Choosing to eat healthier and make more mindful decisions at mealtimes takes intention and commitment. With busy schedules and competing priorities, packing a nutritious lunch — whether for yourself or your family — can easily fall by the wayside. It can be tempting to rely on quick, convenient options, even when they come at the expense of nutrition. Furthermore, planning meals, making grocery lists, and prepping food ahead of time all require foresight, time, and energy. While it does take effort, the benefits of eating a healthy, nutritious meal far outweigh the challenges.  

The Benefits of Healthy Midday Meals

According to a 2019 study published in Nutrients, consuming a balanced lunch can reduce afternoon fatigue by 20–30%, whereas a meal high in refined carbs and sugar can lead to the opposite effects. Eating a meal rich in fibre, high in protein, and healthy fats will help stabilize blood sugar levels and support hormone balance. A balanced lunch will also help reduce excessive snacking. It's also important to understand the impact of skipping meals, which can often lead to overeating later, mood swings, and disrupted energy levels.  

If you want to learn more about portion control or developing mindful eating habits, visit our blog for expert guidance and practical tips at https://www.snapfitness.com/us/blog/healthy-habits-for-portion-control.

Whether you are packing a lunch for the office or plan on eating out, aim for balance. Fueling your body with the right nutrients at lunchtime promotes better digestion, cognitive function, improves your mood, boosts productivity, and keep you energized throughout the day. The bottom line is that eating right will support your overall health and well-being for years to come.  

At Snap Fitness, our nutritional consultants want to help every member find delicious and healthy midday meals that fit their lifestyle, support their goals, and make eating well feel easy and enjoyable. We have several healthy and easy-to-make lunch options available in the Snap App.

Smart lunch choices can be simple—let’s make your midday meal count.

Nourish Bowl – 1 serving

Time: 10 minutes

Ingredients:

9 oz tofu
3 ½ teaspoons tahini
2 tsp lemon juice
½ medium carrot
1 cup spinach  
3 heads of broccoli
1 serving of extra virgin olive oil
1 ½ cups canned brown lentils

Directions:

1. Chop the tofu into small cubes.

2. Spray olive oil into a frypan and place over medium heat.  

3. Add tofu and broccoli to the pan and sauté until tofu starts to brown, around 5 minutes.

4. Drain and rinse the lentils, then place them into a bowl.  

5. Grate the carrot and place tofu, spinach, carrot and broccoli in the bowl around the central pile of lentils.  

6. Combine tahini with lemon juice and then pour over the top of the nourish bowl, and dig in.  

White Sauce Pasta – 4 Servings

Time: 25 Minutes

Ingredients:

35 1/3 oz shredded turkey breast
4 ¼ oz parmesan cheese
1 jar mushroom sauce
1 cup mushrooms
1 cup kale
½ cup green peas
1 serving of extra virgin olive oil
1 serving of salt and pepper
7 cups cooked wholemeal pasta

Directions

1. Cook the pasta according to the packet instructions.

2. Finely chop the mushrooms and kale.  

3. Defrost or drain the green peas.

4. Heat some extra virgin olive oil in a large pan and then add the vegetables. Sauté until softened.  

5. Add the mushroom sauce to the pan and stir to combine.

6. Turn off the heat and add the shredded turkey breast and cooked pasta. Stir again.

7. Divide into separate bowls and then top with some parmesan cheese and enjoy.

Lemon Chicken, Quinoa and Feta Salad – 4 Servings

Time: 20 Minutes

Ingredients:

39 ½ oz chicken breast
8 cups cooked quinoa
5 2/3 oz feta cheese
15 whole cherry tomatoes
2 cups leafy greens
1 small cucumber
1 small red capsicum
¼ cup spring onions
2 tablespoons fresh parsley
3 tablespoons balsamic vinegar
1 whole lemon
1 serving of extra virgin olive oil  

Directions

1. Cook quinoa as per the packet instructions.  

2. Roughly chop the chicken breast.

3. Spray frying pan with olive oil and set over medium heat.

4. Place chicken in the pan. After 5 minutes, squeeze juice of half a lemon over chicken and continue to cook for a futher 5 minutes or until cooked through, then remove from the heat.

5. Have cherry tomatoes and finely dice cucumber, capsicum, spring onion, and parsley.

6. In a large bowl, combine quinoa, salad vegetables, and parsley. Add lemon chicken and mix again.

7. Crumble the feta cheese and sprinkle over the top and dress with balsamic vinegar.  

Gourmet Burgers - 2 servings

Time: 15 minutes

Ingredients:

12 oz beef patty
½ medium avocado
2 slices of cheddar cheese
2 slices of beetroot
½ medium tomato
4 whole lettuce leaves
¼ medium cucumber
1 serving of extra virgin olive oil
1 serving of sauce (your choice)
3 burger buns

Directions

1. Heat some extra virgin olive oil in a pan, then add the beef patties and cook until cooked through to your liking.  

2. Set to the side and allow to rest.

3. Slice the avocado, beetroot, lettuce, and cucumber.

4. Toast the burger buns, then top with the patties, cheese, and vegetables.

5. Finish with a drizzle of your favorite sauce and dig in!

With a little planning and the right ingredients, you can fuel your day with a midday meal that is nutritious, delicious, and leaves you feeling fantastic.