Are you struggling with healthy lunch ideas? Maybe lacking inspiration to stay on track with your goals to eat a more balanced diet? Or, maybe you need some new flavor ideas to keep you motivated? For us, lunch is one meal that can sometimes derail our best intentions as we juggle tight schedules, long to-do lists…and cravings. So, we went to one of our favorite nutrition and wellness experts (and friend) for some insight and ideas. The following article was written by registered, licensed dietitian and certified personal trainer, Stacy Mitchell.
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What’s for lunch? It’s as easy as 1, 2, 3, 4!
“What’s for lunch?” may be a never-ending question where you feel stuck and just grab the leftovers in the fridge or pick up your favorite food from a restaurant. This type of meal may leave you feeling bloated, tired, and still not satisfied. So, the bigger question here is, What foods do you love that work best? The goal is to crush your craving and provide a punch of nutrients.
And that is where I love helping you! I love giving my clients ideas of what to eat but let them decide what they want to eat. This process has been shown to be the most effective and keeps you moving to make sustainable healthy habits.
So . . . let’s break it down.
How to plan healthy lunch ideas that taste good and pack a nutritional punch
First, we highlight a protein source. Proteins provide satiety while also being an essential nutrient for the body to boost metabolism, increase muscle strength, and promote bone health. A protein source may be animal or plant, whatever you prefer. An adequate amount of protein per meal would be around 15 to 25 grams. Great examples are tuna, grilled chicken, quinoa, edamame, and Greek yogurt.
Next, we focus on fiber (or colors). Aim for at least five grams of fiber at each meal. Fiber fills you up, but many of us only consume about half the recommended amount of fiber each day. The Institute of Medicine recommends women need 25 grams and men need 38 grams of fiber each day.
Plus, the benefits of fiber are fabulous! It promotes gut health, lowers cholesterol and even jumpstarts weight loss. Fiber sources include whole-grains, fruits, vegetables, beans, peas, lentils, nuts, and seeds. Want a wonderful fiber boost for any meal or snack? Add flaxseed (ground or milled) or chia seeds. Just one tablespoon of either “superfood” provides three to four grams of fiber. Sprinkle either seed on a salad, yogurt, or even add to your favorite smoothie.
High fiber sources:
- One cup cooked lentils – 13 grams
- One cup of raspberries – 8 grams
- One medium pear – 6 grams
- ¼ cup almonds – 4 grams
- One cup carrots – 4 grams
- One tablespoon chia seeds – 4 grams
- Whole wheat pita bread – 4 grams
- One cup broccoli – 3 grams
Third, we focus on healthy fats, such as olive oil, nuts, avocado, chia seeds, flaxseed, and other seeds. Healthy fats are satiating and provide many benefits for the heart, skin, and other parts of your body. The Mediterranean diet is a popular diet that promotes healthy fats, for example, and has an impressive number of scientific studies to back up the health benefits.
…and when that food craving lingers…
Last but not the least, ask yourself, “Am I satisfied?” If your cravings have been satisfied within the meal – great! If not, that is 100% okay, as sometimes a little craving for something may still be lingering after a meal. By listening to your body, it can help free your mind from thinking about food and help you make peace with food. Here are smart tips to satisfy those cravings.
By following these simple tips, you can put together lunch plans and list at least three of your favorite healthy lunch ideas. Use these ideas to help plan for the week, and rotate as you wish. Having a clear plan and being flexible is the key to helping you be successful in your health goals. You do you, and celebrate every small success!
Stacy Mitchell is a registered, licensed dietitian and certified personal trainer. Her passion is to help her clients find the “a-ha” moments in their healthy living habits. Stacy’s three pillars to health include 1) Nourish your body, 2) Satisfy your cravings, 3) Find your happy movement. For more healthy eating and fitness tips, follow her Instagram @dailydietitianrd; Facebook: Daily Dietitian or website: www.dailydietitian.com; Email: stacy@dailydietitian.com
- Nutrition facts label: U.S. Food and Drug Administration. FoodData Central (usda.gov). Accessed Mar 1, 2021.
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