Lunch is my hardest meal
Lunch is usually the hardest meal for me to come up with. I’m not sure if it’s just not as appealing or if I’m bored with things, but I consistently have a difficult time. Here are a few tools I use to simplify lunch & my week ahead:
1. Sunday Prep
On Sundays, I set myself up for the week by prepping one or two basics:
A big salad base (greens, roasted veggies, and a grain like quinoa or farro) → add protein during the week.
A cooked grain + roasted veggies → mix and match with whatever protein I have on hand
Cooking or choosing 1-2 proteins to put in my salad or with grains
This way, I can build meals quickly without starting from scratch and I have the base for healthy, easy meals that I can mix and match.
2. Prep Proteins Ahead
If I have something ready—like boiled eggs, chicken sausage, canned beans, or tuna—I can throw a meal together in under 5 minutes. A little protein prep on Sunday makes a huge difference during the week. This goes for dinner too!
3. Repeatable Meals
I used to think I needed variety all the time, but honestly? Repeating simple meals is a lifesaver. A turkey sandwich, veggie-packed egg scramble, or “snack plate” (cheese, crackers, nuts, fruit, veggies + dip) shows up on my plate often. Don’t overcomplicate it.
4. Minimal Assembly Templates
When I don’t have leftovers, I fall back on a simple formula:
👉 Protein + Carb + Fat + Fiber
Examples:
Chicken sausage + rice + olive oil + roasted veggies
Eggs + toast + avocado + fruit
Tuna salad + crackers + cheese + cucumbers
Greens + roasted veg + tofu
Photo by charlesdeluvio on Unsplash
5. Sandwiches Are Underrated
A sandwich (or wrap) hits all the basics with almost no effort. Add:
Protein: turkey, chicken, tuna, hummus
Veggies: spinach, cucumber, tomato
Fat: cheese, avocado, or olive oil
Pair with fruit, a small cup of Greek yogurt, and/or a handful of chips/pretzels
6. If All Else Fails: Leftovers
When I have zero motivation, I just reheat last night’s dinner. It’s the easiest way to get a real meal without extra work.
✨ The takeaway: Lunch doesn’t need to be fancy. By leaning on Sunday prep, prepped proteins, repeatable meals, and simple templates—and keeping leftovers as my backup plan—I can make this hard meal easier and actually enjoy it.
