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Create better lunch and snacks with these healthy foods

Food is fuel. Every time you eat, you provide your body with its daily supply of vitamins, minerals, and essential enzymes. Ideally, our plates and lunch boxes would be filled with nothing but the healthiest and freshest foods. Sadly, our modern life and daily grind mentality have pretty much forced us to eat for time and convenience first, health and long-term wellness second.

The result: Many people are deficient in vital nutrients, leading to long-term health consequences.

If you're looking for a way to up your mealtime game, you came to the right place. We made a list of healthy lunches and snacks that can easily slip into your everyday meal schedule. Not only will these foods fill you up, but they will also give your body the nutrients it needs to sustain its health now and in the long run.


Pasta Salads

Pasta is one of those portable lunch staples which can be served hot or cold. They're filling, and the fact that they're also salads means you get to have a serving or two of vegetables with each meal.

To make your pasta salad healthier, you can try going for rice salads that use high-fiber brown rice or add nutrient-dense toppings like tofu, fish, nuts, and maybe even an avocado slice or two.

Protein Pots

Protein pots are essentially a good serving of protein in a cup or small bowl. There are various protein pots to choose from, but we recommend trying recipes that provide steak & broccoli, tuna & eggs, or even just a simple chicken bowl.

Homemade Wraps

Wraps are one of the easiest ways to eat something fresh, filling, and portable. The popular wraps available in restaurants and fast food places can be expensive and not as fresh as you expect them to be, so it's a great idea to learn how to make your own. Contrary to what many people think, wraps aren't that hard to make.

The only difficulty lies in knowing what combinations of ingredients will taste great. We recommend wrap recipes like this spicy chicken & avocado wrap, roasted chickpea, tuna mayo, and this lemony salmon wrap for beginners.


Nuts and dried fruit

The best snacks are the ones you can just bring with you and easily reach when you just need something to chew for a while. For this reason, nuts and dried fruits are easy picks. They're small enough to bring with you to work or school, and they're cheap enough to buy in bulk.

Avocado and other fruits

When you need something sweet to wake you up, we recommend eating fruits like avocados, bananas, and maybe an apple. They're not only healthy and full of nutrients, but they're also filling and low calorie compared to potato chips and other packaged foods.


Dark chocolate

Chocolate gets a bad rap for being high in sugar which has been cited for causing many health problems involving weight and blood glucose. However, dark chocolate is not like your ordinary chocolate.

Dark chocolate is naturally low in sugar, with some only having up to 5% total added sugars. Just make sure to check the label on how much chocolate you're getting to be safe. Some appear "dark" in color and taste but are full of sugar and other nasty ingredients.

Greek Yogurt

Yogurt is easy to bring, relatively cheap and promotes gut health. Greek Yogurt is "pure" yogurt, meaning there are no unnecessary ingredients besides the actual yogurt. All you have to watch out for is the amount of sugar it has and, of course, the expiration date, as some yogurts don't last longer than three weeks.


Because of the grind and just how fast-paced everything is nowadays, eating for our health has become a luxury or an option to be more productive and save more time. While time is gold, people should also remember health is wealth. What keeps our body at peak performance - whether mental or physical - are the foods we eat every day. Adding the foods on our list to any of your usual meals every day will boost productivity and save you a ton from health problems for years to come.

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