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In the midst of a hectic daily schedule, it can be difficult to find time to prepare meals ahead of time, but experts say eating a nutrient-packed lunch is one of the keys to optimizing your cognitive performance for the rest of the work day.
To help you establish a lunch routine that provides proper nourishment for the rest of your afternoon, is simple to put together and that you enjoy, Forbes Health consulted registered dieticians for their favorite easy lunchtime recommendations for the workweek. These healthy recipes can help you find the joy in eating lunch again and offer a healthy midday dose of nutrition, all without taking too much time in your day.
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The foods we eat can influence our energy and mood significantly, says Lindsay Wengler, a registered dietician and founder of Olive Branch Nutrition in New York City. Skipping lunch—or any meal—can negatively affect how we feel and impact productivity during the workday. Meanwhile, eating regular, nourishing meals can help keep your blood sugar stable and energy levels consistent, says Lindley Wells, a dietician and nutritionist at Dr. Lana Wellness in New York City.
A well-balanced lunch generally includes portions of starch or grains, vegetables and/or fruit, protein (meat or plant-based) and fat, says Wengler. It’s also helpful to pay attention to how much color and variety is on your plate, as those factors typically indicate more micronutrients, adds Maddie Pasquariello, a registered dietician at Nutrition with Maddie in Brooklyn, New York.
When designing a nutritious lunch, Wells recommends including the following components.
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Prioritizing a healthy (and tasty) lunch can help keep your body nourished and brain fueled, says Mackenzie Burgess, a registered dietitian, recipe developer and owner of Cheerful Choices in Denver, Colorado. If you’re looking for some easy and healthy lunch ideas to make your workday lunch options easier and more enjoyable, give these dietician- and nutritionist-recommended recipes a try.
Total cook time: 10 to 15 minutes
Why it’s recommended: “This crunchy kale salad is my go-to when I need a salad that will hold up for a couple of days in a row of lunches,” says Pasquariello. The kale is full of vitamins, calcium, potassium, fiber and antioxidants that prevent cell damage, and chickpeas offer a good source of protein, carbohydrates and fiber.
Why it’s recommended: This recipe is loaded with nutrients and fiber, thanks to the cruciferous vegetables and antioxidant-powered tahini, says Pasquariello. If you follow a vegetarian or plant-based diet, swap the chicken with baked, crispy chickpeas, tofu or tempeh, all of which are packed with protein.
Why it’s recommended: This four-ingredient recipe can be whipped up in no time, says Burgess, and it’s an easy option to make for dinner and enjoy the next day as lunch leftovers or whip up midday. This dish has plenty of antioxidants, plus chickpea pasta and sausage protein help to keep you satisfied.
Why it’s recommended: Recommended by Wells, this wild salmon salad is a rich source of omega-3 fatty acids (supporting a healthy heart and brain) and protein, as well as many essential vitamins and minerals. Capers and shallots are a rich source of quercetin, a flavonoid (antioxidant) with anti-inflammatory properties that’s thought to potentially protect against cancer and heart disease. Herbs like parsley offer additional anti-inflammatory and antioxidant benefits.
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Why it’s recommended: Though simple, this recipe recommendation from Wells packs a powerful, nutritious punch. Eggs, a great source of fat and protein, are rich in choline, which is protective against heart disease and inflammation. Avocado is a healthy source of fat and fiber, as well as potassium and glutathione, an antioxidant that may help fight against cancer. Finally, sauerkraut is rich in vitamin E, vitamin C and prebiotics, which have anti-inflammatory properties.
Total cook time: 8 to 10 minutes
Why it’s recommended: Fiber from beans and quinoa, protein from chicken and healthy fats from avocado will keep you satisfied well into your afternoon with this recommended recipe from Wengler. As an added bonus, avocados contain a heart-healthy fat called oleic acid, which has been shown to reduce inflammation, hypertension and improves insulin sensitivity.
Total cook time: 10 to 15 minutes
Why it’s recommended: This five-ingredient rice bowl recipe from Pasquariello is an easy lunch option for busy days. Brown rice provides a good source of whole grains while mixed greens offer micronutrients, such as vitamin K and antioxidants while zucchini provides fiber. Sliced cherry tomatoes add a textural contrast to the dish and contain the health-boosting antioxidant lycopene.
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Heidi Borst is a freelance journalist, healthcare content writer and certified nutrition coach with a love of all things health and wellness. Her work has appeared in The New York Times, The Washington Post, National Geographic, Good Housekeeping, MSN, Yahoo and more. Based in Wilmington, North Carolina, Borst is a lifelong runner and general fitness enthusiast who is passionate about the physical and mental benefits of sleep and self-care.
As an internist and board-certified physician nutrition specialist, Dr. Melina Jampolis specializes in nutrition for weight loss, disease prevention and treatment. She is a former president of the National Board of Physician Nutrition Specialists. She’s also the host of the podcast Practically Healthy With Dr. Melina, is the author of several books including her latest, Spice Up, Live Long, and has appeared on national television programs such as Live With Kelly and Ryan, The Doctors, Dr. Oz and more. She currently maintains a small private nutrition practice in Los Angeles and serves as the chief nutrition officer of blk. water.