A lot can happen between breakfast and dinner—like back-to-back meetings or an insane to-do list—which makes your midday meal all the more important for your sanity (and your overall health). Instead of hitting up the vending machine for a sad lunch substitute, keep your workplace stocked with basic foods that can be mixed and matched for delicious, healthy lunches. Here, Keri Gans, R.D., author of The Small Change Diet shares which items you should have on-hand for when your stomach starts rumbling and you don’t have time to go buy a nutritious lunch.
Whole-Grain Bread
Sandwiches are the ultimate lunch staple, and they’re super-easy to make in a pinch. Not only is whole-grain bread packed with satiating fiber, but you can put almost anything you want between two slices to create a fast, light meal.Â
Nonfat Yogurt
On its own, yogurt might seem like just a snack. But when you toss in some fruits and nuts, you’ve got a nutrient-rich meal. Stock up on larger containers so that you can scoop out a bigger-than-normal serving that will keep you going until dinnertime.
Canned Tuna or Chicken
These pre-packaged protein powerhouses don’t require cooking, so they make a perfect quick-and-easy meal. Opt for the water-encased packages since those tend to have fewer calories than ones with oil. Open the lid, add a touch of mustard or light mayonnaise (if readily available) for flavor, and eat it with your whole-grain bread.Â
Almonds or Almond Butter
Almonds are an excellent source of good-for-you protein and fat, which both keep you satiated. Depending on which one you prefer, these can taste amazing in yogurt or on bread. Just make sure you’re not snacking on the nuts or creamy goodness too much between meals since they’re both fairly calorie-dense.Â
Fruit
This one might seem obvious for a healthy snack, but it’s also an extremely versatile addition to lunches. It adds sweetness and texture to yogurt, and imagine how much better that almond butter sandwich will taste with a few slices of banana or apple. Yum!
More from Women’s Health:
10 Healthy Lunch Ideas
The Best Lunch for Keeping Hunger at Bay
The Easiest Healthy Homemade Lunch Ever