Lunch ideas to help you energize your afternoon

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Need lunch ideas to help you energize your afternoon but stuck with what the heck to eat?? 

We all have meals that are particularly challenging for us to figure out what to eat. For me, that meal is lunch. I work mostly from my home-based office, so technically lunch “should” be easy for me, right? 

Wrong! It has ended up being my most challenging meal of the day. I tell myself that I should be able to stop working and quickly throw something together. But inevitably, I get deep into coaching calls, a project, or doing a deep dive into researching and learning that I don’t stop until I am shaky and ravenous with hunger! 

Figuring out my lunch style has been a game changer for me as it has given me flexible options for my lunch dilemma rather than a rigid plan.

Sometimes having options is all you need to get unstuck and gain energy! 

Lunch ideas: Figure out what is your lunch style

Start by identifying your lunch style. Knowing what your prefered lunch style is gives you a starting point for lunch ideas.

🔴 Left-overs from last night’s meal – it doesn’t get much easier than this. Throw your leftovers in the microwave, take a bio break, come back to a hot lunch! 🧆

🟠 Hand-held – think a sandwich, a wrap, a burger, a lettuce wrap or anything else you eat with your hands. 🥪 

🟡 Bento-box & snacking style lunches – these are perfect for those of us who don’t have an appetite for a big meal, but know we need to eat something to power through our afternoons.This style works well for those of us in back-to-back meetings or appointments. Many teachers like this style where they can eat as time permits. 🍱

🟢 Prep ahead style (soups, chili, stir fry) – this style is perfect for  those of us who dislike handhelds or want to eat less bread. Spend less time in the kitchen by cooking once, and get a few lunches out of the meal. Throw extras in the freezer for future grab-and-go options. 🍲

🔵 Salads & power bowls – Salads can be colorful, crunchy and satisfying meals, provided they have more than just leafy greens with chicken. Add in a scoop of quinoa or other preferred grain. Add some toasted sesame seeds or hemp hearts. Add some flaovurizing fat – like creamy avocado, cubed havarti cheese or crunchy nuts. There are endless ways to make this style of meal one that you look forward to and feel great about eating. 🥙

🟣 Breakfast for Lunch – Think yogurt parfaits, breakfast wrap, smoothie or scrambled eggs + toast, muffin + cheese + decaf latte. 

Lunch ideas to get your creative juices flowing!

Hand helds:

• Turkey & Veggie Wrap: Whole grain tortilla with turkey, dill pickle hummus, lettuce, shredded carrots, and bell peppers.
• Chicken Caesar Wrap: Grilled chicken, romaine lettuce, Parmesan cheese, mixed with Caesar dressing.
• Asian-style tuna salad. Enjoy in a pita pocket, with naan bread or on your favourite fresh bread. 
• Cheese quesadilla: Cheese and whole grain tortillas. Serve with your favourite salsa. 

Bento Box – there are endless options for your bento box components. 

• Pinwheel bites or mini Sandwiches: Take your favourite handheld and throw into a wrap or sandwich. Chop up into bite-sized pieces for your bento! 
• Mini pita or naan bread with tzatziki or hummus.
• DIY Muffin – Pumpkin banana snack muffin; Pumpkin muffin; Blueberry rhubarb muffin; Carrot pineapple sunshine muffins
• High protein instant oatmeal
• High protein waffle (prepped ahead) + fruit + yogurt.
• Hard-boiled eggs
• Egg bites that you make yourself or purchase from the store. 
• Non-prep veggies & Dip: Carrots, baby cucumbers, grape/cherry tomatoes, snap peas. Serve with some ranch dip or hummus.
• Fruit: Grapes, concord grapes, sliced apples, orange segments, fresh berries.
• Nuts: almonds, peanuts, cashews, hazelnuts or seeds: pumpkin seeds, sunflower seeds. 
• Here are other lunch ideas for when you are in zoom meetings all day. 

Prep ahead style:

• Baked potato with a dollop of cottage cheese and diced tomato.
• Roasted Sweet Potato Quinoa Salad
• Mediterranean Pasta Bake
• Vegetarian Stew
• Pineapple Beef Stir fry

Salad or power bowl:

• Chicken Salad: Grilled chicken, mixed greens, cherry tomatoes, cucumbers, and a green goddess dressing. 
• Quinoa Salad: Quinoa mixed with edamame beans, chopped mango (frozen/thawed works great), chopped red pepper with a lemon dressing. 
• Roasted Sweet Potato Quinoa Salad
• Greek pasta salad: Whole grain pasta with cherry tomatoes, olives, feta cheese, and a drizzle of Greek vinaigrette.
• Blueberry Soba Noodle Salad
• Thai Noodle Salad

Breakfast for lunch

• Yogurt Parfait with berries + crunchy cereal
• Blueberry pecan baked oatmeal cup + unsweetened decaf latte
• Breakfast sandwich on English Muffin + sliced tomato 
• Bowl of cereal + milk + sliced banana + hemp hearts

And finally….

Sweet endings – who doesn’t like a little sweet to finish off lunch?

• Pumpkin banana snack muffin
• Dried pineapple chunks
• Chocolate Riesen
• Power ball
• Pumpkin muffin
• Dried mango
• Blueberry rhubarb muffin
• Sour raisin pack
• Yogurt pot. 
• Carrot pineapple sunshine muffins
• Power cookie
• California Prune Crunchy Power Bowl

Lunch Ideas: Foundational formula for building an energizing lunch

Aim to include at least 3 types of foods to crush your hunger and manage your afternoon energy: 

• Protein-rich food. 
• Carbohydrate-rich food, including whole grains, cooked starchy vegetables. 
• Color – veggies and fruit

These foods provide fuel for your brain and body and so I have included them as a foundation for your lunch. BUT! Don’t let perfectionism get in the way of adding in something for fuel to your body and brain. Some food is better than no food, even if you can’t get in all the food types. 

Lunch Ideas: Find your lunch style

I dabble in a bit of all of the above styles of lunches. Having flexible options helps to take out the drudgery of everyday lunch planning.