8 satisfying lunch ideas from a nutritionist

Whether you’re at home, in the car, or sitting at your cubicle, fueling up at lunchtime is essential for powering through the day. What you eat can make or break your energy levels.

A healthy combination of lean protein and vegetables is best, says Leslie Milligan, a nutritionist in South Carolina. Whole grains are a good choice, as well. But be aware that too many low-quality carbohydrates—like white bread or white pasta—can lead to drowsiness. It’s best to limit them at lunchtime.

With that in mind, here are eight of Milligan’s lunchtime favorites.

Combining cooked and raw vegetables is a tasty way to increase your veggie intake during the day. “Cauliflower, Brussels sprouts, mushrooms, and garlic can all be roasted, and broccoli, carrots, cucumbers, and radishes are great raw options,” says Milligan. Roasting your veggies brings out the natural sugar inside the vegetable, which makes them sweeter, she adds.

Try chopping and roasting all of your veggies on Sundays to make weekday lunches a breeze. Don’t forget to add a lean protein like chicken breast or tofu to your meal, as well.

A salad packed with veggies and fruit is a nutritious and easy option for lunch. But beware of adding salad dressings that are high in sugar and saturated fat.

“We always recommend an oil and vinegar-based dressing or a light salad dressing. In fact, we don't even recommend fat-free dressing,” says Milligan.

Olive oil-based salad dressings are packed with healthy fats, including monounsaturated fat. It can help lower the low-density lipoprotein (LDL or “bad”) cholesterol in your blood, helping to reduce your risk of heart disease. Monounsaturated fat can also help keep you full and energized through the afternoon, says Milligan.

One of Milligan’s favorite lunch ideas is ratatouille filled with eggplant, tomatoes, roasted red peppers, zucchini, yellow squash, and mushrooms. “I use the veggies as my base, and then I put a piece of grilled chicken or salmon on top,” says Milligan. 

The base of the dish is eggplant, which is rich in anti-inflammatory substances called antioxidants.

Quiche is a simple make-ahead meal that contains protein and B12 vitamins. If you load it with vegetables and pair it with a salad, you’ll have a complete, fiber-rich meal, says Milligan. Combine eggs and veggies in a muffin tin and bake at 350F until the eggs are no longer runn for an easy, portable lunch option.

Soup can also be a healthy lunch choice. But prepared options don’t often contain enough protein and many of them are loaded with sodium, says Milligan.

Try make-ahead homemade soups like Hulled Barley Vegetable Soup or Garden Gazpacho (using low-sodium stock). If you’re in a pinch, choose a low-sodium grocery store soup—preferably not canned—and add shredded chicken. “Regardless of the base you use, always add additional protein,” Milligan adds.

In a pinch, low-sodium canned chicken or tuna is a good source of protein, says Milligan.

Top a salad with canned chicken or tuna or eat it paired with a veggie soup. If you’re making tuna fish or chicken salad, skip the mayo and use ingredients like olive oil and lemon juice instead.

Black, pinto, and kidney beans all contain protein and fiber, and may help you feel fuller, longer.

Rinsed canned beans are good warmed up on top of a salad, says Milligan. For days when you have to pick up lunch, “Grab a bag of salad and a can of beans at the grocery store. Then, empty the fluid from the beans, heat them up, and put them on top of your salad.”

Avoid late afternoon fatigue—and cravings—with a healthy snack. “Try to avoid going home depleted of vitamins, minerals, and basic nutrients, which can lead to overeating,” says Milligan. 

When the afternoon slump hits around 3pm, Milligan recommends noshing on Greek yogurt, low-fat yogurt, or string cheese with a piece of fruit.

Nowadays, there are plenty of healthy options for when you have to eat on the go. Milligan says the best thing you can do is to order a meal in its plainest form, eliminating cheese, condiments, and additives. “If you want a burger, order a plain burger; if you order a chicken sandwich, have it grilled without mayo.” Halving or skipping the bun can help cut down on carbs, too.

Salads aren’t always the healthiest options, either. Avoid toppings like croutons and bacon, which can come with extra sugar, salt, and saturated fat. “If you use a whole packet of salad dressing, you'll consume more fat than you would've if you had a burger.” Look for oil and vinegar-based dressings and drizzle it lightly over your greens.