How to Make a Healthy Work Lunch

Trying to make time for a nutritious lunch during the workday can feel like a losing battle.

Between meetings, deadlines and a never-ending stream of emails, many of us give in to the convenience of fast fare — or worse, skip the meal altogether.

But no matter your schedule, a balanced lunch deserves to be a priority. “Food is a biological need,” Maya Feller, a dietitian nutritionist in New York City, said, “and I know that sounds straightforward, but we all behave as if it’s not.”

When you skimp on lunch, your blood sugar dips. That zaps your energy, focus and stamina, said Lina Begdache, a dietitian nutritionist and associate professor of health and wellness studies at the State University of New York at Binghamton. And low blood sugar takes your mood “from happy and motivated to hangry and stressed out,” she said.

So how can you make time for lunch? And what should you be eating? We asked nutrition experts for their strategies — and asked our colleagues at New York Times Cooking for some winning recipes that you can easily prepare in advance.

It’s All About Balance

The goal with a midday meal is to consume the right mix of lean protein, healthy fats and complex carbohydrates. That generally works out to about 25 percent protein, 25 percent unsaturated fats and 50 percent complex carbohydrates, said Erin Palinski-Wade, a dietitian nutritionist in New Jersey.

“That framework will help you to feel full and give you sustained energy so you don’t have those blood sugar spikes and crashes later on in the day,” she said.

We are having trouble retrieving the article content.

Please enable JavaScript in your browser settings.

---

Thank you for your patience while we verify access. If you are in Reader mode please exit and log into your Times account, or subscribe for all of The Times.

---

Thank you for your patience while we verify access.

Already a subscriber? Log in.

Want all of The Times? Subscribe.