The Top 10 Healthiest Lunch Choices to Keep You Full

Lunch, despite its infrequency, is an important meal. An expert in nutrition, Sapna Peruvemba, MS, RDN, explains that lunch is more than simply a midday snack; it's a power source for the rest of the day. However, many of us are too busy to think about making a nutritious lunch that is also easy to prepare, tastes good, and takes little time to prepare. We've compiled a list of 10 of the healthiest lunch alternatives that you can easily carry with you at all times to assist you. You may get the energy you need to get through the day by including these nutrient-dense foods in a variety of well-rounded meals.

10 Lunch Items That Are Good for You

There is an almost infinite variety of nutritious lunch alternatives, but here are some of our go-tos. "These foods offer a balanced combination of protein, fiber, and nutrients, providing you with the energy boost you need without experiencing the slump after lunch," Peruvemba explains.

1. Leafy Greens

In the middle of the day, try some leafy greens like spinach, kale, arugula, or robust lettuces. “They’re packed with antioxidants and vitamins,” explains Peruvemba. Leafy greens are also filled with water and frequently fiber, both of which may keep you full until supper. Plus, whether you want a hot or cold lunch, leafy greens may fit into practically any savory lunch meal. Pasta, loaded salads, soups, or roasted vegetable medleys, like this Roasted Acorn Squash Salad, are all excellent ways to include leafy greens in your noon menu.

2. Quinoa

Whole grains of various types, including whole wheat bread, brown rice, and whole wheat pasta, are frequently the cornerstone meals of a balanced lunch. “This is because they are great sources of complex carbohydrates,” Peruvemba says. Quinoa may take the cake as one of the healthiest whole grains (though it’s really a seed since all whole grains are seeds!) as it not only includes a powerful quantity of fiber and minerals, but it also is high in protein, with eight grams of complete protein per one cup cooked. With that amount of protein, it’s likely to leave you feeling suitably satisfied after lunch. This South American classic may be readily incorporated into stir-fries, soups, stews, salads, or filled bowls like this mole-spiced black bean and quinoa bowl.

3. Cucumbers

Any vegetable you like makes a nutritious lunch, but cucumbers are one of the most popular midday vegetables (despite being botanically a fruit) due to their appealing crunch and mild flavor, which lends itself to a range of cuisines. Furthermore, the water and fiber it gives provide a sense of fullness. Cucumbers may be used in a variety of lunch recipes, including a simple crudité plate, a Mediterranean-inspired grain bowl, and salads like this lemony pasta salad with cucumber.

4. Canned Chickpeas

One of the most adaptable legumes is chickpeas, which can be used in a variety of lunch dishes, such as salads like chickpea-tuna salad, stews, soups, and hummus. This meal also works nicely with other legumes, such as kidney beans, black beans, lentils, pinto beans, and edamame. According to Peruvemba, "This is because they're excellent sources of fiber, complex carbohydrates, and minerals." These substitutes all have excellent plant-based protein sources, which further increases their durability.5.

5. Apples

Apples make as great an adult lunch option as a traditional lunchbox inclusion. They will leave you feeling full and stimulated for the remainder of the day. They are also a good source of fiber, plant chemicals, vitamins, and minerals. These popular fruits may also be used in savory and sweet lunch meals. Salads, sandwiches, leftover tray bakes, smoothies (like this recipe for Kale Apple Smoothie), peanut butter dip, or eaten plain are all delicious alternatives.

6. Walnuts

According to Peruvemba, "Nuts like cashews, peanuts, walnuts, and almonds are great for lunch because they are high in plant protein and healthy fats." Additionally, any nut you like makes a great lunch addition, but walnuts are especially good since they are one of the few plant-based sources of omega-3 fatty acids, which have anti-inflammatory properties and boost immune and heart health. Reheating delicious leftovers like this Walnut Mushroom Bolognese dish is also a great way to include this nutrient-dense nut into your lunch, but homemade trail mix, salads, walnut butter sandwiches, or fruit dips are all delicious options.

7. Nitrate-Free Turkey

There aren't many noon meals as filling as a stacked sandwich. Furthermore, a substantial sandwich is still acceptable for lunch even though processed meats, especially deli meat, are categorized by the World Health Organization (WHO) as Group 1 carcinogenic foods. There are still many ways to enjoy a protein-rich turkey sandwich, like this Chipotle Turkey Club, whether you choose to buy nitrate-free deli alternatives or roast and slice your chicken or turkey. Peruvemba tells us that protein is your satiety hero. Additionally, you will feel more fulfilled if you include extra vegetables in your sandwich!

