Why You Shouldn't Skip Lunch

Don't let the pressure of daily life get in the way of your lunchtime

December 2020

By Alex White, Dr. Nick Beard and Dr. Robert Ostfeld

Why does lunch matter?

Stress, distractions and time pressures can make it hard to eat well at lunch. Getting around all of that is a challenge, but it pays off if we succeed.

Getting Started

Grain bowls

Many places now offer bowls with a wholegrain base like farro, quinoa, brown rice, barley or buckwheat. Any of these can make a healthy and filling option. Just be sure the toppings are plant-based and try to watch the amount of salt and oil that’s used in the preparation.

Chilis and stews

Many vegetarian chilis and stews take no more than 20 minutes to prepare and require little skill to make. They also store well in the fridge or freezer giving you a stock of meals that can be reheated in minutes.

Soups

Homemade soups are another great option for bulk preparation. Tomato, carrot, potato, leak, butternut squash, quinoa, and lentil-based soups are all popular. You can easily find great plant-based recipes online.

Salads

Most common salads – like green, chef or caesar salads – have two big problems: they’re not that healthy and they leave you hungry. Luckily, there are hundreds of alternatives. Some use a leafy base (like spinach or kale) others use things like brown rice, chickpeas or black beans. If you’re making them at home, a good tip is to prepare the ingredients in bulk and mix them only when you need them. They’ll keep longer that way.

Wraps

There’s no harm in the odd veggie wrap, taco or burrito. Just be sure to look for whole wheat or corn options and avoid ones with hydrogenated oil or other trans-fats. If you’re eating out, try to avoid mayonnaise or other rich dressings as well.

Veggie burgers

There are two main types of veggie burgers. There are traditional ones made from things like black-eyed peas, black-beans or quinoa. These can be an acquired taste, but they are usually quite healthy. Then there are ‘meat substitutes’ which look, feel and taste just like the real thing. They’re often highly processed but a better option for you and the planet if you’re still craving some meat.

Garlic

Both fresh garlic and garlic extract supplements have been shown to have a significant impact on blood pressure. evidence also suggests it can lower cholesterol, boost the immune system and help protect against respiratory infections. so, you might want to make garlicky dishes part of your regular routine – assuming those around you don’t kick up too much fuss about the distinctive aroma.

Common Mistakes

Oily salads

Olive oil get a good press. It’s said to contain ‘heart healthy’ fats that supposedly lower blood pressure, reduce stroke risk and provide other health benefits. Some doctors and scientists take a different view.

We recommend that you try reduce your oil intake and to opt for extra virgin olive oil (which is a much better option than lard or butter) when adding oil to your cooking.

Hidden salt

It’s important to reduce salt intake but it’s easier said than done. Just 10 percent of the salt we eat comes from homemade food with most of it coming from processed foods and restaurant meals. check labels and signs in stores and remember to try and avoid soups, sandwiches or other meals with more milligrams of sodium than calories.

Useful Resources

If you’re looking for oven-ready meals and haven’t already received information on discounts that may be available to you with our affiliates, please write to us at inquiries@brightplate.com.

Forks Over Knives and Lighter Nutrition are good sources for recipe ideas and automated shopping lists. A Couple of Cooks, Brownble, The Simple Veganista and Thug Kitchen are good places to find recipes and tips on plant-based eating as well. The Physicians Committee for Responsible Medicine also has a good mobile app called 21-day vegan which has meal plans and recipes to help people transition to plant-based eating.

Two of the leading meat substitute brands are Beyond Meat and Impossible Foods. You should be able to find suppliers and restaurants serving either of them with an internet search on your local area. ​

Alex White and Dr. Nick Beard Co-Founded Brightplate. ​ Dr. Ostfeld is the Director of Preventive Cardiology at Montefiore Health System and a Professor of Medicine at Albert Einstein College of Medicine. He has an MD. form Yale University School of Medicine and an MSc. from Harvard School of Public Health. He is a Fellow of the American College of Cardiology.