Living

We Asked 3 Dietitians What the ‘Ideal' Lunch Looks Like and They All Said the Same Thing

By Beth Ann Mayer Parade - Health Stories

Updated June 11, 2026 11:39 AM

Our days are so jam-packed that sometimes, lunch doesn't get the attention it deserves. Sometimes, we skip it altogether! But registered dietitians say this is a mistake, because it's a secret weapon for nailing the rest of your day.

"While many people like to 'power through' the lunch hour, skipping lunch can actually lower energy and productivity because of blood sugar dips and inadequate fueling," Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian at EntirelyNourished.com, tells Parade. "It is important to pause your day and eat a balanced lunch to help nourish your body, support blood sugar and appetite control, keep energy levels steady and help prevent later-day sugar cravings."

Another registered dietitian also sings the praises of a nourishing lunch. "It is the meal that carries you when you need to get the most work done, whether it is at home...or in the workplace," points out Eleana Kaidanian, RD, CDN, CPT-WFS, a registered dietitian. "Lunch also allows for active rest; it is the time that your body takes a short break from the tasks that are expected from it and has a chance to 'recover' to help you go on with the rest of your day."

Yet, what you eat matters-but what does an ideal lunch look like anyway? Your social media feed may have a steady stream of perfectly plated meals that took hours to make from scratch and feel aspirational, given your busy life. However, registered dietitians are far more concerned with making sure you get enough nutrients than creating an aesthetically pleasing meal-not that there's anything wrong with that, if it's your jam. To help, we asked three dietitians, "What's the ideal lunch?" They all said the same thing.

🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊

The Ideal Lunch To Eat, According to 3 Registered Dietitians

Registered dietitians say that the ideal lunch includes foods with fiber, protein and healthy fats. "This will provide a balanced plate offering a mix of nutrients at once, your body will feel its best energy-wise and function at its peak while feeling satisfied," Kaidanian tells Parade.

Some of her favorite ways to check all three boxes include:

Filet of wild salmon (protein and healthy fat), with roasted Brussels sprouts (fiber) and wild rice (fiber)
Green salad (fiber) with grilled chicken (protein) and sliced avocado (healthy fat)
Steamed tofu (protein) with sauteed broccoli (fiber) and peanuts on top (healthy fat)

3 Reasons To Prioritize This Lunch

Kaidanian and two other dietitians dish on why each nutrient deserves real estate on your lunch plate.

1. Fiber is fuel for your digestive system

Kaidanian advises people to get fiber with every snack and meal. "Even high-fiber foods don't have much fiber in one serving," she says. "Therefore, we need to spread it out. Fiber is also tough to break down, in a good way."

For this reason, she wants your body working to break down fiber throughout the day rather than trying to get all your needs in one shot. When you consume too much fiber at once, she says you can experience gas, bloating and constipation-not the vibe you (or your office mates) are going for.

As for the daily requirement, the USDA recommends that women consume at least 25 grams of fiber and that men consume 38 grams.

"Realistically, I would advise that about 30% of your daily fiber intake comes from your lunch," Kaidanian says. "If you are having three meals...and about two snacks a day in between the meals, this would be a great way to meet your daily fiber needs."

Some of her favorite fiber-filled lunches are:

Hearty whole grain bowls with quinoa, farro or brown rice base and colorful vegetables
Colorful salads with a mix of cruciferous vegetables (like broccoli)
Bean-based dishes, like lentil soup or black bean burgers
Whole wheat pasta dishes with cooked vegetables such as mushrooms and spinach
Roasted vegetables such as beets, asparagus and sweet potato with the skin intact on a side of protein such as chicken breast or salmon

2. Protein is a craving-busting powerhouse

If you don't want to be running on E at the end of your workday, you'll need protein in your lunch.

"Out of all your macros, protein is the one that provides the biggest feeling of fullness, which is what you want midday," says Amanda Sauceda, MS, RD, a registered dietitian. "If you get major sweet cravings midday, you definitely want to check on your protein intake at lunch because those cravings can be a sign you're not nourishing your body earlier in the day."

