Last Updated on 30 May 2025 by Brisbane Livewell Clinic
Let’s face it, Lunch goals are real. If you’re caught in the perpetual trap of being unprepared and unsatisfied with your lunch choices, you are not alone! Studies show that there is widespread irregular lunch consumption by both children and adults (1) but skimping on lunch can disrupt our eating patterns for the remainder of the day. Whether it’s balancing blood sugar levels, weight management, or keeping your focus, a midday meal has the potential to influence your wellbeing.
Here are our top tips to make lunch count.
1. Make it Brunch on Weekends
A cooked breakfast might feature on your weekend menu but consider pushing it out to an early lunch – aka brunch! Eggs are a great protein source and pair well with many vegetarian options like homemade baked beans, spinach, mushroom, tomato, avocado, rocket, sweet potato rosti… the list goes on!
2. L is for leftovers
Not all leftovers from dinner are as appetising to eat cold the next day in the workplace – so if you don’t have a way to reheat your food then rethink what leftovers you can utilise. Your best bet in the warmer months is to grill extra chicken, steak or fish to use in a salad the following day.
3. Avoid the sneaky snack attack
Finding your satiety sweet spot at lunch can be tricky – too many carbs and you may hit the wall feeling a little sleepy in the afternoon, too light a meal and you may be easily tempted by sugar-laden snacks when peckish at 3 pm. Sometimes texture will do the trick – think ‘Crunch at Lunch’ and try adding a side of raw veggies or nuts, roasted chickpeas or pumpkin seeds.
4. Prep and Plan Like a Pro
Always think one step ahead so that you don’t get caught out! It’s not about spending hours in the kitchen on a Sunday for the week ahead, just make dinner prep count for the following lunch too. A healthy Caesar salad can be easily prepared in advance by boiling eggs and poaching chicken the night before. Whole cherry tomatoes can be tossed in at the last minute no chopping required along with a bag of lettuce. Parmesan cheese optional – skip the croutons and bacon.
5. Rotate your Plate
Variety is the spice of life so try to have at least 10 different options to rotate through rather than being stuck in a food rut at lunchtime. Avoid the trap of a salad featuring lettuce, tomato and cucumber every time and bulk it out with cooked veg, grains, legumes, nuts and seeds.
6. Lunch is the new Dinner
If you can arrange it, treat lunch as a main meal as much as possible. Studies show that the consumption of higher energy intake at lunch compared with at dinner may result in favourable changes in weight loss and may also offer clinical benefits to improve insulin resistance. (2) The trick here is to still have it feel like a ‘light’ meal – easily digested and lower in carbohydrates.
7. Protein and green should always be seen
Lunch is always a winner if there are vegetables in sight. Ideally, base your meal around protein and a green vegetable as the priority ingredients and go from there. Remember that quinoa, tofu, tempeh and legumes count as vegetarian proteins and can bring exotic flavours to your lunch plate.
8. Keep a quick fix or two – but don’t eat too quickly
Ok, so a smoothie on the go or a couple of sushi rolls are forgivable every once in a while – just remember if you are eating in a short window of time not to rush to avoid indigestion – and treat your meal like 5 minutes of mindfulness.
9. Light but not too light – just right!
Lunch size may influence cognitive functioning, with a study showing that people who had a larger lunch made more errors on focussed attention than those who had a normal-sized lunch or smaller than normal. (3) With the right food choices it’s easier to work out proportions and as mentioned earlier you can still treat it like a main meal – just not a ‘heavy’ meal.
9. Light but not too light – just right!
Lunch size may influence cognitive functioning, with a study showing that people who had a larger lunch made more errors on focussed attention than those who had a normal-sized lunch or smaller than normal. (3) With the right food choices it’s easier to work out proportions and as mentioned earlier you can still treat it like a main meal – just not a ‘heavy’ meal.
10. Invest in a Meal Plan
Here at Livewell, our Nutritionists, Naturopaths or Dietician can design a meal plan for you while taking into account your health goals and nutritional requirements. It’s a great way to cover all of your bases and to be inspired by new recipes. We’re here to help you live well at lunch!
