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Posted On Nov 18, 2015

Updated On Jun 25, 2025

In Search Of The Simple Healthy Lunch

Wellness Wisdom

Originally contributed by Gwen Pettit, PT, PCC, MA, MS

Eating out and ordering in can get expensive. It's also not always so healthy. Some workdays can be so hectic that we don't even stop to think about what we might have for lunch. If we "brown bag" it and bring a lunch to work, we're more likely to make the time to take a break and actually eat something during the day.

I did a quick search of the internet to find easy, healthy lunch ideas. I quickly became overwhelmed by all of the recipes with multiple ingredients - a bit beyond my ability to create. I was tempted to fall back on my childhood favorite - a peanut butter and jelly sandwich - and call it a day. I know that I can do better. 

I came across a system that can help anyone wanting to level up their healthy, lunchtime options:      

  • Step 1: Make a list of all the foods that you like and that can be stored on a shelf or in the freezer. These are your staples - things you can stock up on ahead of time and grab as back up. My staples include soup, tuna, nuts, dried fruit, peanut butter, almond butter, and left over meals.
  • Step 2: Make your fresh food list - things you need to buy on a regular or weekly basis. Mine include ingredients for a salad and other snacks at work. I keep yogurt, apples, cheese, raw vegetables, hummus, wraps, eggs, roasted turkey, spinach, and any other lettuce that looks good. They're all on my weekly shopping list.
  • Step 3: To make it easy on yourself, pick one or two meal options that you can prepare the night before. Experiment until you have a lunch meal that includes protein, fruit, and vegetables (go light on the carbs) and that you can easily consume at work.

    Sandwiches work just fine here - you can also use wraps or lettuce instead of bread. Sometimes I simply roll up roasted turkey with some cheese and make that a finger food. My standard, "go to" lunch at work is a salad with chopped raw vegetables. I often chop enough vegetables for two lunches, in one session, to save me time. For protein in my salad I'll use hard boiled eggs, roasted turkey, leftover chicken or raw nuts. I keep a protein bar, some raw nuts, and an apple on hand for days when I need a quick snack.

  • Step 4: Pack your lunch so it is easily accessible to you any time during the day. How often have you skipped lunch because it was too much trouble to leave your desk and go to the break room? Buy an insulated lunch bag and add a small freezer pack to it - that way your food can stay on your desk all day (instead of in the refrigerator in the break room), ready anytime you need to grab a bite and fuel up. 


    I have to admit that I actually take the same lunch option to eat when I work away from home. Is this boring? No. This is a routine that simplifies my life. I never forget a key ingredient for my lunch recipe when I shop. My life is hectic and this makes things much easier for me. If you need some inspiration for variety, start snooping in your friends' lunch boxes. Ask other busy people what they prepare and pack for lunch. Use leftovers to change up your "go to" lunch option. A little bit of planning is the key to always having an easy and healthy lunch on hand to fuel your day.

    What are your best healthy lunch suggestions for people on the go?