Sauceda adds that a lack of protein can also trigger blood sugar imbalances.

"Protein helps to slow down the absorption of the carbs you eat, which means a more gentle blood sugar response, which supports your metabolism," she explains. "If your blood sugar spikes because you're not getting enough protein and too many simple carbohydrates-think a bag of chips and a soda-you're more likely to experience a blood sugar spike and cravings."

Routhenstein points out that there isn't a perfect number for grams of protein you need at lunch, but most people benefit from 20 to 35 grams. "The exact amount depends on overall daily protein needs, which are determined by your age, activity level, exercise type, lab results, kidney function and health goals," she explains.

Sauceda says animal meat is one of the easiest sources of protein. It has all nine amino acids, and a 3-ounce serving of chicken contains 23 grams of protein.

However, she loves to incorporate plant-based proteins into her diet because they contain protein and fiber.

"Beans and legumes are the whole package because you get complex carbs, protein, and fiber," Sauceda says. "A half-cup serving of plant-based proteins like beans, lentils or chickpeas is a good number to aim for, but also keep in mind that they are lower in protein compared to meat. They can have anywhere from 7 to 12 grams of protein per serving."

3. Healthy fats are an underrated lunch star

"Fat" gets a bad rep in the diet culture world. Certain fats-monounsaturated-are highly beneficial and even help with heart health.

"Healthy fats are important because they help with the absorption of fat-soluble vitamins and antioxidants found in fruits and vegetables," Routhenstein shares.

Again, there's no precise amount of healthy fats to have per meal. It's generally recommended that most people consume 20% to 30% of their daily calories from these fats, so you'll want to consider your overall diet when deciding how much to include with lunch.

Some of Routhenstein's favorite ways to add healthy fats to her lunches include drizzling olive oil over a salad or grain bowl, or adding avocado to a sandwich or burrito bowl.

Don't Forget the Drink

You have the food part down pat, now-fiber, protein and healthy fats all contribute to an ideal lunch. Routhenstein says it's important not to overlook the drink.

"Hydration is important, especially as you increase fiber intake, since drinking enough fluids supports digestion and helps prevent constipation," she tells Parade.

Healthy drinks include:

Water
Sparkling water
Herbal teas can also contribute to hydration. (However, if someone has low iron, it may be helpful to avoid tea close to meals, as certain compounds can slightly reduce iron absorption, Routhenstein explains.)

Hydration needs vary based on your health, the climate and your physical activity.

What To Avoid at Lunch

Registered dietitians generally steer clear of declaring foods off-limits, but there are certainly a few that don't make the cut for "ideal lunch" fare. They suggest minimizing:

Heavy sauces or dressings. Kaidanian shares that these are especially common in the foods we order at restaurants, but they're often loaded with sodium and processed ingredients. "Always ask for on the side or be specific for what you ask for, such as olive oil and lemon juice instead of the dressing the food automatically comes with," she suggests.
Filler carbs. Bread rolls and white rice may taste great, but Kaidanian says nutrient-dense whole grains are more filling.
Refined sugars. Routhenstein knows that a candy bar from the vending machine may be a quick way to eat something mid-day, but it can cause blood sugar spikes and mid-day crashes. As a result, she warns you'll feel more tired, less focused and hangrier later in the day.
Highly processed meats. Deli meats, bacon and sausages all make the list. "They tend to be high in sodium and saturated fat, which can contribute to fluid retention and high blood pressure and may negatively impact cardiovascular health," Routhenstein says.

Up Next:

Sources:

Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian at EntirelyNourished.com
Eleana Kaidanian, RD, CDN, CPT-WFS, a registered dietitian
Amanda Sauceda, MS, RD, a registered dietitian
Online Nutrition Resources at Your Fingertips. USDA.
Chicken, broilers or fryers, meat and skin, cooked, roasted. FoodData Central.
Fats in Foods. American Heart Association.
Why do I need to include fat in my diet? UC Davis.
Water and healthier drinks. CDC.

This story was originally published June 11, 2026 at 11:25 AM.