Just last week, we reported that lunch meat is far from the healthy choice you think it is.

Although it is lean, and full of protein, lunch meat is also heavily processed and loaded with nitrates and nitrites and has been linked to an increase in heart disease risk.

Yet, at the same time, you don’t want to ditch the homemade sandwich for eating out every day. Studies have shown that individuals that eat out on a daily basis exceed their sodium intake everyday—often within their one-hour lunch break. Eek!

So what should you do? Re-think lunch. Take a few tips from the other meals of the day, namely breakfast and dinner, and boost your mid-day meal.

For starters, leftovers can be your best friend when it comes to lunch. Take last night’s grains—quinoa, wild rice, cauliflower rice, etc. and add a protein (lentils are a great choice as they are rich in folate, which helps boost brainpower), some veggies (raw or cooked), and bring a sauce or dressing. Add some crunch with some nuts and you’ve got yourself a meal that will not only fuel you for the day, but will also boost your overall health!

Read on for 4 more lunch ideas to keep you glowing!

  1. Turn to soup. Soup is one of the best options for a healthy lunch, as long as its homemade, or as close to homemade as possible. Aim for soups that contain healthy fats, like coconut oil, a protein (beans, chicken, or lentils), and a hefty dose of vegetables. If you’re inspired, try whipping up a batch on the weekend and freeze it in small containers for use over the course of a few weeks.
  2. Go for the bowl or jar meals. These meals, including burrito jars (just layer in a mason jar, seal and go!) and curry bowls will help guarantee that you’re getting healthy grains, protein and veggies without any overly processed extras. Food trucks now offer bowl lunches, and its easy to make jar lunches at home as well. We like Cookie & Kate’s Coconut Curried Greens with Roasted Cauliflower, which offers heart healthy coconut, immunity-boosting turmeric, as well as a cup of greens in each serving. And check out our Stacked Salads board on Pinterest for some super sassy on-the-go salads in a jar!
  3. Look at breakfast. If you like your morning smoothie, why not switch it up and make it a lunch-time smoothie instead? (Replace the morning smoothie with an egg and greens omelet, or oatmeal mixed with protein powder or Greek yogurt, cinnamon, berries, and coconut sugar.) Then for lunch get a dose of greens, berries and protein in one swoop! We love the Conscious Cleanse smoothies (consciouscleanse.com). Our current favorite is simple: 1 cup coconut water + 1 frozen banana + 1-2 cups greens (kale or chard) + 1 tbs. coconut oil (or almond butter) + cinnamon + maple syrup to taste. Yum!
  4. Rethink the sandwich. So yes, we dissed on the cold deli sandwich before, but you can make your sandwich a healthier option. If you’re a bread eater, go for a pita so you can load it up with veggies. Try hummus, sprouts, cucumbers, tomatoes, spinach and top with a drizzle of pesto. Added bonus if you make the pesto yourself!

By Melissa Williams

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