What did you eat for lunch today, and can it be better tomorrow? We may not even think about our lunch until 10 minutes before packing it or ordering it. When we are in a rush, and hungry, we are less likely to make healthy lunch choices and perhaps end up spending more money.

Making healthy lunch decisions may take a little extra planning, but your body will thank you! Try writing your lunch plan for the week before you go to the grocery store. Prepare a couple of your meals over the weekend, and pack ready-to-go leftover portions. Chop fruits and veggies once you come back from the store so they are ready at a moment’s notice for a healthy snack or to add to salads and sandwiches.

Lunch is an important meal that helps to fuel your mind and body for the rest of your work day. A delicious, balanced lunch should include fresh produce, whole grains and lean protein. Some healthy lunch ideas are listed below.

Did You Know?

  • Roughly 67% of Americans eat their lunch at their desks.
  • www.choosemyplate.gov has tips and resources on topics such as healthy eating, nutritional recipes, physical activity, and weight management.
  • www.FastFoodNutrition.org has the nutrition facts for over 6,000 menu items from the most popular

Healthy Lunch Ideas

  • Include a protein. Vegetarian protein options include nuts, seeds, whole grains, beans, lentils, and soy. Animal protein options include lean meat, eggs, dairy, fish, seafood and
    poultry. Be mindful of your portion size and avoid excess meat.
  • Choose whole grains. If you like sandwiches, try a variety of whole grain breads, pitas and wraps. A whole wheat tortilla wrap tastes great with hummus, lettuce, sliced tomatoes, feta cheese and black olives.
  • Always include a vegetable and/or a fruit. Tasty summer options include cantaloupe, watermelon, and tomatoes. Try adding fresh basil, sprouts, sliced cucumbers, mushrooms,
    onions, or tomatoes to sandwiches.
  • Don’t forget to hydrate. Avoid caffeine and try sparkling water or herbal tea, or just enjoy a cold glass of regular H20.


Sources: Sources: United States Department of Agriculture, Academy of Nutrition and Dietetics Foundation, American Dietetic Association, LifeWork Strategies EAP, and Adventist HealthCare. The Health Tip of the Week is for educational purposes only. For medical advice, consult your physician. Feel free to copy and distribute this health resource.