With the constant busyness of life it can be difficult to know what to eat for lunch. However, lunch is important for so many reasons. It’s that midday refuel that your body and brain need after a morning of activity that can keep you going strong through the afternoon.
A nutritious lunch can help with concentration, mood, and even your metabolism. If you skip lunch or choose foods that don’t offer much nutritional value, you might find yourself crashing mid-afternoon, feeling sluggish or constantly reaching for sugary snacks. Eating a healthy lunch stabilises your blood sugar levels, preventing those energy dips and helps to manage satiety.
The Key Elements of a Healthy, Balanced Lunch
But what exactly should you eat for lunch to get the best benefits? Well, we need to include:
1. Protein for Energy and Satiety
Protein is essential for repairing and building your muscles, it helps keep you feel fuller for longer and also helps keep your blood sugar levels stable.
Prioritise a good source of protein at lunch.
· Women: aim for 100-150g cooked weight
· Men: aim for 150-200g cooked weight.
Good options include chicken breast, turkey, beef, lamb, fish, prawns, tofu, eggs or legumes.
Easy options include left over roast meat, canned fish, pre-boiled eggs and a store bought BBQ chicken.
2. Low GI carbohydrates for Sustained Fuel
Low GI carbs break down slowly, releasing energy gradually. This means you get sustained fuel rather than a quick spike and crash in blood sugar, which can make you tired and hungry again soon after eating.
Good options include wholegrain or sourdough bread, wholegrain wraps or crackers, quinoa, rice vermicelli noodles, high-fibre pasta, brown rice, sweet potato, corn or legumes such as lentils.
Easy options include a loaf of seeded sourdough, left over roasted sweet potato, grainy crackers or microwave basmati or brown rice.
3. Colourful Salad or Vegetables
Vegetables should take centre stage - colourful, crunchy, and packed with vitamins, minerals and fibre. They add volume to your meal without adding many calories, helping you stay satisfied. Plus, the antioxidants and nutrients in veggies support your immune system and overall wellbeing.
Whether it’s leafy greens, tomatoes, carrots, cucumbers, capsicum or roasted veggies, aim to fill at least half your plate with them and aim for three different colours.
Easy options include store bought salad bags, left over roasted vegetables, frozen steamed vegetables and canned chickpeas/beans/lentils.
4. Healthy Fats for Brain and Heart Health
Monounsaturated and polyunsaturated fats are particularly important for heart, brain and immune health. They help to raise good cholesterol (HDL) levels and reduce bad cholesterol (LDL) levels and have anti-inflammatory benefits. They also help to keep you full as well as absorb your fat soluble vitamins, Foods rich in healthy fats include oily fish such as salmon, sardines and tuna, nuts, seeds, avocado and extra virgin olive oil.
7 Quick and Healthy Lunch Ideas
1 Grilled Chicken Salad
- Grilled chicken breast or store bought BBQ chicken
- Salad veggies: Mixed salad leaves, cherry tomatoes, cucumber, grated carrot, capsicum or a salad bag
- Handful of chickpeas or a small can of beans
- Crumbled fetta or cheese
- Olive oil and lemon juice/balsamic vinegar dressing
2 Tuna and Avocado Wrap
- Tin of tuna in olive water
- Avocado
- Low-fat greek yoghurt
- Chopped salad
- Wholegrain wrap
3 Nourish Bowl
- Grilled chicken breast or tin of tuna/salmon or grilled tofu or legumes
- Brown rice or quinoa or sweet potato or a microwave rice/quinoa cup
- Fetta cheese
- Salad or steamed/leftover roasted veggies
- Handful nuts or seeds
- Sliced avocado
4 Omelette or frittata
- 2 eggs
- Dash light milk or plant-based milk
- Tomato, capsicum, mushrooms and baby spinach
- Sprinkle of cheese
- Slice of seeded or sourdough bread
5 Toastie
- 2 pieces wholegrain toast
- Grilled chicken or tin of tuna
- Tomato
- Avocado
- Cheese
- Veggie sticks
6 Crackers with Toppings
- Wholegrain crackers
- Cottage cheese/ricotta cheese/canned fish/curried egg
- Tomato, cucumber and baby spinach
- Avocado
7 Grab a Healthy Balanced Meal from Activate Foods
Why not try our Dukkah Chicken Salad, Mexican Burrito bowl or for a hit of plant protein our Vegan Moroccan Tagine
Eating lunch well doesn’t have to be complicated. Focus on lean protein, low GI carbs, lots of colourful veggies and a small amount of healthy fats, and you’ll have a meal that nourishes your body and keeps your mind active until dinner. Your afternoon self will thank you!
If you'd like the assistance of a dietitian to help you with your lifestyle goals or health outcomes, please reach out to Eatsense by ORS.
