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7 Quick and Nutritious Lunch Ideas from a Registered Dietitian

Blog post written by: Madelyn Trefzger


Lunch can oftentimes be the hardest meal to prepare for - especially if you have to pre pack or are left to whatever’s available at lunchtime. It is, however, important that we are fueling our bodies throughout the day, so having an idea of how to structure a fulfilling lunch is the first step.


I use this guide to build a lunch meal:

  • Choice of Protein: we can build around this

  • Pair with a Carbohydrate: this may be a grain or starchy vegetable that compliments the protein

  • Side of Fruit / Vegetable: gotta get those phytonutrients

  • Fat of choice: this could be a dip or spread to enhance the meal

  • A sweet treat: if desired; p.s. you can have a sweet at any meal!


Here are a few examples of quick and nutritious lunch ideas you can prepare the day before and grab on the way out the door:

  • Deli meat, crackers, bell peppers, hummus, yogurt cup

  • Tuna salad, crackers, sliced cucumbers, ranch dip, applesauce

  • Rotisserie chicken, rice, broccoli florets, shredded cheese, sour cream, apple

  • Egg salad, pretzels, celery sticks, peanut butter, clementine

  • Peanut butter and jelly sandwich, cheese stick, carrots and ranch dip, apple slices

  • Greek yogurt, peanut butter, granola, berries

  • Turkey sandwich, potato chips, fresh fruit, bell pepper slices, cream cheese

Here is a pick-list of quick and easy options to include in your lunches!

quick and nutritious lunch ideas
quick and nutritious lunch ideas

quick and nutritious lunch ideas
quick and nutritious lunch ideas

Looking to chat more? Email kaitlyn@kaitlynpscodnardn.com!




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