Remember the excitement of opening your lunchbox as a kid? Maybe it was a tasty treat or a fruity drink that made the healthier parts easier to eat, or the thrill of trading snacks with friends. As an adult, a packed lunch may not have the same sense of fun, but that doesn’t mean that it has to be boring. With a little planning, putting together a lunch that is both balanced and tasty is easier than you would think.
But, wait? Do I need to pack a lunch as an adult?
Sometimes it’s easier to grab a drive-through coffee and pack in the carbs at breakfast rather than take the time to plan a lunch. Since lunch is a midday meal, it’s important not to skip it, regardless of how much easier it would seem to do so. The rule of three meals per day is pretty important, and eliminating one of those meals can lead to blood sugar levels dropping later in the day, setting the stage for irritability and a mid-afternoon energy slump.
Helpful Tips for Packing a Fun and Balanced Work Lunch
When it comes to planning lunches, here are a few tips to keep in mind:
- Is it easy to make? Let’s be honest: nobody likes spending hours in the evening making a meal for a thirty-minute midday office lunch break. Lunch should be filling but not require several hours of prep beforehand.
- Does it store well? Soggy sandwich? A salad soaked in dressing? Nobody likes those. When putting together your lunch for the day, look for items that will store well and won’t be messier or less appealing when the lunch hour rolls around.
- Does it reheat well? This tip is particularly important if you are bringing leftovers or something that you made the night before. A tasty slice of lasagna might have been delicious in the evening prior, but when re-heated at work, it may lose its appeal.
Putting the Lunch Together
Think of your lunch as a tray and aim to include five components: protein to keep you full, fiber to support digestion and steady energy, fruits and vegetables for vitamins and variety, healthy snacks to avoid mid-afternoon cravings, and even a small treat to make your meal enjoyable.
Protein
The new food pyramid emphasizes protein as a foundational component of every meal, and lunch is no exception. We know how important protein is for muscle growth and maintenance, but it is also essential for satiety. That means it helps keep you full and will curb snacking or late afternoon cravings.
Some easy protein options for your lunch include:
- Hard-boiled eggs, egg salad, or egg muffins
- Low-fat yogurt and cottage cheese
- Skinless chicken and turkey
- Protein Shakes
- Hummus
- Chickpea Vegetable Fritters
- Meat Jerky
Fiber
Including high fiber foods in your lunch is important for several reasons. Fiber slows digestion, helping you feel full longer, controls blood sugar levels, reduces cholesterol, and can help prevent digestive issues such as diverticulitis.
Here are some tasty choices:
- Broccoli and Cauliflower
- Brussels Sprouts
- Beans and Peas
- Berries
- Oats and Oat Bran
- Whole Grains
- Nuts and Seeds
Fruits and Veggies
Including fruits and veggies in your lunchbox adds both flavor and nutrients. Apple slices or carrot sticks also make a great mid-afternoon pick me up. Add in a tasty nut butter or hummus for dipping, and you’ll be feeling full until it’s time to clock out.
Pro Tip: If you are thinking of including dried fruit in your lunch box, make sure to be aware of portion control. While dried fruit has several good nutritional properties, it can also be difficult because of the drying process. Dried fruit has the naturally occurring sugar concentrated, making it higher overall. If you plan to have dried fruit as part of your lunch or snack, check portion size and pack what is suggested instead of bringing the full bag with you.
Healthy Snacks
Pack snacks while you are putting your lunch together. Having a few nutrient-rich items on hand to eat throughout the day can curb mid-afternoon munchies and save money on vending machine purchases.
Some tasty (and filling!) snack options include:
- String cheese or cheese cubes
- Yogurt – To give more substance to a yogurt snack, consider making it into a parfait by adding granola and chopping up berries.
- Rice crackers
- Air-popped popcorn can be a fun and healthy substitute for the standard “go-to” snacks like a granola bar.
- Nuts or seeds
A Tasty Treat!
Let’s be honest —a healthy lunch can include a small, enjoyable treat. The new food pyramid emphasizes whole, nutrient-dense foods, but it also recognizes that balance and moderation are key. Including a modest sweet item as part of your lunch can satisfy cravings without displacing protein, fiber, fruits, or vegetables.
Consider treats that are minimally processed and nutrient-forward, so you can enjoy them without guilt:
Chickpea No-Bake Cookie Dough Bites– Perfect for the person who bakes cookies but just wants to eat the dough. Plus, they are packed with fiber, whole grains, and still taste delicious!
Chocolate Chipless Cookie– All of the gooey goodness of the chocolate chip cookie with the taste of a blondie. These will freeze well and can last for several lunches.
Healthy Berry Streusel Bars– These take the natural sweetness from fruit and maple syrup without the processed sugar to make a tasty and healthy sweet treat option.
Pumpkin Chocolate Chip Oatmeal Bars– Another item that can be frozen to keep for several lunches. This particular recipe is a great option for office events as it is gluten-free, dairy-free and egg-free!
