Ensuring a balanced and nutritious diet is as simple as selecting foods from each main food group during every meal.
- Healthy starchy carbohydrates (such as bread, pasta, rice, and potatoes)
- A variety of fruits and vegetables
- Protein-rich foods (like lean meat, fish, eggs, and beans)
- Low-fat milk and dairy products (such as yogurts)
Discover some innovative ideas for students, meals on the go, and easy substitutions for South Asian dishes.
When preparing your lunch, aim to include a balance of carbohydrates, proteins, and fats to keep you energized throughout the day. Opt for whole grain bread or pasta, lean sources of protein like grilled chicken or tofu, and healthy fats from sources like avocado or nuts.
For a quick and easy meal on the go, consider packing a salad with mixed greens, cherry tomatoes, cucumbers, and chickpeas, drizzled with a homemade vinaigrette. You can also prep a batch of quinoa and vegetable stir-fry to have on hand for a nutritious and filling lunch option.
If you enjoy South Asian cuisine, try making healthier swaps like using brown rice instead of white rice, or incorporating more vegetables and less oil in your curries. You can also experiment with making homemade versions of popular dishes to control the ingredients and make them more nutrient-dense.
More Healthy Lunch Options
Looking for more ideas to keep your lunches nutritious and delicious? Here are some additional suggestions to add variety to your meals:
- Swap out regular mayo for Greek yogurt in your tuna or chicken salad for a lighter option
- Make a wrap using whole grain tortillas with lean turkey, avocado, and veggies
- Try a quinoa salad with roasted vegetables and a lemon vinaigrette dressing for a hearty and satisfying meal
- Pack a mason jar salad with layers of greens, protein, nuts, and a light balsamic dressing for a convenient and fresh option
- Opt for homemade soups or stews packed with vegetables, beans, and lean protein for a comforting and nutritious lunch
- Experiment with different types of salads such as a kale and quinoa salad or a beet and goat cheese salad for a refreshing change
- Prepare a batch of homemade energy balls or granola bars for a quick and energizing snack
With these ideas, you can enjoy a delicious and healthy lunch no matter where your day takes you. Don’t forget to stay hydrated and listen to your body’s hunger cues to fuel yourself properly throughout the day!
Healthy Swaps for a Better Lunch
Make better choices for lunch with these simple substitutions.
- Opt for brown basmati rice instead of pilau or fried rice
- Stir-fry vegetables instead of cooking them in oily curry sauces
- Cook dhal or beans in unsaturated oils like olive or sunflower oil
Save Money and Eat Well
Trade in costly takeaways for homemade meals to save up to £800 a year. Consider pooling resources with friends to buy ingredients in bulk and cook together.