8. Avocado

Speaking about sandwiches, avocado is a premium addition since it is a great source of fiber, vitamins, and satisfying healthy fat. But sandwiches aren't the only avocado lunch choice you have. Avocado may be added to stews, taco bowls, and salads. It can also be blended into a healthy dip, such as guacamole or this pepita, avocado, and roasted poblano dip, which is great for dipping your favorite whole grain crackers or vegetables. It's a tasty and adaptable ingredient that can improve a variety of recipes.

9. Eggs

Despite being stereotyped as a morning item, eggs taste just as good at lunch. Additionally, their fat and protein levels provide the energy boost required to overcome that dreaded lunchtime dip. You can't go wrong with eggs for lunch, whether you want them hard-boiled, in salads (like this delicious Niçoise-Inspired Potato Salad), or in sandwiches as egg salad.

10. Greek Yogurt

Lastly, according to Peruvemba, Greek yogurt is "a great source of probiotics and protein." Protein will keep you feeling full until at least happy hour, while probiotics improve digestive health. Greek yogurt may be used in smoothies, sauces, and even soups, such as this elegant green gazpacho with smoked trout option, but it's also a simple lunchtime staple when paired with fruit and cereal.

Healthyest Lunch Nutrients

If you haven't figured it out now, a meal that aims for fullness and satisfaction should ideally contain a few nutrients. These typically include a variety of micronutrients in addition to the three main macronutrients: lean protein, healthy fat, and complex carbs. All three of the primary macronutrients slow down digestion, which helps to control blood sugar and sustain steady energy levels after meals. In the meanwhile, depending on the kind, micronutrients (whether derived from vitamins, minerals, or plant substances) may promote immunological, brain, and overall body health. Furthermore, staying hydrated is essential! Remember to drink water throughout the day in addition to your wholesome meal to help keep your mind clear and your energy levels consistent, since dehydration may lead to weariness and diminished attention, advises Peruvemba. In general, complex carbohydrates are found in whole grains, fruits, and vegetables, whereas protein is found in legumes, nuts, seeds, dairy, eggs, poultry, and lean meats. Nuts, seeds, avocados, olives, and fatty fish are good sources of healthy fats, whereas plant-based foods, including fruits, vegetables, nuts, seeds, and legumes, are often the best sources of micronutrients. Nonetheless, foods derived from animals, such as shellfish, lean meats, eggs, dairy, and poultry, contain certain vitamins and minerals. When combined, these nutrients provide a meal that promotes brain clarity, psychological balance, and long-lasting energy. If you skip any of these, you may find yourself reaching for food later or finding it difficult to focus, says Peruvemba.

Foods to Avoid for Lunch

Conversely, if we want to have a productive second part of the day, there are some minerals and foods we should avoid around noon. These consist of meals high in fat, processed carbs, and added sugars. These may be found, respectively, in processed meats, fatty meats, burgers, fries, burritos, and any fried meal; white bread and grain goods; and sweets, desserts, and sugar-sweetened drinks. Peruvemba notes, "Quick-burning carbohydrates, such as refined and added sugars, tend to cause a rapid blood sugar spike followed by an energy crash, which can leave you feeling hungry and craving more sweets soon after." Furthermore, eating fatty meals after lunch might make you feel lethargic and unmotivated.

Is Lunch Important?

Let's take a closer look at why lunch is so crucial, even if you may be able to answer this question for yourself by now. Although our natural circadian cycle often contributes to the notorious "afternoon slump," eating may either mitigate or exacerbate it. According to Peruvemba, "What you eat—or don't eat—can make all the difference in how energized or groggy you feel." Lunch, however, is essential for promoting optimal brain function in addition to energy levels. "Food is vital for mood and concentration in addition to being fuel. Missing meals like breakfast or lunch might make you groggy and distracted since our brains are powered by carbs. Therefore, a well-balanced lunch isn't only about sating your hunger; it's also about boosting your wellbeing and productivity for the remainder of the day," Peruvemba says. References Real Simple is dedicated to supporting the information in our articles with credible, high-quality sources, such as peer-reviewed research. To find out more about how we verify the accuracy of our material, see our editorial standards.