8 Foods You Should Always Pack in Your Lunch for All-Day Energy, Nutritionists Say

Key Takeaways
Nutritionists recommend packing lunches with a mix of protein, healthy fats, and carbs (PFC).Nutrient-dense snacks can double as energy boosters either before, during, or after lunch. Pick foods that are quick to pack, easy to store, and satisfying on busy days.

Packing your lunch isn’t just a money saver—it’s one of the easiest ways to control what fuels you throughout the day. But if your go-to sandwich and chips leave you dragging by mid-afternoon, it’s time for an upgrade.

We asked nutritionists to share the foods they rely on for their own on-the-go lunches—items that balance protein, fiber, and healthy fats to keep energy levels even and hunger at bay. From protein-packed mains to no-bake snacks, these smart additions will help you build a midday meal that works as hard as you do.

Turkey and Cheese Roll-Ups

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Nutritionists recommend building lunches around balance instead of just calories. “When I think about a packed lunch that powers you through the afternoon, whether you’re at school or the office, I always start with PFC: protein, healthy fat, and smart carbs,” says Carrie Lupoli, MA, MEd, IBNFC, a certified nutritionist and founder of Disruptive Nutrition.“This combo keeps your blood sugar steady so you don’t get that 3 p.m. crash.”

One option that includes the ideal combination of PFC: turkey and cheese roll-ups with whole grain crackers and apple slices. “You’ve got lean protein, healthy fat from the cheese, and fiber-rich carbs from the crackers and apple for lasting energy,” says Lupoli.

Greek Yogurt Parfaits

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If you’re too busy for a complete meal, you can work in a lot of nutrition-boosting calories with a well-built yogurt parfait. “For something sweet, I love a Greek yogurt parfait with berries and a sprinkle of granola,” says Lupoli. “The protein in Greek yogurt plus the antioxidants from the berries give you a steady boost, and granola adds a satisfying crunch.”

For a fall twist, try pumpkin spice Greek yogurt topped with apple slices and a sprinkle of cinnamon granola. “This combo makes a delicious, protein-rich snack for steady energy,” says Jane Vergnani, RDN, LDN, a senior nutrition specialist for New England Dairy. Pack the yogurt in a sealed container and keep the granola separate until you’re ready to eat so it stays crisp. Store both in an insulated lunch bag with an ice pack to keep everything chilled.

Grain Bowls

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On busy days, a chicken avocado rice bowl is a satisfying packed lunch option, but there are plenty of other energy-boosting combos to try. “For nutrient-packed lunches, I am a big fan of ‘bowls’ because they can either be eaten cold or warmed, and you can fill them with nutrient-dense foods,” says Catherine Rogers McManus, PhD, RDN, LD, a registered dietitian and assistant professor of Nutrition Education at Case Western Reserve University. “They’re a great way to use up leftovers from dinner, and you can easily tweak them to cater to taste/food preferences.”

“As a dietitian, I always say to try to include foods from at least three different food groups and include foods containing our three macronutrients (carbohydrates, fats, protein),” says McManus. This combination helps assure you are getting a variety of beneficial macronutrients and micronutrients. She recommends adding any of these ingredients to a lunch bowl: 

AvocadoSeafood (salmon; shrimp; tuna)Lean meat (skinless chicken and turkey breasts; pork tenderloin; top sirloin)Lentils and beansEggsNuts and seedsWhole grains (quinoa, brown rice)

When packing grain bowls, keep sauces and toppings in small separate containers, and store everything in an insulated bag with an ice pack until lunchtime.

No-Bake Oatmeal Bites

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You could pack a helping of overnight oats for lunch, but no-bake oatmeal bites are easy to make, and you can eat them anytime you have a quick break. “Made with oats, nuts/seeds, chia seeds, and honey, there are several variations for healthy oatmeal bites,” says Sarah Schlichter, MPH, RDN, a registered dietitian and the host of the Managing Mealtime Madness podcast. “They provide fiber, protein, complex carbohydrates, and healthy fats in a portable ball! Personalize it to your liking.” 

To make a chickpea cookie dough version, blend oats, chickpeas, pecan halves (or your nut of choice), raisins, and natural sweeteners like molasses into a dough-like mix. Roll the mixture into small balls and chill until firm for a protein- and fiber-rich lunchtime snack that feels like a treat.

Tuna Salad

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Jen Causey

If you aren’t in an enclosed office space where smells are an issue, don’t overlook this popular lunchtime fish. “Tuna salad is a great lunchbox addition because it’s high in protein, low in calories, and very filling, especially when paired with extra veggies, like diced peppers and cucumbers,” says Schlichter. “Serve it with whole grain pita chips, on a pita, or an open-face sandwich for an energizing and balanced idea.”

Pumpkin Seeds

Bowl of pumpkin seeds.
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MirageC/Getty Images

Pick up some pumpkin seeds to add a versatile and portable superfood to your lunch box. “Pumpkin seeds (also called pepitas) are a nutrient-dense snack that’s easy to pack and requires no refrigeration,” says Avery Zenker, RD, a plant-based registered dietitian and nutritionist based in Ontario, Canada. “They’re a balanced mix of protein, healthy fats, fiber, vitamins, and minerals. Pumpkin seeds are also one of the best sources of magnesium, an essential mineral that is commonly under-consumed.”

Zenker told us that pumpkin seeds help slow the absorption of carbohydrates into the blood, reducing blood sugar spikes and fatigue while promoting sustained energy levels. Top salads, grain bowls, or snack mixes, or just snack on them as is. You could also upgrade your PB&J with pumpkin seed butter, which Zenker says is nutritionally similar to the whole seeds.

Apple Slices With Nut Butter

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Mix fruit with a nut butter for another quick take on PFC (protein, fiber, carbs). “For a quick, steady energy boost, I love pairing apple slices with almond butter and a sprinkle of cinnamon, says Annie Mabashov, FDN-P, a certified functional nutritionist and founder of Well With Annie. “It’s sweet, satisfying, and balances blood sugar.”

Apples contain natural sugars and fiber for a steady release of energy, and almond butter has protein and healthy fats to keep blood sugar stable, says Mabashov. “A sprinkle of cinnamon adds a blood-sugar-balancing bonus and cozy fall flavor.”

Mabashov recommends pre-slicing the apples and tossing them in a little lemon water to prevent them from browning while they sit in the lunch box. Pack the almond butter in a small container for dipping.

Roasted Chickpeas

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Lastly, pack up your lunchbox with a handful of smoky roasted chickpeas for an instant energy boost. “Chickpeas are rich in plant-based protein, fiber, and slow-digesting carbs, making them a triple threat for long-lasting energy,” says Mabashov. “Roasting them with a touch of olive oil, sea salt, and warming spices like smoked paprika or pumpkin pie spice makes them sweet yet savory, and, of course, seasonal.” 

Another bonus is that chickpeas are naturally nut-free, which helps meet requirements for many school lunches. If you don’t have time to roast the chickpeas yourself at home, Mabashov recommends the Saffron Road brand version.