Author: Olivia Carr | @naturallynourishedwitholivia
Now that I am back to school, and have 8 am classes every morning, lunch is something I am getting more intentional about. I am not much of a snacker, I prefer to have solid meals, and now that I have much more day, I need a nourishing, and satiating meal midday!
And I know figuring out what to eat for lunch on top of everything else can be overwhelming, it can be for me and my lowest priority!
But I am wanting to shift that mindset, and inspire you to create a more enjoyable experience if you feel the same. Instead of thinking about lunch as something you just need to get through, I want to start thinking about it as an opportunity to actually nourish yourself and set yourself up for the rest of the day.
Here is my framework for building a satisfying lunch:
Start with protein
If you consistently find yourself hungry shortly after lunch, take a look at the protein in your meal.
Protein is an essential macronutrient that plays a role in maintaining and repairing tissues, producing enzymes and hormones, and supporting many processes throughout the body. It also tends to be particularly satisfying, which can help a meal keep you full for longer.
Instead of asking, “What should I eat for lunch?”
Try asking:
“What is my protein?”
Then build your meal around it.
Some easy options:
Eggs
Chicken or turkey
Wild-caught salmon
Shrimp
Tuna or sardines
Grass-fed beef
Greek yogurt or kefir
Cottage cheese
Beans or lentils
Cheese
You don’t need a complicated recipe to get enough protein. My easiest go-to is Greek yogurt, chia seeds, and berries, maybe add in a scoop of collagen if wanting more of a boost.
You can also use leftovers like chicken and make salads, wraps, rice or quinoa bowls, bean salads, etc.
Eggs, cottage cheese, and seeded crackers or sourdough can also be lunch!
Simple is not the same thing as inadequate
Then add fiber
Protein is important, but it isn’t the only thing your lunch needs
Fiber is another piece of the puzzle, it is found naturally in foods like fruits, vegetables, beans, lentils, whole grains, nuts, and seeds. It can support digestive health and contributes to fullness.
This is why I love building meals around protein + plants.
Ideas:
Chicken + roasted vegetables
Salmon + cucumber + greens
Eggs + avocado + berries
Beans + tomatoes + peppers
Shrimp + rice + a big crunchy salad
Look for opportunities to add more whole plant foods to your plate
What about blood sugar?
This is another reason I like looking at the whole meal instead of labeling individual foods as “good” or “bad”
Carbohydrates are not something you need to fear or eliminate.
They provide energy and can absolutely be part of a balanced lunch, especially after you’ve been busy working or moving around
But rather than eating a carbohydrate by itself, pairing it with protein, fiber, and fat can make for a more balanced and satisfying meal
For example:
Instead of just toast, do toast + eggs + avocado
Instead of just fruit, do fruit + Greek yogurt + nuts
Instead of just crackers, do crackers + chicken salad + vegetables
Instead of just rice, do rice + salmon + vegetables + avocado
The goal is to build meals that provide sustained nourishment and satisfaction rather than leaving you feeling hungry and reaching for another snack shortly afterward
And please don’t rush your lunch
This might be the most underrated part!!
You can build the most nutrient-dense lunch in the world, but if you’re eating it in five minutes while answering emails, scrolling your phone, and thinking about your next task, you’re probably not getting much enjoyment out of it
Whenever possible, actually sit down and eat
Slow down and chew your food! Actually enjoy it and pay attention to fullness cues
Eating mindfully can also help you recognize your hunger and fullness cues rather than automatically eating until the plate is empty or realizing afterward that you barely remember eating.
Image by Olivia Carr
My favorite high-protein lunch ideas
Now for the fun part and I am sure what you are most after, Here are some easy combinations you can rotate through without needing a completely different recipe every day
Salmon Edamame Bowl
Wild-caught salmon + edamame + cucumber + avocado + greens + seaweed snacks option to add rice!
Chicken & Avocado Sourdough
Sourdough topped with avocado, sliced chicken, tomato, herbs, and a little sea salt. Add fruit on the side for extra fiber and carbohydrates
Dense Bean Chicken Salad
Leftover or prepper chicken or steak + beans + cucumber + tomatoes + red onion + olive oil + lime
Sweet Potato Toast
Roasted sweet potato rounds + eggs + mashed cottage cheese & avocado + fresh herbs.
One of my favorite combinations when I want something hearty but still fresh
Greek-Inspired Lunch Plate
Chicken + chickpea salad + cucumber + tomatoes + feta + olives + tzatziki
This is also a great way to use whatever vegetables you already have
Seeded Cracker Snack Plate
Seeded crackers + cottage cheese or hummus + boiled eggs or leftover protein + carrots + cucumber + bell pepper
Shrimp Grain Bowl
Shrimp + rice or quinoa + roasted vegetables + greens + avocado + lemon and olive oil
The Leftover Lunch
So underrated! When you’re cooking dinner, make enough protein and vegetables to intentionally have leftovers
A simple formula to remember
When you’re staring into the fridge wondering what to make, think:
PROTEIN + FIBER + CARBOHYDRATE + FAT + COLOR
Just start with a protein, add some plants, include a satisfying carbohydrate, add a source of fat, and make it something you actually want to eat.
