Meal prepping may also help you reach or maintain a healthy body weight. Planning your lunches ahead of time is a good idea for many reasons.įor example, prepping your lunches at home using simple recipes may improve the quality of your diet and save you significant amounts of time and money ( 7, 8, 9). You can modify most of the recipes and meal ideas below to suit many diets, including vegetarian and low carb. The following meal ideas are balanced options that contain a variety of nutritious ingredients. If you’re new to cooking or stumped over what to order at your local deli, try choosing an option from each category above.įor example, if you’re trying to find a healthier alternative to your go-to fried chicken sandwich and chips at the deli, try creating a hot plate with grilled chicken, roasted potatoes, and a vegetable mixture.
TASTY LIGHT LUNCH IDEAS FULL
Healthy fats: olive oil, nuts and seeds, avocado, full fat Greek yogurt, and goat cheeseĬreating a meal with whole, nutritious ingredients like the ones above can help you meet your nutrient needs while providing a convenient, delicious, work-friendly lunch.Protein: chicken, fish, shellfish, turkey, lentils, tofu, and eggs.Fiber-rich carbs: vegetables, fruits, beans, and whole grains like quinoa and farro.
Here are some sources of fat, protein, and fiber-rich carbs that make great choices for lunch: When planning a healthy lunch, consider the different macronutrients and how you can combine them to form a complete meal. However, it’s easy to boost your nutrient intake by making a few small changes to your diet, such as switching to a healthier lunch option. Insufficient nutrient intake may impair overall health and energy levels and even increase your risk of several health conditions ( 5, 6). Deficiency in vitamin C is commonly related to low fruit and vegetable intake ( 4, 5, 6). Low fiber intake may increase your risk of health conditions like colon cancer, constipation, and heart disease ( 2, 3).Īdditionally, lunches with nutrient-dense ingredients can help men meet their needs for vitamins, minerals, and other beneficial compounds, some of which are rare in modern diets high in processed foods.įor example, studies show that men may not consume enough of certain essential nutrients, such as magnesium and vitamin C. This will keep you full between meals, giving you the energy you need to power through your workday ( 1).įibrous foods such as vegetables and fruits are also filling and provide benefits for gut health and weight management ( 2).ĭespite fiber’s importance, most American men consume only half the currently recommended fiber intake of 38 grams per day for adult men ages 19–50. Protein is the most filling macronutrient, so it’s especially important to add one or more protein sources to your lunch. Even just cheese and vegetables will give you enough protein to sustain yourself for the day, too! Try these great wrap and sandwich ideas below.Whether you’re getting takeout from the local deli or meal prepping your lunch at home, it’s important to start with the basics.Īlthough men have varying dietary needs and may follow specific diets to manage health conditions, a nutritious, balanced meal should generally contain sources of protein, fat, and fiber.
Where would we be if I didn't list some wrap and sandwich options?! I really dislike the traditional types of sandwiches with cold cuts so I try to cook up chicken breast and shred it to use in wraps or sandwiches but from time to time lean cold cuts like turkey are ok. On the other hand, if you're working from home, you'll have the most flexibility for reheating your lunch. Some workplaces don't have microwaves, so cold lunch ideas are best. Using proper meal prep containers will keep your food fresh for longer. Ditch the brown bags and package your lunch in reusable glass containers. Leftover sheet pan dinners, stir fries and one pot pasta dishes, in particular, make great easy lunches. When I'm meal planning, I always account for leftovers.
Spending 30 minutes a batch of lunches is not a huge time commitment upfront and will save you so much time throughout the week. It's easy to get overwhelmed when you start meal prepping but I recommend just trying one quick and easy lunch recipe each week. Start with making one lunch recipe a week.
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