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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 t


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!




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