So, you’ve got your breakfast nailed down after your early morning run and your dinner perfected after a long day at work or evening run, but what about that midday meal you have to squeeze in in between meetings that could’ve been an email? With lunch breaks getting shorter and shorter these days, figuring out what to bring can be challenging. Check out some ideas below to get inspiration for your next day in the office.
The Importance of Lunch
Everyone’s heard that breakfast is the most important meal of the day, and while it does set your day up for success, lunch is equally as important to keep you energized. Eating consistent meals throughout the day stabilizes blood sugar levels and prevents feelings of extreme hunger or fatigue. For runners, it’s even more important. Lunch offers an opportunity to continue to refuel after your morning run or give your body the energy it needs for your evening workout. Regularly eating a balanced lunch could be the difference between PR’ing your next marathon or having to withdraw due to an injured IT band.
How to Build a Lunch
As with any meal, you should include a source of protein, carbohydrates, and fats. Protein to boost muscle protein synthesis and recovery, carbohydrates to replenish energy stores and provide energy for the rest of your day, and fats to stabilize blood sugar levels and aid in satiety. Ideally, you’ll want to include some color in your lunch from fruits and/or vegetables, which will provide you with fiber (hello gut health!) and micronutrients (a.k.a. vitamins and minerals) to support your immune system. The meals below offer easy lunch ideas that can be packed for work and do not need to be reheated.
Adult Lunchables
Essentially a meal-sized snack plate, adult lunchables feature seemingly unrelated foods that combine into a meal. Building an adult lunchable can be a fun way to incorporate your favorite foods. You’ll want to grab a source of protein, something crunchy, some fruit and/or vegetables, and something to dip. Bonus points if you add something sweet to finish it off! You’ll find that some foods fit into multiple categories, but to make this a meal, it’s best not to double dip.
Protein sources can include deli chicken or turkey, hard boiled eggs, fresh or roasted edamame, and cheese cubes. Foods that primarily fall into other categories usually offer some protein as well. Also, these protein sources typically have some fat, which will help keep you full. Crunch options include whole wheat crackers, pretzels, pita chips, roasted edamame, and roasted chickpeas. These will be your primary carbohydrate source. Easy to pack and eat fruits and vegetables include apple slices, grapes, clementines, a banana, baby carrots, cucumber slices, cherry tomatoes, and mini bell peppers. These offer a variety of micronutrients and fiber. Compatible dips include hummus, tzatziki, feta dip, and spinach dip. You can also prepare an easy high-protein dip by mixing Greek yogurt or cottage cheese with your favorite seasoning, like ranch or everything bagel seasoning. Finish off your snack plate with something sweet like a piece of chocolate to keep you satisfied.
Sandwiches
A classic lunch, sandwiches offer an infinite number of flavor combinations for every day of the week. They are also an easy way to pair protein, carbohydrates, and fats for steady energy and get some micronutrients in through vegetables. Choose a whole wheat bread for more fiber and staying power too. Use the options below as a starting point for your sandwich creations.
Sweet and Savory: turkey, white cheddar, sliced apple, avocado, spinach, and honey mustard on whole wheat bread
Tuscan: turkey, provolone, roasted red peppers, sun dried tomatoes, arugula, and pesto on focaccia or sourdough
Chipotle Chicken: chicken, provolone, avocado, roasted red pepper, pickled onions/jalapenos, lettuce, tomatoes, and chipotle mayo on sourdough
Classic Deli: roast beef, swiss, arugula, pickled onions, tomatoes, and horseradish on whole wheat bread
*Pro tip: pair your sandwich with a side, such as fruit or roasted chickpeas, to add in some extra nutrients and energy!
Pasta Salad
Like sandwiches, the flavor combinations for pasta salads are limitless. Pair your favorite pasta with a protein, some vegetables, and a dressing to create the ultimate steady-energy lunch. Choose a higher protein and fiber pasta, such as whole wheat or lentil pasta, for a boost in nutrients and staying power. Other grains such as couscous, bulgur, and quinoa or legumes like chickpeas and cannellini beans are great options for a salad base, too, and contain extra micronutrients, protein, and fiber. For vegetarians, these bases offer an easy way to boost protein intake. While most dressings contain some fat, try adding in some avocado or cheese to ensure steady energy.
Pasta salads can easily be prepped on Sunday and last for up to a week in the fridge, removing the decision fatigue from trying to choose what to pack for lunch each day. Check out the options below for next week’s inspiration.
Pesto Pasta Salad: pasta, chicken breast, tomatoes, chopped spinach, pesto, and parmesan cheese
Mediterranean Chickpea Salad: chickpeas, cucumber, tomatoes, olives, red onion, feta cheese, and olive oil + lemon juice or a Greek vinaigrette
Southwest Grain Bowl: quinoa, black beans, ground beef, tomatoes, fire roasted corn, bell pepper, pickled onions + jalapenos, cotija cheese, cilantro, avocado, and a lime vinaigrette
Buffalo Chicken Pasta Salad: pasta, ground chicken (or turkey), bell pepper, celery, green onion, shredded cheese, and buffalo sauce
Thai Peanut Bowl: quinoa, edamame, shredded carrots, bell pepper, shredded cabbage, snap peas, green onion, cilantro, chopped peanuts, and peanut sauce
The Bottom Line
Eating lunch, especially on training days, is essential for performance and recovery. Including a source of protein, carbohydrates, and fat provides your body with the nutrients it needs to stay healthy and active. Building a balanced lunch can be simple, and consistency over time will benefit your health and performance in the long run.
Written by Emily Simon