Key Takeaways
\nNutritionists 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.\u00a0Pick foods that are quick to pack, easy to store, and satisfying on busy days.<\/p>\n
Packing your lunch isn\u2019t just a money saver\u2014it\u2019s 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<\/a>, it\u2019s time for an upgrade.\n<\/p>\n We asked nutritionists to share the foods they rely on for their own on-the-go lunches\u2014items 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.\n<\/p>\n Turkey and Cheese Roll-Ups <\/p>\n Credit: <\/p>\n Jodie Coston\/Getty Images<\/p>\n Nutritionists recommend building lunches around balance instead of just calories. \u201cWhen I think about a packed lunch that powers you through the afternoon, whether you\u2019re at school or the office, I always start with PFC: protein, healthy fat, and smart carbs,\u201d says Carrie Lupoli<\/a>, MA, MEd, IBNFC, a certified nutritionist and founder of Disruptive Nutrition.\u201cThis combo keeps your blood sugar steady so you don\u2019t get that 3 p.m. crash.\u201d\n<\/p>\n One option that includes the ideal combination of PFC: turkey and cheese roll-ups with whole grain crackers and apple slices. \u201cYou\u2019ve got lean protein, healthy fat from the cheese, and fiber-rich carbs from the crackers and apple for lasting energy,\u201d says Lupoli.\n<\/p>\n Greek Yogurt Parfaits <\/p>\n Credit: <\/p>\n jenifoto\/Getty Images<\/p>\n If you\u2019re too busy for a complete meal, you can work in a lot of nutrition-boosting calories with a well-built yogurt parfait. \u201cFor something sweet, I love a Greek yogurt parfait with berries and a sprinkle of granola<\/a>,\u201d says Lupoli. \u201cThe protein in Greek yogurt plus the antioxidants from the berries give you a steady boost, and granola adds a satisfying crunch.\u201d\n<\/p>\n For a fall twist, try pumpkin spice Greek yogurt topped with apple slices and a sprinkle of cinnamon granola. \u201cThis combo makes a delicious, protein-rich snack for steady energy,\u201d says Jane Vergnani<\/a>, RDN, LDN, a senior nutrition specialist for New England Dairy. Pack the yogurt in a sealed container and keep the granola separate until you\u2019re ready to eat so it stays crisp. Store both in an insulated lunch bag<\/a> with an ice pack to keep everything chilled.\n<\/p>\n Grain Bowls <\/p>\n Credit: Greg DuPree<\/p>\n On busy days, a chicken avocado rice bowl<\/a> is a satisfying packed lunch option, but there are plenty of other energy-boosting combos to try. \u201cFor nutrient-packed lunches, I am a big fan of \u2018bowls\u2019 because they can either be eaten cold or warmed, and you can fill them with nutrient-dense foods,\u201d says Catherine Rogers McManus<\/a>, PhD, RDN, LD, a registered dietitian and assistant professor of Nutrition Education at Case Western Reserve University. \u201cThey\u2019re a great way to use up leftovers<\/a> from dinner, and you can easily tweak them to cater to taste\/food preferences.\u201d\n<\/p>\n \u201cAs 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),\u201d 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:\u00a0\n<\/p>\n AvocadoSeafood (salmon; shrimp; tuna)Lean meat (skinless chicken and turkey breasts; pork tenderloin; top sirloin)Lentils and beansEggsNuts and seedsWhole grains (quinoa, brown rice)<\/p>\n 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.\n<\/p>\n No-Bake Oatmeal Bites <\/p>\n Credit: Victor Protasio<\/p>\n You could pack a helping of overnight oats<\/a> for lunch, but no-bake oatmeal bites are easy to make, and you can eat them anytime you have a quick break. \u201cMade with oats, nuts\/seeds, chia seeds<\/a>, and honey, there are several variations for healthy oatmeal bites,\u201d says Sarah Schlichter, MPH, RDN, a registered dietitian and the host of the Managing Mealtime Madness<\/a> podcast. \u201cThey provide fiber, protein, complex carbohydrates, and healthy fats in a portable ball! Personalize it to your liking.\u201d\u00a0\n<\/p>\n To make a chickpea cookie dough version<\/a>, 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.\n<\/p>\n Tuna Salad <\/p>\n Credit: <\/p>\n Jen Causey<\/p>\n If you aren\u2019t in an enclosed office space where smells are an issue, don\u2019t overlook this popular lunchtime fish. \u201cTuna salad<\/a> 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,\u201d says Schlichter. \u201cServe it with whole grain pita chips, on a pita, or an open-face sandwich for an energizing and balanced idea.\u201d\n<\/p>\n Pumpkin Seeds <\/p>\n Bowl of pumpkin seeds. MirageC\/Getty Images<\/p>\n Pick up some pumpkin seeds<\/a> to add a versatile and portable superfood to your lunch box. \u201cPumpkin seeds (also called pepitas) are a nutrient-dense snack that\u2019s easy to pack and requires no refrigeration,\u201d says Avery Zenker<\/a>, RD, a plant-based registered dietitian and nutritionist based in Ontario, Canada. \u201cThey\u2019re 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.\u201d\n<\/p>\n 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.\n<\/p>\n Apple Slices With Nut Butter <\/p>\n Credit: <\/p>\n icetocker\/Getty Images<\/p>\n Mix fruit with a nut butter<\/a> for another quick take on PFC (protein, fiber, carbs). \u201cFor 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<\/a>. \u201cIt\u2019s sweet, satisfying, and balances blood sugar.\u201d\n<\/p>\n Apples<\/a> 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. \u201cA sprinkle of cinnamon adds a blood-sugar-balancing bonus and cozy fall flavor.\u201d\n<\/p>\n Mabashov recommends pre-slicing the apples and tossing them in a little lemon water to prevent them from browning<\/a> while they sit in the lunch box. Pack the almond butter in a small container for dipping.<\/p>\n Roasted Chickpeas <\/p>\n Credit: Grace Elkus<\/p>\n
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