Building a Balanced Lunch
What you eat for lunch can be the deciding factor between a motivated, energized afternoon at work and a tired, unfocused one. Read on to learn how to pack a balanced work lunch, as well as easy meal prep options that will set you up for success on the job.
Learn the Recommended Ratios
As a rule of thumb, a balanced meal will include:
- ½ fresh fruits and vegetables. Eating a wide variety of fruits and vegetables can provide fiber and different vitamins and minerals that support many aspects of health.
- ¼ lean protein. As the body’s building block, protein is essential for lasting energy. Lean proteins like poultry, fish, and beans can provide fuel without excess fat.
- ¼ whole grains. Whether it’s brown rice, whole-wheat bread, or quinoa, whole grains support heart health and digestion.
- A small serving of healthy fats. A drizzle of olive oil or serving of avocado contains healthy fats that boost healthy cholesterol levels and vitamin absorption.
These portions give your body the nutrients it needs to feel full and energized until dinnertime. To prevent your blood sugar from spiking – and then crashing a couple hours later – limit sugary foods and beverages.
Plan Ahead
Many meals can be made in advance, so they’re ready to go when you are. Planning ahead also helps you be intentional about the ingredients you’re selecting and how they align with a balanced diet. Whether the night before or at the start of the week, set aside time to plan, prepare, and portion your lunches. This can look like prepping a few recipes and portioning them out into single-serve containers or simply washing and cutting fruits and veggies so they’re ready to eat.
Find a Favorite Recipe
Not sure where to start? Try customizing one of these lunch ideas, with fresh fruit as a side:
- Make a sandwich with whole-grain bread, deli turkey, plenty of leafy greens and veggies, and a few slices of avocado. Or, swap your bread for a whole-wheat wrap.
- Mix up a hearty salad with dark leafy greens, your favorite veggies, a lean protein like chicken or tofu, and a
low-fat dressing. - Prepare a grain such as quinoa or brown rice and use it as the base for a bowl. Add a protein such as grilled meat or beans and a generous helping of fresh or cooked vegetables.
Meet the Author
Rachel Studebaker, BA, English, Summa Cum Laude
Rachel Studebaker is a graduate of Lee University where she earned a Bachelor of Arts degree in English with a minor in advertising. While attending Lee, Rachel served as editor-in-chief and creative director for the school’s biannual publication Vindagua and was a member of Sigma Tau Delta English Honors Society. As managing editor for CMC Media & Marketing Group, she is responsible for the development and completion of 16 publications involving health, wellness, business, sports, and lifestyle articles published in print and online for HealthScope®, CityScope®, and Choose Chattanooga® magazines – premier publications serving S.E. Tennessee and North Georgia. Additionally, Rachel has led digital marketing initiatives for CMC Media & Marketing Group as well as the development of content for the introduction of Choose Huntsville™, Huntsville Resource & Relocation Guide™ for Huntsville, Alabama.
