How to Build a To-Go Lunch

 
healthy 5 minute lunch recipes

If you’re anything like me, life is always on-the-go.

That’s why we need lunches that are EASY and fast.

 

Here's my go-to formula for lunches & dinners

If you're cooking, I generally recommend cooking with an oil spray instead of using oil, because eating the fat is typically more filling and satisfying than having it in more of a liquid form. 

 

Putting the Formula to Use

Here are some simple, portable ways to put this formula to use in a lunch! 

Step 1: 2 cups non-starchy vegetables (about 50 calories) 

  • Baby carrots

  • Carrot sticks

  • Baby cucumbers

  • Cucumber slices

  • Celery sticks

  • Tomato slices

  • Jicama sticks

 

Step 2: 1 "regular" serving of protein (about 150 calories)

  • 1 can tuna

  • 1 small packet turkey or beef jerky

  • 2 hard boiled eggs

  • 4oz turkey deli slices

  • 4oz roast beef slices

 

Step 3: 100-200 calories of fats

  • 1/4 cup nuts (about 1oz, or a 170-200 calorie pack)

  • 1/8 cup nuts (about 2 Tbsp, or a 100-calorie pack)

  • 1 nut butter packet (1-2 Tbsp if you want to measure out yourself)

  • 1-2 string cheeses

  • 1-2 slices of cheese

  • 1 single-serving packet guacamole

  • 1/2 avocado

  • 1 high-fat yogurt

 

Examples

Here are some EASY lunch examples:  

  • 2 cups baby carrots (veggie) + 2 hard boiled eggs (protein) + 1/4 cup nuts (fat)

  • 2 cups celery sticks (veggie) + 4oz turkey slices (protein) + 2 slices of cheddar cheese (fat)

  • 2 cups tomato slices (veggie) + 1 can tuna (protein) + 2 Tbsp mayo (fat)

  • 2 cups cucumber slices (veggie) + 1 packet turkey jerky (protein) + 1 high fat yogurt (fat)

 

Fancier Lunch Examples

If you’re looking for some fancier lunches - that still won’t break the bank or take 10 hours to make - here are some great ones.

1. Taco Bowls

college nutritionist lunch taco bowls
  • 2 cups veg: 1 cup lettuce + 1 cup tomatoes & onions + 1/2 stir-fried bell pepper

  • 4-5oz protein: 4oz grilled chicken - I like Trader Joe’s pre-grilled!

  • 100-200 calories of fats: 1/3 cup shredded cheese

    Just triple or quadruple the recipe if you’re making for a few days 🤩🙌🏼
    Season with basil, oregano 🌿 salt & pepper if you like

 

2. Zoodles & Meatballs

college nutritionist lunch zoodles and meatballs
  • 🍝 2 cups veggies: 2 cups zucchini noodles - I made them from frozen pre-zoodled zoodles

  • 🧀 100-200 calories of fats: 1/3 cup feta cheese & 1 yogurt for some extra protein on the side

  • 🍗 4-5oz protein: 5 turkey meatballs - made from frozen!

  • 🌱 Seasoned with basil, oregano, salt & pepper

 

3. Sausage & Pepper Sheet Pan with Cauli Rice

college nutritionist lunch sausage and peppers sheetpan
  • 🍚 2 cups veggies: 1 bell pepper + 1 cup pre-riced cauliflower

  • 🧀 100-200 calories of fats: 1/3 cup shredded cheese + 2 Tbsp grated parmesan cheese

  • 🌭 4-5oz protein: 1 sausage - I like Trader Joe’s apple chicken one

 

Check out many more fancy lunches HERE!



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