There's no getting around it—lunch can feel like the lamest meal. We usually get stuck eating repeats, and munch alone or on the go.
Even worse: "When we're rushed and stressed, it can become a meal that sabotages your diet, so you've got to put a little more planning and prep into it," says registered dietitian Lauren Harris-Pincus, who lost about 50 pounds and kept it off for decades by making simple changes to her meal plans. (No depressing salads or hunger pains involved!)
Here's what she's found works when it comes to mastering that midday meal. (Lose up to 25 pounds in 2 months—and look more radiant than ever—with Prevention's new Younger in 8 Weeks plan!)
This article was originally published by our partners at WomensHealthMag.com.
1. If you're eating out, pick a place an hour beforehand.
Pick up your lunch an hour early—before your stomach starts rumbling—or make a mental plan of where you're heading and stick with it, says Harris-Pincus. A study from the journal Appetite found that people who ordered their lunch 45 minutes prior to eating consumed 145 fewer calories and 8.9 fewer grams of fat, on average, than those who made game-time decisions. "I'm much more likely to stick with my goals when I'm not starving," says Harris-Pincus.
MORE: 30 Super-Easy Dinners That'll Help You Lose Weight
2. Don't expect your lunch to last until 4 PM.
When there's a long workday ahead, some of us pile up our plate at lunch to last us till dinnertime. But adding extra slices of meat or cheese on that sammie adds lots of extra calories and isn't going to hold you over. Instead, eat just enough to give you energy at lunch, and keep a drawer full of healthy snacks (like apples, bananas, or almonds) on hand for the 4 PM munchies, says Harris-Pincus.
Try these avocado toast recipes next time you're starting to get hangry:
3. Put veggies on your plate first.
If you're heading to the office cafeteria, throw veggies or salad on your plate first (ask for a double serving if they're stingy). Your veggies and greens should take up half of the room on your plate. "Once you've accomplished that, you can look at the other options," says Harris-Pincus.
MORE: 10 Healthy Snacks You Can Keep In Your Desk Drawer
4. Protect your lunch.
Packing your lunch is almost always going to lead to healthier choices—but there's nothing appetizing about eating out of an old, funky Tupperware container or salvaging a smushed sandwich. Splurging on packable gear like glass Pyrex containers, which can be put right in the microwave, or a freezable, bento-like lunchbox (to protect your food during a long commute) can be all the incentive you need to become a healthy home packer.
MORE: Master Your Meal Prep With These 8 Easy Tips
5. Think outside the salad.
With a quick grocery trip and prep on Sunday, you could be bringing to work healthy, weight-loss friendly meals that you actually want to eat. Hey, we can't all live on kale and carrots. "I like to make a bunch of meals for the week by shredding up a store-bought rotisserie chicken, adding quinoa or brown rice, beans, and grape tomatoes or other yummy veggies that'll stay fresh," says Harris-Pincus.
