If breakfast is the most important meal of the day then lunch is the 2nd. If you’ve been skipping this important meal, then it’s time to switch things up! We are all guilty of neglecting lunch on multiple occasions. While the right breakfast will leave you feeling full till afternoon, what’s gonna tie you over until dinner?
In order to power through the day you need the right balance of foods at lunch. Opting for a couple of chicken nuggets with a side of fries may help momentarily but they’re not a great option. So what foods are the right choice? Quinoa is a superfood for a reason. What about Beans? Cottage cheese? Stay tuned because we will be covering the best foods for lunch in today’s article.
Lean protein starting off our list with one of the most popular choices for lunch. Lean meats include skinless chicken, turkey and ground beef. Tofu is a lean protein, too but obviously not a meat. Eating them will keep you satisfied...at least till dinner is ready. Being rich in protein, fiber and amino acids, they get digested slowly which also helps in balancing out blood glucose levels. Did you know that there are certain nutrients that directly tell the brain the body is no longer hungry? It kind of tricks the body into thinking that you’re full.
A delicious chicken salad, salmon with green veggies or tofu avocado salad are just a couple of ways you can get creative with preparing whole some meals. What’s your favorite chicken inspired mealat lunch?Tell us in the comments below.
Whole GrainsYou may have heard about eating whole grains for breakfast, but what about eating them for lunch? Whole grains like quinoa, brown rice, barley and oats serve the dual purpose of keeping you full till dinner and also promoting weightloss. What makes whole grains nutritious is the presence of healthy fiber. Being choc full of it is also another reason why you feel full till lunch.
Replenishing yourself in the afternoon witha rice bowl, chicken pita or some turkey soup, will be a great way of giving yourself anequally power packed afternoon and evening.
Cruciferous Vegetables: Cruciferous vegetables like broccoli, cauliflower, bok choy and cabbage pack more power than you thought. By now you should know that fiber is one component that keeps you fuller for longer and vegetables falling under this category are packed with fiber. What makes them even more filling and whole some are the plant based compounds that promote satiety. This keeps you away from unhealthy snacking till dinner. These gluten free and low calorie vegetables also have a detoxifying quality.
Throw a few together to make a raw salad bowl, pesto, roasted cauliflower chowder or bok choy noodle soup for lunch and stay full till dinner. Beans legume beans like lima, garbanzo, black, kidney and soy are one of the cheapest sources of natural protein. Eating them at lunch will definitely keep you away from the snacks till it's time for dinner. Why does this happen? Well, beans that fall under the category of legumes are nutritionally dense in fiber and have amino acids that get digested very slowly.
Tossing in around half a cup of chickpeas with wholegrains, greens, veggies and a healthy vinaigrette will keep you full for the whole evening. Other healthy and filling options can be couscous with beans or black beans with almonds or cheese.
Quinoa: Quinoa is a plant based food rockstar. With a plethora of health benefits, it recently rose to popularity as an important meal component in vegetarian meals making it a superfood. Some of its benefits include prevention of heart disease, increased tissue growth and better brain function. This grain is gluten free and contains an amazing amount of protein and fiber which is rare in a plant based product.
Swap your regular white rice with just a cup of quinoa and mix in some delicious veggies to turn a regular meal into a nutritious power packed lunch.
Cottage cheese: Cottage cheese may be a shining star for a lot of people, but its health benefits, especially for lunch, deserves recognition. When made with low fat or plant based milk, it contains limited carbs and calories. It’s the perfect choice for lunch because,along with filling you up, it won’t make you lethargic or lower your energy levels. If you are craving sweets then cottage pudding can be an ideal choice. Adding one cup of low fat cottage cheese inthe form of a savory crepe, creamy tomato lasagna or cottage cheese with avocado salad will keep you from overeating.
Boiled Potatoes: Potatoes are tricky veggies. When prepared in a less than healthy way, they can cause more harm than good. Boiled potatoes are the healthiest way of eating these root vegetables. Scoring highest on the satiety index, boiled potatoes are extremely versatile and delicious when cooked correctly. Baked or boiled, they’re loaded with rich nutrients, fiber and other vitamins. Adding half a cup of unpeeled, boiled and cubed potatoes with salt and pepper, even as a side dish to your lunch will not just help in shedding those extra pounds but will also help you feel full, at least till its time for dinner.
Whole fruits: Fruits represent fiber plus bulk. This bulk goes into the stomach and sendsa signal of fullness to the brain. Sure, eating them every day is a good idea,but when? Lunch is considered to be the ideal time of day to load up on some fiber to fuel you until supper. Brimming with fiber and low in calories, fruits like apple, banana and oranges are a great way of staying full till the evening. We all know fruits are great, but did you know that some are harmful? Before moving forward, learn about the fruit you should eat and the ones you should avoid. Now back to filling foods you can have for lunch.
Broth based soups comforting, bursting with flavor and highly nutritious, broth based soups are deliciously filling. The primary difference between regular and broth based soup is the liquid, which is prepared by using certain meats, vegetables and bones,simmered to extract all the nutritious goodness. There are some soups like black bean, chicken noodle and minestrone, that are more filling than a regular sandwich - making them the perfect choice for a hearty lunch. You can thank the high water content, that does the job of keeping you full till dinner while not adding extra pounds. You can get creative in preparing the right type of broth based soups depending on your taste.
Eggs: Eggs have been a breakfast staple since...well...forever! But did you know that eating them at lunch will keep you full till dinner? Every part of them is packed with rich natural proteins and good cholesterol making them a nutritious power house. Being highly dense in nutrients they not only reduce appetite but also increase fullness. It is not a bad idea to make eggs a part of your daily meals. They even promote weight loss since they contain much less fat than people think. Boil an egg and chop it up with a couple of other veggies to enjoy a delicious egg salad.
Nuts: Nuts have made a come back! Almonds, walnuts, cashews, pecans and others are super foods. Adding an assortment on top of your healthy lunch will not just enhance the meal but will also keep you satisfied. The fact that they are densely packed with essential nutrients and plant based proteins makes them extremely filling. Toss in a couple of nuts in your favorite salad or rice bowl and stay completely full till the end of the day. A home made trail mix is also a great, healthy snack option to keep you away from junk.
Lentils: Brown, green, yellow, and black, lentils are available in a variety of colors. And when it comes to health benefits, they are equally vibrant. Prepared easily within 5 to 20 minutes, they are extremely high in fiber that does a great job of keeping away those late evening hungerpangs. Besides, they are absolutely delicious and can help you avoid the risk of heart disease and lower bad cholesterol. Mixing together lentils with cherry tomatoes and garnishing them with chives and salt and pepper will create a comforting, whole some and hearty meal.
Chia seeds: Chia seeds need no introduction. These mighty little seeds shot to popularity for their incredible health benefits like managing blood sugar, promoting weight loss and improving brain function. What makes these tiny black seeds a power house of nutrition is the varied selection of plant based compounds. Sprinkling a tablespoon of them on top of your lunch will do the trick of keeping you full. How though? On reaching the stomach these seeds expand,making your brain think that you’re full. For a sweet healthy treat you can have chia seed pudding or top off your salad, sandwich or yogurt. Crunchy, nutritious and delicious, they are an easy and filling addition.
Lunch has become one of the most neglected meals of the day.Even if you had a healthy and filling breakfast you still need to ace your lunch game to remain active throughout the day! These articles will help you pick the best meal options; Check out these foods to boost brain function. And pair it with these exercises for beginners for extra pay off. These 2 articles will help you reach your healthy life goals. What is in your lunch box? Does it keep you full till it's time for dinner? Tell us in the comments below.
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