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6 Nutritionists Share Their Go-To Healthy Lunches for Insanely Busy Days

Bring on the two-minute burrito bowl.

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Lunch is my favorite meal of the day,” said no one ever—well, no one with a hectic workweek, anyway. When noon hits and you’ve got a to-do list longer than a Real Housewives finale, finding something inspiring to eat feels like another daunting task. So we often settle for lame desk salads or the same old pre-wrapped turkey sandwich to go. (Or, let's be real, we skip eating altogether and hope snacks show up in the break room.)

But those meh meals are sabotaging your workday: “Lunch is important because it keeps you productive through the afternoon, combats low energy and headaches, and helps you avoid hunger distractions," says Georgie Fear, R.D. "If lunch isn't substantial enough, it can be tempting to snack in the afternoon, which leads to more calorie intake and, often, less-nutritious choices.”

Don’t worry, though—we’re not about to suggest you bring a sauté pan to your shared office kitchen. When it comes to awesome-tasting lazy lunches that’ll leave you feeling and looking good, do as these nutrition experts do:   

Vegetable Chili

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"My favorite lazy lunch is canned low-fat vegetable chili with added chicken breast (to boost protein) and avocado (to give it some healthy fat). Most grocery stores have pre-cooked grilled chicken or rotisserie chickens, so you don't even have to cook the bird! My husband and I work together, so for our lunch, I'll split the chili between two bowls, mix in some chopped or shredded chicken, and microwave to heat. Top with some sliced avocado, and it's delicious! It's also good cold for those sweltering days." —Georgie Fear, R.D., author of Lean Habits For Lifelong Weight Loss

Related: 8 Signs Your Avocado Habit Is Getting Out of Control

Mason Jar Salads

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"Packing a healthy lunch can be tough at the last minute, so I like to plan ahead with 'on the go' mason jar salads that I prep the day before. Just layer in your favorite ingredients, with the dressing at the bottom (to avoid sogginess), and then shake it up before you eat it. It’s so great because you can easily create a complete meal: greens, protein-rich foods (like beans or baked tofu), whole grains (like quinoa or farro), some extra veggies (like cucumbers, peppers, or beets), and some flavor boosters (like fruits, nuts, and herbs)." —Sharon Palmer, R.D., The Plant-Powered Blog

The Mish-Mosh

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“The ‘snacking lunch’ is my go-to if I didn't pack a lunch the night before, or if I'm pressed for time in the morning. I just throw all the elements into my lunch bag, and create my meal during my lunch break.” (Kick-start your new, healthy routine with Women’s Health’s 12-Week Head-to-Toe Transformation!)

The ‘snacking’ lunch:
- Greek yogurt or cottage cheese
- Pre-cut fruit (or an apple, orange, pear, etc.)
- Pre-cut veggies (or baby carrot snack packs)
- Whole-grain crackers
- Mini hummus cup

—Julie Harrington, R.D., RDelicious Kitchen

Related: The Best and Worst Salad Toppings

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Egg and Hummus Wrap

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“I like a hard-boiled egg and hummus roll-up with cut vegetables as a side dish. I often make my egg salad with hummus to replace the saturated fat of mayo, without skipping on flavor. Hummus adds about two more grams of protein, as well as healthy fats, to keep you satisfied for the rest of the day. I prefer a brown-rice wrap (you can find them at Trader Joe’s) over whole-grain bread, since it holds everything together. I complete the meal with baby carrots, grape tomatoes, and sliced peppers on the side.” —Leah Kaufman, R.D.

Related: The 8 Best Things to Buy at Trader Joe's, According to Nutritionists

Tuna Sandwich

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“My favorite lunch move is to take an individual can of water-packed tuna, mix it with one tablespoon mayonnaise and one teaspoon Dijon mustard, and put it on two slices of Arnold’s 100 percent Whole-Grain Healthfull Bread. I usually top it with sliced tomato, red onion, and lettuce. A pro tip: Prep the veggies on Sunday and keep them refrigerated, so they’re easily available during the week. This nutritious sandwich is full of fiber and protein, which is important to keep you fueled till dinner.” —Keri Gans, R.D., author of The Small Change Diet

Two-Minute Burrito Bowl

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“One of my go-to easy lunches is a two-minute burrito bowl. Simply take packaged pre-cooked brown rice and top it with pinto or black beans in sauce (Goya makes these, as does Trader Joe’s). Zap it in the microwave for a minute, and top it with a heaping spoon of plain Greek yogurt and your favorite salsa. It’s packed with filling fiber and protein, so you’ll be a lot less likely to go rummaging for a 4 p.m. candy bar. Plus, its slowly digested complex carbs will give you an afternoon-long energy boost, so it’s a double win.”—Karen Ansel, R.D. 

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Kristen Dold
Kristen Dold is a freelance writer based in Chicago. She was previously an editor at Women’s Health and Details magazines, and her work has appeared in Cosmopolitan, GQ, Travel & Leisure, and Vice.
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