Intuitive Meal planning: 5 lunch ideas

I’ll admit, I was surprised to learn just how many people skip lunch. Whether this is because they get swept up in the momentum of the day, don’t prioritize the time and preparation necessary to have something available or find something nearby, or intentionally remove this key meal in order to restrict, the end result is usually going an unreasonably long time between meals. This leads to primal hunger and is likely to contribute to overeating later in the day and evening, not to mention poor concentration, irritability, lack of energy, and problems with mood during the day.

A couple of weeks ago, I shared a system for meal planning from an Intuitive Eating standpoint that makes space for a lot of variety: different levels of effort, different levels of cost, and a lot of flexibility. This week, I’m sharing 5 categories of quick and easy lunches to add to your rotation or to serve as a starting point for your creativity. These meals would mostly fit into the second level from the bottom of the pyramid: some assembly required.

Quesadilla

• Mexican cheese blend, refried beans, and avocado

• Mozzarella, basil, and tomatoes

• Cheddar and steamed or fried broccoli (broccoli roasted at 425 with EVOO, salt, and pepper)

• Swiss cheese, baby spinach, and sliced chicken tenders

Sandwich

• Tuna salad with diced carrots, celery, and pickles on rye

• Uncured salami and cheese with olive salad on ciabatta

• Brie, baby kale, lemon salad dressing, and sliced green apple on baguette

• Smoked salmon with cream cheese, sliced onion, tomatoes, and capers on a bagel

Grilled panino (made either in a panini press or in a dry heated pan with something heavy like another pot placed on top to “press” the panino)

• Tuna melt with cheddar and sliced pickles on rye bread

• Mozzarella, tomatoes, basil, and Kosher salt on ciabatta

• Smoked turkey, baby spinach, and Swiss cheese on whole grain bread

• Fontina, baby kale, and fig jam on baguette

Grain bowl – combine choices from each of the following categories

• Grain – brown rice, freekeh, quinoa, farro

• Roasted veggies – Brussels sprouts, broccoli, squash, carrots,

• Raw veggies – sliced radishes, tomatoes, cucumbers, baby kale, baby spinach, carrots

• Pickled component – sauerkraut, pickled onions, giardiniera, pickled cucumbers

• Protein – grilled chicken, chicken fingers, sliced hard-boiled eggs, smoked salmon, feta

• Dressing – olive oil and lemon, miso-ginger sauce, Caesar dressing, green goddess dressing

Protein-forward salad

• Romaine, cucumber, feta, chickpeas, and roasted or smoked salmon with Greek dressing

• Baby spinach, strawberries, goat cheese, pepitas, and sliced turkey with lemon dressing

• Baby kale, sweet potatoes, grilled chicken or chicken fingers, diced red apples with green goddess dressing

• Arugula and mixed greens, chickpeas, roasted red peppers, and roasted shrimp with balsamic vinaigrette

And for some ideas about some new nutritious foods to try and add to these recipes, see my newsletter on “adding rather than taking away.”

I’d love to hear your thoughts on any of these combos that you try. Or send me your own ideas!