast items, such as yogurt parfaits, steel cut oats with berries and nuts, or charcuterie with your favorite nuts, cheeses, crackers, and olives.
Lunch meal ideas:
- Yogurt with berries and granola + whole grain muffin
- Charcuterie with crackers, cheese, grapes, olives, nuts, and dried apricots
- Grain bowl with teriyaki chicken + rice + bok choy
- Salad with black beans + corn + salsa + chicken
- Chicken tortilla soup + tortilla strips + side salad
- Pita sandwich with tuna filling + pickles + lettuce with a side of carrots and hummus
- For more ideas, see our post on easy meals for busy people!
This is general information only and not nutrition advice. Always consult with your healthcare professional before changing your diet.
Want more information? Check out our amazing nutrition resources, including on-demand courses, free downloads, and webinar replays.
- Nutrition for Climbers
- The Ultimate Guide to Useful Sports Supplements
- Ditch Diets and Become an Intuitive Eater
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~This is general information only and not nutrition advice. Always check with your healthcare professional before undergoing any diet or lifestyle change.