Want to learn more? These Blogs may also interest you. Click HERE or HERE or HERE
Our Amazing Naturopaths at Brisbane Livewell Clinic
Shella Hall (Sunshine Coast and online)
Amy Angus (Wavell Heights and online)
Jen Strachan (Cannon Hill and online)
Nicole Odlum (Wavell Heights and online)
Dominique Johanson (Wavell Heights and online)
Locations We Service – Naturopathy
Naturopath Caloundra
Naturopath Wavell Heights
Naturopath Cannon Hill
Naturopath Sunshine Coast
Naturopath Noosa
Naturopath Brisbane Northside
Naturopath Brisbane
Naturopaths Brisbane
Brisbane Naturopaths
Naturopathy Brisbane
Naturopaths Near Me
Best Naturopaths Near Me
Best Naturopath Near Me
Natural Therapies Brisbane
Therapists Brisbane
Relevant Naturopath links
- How Naturopathy Can Help You Recover Your Health
- Seeing a Naturopath: The Ultimate Guide
- Naturopaths
- Guide to Seeing a Children’s Naturopath
- The 6 Naturopathic Principles that Protect a Naturopath’s Patients
- ADHD Naturopath
- Brisbane Wellbeing
- Natural Dispensary Brisbane
- Achieving Good Health With A Holistic Approach
Why You May Wish to Consult a Naturopath
Gut Health
- Leaky Gut Syndrome – Symptoms, Causes and Gut Repair Support
- Naturopath for Gut Health
- Solving Gut Issues by Treating SIBO
- SIBO Test Brisbane
- Daily Ritual Gut Health
- 6 Digestive Problems that Cause Weight Gain
- How Stool Testing Helps IBS Sufferers Part 1: Digestive Markers
- How Stool Testing Helps IBS Sufferers Part 2: Microbial Markers
- Can Irritable Bowel Syndrome Cause Weight Gain?
- Gut Health with Parasite Cleanse
- Natural Parasite Cleanse Australia
- The Gut-Brain Connection to Mental Health
- The Gut-Brain Connection: How to Feed Your Brain
- Controlling Constipation and Bloating
- How Stool Testing Helps Find the Causes of IBS and Other Digestive Health Problems
- Gut Health Specialist Brisbane
- Gut Microbiome Testing Australia
- Gut Health Test Australia
- Probiotics for Thrush
- What is Leaky Gut Australia?
- Daily Ritual Gut Health: Finding Your Best Daily Rituals
- Addressing SIBO for Gut Health Improvement
- Gut Health, Diet & Nutrition
- Improve Your Gut Health Brisbane
- Naturopath Gut Health
- IBS-Friendly Slow Cooked Porridge
Perimenopause and Menopause
- 3 Lifestyle Changes Women Need to Make After 40
- Guide for a Happy Menopause
- Menopause Clinic Near Me
- What is Menopause?
- Perimenopause
- Acupuncture for Perimenopause and Menopause
- Managing Menopause
Hormone Health
- Hormonal Imbalance
- Hormone Testing Brisbane
- Find Reliable DUTCH Test Providers Near Me and Look After Your Hormones
- Take an At Home Hormone Test – DUTCH Hormone Package
- Hormonal Health and Thyroid Issues
- PCOS and the Insulin Connection
- Identifying Insulin Resistance
- Looking at Luteal Phase Deficiency
- Experiencing Painful Periods? Here’s What Might Be Causing It
- Test Cortisol at Home
- Cortisol Test Australia
- How to Get Hormone Levels Checked in Australia
- Blood Analysis Cost in Australia
Thyroid Issues
- When You Suspect You Have Thyroid Issues
- Subclinical Hypothyroidism: When You Suspect You Have a Thyroid Issue
- Thyroid Disorders from a Naturopathic Aspect
- Thyroid Health for the Winter Months
- Thyroid Disease: A Brief Guide to Common Disorders
- Hypothyroidism and Hashimoto’s
- Thyroid
- How Hyperthyroidism Can Affect Your Health
- Hyperthyroidism and Graves’ Disease
- Naturopath Herbs for Thyroid Health
Detox and Cleansing
- Heavy Metal Toxicity: Strategies for Detoxing
- Detoxing Your Lifestyle, Not Just Your Body
- How Long Does It Take To Detox Heavy Metals From The Body?
- Heavy Metal Detox for Kids
- Naturopathic Detox Cleanse
- Naturopath Detox
- Do I Need a Heavy Metal Detox?
