Whilebreakfastand dinner often get more attention, lunch is just as important.

What you eat at midday can make a big difference in how you feel all afternoon.

Canned Tuna

“Seafood is packed with protein, helping you feel full and satisfied.

A classictuna meltis a crowd-pleaser.

Knott likes to mix canned salmon with a little mayonnaise, lemon and pepper for a simple salmon salad.

With no cutting, cooking or prep required, there’s little excuse not to eat them!

If mini peppers aren’t your thing, try snap peas, cherry tomatoes, carrots or cucumbers.

Don’t be afraid to add your favorite dip or dressing to make them more fun to eat.

This helps you feel full longer and avoids a mid-afternoon slump bykeeping your blood sugar more stable.

Farro can replace almost any grain (unless you eat gluten-free).

It’s a great base for salads, grain bowls or even stuffed peppers.

Try ourFarro Salad with Grilled Chickenor ourCherry-Almond Farro Saladfor easy make-ahead lunches.

Veggie Burgers

Veggie burgers are a great way to add more plant-based meals to your week.

Make your own on a weekend and freeze for easy lunches.

Alternatively, you could grab a box from the freezer aislejust watch the sodium content.

“While frozen options are very convenient, sodium can add up quickly,” cautions Knott.

A good rule of thumb is to aim for less than 400 milligrams of sodium per burger.

Get creative with your toppings, too!

Try pesto or guacamole for healthy fats that add a ton of flavor.

Ricotta Cheese

Think this ultra-creamy cheese is just for lasagna?

“Plus, it has both protein and fat to help you feel full longer.”

If you eat other full-fat dairy and red meat, you may want to choose part-skim ricotta.

To serve, spread a layer of ricotta on whole grain toast and add your favorite toppings.

For a sweet option, try sliced banana or strawberries with sliced almonds and honey.

Black Beans

Black beans(along with other beans) are an under-appreciated superfood.

as one of the least expensive protein options available.

“Black beans can be used in a ton of different lunchtime combos,” says Carroll.

“Because they’re canned and shelf-stable, they’re easy to keep on hand for a quick meal.

Plus with all their digestive-friendly fiber, beans support gut health.”

Avocado

Would it even be an article on healthy foods if we didn’t mention avocado?

This fiber and healthy fat-filled fruit brings a ton of vitamins, minerals and phytonutrients to your lunch.

Eatingavocado has been linked tosupporting gut, brain and heart health, as well as a healthy weight.

And yes it’s still healthy if youmake it into guacamole!

Upgrade your wrap or sandwich using hummus instead of mayonnaise or other condiments.

Or, take it up a notch with ourChicken Hummus BowlsorLemon-Roasted Vegetable Hummus Bowls.

Whole-grain bread contains more fiber and protein thanwhite breadwhich helps prevent the mid-afternoon energy crash.

Look for “whole wheat” or “whole grain” listed first on the ingredient list.

The Bottom Line

Eating a healthy lunch doesn’t have to be boring or complicated.

These healthy ingredients star in many of ourmeal-prep lunch recipes, which are packed with flavor and nutrition.

And don’t be afraid to get a little creative in the kitchenthink outside the (lunch) box!