See What 9 Nutritionists Eat for Lunch on the Reg
(Photo: Gallery Stock)
Brown-bagging it just got way less boring.
When you’re busy, it’s easy to fall into lunch habits: to grab something from whatever place is fastest and closest, to throw together the same sandwich day after day after day, or even to skip lunch altogether. No good. To help your boost your healthy-lunch game, we asked nine nutritionists to share what they nosh on in the middle of the day. 1 p.m. just got way more exciting.
Fall Salad
“I love making my own concoctions using seasonal ingredients like grapes, apples, sweet potatoes, and beets. The greens: romaine and baby arugula. The protein: grilled chicken and hard-boiled eggs. Top that off with a white balsamic vinaigrette, and it tastes like fall! No lunch is complete without a sweet treat, and my pick is this Mocha Cocoa Hazelnut Qi’a Superfood Snack Bar, made with chia, hemp, and coconut—it’s both satisfying and nutrient-dense.” —Katie Cavuto, M.S., R.D., the dietitian for the Phillies and the Flyers
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Vegetable and Bean Soup
“I always try to get at least two servings of vegetables in at lunch. Since it’s the meal I tend to have the most control over, I know that if I am eating healthy for lunch, it’ll allow for a little more wiggle room if dinner ends up being happy hour, a cocktail party, or takeout on the couch. I almost always have a giant salad for lunch, but since the weather has turned colder, I’m opting for my vegetables in soup form. I make a big batch of vegetable soup on Sunday to eat throughout the week. Sprinkled with a little Parmesan cheese, this is a tasty option packed with protein—white beans—and three servings of vegetables—kale, spinach, and carrots.” —Alexandra Caspero, M.A., R.D., nutrition consultant and owner of Delish Knowledge
Chicken, Olives, and Kimchi
“I’m fortunate enough that I work a couple of days a week from home, so those days, my lunch usually looks like this. I was told by an old friend that everything tastes better in a bowl, and she’s right—most of my meals at home tend to be in bowls. This lunch was some leftover roasted chicken, a [few] olives, and some kimchi. I love kimchi for its health benefits—everything from immunity to gut health and even more—and that it adds flavor to anything. This meal is a perfect combo of all the macronutrients I need to feel satisfied: protein, fat, and fiber! For my sweet tooth, after I had a spoonful of NuttZo, my favorite nut butter.” —Brooke Alpert, M.S., R.D., founder of B Nutritious
Grilled Salmon Spinach Salad
“Here I have used leftover grilled salmon from the night before in a salad for lunch. I have used organic spinach and topped with pomegranate [seeds], sunflower seeds, and a cranberry Gorgonzola vinegar dressing.” —Mitzi Dulan, R.D., team nutritionist for the American League Champions, the Kansas City Royals, and author of The Pinterest Diet: How To Pin Your Way Thin
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Hearty Chicken Noodle Soup
“I made this using carrots, onions, zucchini, broccoli, potatoes, chicken breast, whole-wheat egg noodles, low-sodium chicken broth, and fat-free milk. This was a vegetable-packed soup that will help boost my immune system and give me that warm comfort I long for during the winter months.” —Sara Asberry, M.S., M.B.A., R.D., registered dietitian at the University of Texas at Dallas
Avocado Stuffed with Tuna
“Slice the avocado in half, and then scoop out a small space for the tuna salad. Take one three-ounce pouch of Wild Planet albacore tuna, and add in one tablespoon of light mayo, chopped celery, carrots, and salt and pepper to taste.” —Heather Bauer, R.D., founder of bestowed.com, which offers a co-branded box with Women’s Health
Tofu with Pumpkin and Kale
“I prepared this meal by using extra-firm sprouted tofu cut in squares and lightly sautéed in olive oil. While cooking, I spread a mixture of hemp and chia seeds on top. I made the dressing myself—always better than bottled—by mixing olive oil, fig balsamic, a little sea salt, and mixed herbs. The hemp and chia seeds provide me with essential fatty acids, and the pumpkin seeds give me iron and zinc. The kale is a cruciferous vegetable, providing me with an ‘army’ to fight against inflammation and free radicals, and I top the salad off with dried cherries to provide me with a tart and sweet culinary factor. My full-fat dressing allows me to absorb all the fat-soluble vitamins from the greens and helps me to stay fuller longer. And the tofu provides me with a lean source of protein that can help reduce my risk of both cancer and cardiovascular disease.” —Kristin Kirkpatrick, M.S., R.D., manager of wellness-nutrition services at the Cleveland Clinic Wellness Institute
RELATED: 16 Foods Nutritionists Eat When They Want to Lose a Few Pounds
Eggs, Greens, and Crackers
“Since I work from home, lunch is almost always leftovers or something made from whatever’s lying around in my fridge. This lunch is a soft cooked egg over a bunch of greens—a combo of baby kale, spinach, and arugula—that I had in my fridge that I wilted in a little olive oil. I ate this with some Ryvita whole-rye crackers and mashed avocado and a couple of clementines for ‘dessert.’ Usually, by lunchtime I’m starving so I need something that will keep me full, and the combo of protein, fiber, and healthy fats in this meal definitely does the trick.” —Karen Ansel, M.S., R.D., coauthor of The Calendar Diet: A Month by Month Guide to Losing Weight While Living Your Life
Fried Egg over Zoodles
“Fried egg with zucchini noodles and baby spinach—I used a spiralizer to create zucchini noodles and sautéed them with spinach in olive oil seasoned with a pinch of garlic powder. I fried the egg in olive oil just until the egg white was fully cooked and the yolk was set. This is a typical lunch because the egg is packed with protein and the zucchini and spinach are full of fiber, making this a satisfying yet low-calorie meal.” —Brittany Kohn, M.S., R.D., a dietitian and nutritionist in New York City
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