You've surely heard that bringing your own lunch to work is a smart move. Not only do you save money, but you know exactly what's going into your food—no hidden fats or sugars. Yet revisiting last night's leftovers can be boring, and you can only eat so many turkey on whole wheat sandwiches.
Good news: We found 9 nutrition experts who are eager to help. Read on to learn about their favorite midday meals, and then use their tips as inspiration to create your own lunches that are delicious and nutritious.
Egg salad with avocado and spinach on a whole-wheat wrap
"Along with this wrap, I bring a cluster of grapes, an apple, string cheese or a cheese wedge, and a small handful of nuts. That gives me plenty of fruits and vegetables, which should make up half of your meals. The fibre from the produce and wheat wrap helps to fill me up quickly, while the protein (in the eggs, nuts, and cheese) and healthy fats (avocado and nuts) keep me feeling full all afternoon. I like something sweet to eat after lunch, so I also pack a few dark chocolate morsels to enjoy." Dietitian Torey Armul.
Salmon, chickpea, and spinach quinoa salad
"I am all about ease these days, since I work full-time and have a 1-year-old. I always have wild, canned salmon on hand, and I like to combine it with quinoa—either that I made the night before or an organic heat-and-eat version—plus spinach and a handful of roasted chickpeas. I sprinkle everything with olive oil and sea salt. The salmon is a great quick source of omega-3s, and the quinoa, chickpeas, and spinach provide protein, crunch, and fibre to help keep me full." Stephanie Middleberg, founder of Middleberg Nutrition in New York City
Veggie green salad with tofu, rice, avocado, and cheese
"My go-to lunch is a fresh, cold salad with dark leafy greens, sprouts, some type of vegetarian protein (cottage cheese, hardboiled eggs, beans/lentils, tempeh, or tofu), avocado, cheese, olive oil, basmati rice, and lots of different veggies. Sometimes I'll add fruit like apples or grapes for a bit of sweetness. As an athlete who often trains in the morning and in the evening, I need to get most of my veggies midday: If I eat them too close to my workouts it may affect my digestion as well as energy/recovery. Plus I like knowing that I am meeting a good chunk of my daily nutritional needs in one meal." Dietitian Marni Sumbal.
Curried lentil cups
"The star ingredient is lentils, which are a member of the pulse family, along with beans and peas like chickpeas. On the weight-loss front, pulses have been shown to boost fullness and satiety, up calorie and fat-burning, reduce belly fat, and curb cravings for processed snacks. Pulses are also chock-full of vitamins and minerals, plus plant-based protein, fiber, and antioxidants. I saute the lentils with minced onion in extra virgin coconut oil with low-sodium organic veggie broth. I add chopped tomato, lemon juice, garlic and curry seasonings and serve it in outer romaine leaves. It takes about 10 minutes to make, and it's delicious hot or chilled. It leaves me filling full, satisfied, and energized." Cynthis Sass, author of Slim Down Now
Tapas bento box
"I love the idea of the tapas approach to lunch: Think little flavorful bites with many different tastes and textures that I can nibble on throughout the afternoon. I use a bento-style carrier and fill it with grape tomatoes, feta chunks, pickles, pinto beans, mango chunks or pineapple chunks, rice chips and a few quinoa chips. I get protein from the feta and the beans, carbs from the fruit and chips, and some fat from the cheese. Plus it's great cold—no need to have to heat to eat it. And the whole thing takes only 3 minutes to prepare." Leslie Bonci, founder of Active Eating Advice
Grilled chicken on a whole-grain tortilla with lettuce, tomato, salsa, and avocado
"My go-to lunch is so easy to make. I prepare the chicken ahead of time and keep it separate from the rest of the ingredients until it's lunchtime; I like to quickly assemble the wrap right before I eat it. It's a great lunch option because the chicken is high in protein and the tortilla and vegetables provide fibre, which keeps me full. I often substitute spinach for lettuce because it's really filling, too." Roberta Anding, sports dietician
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