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What are some healthy meals for lunch?

These lunches will keep your blood sugars balanced so you won’t feel sickly, stuffed or insanely famished:
  • An open-faced tuna sandwich on whole-grain bread with a slice of low-fat cheese melted on top
  • A big pile of veggies
  • An apple or pear
  • An open-faced turkey sandwich on whole-grain bread.
  • A double helping of veggies drizzled with a little olive oil
  • Fruit of your choice

From The Mind-Beauty Connection: 9 Days to Less Stress, Gorgeous Skin, and a Whole New You by Amy Wechsler.

Toby Smithson
Nutrition & Dietetics

Lunch can be packed the night before and stored in the refrigerator. You can use leftovers from dinner to pack your lunch giving your dinner meal a new twist. For instance, if you served grilled chicken with corn and steamed green beans for dinner, you can make a chicken taco with lettuce and tomato and serve it with a slice of melon for lunch the next day. Here are some healthy lunch ideas:

  • Low fat cheese cubes, whole grain crackers, sliced apple, and a glass of water.
  • Bean burrito served with sliced mango and iced tea
  • Tuna or salmon salad topped onto a green salad with bell peppers and served with a rye dinner roll, a pear and iced tea.

 

A healthy lunch should consume grains (preferably, whole grains), protein (peanut butter, lean meat and poultry), fruit, veggies, some lean dairy, and a tad of healthy oils. How does this translate into real food?

Consider these lunches:

  • A turkey sandwich on whole wheat bread with layers of lettuce and tomatoes and a tad of light mayo. Add a nonfat yogurt for a dessert.
  • A large salad topped grilled chicken or beans, some reduced fat cheese, and low fat salad dressing stuffed into a whole wheat pita.

 

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.