Breakfast is often called the most important meal of the day, but it’s time to give lunch its moment in the spotlight. Choosing a top-quality midday meal can be the difference between going strong until quitting time vs. crashing at your desk at 3 p.m.
If you want to get it right, nutritionists have smart strategies for the best lunch possible. “Lunch is more than just a break in the day — it’s a biological checkpoint,” said Martha Theran, a registered dietitian nutritionist (RDN) at Pritikin Longevity Center. “It’s when you can stabilize blood sugar, reset your mental clarity and set the tone for how you’ll feel through the evening. A balanced lunch can improve memory and concentration within hours.”
Don’t skip lunch.
When you’re having a super busy morning, it can be tempting to power through and skip lunch altogether. That’s a bad idea for your health and your productivity, experts said. “By lunchtime, you need to refuel,” said Dr. Melissa Tracy, a cardiologist at Rush University System for Health in Chicago. “The body will go into hibernation mode and slow down the metabolism if it senses that its fuel supply — food — is low.”
“By skipping lunch, you’re letting nine, 10 or possibly even more hours to pass by between meals,” said Amanda Holtzer, a registered dietitian (RD). “Having a balanced lunch can set you up for a productive afternoon and evening.”
Missing this meal can have physical and mental consequences. “From a blood glucose standpoint, if you skip lunch, you may find it harder to concentrate or you might feel reduced energy as your blood glucose levels dip,” said RDN Toby Smithson, senior manager of nutrition and wellness at the American Diabetes Association.
Going hungry at noon may also cause problems later in the day, said RD Barbara Ruhs. “Skipping meals leads to what I call the ‘starve-stuff’ cycle. When you skip a meal, later in the day, hunger really ramps up, leading to the tendency to overeat. And when you’re not eating three meals throughout the day, it’s also difficult to get optimal nutrients — not just calories, but protein, fiber, vitamins and minerals.”
Time it right.
Spacing meals correctly is one part of a smart lunch plan. Nutritionist Carrie Lupoli said, “I teach folks to fuel their body every three to four hours with balanced meals. When you do that, your blood sugar stays stable, your energy is consistent and your brain actually works with you, not against you.”
“Fueling your body consistently throughout the day — especially with a balanced lunch — is essential for feeling your best,” said RD Marissa Karp. “Keeping a steady rhythm with meals helps support energy, mood and better decision-making around food.”
That means you need to set a firm deadline for when you step away for lunch, said RD Jennifer Salib Huber, author of “Eat to Thrive During Menopause.” Don’t wait too long to eat,” she said. “If lunch doesn’t happen until 3 p.m. on a day when you had an early breakfast, you’ve already asked your body to run on fumes for too long.”
Eat enough.
You might be inviting a late-afternoon crash if midday finds you sitting down to a tiny plate of sprouts with lettuce and expecting it to carry you through a long day. Huber said, “One common mistake is eating too lightly, such as just grabbing a salad, or having something like crackers or a smoothie and calling it lunch. While those can be part of a meal, they often don’t offer enough staying power.”
RD Toby Amidor, author of “Health Shots,” said that all-day balance is key: “Think about spacing out your meals around four to five hours apart, and taking in about 25-30% of your calories at each meal.” The experts said it’s better to eat heartily — and well— this time of day. “Our bodies are naturally most metabolically active during the middle of the day, which means we can better digest, absorb and utilize nutrients at lunchtime compared to later at night when our internal clock is winding down,” said RD Rebecca Russell.
“In American culture especially, there’s a tendency to keep lunch light and go heavier at dinner,” Karp said. “But when you think about it, that pattern is a bit backward. We need more energy to power through the middle of the day at 12 p.m. than we do winding down at 7 p.m.”
Include the right mix of nourishing ingredients.
RD Lisa Moskovitz suggested a balance of lean protein, fiber-rich foods and anti-inflammatory fats. “Don’t worry so much about portions, because if you can cover all three of these essential food groups, then you’re less likely to overeat and more likely to maximize nutritional intake.”
“A good rule of thumb is to aim for a plate that’s half non-starchy vegetables, one-quarter lean protein, one-quarter fiber-rich carbohydrates, with healthy fats incorporated throughout,” Karp said. “This combination helps keep your blood sugar stable and delivers a steady stream of energy that lasts well into the afternoon.
“Try to include 20 to 30 grams of protein, and when choosing carbs, opt for ‘slow carbs,’ like whole grains or legumes, that naturally contain fiber,” Karp added. “Vegetables are essential not only for their fiber and antioxidants, but also because they add volume to your meal. This helps you slow down, enjoy your food and better tune in to your hunger and fullness cues.”
What you drink is also important, said RD Amy Goodson. “Choose water or sparkling water to stay hydrated and support digestion and focus, and avoid sugary drinks that can spike and crash energy levels.”
RDN Jerlyn Jones suggested that sugary beverages could be swapped for a number of better choices, including “water, herbal tea, dairy milk, lactose-free milk or unsweetened fortified soy milk.”
These lunches are guaranteed energy-boosters.
Here are some top choices from the experts:
- Nut butter sandwich (RD Kinga Balogh): “One of my favorite lunch options is a peanut butter and banana sandwich on sprouted grain bread, plus a glass of chocolate-flavored oat milk.”
- Grain bowl (Jerlyn Jones): “I like grain bowls because I can swap out a variety of ingredients and have a different meal. Choose a grain base like quinoa, wild rice, millet or farro. Add protein like shrimp, beans, tofu, salmon or lentils. Choose a dairy topper like cheese, and don’t forget to add frozen, fresh or roasted vegetables. You can also add other toppings such as avocado.”
- Crumbled tofu taco lettuce wraps (Toby Smithson): “Serve them with a side of non-starchy vegetables like steamed green beans, and an apple, which is a quality carbohydrate, along with some with nuts.”
- Bento box (Amy Goodson): “Use a six-compartment box to build your lunch with fruit, vegetables, whole grains, lean protein, dairy and a healthy-fat dip.” Goodson loves a Mediterranean box of grapes, cherry tomatoes, cucumber slices, quinoa, chicken, mini mozzarella balls and hummus. For a Tex-Mex box, she uses pineapple chunks, bell pepper strips, brown rice, shredded chicken, black beans, shredded cheddar and guacamole.
- Leftovers (Rebecca Russell): “One of my favorite lunch strategies is repurposing dinner leftovers. Making a little extra at dinner and enjoying it the next day saves time, reduces waste and can still give you that ideal balance of protein, healthy fat, and fiber, without needing to prep a separate meal.”
Make lunch fun.
RD Kelly LeBlanc suggested a return to the traditions of lunchtime from long ago. “In many traditional diets, such as the Mediterranean diet, lunch was, and still is, in many places, an important meal that people returned home for and leisurely enjoyed with their families, rather than quickly eating in a cubicle by themselves. In this way, meals were enjoyed mindfully and strengthened social connections.”
“Don’t eat lunch distracted, at your desk, in the car or while scrolling your phone,” Huber said. “This makes it harder to notice satisfaction cues and can leave you feeling mentally or physically unsatisfied. Don’t forget joy, because lunch should be something you look forward to, not just a box to check.”
After that delicious, filling lunch, you might feel good enough to move around a little bit. LeBlanc said. “Walking after meals, even just a short stroll around the block, is a great practice to help manage blood sugar. This is particularly enjoyable after lunch, when the sun is shining, and your eyes likely need a break from the computer screen.”