Struggle to make healthy food choices during your work-day? Tips, tricks, and a super easy framework to get you through the day.
Whether you are a student, evaluating the choices in the cafeteria, a momma trying to put together a quick midday meal, or someone working all day in an office, either grabbing and going or packing lunch, lunch can be a tough meal. We’ve got so many options that we freeze, choosing what we’ve always picked or what’s easy. But it doesn’t have to be this way!
Figuring out out healthy lunch ideas
So how do I figure out what to eat?
I love the Precision Nutrition meal planning framework. It’s super realistic and doesn’t require any measuring, special training, or tupperware. If you haven’t completed a workout, base your food choices on their ‘anytime meal’ plate.
Essentially, pick LOTS of veggies, a good amount of protein, and some healthy fat. For me, that can look like a giant salad, steak with veggies, or even a burrito bowl. Choose based on availability and your tastes. Maybe some days Chipotle sounds amazing–go for it! Just make choices based on the principles of the anytime plate, and you’ll be good to go.
What about added salt and sugar?
Unless you are on a bodybuilding cut (trying to eliminate all extra water from your body to show off your results) or have other medical conditions, like high blood pressure (for which, please check with your doctor <3 ) don’t worry about it. If we spend our time worrying about added sugar/salt/processing, we become paralyzed and won’t stop thinking about food. Spending energy thinking about how to eliminate these additives makes bigger decisions, like what the heck to eat for lunch, so much more difficult. I’d rather spend my energy on things that actually will impact my results!
A couple tips…
- Don’t cook with salt or sugar. This way, if you are eating out, enjoying a meal at a friend’s table, or grabbing something from a cafeteria, you know over the course of a week, you’re doing fine.
- Choose minimally processed when able. Picking things like grilled chicken breast over deli turkey will eliminate some of the extra salt and sugar.
- Drink lots of water. Help your body out! Flush out the extra salt throughout the day with at least 9 cups of water.
What if I just worked out?
Add some complex carbs! Some of us do late morning workouts, especially on weekends, so be sure to get some carbs in your belly within a couple hours of your workout. This will allow your body to repair muscle and get you the results you’re looking for.
If you’re looking for a little more guidance, use my fat loss meal checklist! This makes eating for fat loss as easy as yes or no questions.
What’s your go-to lunch?