How to Pack a Healthy Lunch: Tips for Eating Well on the Go

In today's world of busy schedules, appointments, work, and whatever else life throws at you, it can be difficult to eat well on a consistent basis. Often times, we may find ourselves skipping meals, ordering fast food, or partaking in treats that don't get us any closer to our health goals. But eating well on the go doesn't have to be a challenge. By planning ahead and making thoughtful choices, you can enjoy nutritious, satisfying meals no matter where you are. Here's our comprehensive guide to packing a healthy lunch that fuels your day and supports your health and fitness goals.

Building a Balanced Lunch: What foods & macros to include

To create a nutritious lunch, aim for a good balance of all macronutrients—protein, carbohydrates, and healthy fats—along with a variety of vitamins and minerals. Each macronutrient plays a key role in your body's function and overall well-being.

While some diets may encourage eliminating or drastically reducing certain macronutrients or food groups, we believe in finding the appropriate balance for each individual. Overly restrictive eating can make long-term consistency difficult and may lead to nutrient deficiencies. Instead, focus on incorporating a variety of nutrient-dense foods that support your goals and lifestyle while allowing you to enjoy your meals and sustain healthy habits over time. Ensuring the right balance will help you maintain energy levels, improve satiety, and support muscle recovery.

A good starting point to adhere to is the 40/30/30 rule which says that 40% of your plate should be carbohydrates, 30% should be protein, and the remaining 30% should be fat. It is important to note that this is a generalization and you may find ratios that work better for you when it comes to staying consistent with your diet and achieving your goals. Nonetheless, here is a brief overview of what to include:

Protein: Supports muscle repair, keeps you full, and stabilizes blood sugar levels.

• Examples: Grilled chicken, turkey, tofu, lean beef, eggs, cottage cheese, beans, or Greek yogurt.

Carbohydrates: Provides energy to fuel you throughout the day.

• Examples: Whole grains (quinoa, brown rice, whole wheat bread), starchy vegetables (sweet potatoes, butternut squash), and fruits (apples, berries).

Healthy Fats: Supports brain health, hormone production, vitamin absorption, and satiety.

• Examples: Avocado, nuts, seeds, olive oil, or fatty fish like salmon.

Vegetables: Rich in fiber, vitamins, and antioxidants to support overall health.

• Examples: Leafy greens, cucumbers, bell peppers, carrots, or broccoli.

Extras: Adding something can help boost the flavor with few additional calories.

• Examples: Herbs, spices, lemon juice, hummus, or a light vinaigrette.

The importance of meal prep & how to do it

Meal prep is one of the best habits for maintaining a healthy diet. It saves time during busy weekdays, ensuring you have healthy options readily available and reduces the temptation to grab less nutritious fast food. Meal prep also has the added benefit of knowing exactly what ingredients go into your food and allows you the ability to properly portion them out in a way that best aligns with your goals. By taking the time to plan and prepare meals in advance, you make it easier to stay on track with your nutritional goals while reducing stress and decision fatigue.

How to Meal Prep Efficiently:

1. Plan Your Menu: Take a few minutes at the beginning of the week to decide on meals and snacks. Choose recipes that incorporate a good variety of proteins, carbs, and healthy fats to keep meals interesting and balanced. Use your menu to create a grocery list, giving you the exact ingredients to buy and taking the guesswork out of shopping.

2. Batch Cook: Prepare large portions of proteins, grains, and roasted vegetables that can be mixed and matched throughout the week. Cooking in bulk saves time during the week and guarantees you always have something ready to eat.

3. Invest in Quality Containers: Use BPA-free, leak-proof containers with compartments to keep ingredients fresh and separate. Having the right storage can make meal prep more convenient and keep your food tasting great.

4. Assemble in Advance: Portion your meals the night before or pack multiple lunches at once for the entire week. This prevents last-minute scrambling and helps maintain portion control.

5. Store Smartly: Keep meals in the fridge or freezer based on how soon you'll eat them. Labeling meals with dates can help you keep track of freshness and prevent waste.

   
   

   

   
   

What to do if you forget your lunch

Sometimes life happens and you leave your lunch at home or forget to prepare ahead of time. Here are some smart options and tips to consider in that situation:

Grocery Store Grab-and-Go

• Rotisserie chicken or canned tuna with a pre-made salad.

• Fresh fruits, nuts, or hard-boiled eggs from the deli section.

• If possible, choose freshly made food rather than something from the freezer section to avoid excess sodium and other preservatives.

Healthy Restaurant Choices

• Opt for something with a grilled protein, steamed vegetables, and whole grains.

• Ask for dressings and sauces on the side to control portion sizes.

• Avoid appetizers and calorically dense drinks that provide little nutrition and excess calories.

Snack Packs

• Keep emergency non-perishable snacks in your bag or at your desk, such as protein bars, nut butter packets, or a healthy trail mix.

Sample healthy lunches

Option 1: Grilled Chicken Salad

• Protein: 4 oz grilled chicken breast

• Carbs: 1/2 cup quinoa

• Fats: 1/4 avocado (sliced)

• Veggies: 2 cups mixed greens, 1/2 cup cherry tomatoes, 1/4 cup shredded carrots

• Dressing: 2 tbsp olive oil with lemon juice

Option 2: Turkey & Hummus Wrap

• Protein: 3 oz sliced turkey breast

• Carbs: 1 whole wheat tortilla

• Fats: 2 tbsp hummus

• Veggies: 1/2 cup cucumber slices, 1/4 cup spinach

• Side: 1 small apple

Option 3: Veggie Stir-Fry with Tofu

• Protein: 4 oz tofu (pan-fried or baked)

• Carbs: 1/2 cup brown rice

• Fats: 1 tsp sesame oil

• Veggies: 1 cup broccoli, 1/2 cup bell peppers, 1/2 cup snap peas

• Sauce: 1 tbsp low-sodium soy sauce

final tips for healthy lunches

• Stay Hydrated: Include a reusable water bottle to stay hydrated throughout the day. Drinking enough water helps with digestion and keeps energy levels stable. It can also increase feelings of satiety, reducing the likelihood of overeating.

• Keep it Simple: Don't overcomplicate meals. Stick to basic, whole foods that you enjoy. Simplicity makes it easier to stay consistent.

• Add Variety: Rotate ingredients weekly to avoid meal fatigue. Try new vegetables, proteins, or grains can keep meals exciting and prevent boredom.

• Listen to Your Body: Pay attention to hunger and fullness cues. Eating balanced meals or having a healthy snack at regular intervals can prevent overeating throughout the day.

• Give Yourself Some Grace: Mistakes happen and that's okay. One less than perfect meal won't derail your progress. What matters most is getting back on track with your next choice. Enjoying an office lunch or a meal out with a client is a part of life, and indulging in moderation won't undo your hard work. Balance is key, so savor the moment and keep moving forward.

Eating well on the go is all about preparation and making smart choices. Start incorporating these tips into your routine, and you'll be fueling your body with nutritious meals that keep you energized and focused all while achieving your fitness goals.