How can you make the most of your lunch? The American Heart Association and Aramark found that over 50% of people eating lunch during work hours struggle to make it healthy. In addition, one in three people report that their lunch is less healthy on a stressful day. Lunchtime is a chance to focus on your health, fuel your mind and body, and enjoy your favorite foods. Planning ahead with delicious, convenient, and nutritious lunches is the key to making the most of your lunch break. 

A chance for a few “me-moments” 

Lunch may be the only meal you eat alone or the only meal that you get to eat exactly what you want. People often eat breakfast in a rush or skip it entirely, and dinner options may be limited by others’ food preferences. Lunch is your chance to eat and enjoy the foods that taste good to you and fit your unique wellness goals.   

• Find nourishing foods that you enjoy and do not often get a chance to eat. 
• Choose foods that align with your priorities—think budget, convenience, sustainability, eating style, comfort, and more. 
• Reflect on your wellness goals for a moment. What is going well, where are you struggling? Use this time as a check in for yourself and prioritize your well-being. Take one action step to support your physical or mental health. This could be a short walk when you finish eating, making a doctor’s appointment, or meditating for 5 minutes.  

Make lunch easier 

The IFIC 2022 Food & Health Survey found that fewer Americans are planning out their food choices ahead of time. Planning and prepping lunches ahead of time can make it easier to meet dietary goals and save you money. Here’s how: 

Plan nutritious meal options and prep ahead 

• Make half your plate fruits & veggies. Remember all forms count – fresh, frozen, canned, dried, and 100% juices—saving time and money. 
• Pair whole grains like whole wheat bread, cooked quinoa, or brown rice with a protein like grilled, skinless chicken breast, fish, beans, tofu, or eggs. 
• Add moderate amounts of plant-based fats from foods like avocado, nuts, seeds, and olive oil to salads, bowls, and sandwiches. 
• Cook once, eat twice (or more). Soup, stew, and pasta dishes typically reheat well, so double or triple the recipe at dinner and save leftovers for lunch. 
• Repurpose leftovers. Plan to cook extra of everything once or twice a week. Roast extra veggies, boil more whole grains, and grill a variety of lean protein. Tonight’s dinner can be transformed into tomorrow’s bowl, wrap, or hearty soup. 

Grab-and-go options 

Expect the unexpected. Everyone has days when your to-do list grows and leaves you scrambling. Take the stress out of your midday meal when you need something quick. Here’s how:  

• Keep your desk drawer or locker stocked with Campbell’s Well Yes! POWER Soup bowls, canned fish or Swanson chicken, Emerald nuts, Goldfish crackers, single serve nut butter packs, granola bars, canned fruit packed in juice, and V8 100% vegetable juice 5.5 fl. oz. cans.  
• Stock your fridge with low-fat yogurt, cheese sticks, hard-boiled eggs, hummus, chopped veggies, and fresh fruit like grapes and berries. 
• Pour a can of Campbell’s Chunky Healthy Request Chicken and Sausage Gumbo on top of leftover whole grain rice for a hearty ready-to-go lunch for two. 
• Choose two or three foods from different food groups to balance your grab-and-go lunch.  

We hope our tips help you build simple lunches that feed your body, mind, and spirit. Want more ideas that make lunch easy and less stressful? Check out our free, downloadable handout for extra tips and a shopping list that take the guesswork out of what to pack for lunch. 

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