While sitting in the sauna with one of my friends this week, we started talking about what we pack our husbands for lunch. Her husband, formerly in an entirely remote role, recently got a new job that’s hybrid. Figuring out healthy out-of-the-house lunch options is one of the many things they’re navigating as he settles into his role. My husband, on the other hand, is in sales. He often travels for the day or several days at a time. No matter where he is or what he’s doing, I do my best to make sure he isn’t at the mercy of what he can pick up quick on the road. You can probably relate to one or both of these scenarios, or another similar circumstance. Eating well in the midst of busy schedules will never be easy but it is possible (especially when we simplify)!

Let’s talk about what I pack my husband for lunch, the benefits of prepping and packing this way, and how you can create a lunch routine that makes sense for your preferences and schedule. This, after all, can be applied to any member of your household—including kids!

LUNCH SIMPLIFIED

Lunch doesn’t have to be complicated. My first recommendation when I work with clients is to define some lunch options that are healthy, simple to prepare and foods you can eat regularly without tiring of them. Once you have two to four combinations of lunch options, you can stock your kitchen, prep in advance and feel confident you’re fueling your body well. 

Here are a few of the lunch options I rotate for Derek:

Lunch option 1: 

• 3 Chomps (grass-fed beef sticks)
• Snack-size bag of organic raw cashews + organic salted shelled pistachios 
• 1 can Culture Pop (Wild Berries, Ginger Lemon or Orange Mango flavor)

Lunch option 2:

• 6-8 slices organic summer sausage + 6-8 slices pepperjack cheese 
• Small bag of Wilde Protein Chips (Barbeque or Nashville Hot flavor)
• 1 glass bottle GT raw kombucha (Trilogy or Gingerade flavor)

Lunch option 3:

• Leftovers
• Seasonal veggies or fruit (raw or cooked)
• 1 glass bottle Topo Chico sparkling water

If Derek is on the road driving to a dental office a few hours away, I’ll pack lunch option 1. None of it has to be refrigerated so it’s one less bag to pack; it’s easily zipped into the front pocket of his work backpack. It’s also convenient to eat while driving and doesn’t leave him with greasy or sticky fingers. 

Lunch option 2 is something I’d prep if he plans to stop home for lunch. He can grab it from the fridge at his convenience (no warming required) and if he’s interrupted by a work call, the temp of the food isn’t a factor. 

Lunch option 3 is also an at-home option since it isn’t easily eaten on-the-go, requires warming and likely involves a sauce of some kind (Derek LOVES sauce on almost everything). On a day when Derek will be eating a smaller or less-nourishing dinner due to an evening work engagement or other plans, leftovers at lunch provide high-quality protein and nutrition. And sometimes on a cold winter day, warm chili served over a small baked sweet potato simply wins over his palate.    

In all of these options, Derek gets plenty of protein, healthy fats and real food nutrition, while avoiding the abundance of ultra-processed foods found at fast food and casual dining. The lunches are easy for me to prepare each morning and having some established options simplifies my grocery shopping. Having lunches prepared saves Derek time and eliminates decision-making for where and what to eat. And we save money too! It’s a win all around. 

CONSIDER YOUR CONTEXT

As you sit down to plan some lunch options, consider the following:

• How hungry are you at lunch? If you don’t require much fuel midday, release yourself from societal pressure to have a large lunch. At the very least, focus on getting a portion of high-quality protein and if desired, pair it with a nourishing side. Eat until you feel satisfied so you leave your meal feeling energized, not sluggish.
• What does your schedule allow? Dashing in and out of meetings doesn’t allow time to eat, for example, a bowl of soup. If grab-and-go options are the only way to get nourishment in your body, find a few that have enough protein to satisfy your hunger. It’s better to wait to eat a larger meal when you have adequate time to sit down and enjoy your food than to shove it down when you don’t. (Read my “Snacks to Pack?” blog post for on-the-go real food ideas.)
• What foods are easy to prep, pack and put on repeat? Remember, lunch doesn’t have to be complicated. Try to find options that are readily available at the grocery store, simple to pack and warm (if required), and foods you love that also love you back! You should feel energized and ready to jump back into your day after eating—not weighed down, sluggish and unmotivated. 
• What’s in season? You may want to have lunch options that align with the seasons. For example, cubed sweet potatoes mixed with quinoa topped with goat cheese and walnuts may be a great warm salad for the fall and winter months while a fresh salad with berries, shredded chicken and feta cheese over greens makes more sense in the spring and summer. Eating in season will be kinder on your finances too!
• Are food smells to be avoided in the environment you work? Some office spaces are … well, cozy. And if your cube neighbor hates the smell of hard-boiled eggs or cooked broccoli, be a pal and plan for another lunch option that won’t be disruptive to his or her day.

PUT IT ON AUTOPILOT

Once you have your lunch options defined, keep a list of ingredients to stock in your kitchen. This will make grocery shopping a one-and-done trip (no forgetting items!) and take a burden off your brain. You may also want to write down your lunch combinations (depending on how many you create) and post them inside one of your kitchen cabinets to reference. To make things even more efficient, do some prep work on the weekends by chopping up veggies, cutting meat or cheese into slices, and portioning out bags of nuts to quickly grab-and-pack on weekday mornings. It’s all about finding a rhythm. The more you lean into establishing a routine, the easier all this becomes. 

GET STARTED! 

Lunch doesn’t have to be complicated; the first step is to get started. With a little brainstorming, trial-and-error and refining, you’ll settle into a rhythm that works with your schedule and for your health. 

Still feeling stuck? I’d love to help! Email enlightennutritioncoaching@gmail.com to get started with coaching and together, we’ll create a lunch routine that works for you.