8 satisfying lunch ideas from a nutritionist
Discover simple midday meals that will keep you full and energized.
Jan, 2026
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Whether you’re at home, in the car, or sitting at your cubicle, fueling up at lunchtime is essential for powering through the day. What you eat can make or break your energy levels.
A healthy combination of lean protein and vegetables is best, says Leslie Milligan, a nutritionist in South Carolina. Whole grains are a good choice, as well. But be aware that too many low-quality carbohydrates—like white bread or white pasta—can lead to drowsiness. It’s best to limit them at lunchtime.
With that in mind, here are eight of Milligan’s lunchtime favorites.
Written byOlivia DeLong.
Medically reviewed byAnn Wendling, MD, MPH.
Sources: GoodRx.com. Feeling Tired After Eating? Here Are 7 Possible Reasons and How to Overcome Your Sleepiness. May 23 + 9
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- Harvard TH Chan School of Public Health. The Nutrition Source: Healthy Eating Plate. January 2023.
- American Heart Association. Monounsaturated Fats. October 25, 2023.
- DiNicolantonio JJ, O'Keefe JH. Monounsaturated Fat vs Saturated Fat: Effects on Cardio-Metabolic Health and Obesity. Mo Med. 2022 Jan-Feb;119(1):69-73.
- Gürbüz N, Uluişik S, Frary A, Frary A, Doğanlar S. Health benefits and bioactive compounds of eggplant. Food Chem. 2018 Dec 1;268:602-610.
- Egg Info (UK). Vitamins and minerals in eggs. Accessed February 28, 2025.
- USDA Food Data Central. Eggs, Grade A, Large, egg whole. Accessed February 28, 2025.
- U.S. Food & Drug Administration. Sodium in Your Diet. March 5, 2024.
- Harvard TH Chan School of Public Health. The Nutrition Source: Legumes and Pulses. Accessed February 28, 2025.
- Harvard TH Chan School of Public Health. The Nutrition Source: The Science of Snacking. Accessed February 28, 2025.
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