- Heavy Metal Detox Australia
Insomnia and Sleep Health
- Save Your Sleep with What You Eat
- Insomnia Linked to Mineral Deficiency
- Solving Insomnia: Naturopathy’s Five-Step Solution
- 5 Ways Insomnia Can Affect Your Life and What You Can Do About It
- Natural Treatment for Insomnia
- Naturopathic Remedies for Insomnia
Autoimmune Conditions
Mental Health, Stress, Anxiety and Depression
- The Gut-Brain Connection to Mental Health
- The Gut-Brain Connection: How to Feed Your Brain
- Treating Depression with Naturopathy: What You Should Consider
- A Naturopath’s Guide to Improving Mental Health
- Naturopathic Anxiety Medication
- Naturopath Anxiety
- Obsessive Compulsive Disorder (OCD): How a Naturopath Helps
- Pyrrole Disorder
- Breathing for Anxiety: How to Get Anxiety Relief Through Breathing Techniques
- Stress and How It Manifests
- Brain Fog: Causes And Some Treatments
- A Tasty Egg Curry for Stress and Anxiety Relief
- Warm Brussel Sprouts Super Salad for Increased Energy and Stress Relief
- Academic Achievement and its Links to Stress
Women’s Health
- Women’s Health
- Naturopath Women’s Health
- Women’s Health Week: It’s All About Women’s Wellness and Wellbeing
- Treating Vaginal Thrush the Natural Way
- The Lowdown on Low Libido
- Experiencing Painful Periods and What’s Causing Them
- Regulating Menstrual Cycles with Chaste Tree
- Painful Periods and Naturopathy
- Preventing Post-Pill Acne
Fertility and Pregnancy
- Pregnancy
- Pre-Pregnancy Fertility Care with Naturopathic Nutrition
- Fertility Naturopath Brisbane
- Acupuncture and Naturopathy for Pre-Conception Care
- Pregnancy Care and Naturopathy
- Maximising Nutrition Before and During Pregnancy
- Getting Quality Sleep in the 3rd Trimester of Pregnancy
- Pregnancy Wellbeing and Naturopathy are Great Partners
- Naturopathy for the Management of Constipation During Pregnancy
- Prenatal Naturopath
- Postpartum Depression and Anxiety
- Keeping Calm About Colic
Men’s Health
- Men’s Health
- The Sperm Health Decline
- Better Prostate Health with Natural Medicine
- Naturopathy and Men’s Health
- Support Your Thyroid Health Naturally
- Men’s Health Supplements
Children’s Health
- The Importance of Naturopathic Care for Children
- Omega 3 for Child’s Health
- Find Your Children’s Naturopath at Brisbane Livewell Clinic
- Guide to Seeing a Children’s Naturopath
- Naturopath for Children and Teenagers
DNA Testing
- DNA Testing & Personalised Medicine
- DNA Testing Brisbane
- DNA Testing Brisbane, Australia
- Methylation Test Near Me
- Testing Functional Medicine
- Genetic Methylation Test Brisbane
- DUTCH Test Providers Near Me
- Full Genetic Testing Australia
- MTHFR Gene Test – Understand Your Genetic Health with Expert Guidance
Leaky Gut Syndrome
Food Intolerances and Allergies
- 7 Useful Strategies for Overcoming Food Intolerance
- Hayfever and the Gastrointestinal Immune System
- Food Intolerance, Hypersensitivity, and Allergies Explained
- Everything You Need to Know About Food Intolerance
- Food Allergy Testing Near Me
- Food Intolerance Testing Brisbane
- Food Allergy Testing
- Food Intolerance Testing
- Food Intolerance Testing Package
- How to Get an Allergy Test in Australia
- Food Intolerance and Food Allergies: Why are they so Different?
Weight Loss
- Can Irritable Bowel Syndrome Cause Weight Gain? (IBS)
- Naturopathy for Weight Loss
- Natural Weight Loss for Summer
- A Naturopathic Approach to Achieving an Ideal and Healthy Weight
- Intermittent Fasting: A Naturopath’s Guide to Success
- Weight Loss Naturopath
- Kick-Start Weight Loss: 5 Science-Backed Tips
- Combining Therapies for a Healthy Weight
- Naturopath’s Weight Loss Programme
Nutrition and Mineral Deficiencies
- Nutrition and Naturopathy: Healthy Diet
- Optimising Nutrition for Skin Health
- The Seriousness of Sugar
- The Importance of Mindfulness and Meditation in Natural Medicine
- Nutrition Deficiency: Visible Body Look Signs
- Helping Cardiovascular Disease in Women
- Sports Nutrition and Your Ideal Protein Requirements
- Creating a Healthy Diet for Good Health and Wellbeing
- Maximising Nutrition Before and During Pregnancy
- Nutrition and Naturopathy: Healthy Diet
- Combining Therapies for a Healthy Weight
- Intermittent Fasting: A Naturopath’s Guide to Success
- Iron Deficiency and Anaemia: When Things Go from Bad to Worse
- Naturopathic Medicine: What You Need to Know
- National Herbal Medicine Week
- The Role of Nutrition and Naturopathy in Wellbeing
- Clinical Nutrients
- Mood & Food
Parasites
- Natural Parasite Cleanse Australia
- Parasites from Traveling
- Natural Treatments for Those Pesky Parasites
- Clean Your Body of Parasites
- Parasite Cleanse