Packing your own lunch is a great way to stay healthy, save money, and avoid the temptation of fast food. With a little planning, you can create meals that are balanced, tasty, and energizing. Here are five tips to help you pack a nutritious lunch for work or school:

1. Include a Source of Lean Protein

Protein helps keep you full and focused throughout the day. Add grilled chicken, tuna, hard-boiled eggs, chickpeas, or tofu to your lunch. These options are versatile and can be added to sandwiches, wraps, salads, or grain bowls.

2. Choose Whole Grains

Instead of white bread or pasta, go for whole-grain options like brown rice, quinoa, whole wheat wraps, or multigrain bread. Whole grains provide more fiber, help with feeling fuller longer, and keep your energy levels and blood sugar levels steady.

3. Pack Plenty of Fruits and Vegetables

Aim to fill half your lunch with colorful fruits and veggies. Carrot sticks, cherry tomatoes, cucumber slices, or a fresh salad are easy to prepare and packed with vitamins and minerals. Add a piece of fruit for a naturally sweet dessert.

4. Don’t Forget Healthy Fats

Healthy fats support brain health and help you feel satisfied. Add a few slices of avocado, a handful of unsalted nuts, seeds, or a drizzle of olive oil on your salad. 

5. Prep Ahead and Use Reusable Containers

Meal prepping the night before saves time and stress in the morning. Use reusable containers to keep foods fresh, and don’t forget a water bottle to stay hydrated.

With these simple tips, packing a nutritious lunch becomes a quick, healthy habit that benefits both your body and mind.