Five Fast Lunch Ideas

No sad desk lunches here! Whether you’re eating your midday meal at home or on the go, we believe it can be nutrient-dense and no-fuss at the same time. Here are five fast, FEED-approved lunch ideas:

Fill up on fiber

     

We love GG crispbreads as the foundation of a filling (and fast!) lunch because of their high-fiber content! Made from only three ingredients – wheat bran, rye flour and salt– each cracker contains 4 g of fiber. We know fiber is great for digestive regularity, but did you know it can also help lower cholesterol and stabilize blood sugar? When it comes to these crunchy crackers, it’s all about what’s on top. So, here are some of our favorite toppers:

  • Cream cheese or Kite Hill cream cheese-style spread and smoked salmon
  • Hummus and veggies
  • Nut butter, berries and cinnamon
  • In-house roasted deli turkey, cheese, lettuce and tomato
  • Egg or tuna salad with radishes or micro-greens!

Let leftovers lead

We’re big proponents of the “cook once, eat twice” mindset, especially when it comes to getting lunch together quickly! Here’s how FEED founder Lara Field fills up on last night’s dinner for lunch:

  1. Start with two cups of non-starchy veggies (spinach and tomatoes)
  2. Add a palmful of protein (salmon)
  3. Put in some whole grains, starchy veggies or legumes (lentils)
  4. Don’t forget fat for flavor! (feta)

#Protip from Lara: Try this without any dressing first! With all the ingredients blended together, a squeeze of lemon or a drizzle of red wine vinegar may be all you need!

 

Improve your standard soup

When it’s cold outside, you’ll find us reaching for something warm for lunch like a vegetable-based soup. Our minestrone soup is the ultimate “set it and forget it” meal for lunch in no time. Not only does soup fill you up from a volume perspective, but sipping something slowly encourages us to be more mindful and listen more closely to our fullness cues.

Need to beef up a store-bought soup in a snap? Add in additional protein like rinsed, canned beans or leftover chicken, precooked grains or more frozen veggies and heat through!

 

 

Build a bento box

   

 

 

 

 

 

 

 

This type of deconstructed, snack-style lunch is another favorite of ours! Get all the components of a balanced meal in an easy to eat (and pack!) way. Choose your own lunch time adventure by choosing one of more options from the following categories:

  • Protein: hummus, hard boiled egg, deli turkey, cheese, edamame, nuts or nut butter, cottage cheese or baked tofu
  • Produce: carrots, cucumbers, bell pepper, jicama, celery, cherry tomatoes, sugar snap peas, grapes, citrus segments, melon or pineapple
  • Fiber: berries, apple slices, kiwi, high-fiber crackers, popcorn, roasted chickpeas, trail mix

This is another great place to use up leftover dinner items! Got roasted chicken or salmon from the night before? Add it! Leftover whole wheat pasta or other grains? Use ’em!

Utilize a salad bar

Don’t forget about our friend the salad bar! This is the ultimate way to load up on veggies– no washing, peeling, or chopping required. Follow our formula to ensure you load up on the good stuff:

  1. Start with a green base– any greens will do!
  2. Add at least three more veggies (the more, the merrier)
  3. Pick a palm-sized amount of protein, and don’t forget about plant-based options (hard boiled eggs, beans, tofu, quinoa or other grains)
  4. Finish it off with flavor! Add a tablespoon of cheese, nuts, seeds, olives, or dressing!

 

 

Need healthy snack ideas now? Find out our must-have office snacks as well as 25 ideas your kids will love, too!

Kristin Houts MS, RD, LDN is a Registered Dietitian who specializes in digestive health issues, modified diets due to food intolerance, and is an expert in the Low-FODMAP diet. Follow along as she documents her own experience living with dietary restrictions on her Instagram, @KristinHouts_RD.