Easy healthy lunch ideas to boost your energy

Published January 2025 | 5 min read
Expert contributors Purva Gulyani, accredited practising dietitian; Novelitha Tio, HCF Health Coach and accredited practising dietitian
Words by Tegan Forder

A balanced and nutritious lunch can give you the energy you need and help manage hunger cravings. Our experts share healthy lunch ideas to try.

What does your lunch usually look like? Maybe it’s a hurried takeaway burger and chips, or last night’s leftover pizza, served cold at your desk?

If that sounds familiar, it’s time to focus on making your midday meal as tasty and nutritious as possible, says accredited practising dietitian Purva Gulyani. Why? Well, she explains, lunch is like a midday fuel stop for your body and mind.

 “After breakfast, your body needs another boost to stay focused, alert and energised for the rest of the day,” she says. “Skipping lunch or not eating enough can lead to energy dips and intense cravings later on, which often leads to overeating at dinner.”

To make a healthy lunch that satisfies your hunger without leaving you feeling sluggish, Purva says to focus on the right portions of protein, carbs and vegies.

What makes a healthy lunch?

For a balanced meal, Purva recommends steering clear of processed and packaged foods. Instead, fill half your plate with non-starchy vegetables like tomatoes, cucumbers, lettuce and steamed greens. Not only will it give you a variety of vitamins and minerals, but it will also help you avoid an afternoon energy slump.

She also recommends filling a quarter of the plate with a source of lean protein, like eggs, chicken, fish, tofu, cottage cheese, lentils or beans. Protein keeps you feeling full and stabilises blood sugar.

“Then round out your plate with complex carbohydrates (preferably low-GI options) like quinoa, oats, whole grains and millet, or starchy vegies like carrot, sweet potato or corn,” she says. “Fibre-rich carbs will keep your energy up without crashing and a dose of healthy fats like nuts, seeds, olive oil or avocado will keep you satisfied and aid digestion.”

Low-GI carbohydrates break down into glucose slower in your body, meaning they’re digested at a slower rate. Low-GI foods also increase our blood sugar rate at a slower pace, so you won’t feel the ‘spike’ in blood sugar some high-GI foods like white bread, potatoes and processed food produce.

How to create a healthier lunch

Luckily, there are some simple ways to help make your midday meal more nutritious. But if you’re trying to make your lunch healthier, don’t just focus on the food in your lunchbox, suggests Purva.

Plan your weekly lunches

Meal prepping is a great way to make it easier to eat healthily during the week.

“By planning meals ahead, you’re more likely to make balanced, nutritious choices and avoid the last-minute decisions that often lead to less healthy options or skipping an entire meal,” says Purva.

Prepping in advance also saves time during busy weekdays, she adds, making it easier to stick to your dietary goals and eat mindfully.

Eat lunch at the right time

HCF health coach and accredited practising dietitian Novelitha Tio says eating a healthy lunch at the right time plays a crucial role in maintaining energy levels and cognitive function throughout the day.

While the best time to eat lunch will vary depending on individual schedules and preferences, Novelitha suggests eating around midday.

“This can help regulate blood sugar levels, prevent afternoon energy slumps and reduce the risk of overeating later in the day,” she says. “Regular meal timing can also support metabolic health.”

As a general guide, Novelitha says we should eat lunch about four to five hours after breakfast. “If it is not possible for you to do this on a particular day, then plan a snack in between breakfast and lunch,” she adds. “The goal is to prevent becoming overly hungry between meals.”

Take a break and move

Not only will a walk get your steps up and give you a dose of vitamin D, it can also be important to aid digestion.

“Walking helps your body’s natural digestive process by increasing blood flow to your gut, which can reduce bloating and improve nutrient absorption,” says Purva. “It also helps balance blood sugar levels, meaning fewer cravings later on.”

Even a 10 to 15-minute stroll can make a difference, she adds. Novelitha also advises avoiding distractions like screens while eating. Instead, focus on your chewing and the flavours you’re experiencing.

“Remember, a healthy lunch is not just about what you eat, but also how you eat,” she says. “Take the time to enjoy your meal, which can enhance satisfaction and reduce the likelihood of overeating later.”

By making mindful food choices and incorporating healthy habits into your lunchtime routine, you can improve your overall health and wellbeing, she adds.

Choose a glass or stainless-steel lunchbox

Purva suggests popping your food into a stainless steel or glass lunchbox to help maintain the quality of your food.

“Overall, using glass or stainless-steel containers can help you avoid unnecessary chemical exposure while keeping your food fresher and more flavourful,” she says.

If you’re still using plastic containers, replace the old and damaged ones in your bottom drawer with BPA-free varieties instead. Avoid microwaving your food in plastic containers to prevent the possible migration of undesirable contaminants into the food.

7 easy swaps for a healthy lunch

Incorporating variety and seasonal produce into your lunch will help keep your meal tempting and nutritious, says Novelitha. To make it even healthier, here are some food swaps to try.

1. Choose low GI: Try a low-GI carb wrap instead of a regular white one, as it can help to keep you fuller for longer.
2. Avoid processed meats: Replace deli meat like high-fat and high-sodium salami or ham with grilled chicken, tuna or egg in sandwiches, wraps and salads. Chickpeas will add extra plant-based protein and fibre.
3. Choose DIY dressings: Swap store-bought dressings like mayo with a homemade vinaigrette or yoghurt-based dressing, which adds extra protein and healthy fats.
4. Avoid fried food: Ditch fried chicken and choose grilled or baked chicken in your wrap or salad – try this Chermoula chicken with asparagus recipe.
5. Mix up spreads: Use hummus or guacamole as a spread, and Greek yoghurt mixed with herbs as a dip.
6. Bulk up soups: Soup can give you a vegie boost but can lack protein – increase the amount by choosing those made from lentils and beans, or simply stir a can of chickpeas or cannellini beans through a packaged soup from the supermarket.
7. Swap takeaway staples: If grabbing lunch out, opt for grilled fish over salt and pepper squid, or rice paper rolls instead of spring rolls, and choose a vegie-based biryani rather than the butter chicken.

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