Build the Perfect Healthy Lunch: 21 Expert-Inspired Ideas for Busy Weeks

Meal prepping your lunches ahead ensures they stay delicious, nutritious, and affordable all week long. Skip the temptation of unhealthy cafeteria options and fuel your body with balanced, home-prepared meals.

21 Lunch Inspirations
Download the file from the February issue of Santé magazine for 21 wholesome lunch recipes—from sourdough toasties to rice rolls. Prep everything on Sunday for effortless healthy eating through the week. These proven ideas, drawn from nutrition pros, will inspire you to master weekly meal prep.

What Makes a Healthy Lunch?

As registered dietitians recommend, construct your lunch or snack using these essential categories for optimal balance:

1. Vegetables such as: broccoli, spinach, zucchini, cucumber, cauliflower, beet, lettuce.
2. Carbohydrates such as: couscous, beans, buckwheat, quinoa, rice, (sweet) potato, pumpkin, bread.
3. Proteins such as: chicken, tuna, salmon, egg, turkey, beans, tofu, peanut butter.
4. Unsaturated (healthy) fats: olive oil, nuts, avocado, salmon, egg.
5. Fruit like: banana, apple, pear, raspberries, blueberries, persimmons, kiwi, plums, apricots.