Lunch Ideas That Keep You Going All Afternoon

The secret to feeling energized all afternoon? Eating an insulin-friendly lunch. If you’ve ever felt sluggish after a meal or found yourself reaching for a snack just a few hours later, it’s not because you need more food—it’s because your lunch caused insulin levels to skyrocket. The goal is to eat a lunch that truly satisfies you, so you don’t find yourself hungry or craving something sweet later in the day. Once your body adapts to this lifestyle, you may find that you never need to snack again.

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Veggie-Based Lunches

If you love a vegetable-forward meal, focus on options that provide plenty of fiber, healthy fats, and protein to keep you full.

• Soups – Tomato or broth-based with protein and plenty of non-starchy veggies
• Salads – Load up on leafy greens, add protein like grilled chicken or salmon, and toss with nuts, cheese, and olive oil/vinegar
• Sautéed Veggies – Cooked with olive oil, avocado oil, or coconut oil and paired with a protein source

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Restaurant Lunches

Eating out doesn’t mean you have to derail your goals. There are plenty of insulin friendly options that will keep you satisfied and energized.

• Salads – Ask for dressing on the side, skip the croutons, and add grilled protein (I love Caesar salads ordered this way!)
• Grilled Protein & Veggies – Grilled fish, chicken, shrimp, or steak with a side of roasted or sautéed vegetables
• Jimmy John’s Unwich – Order any sandwich as an “Unwich” to get it wrapped in lettuce instead of bread

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Lunches from Home

If you like to prep your own meals, these easy options will keep things simple and satisfying.

• Chicken or Tuna Salad with Almond Flour Crackers – Check out the recipe for Almond Flour Crackers in the Recipe section
• Lunch Charcuterie Plate – A mix of cheese, nuts, hardboiled eggs, fruit, and carrots is perfect for snacking through lunch at your desk
• Leftovers – The easiest lunch is the one you already made. Plan ahead by making extra dinner the night before
• Open-Faced Sandwich – Make an open-faced turkey, avocado, and cheese sandwich on Almond Flour Sandwich Thins (see recipe!)

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Eating an insulin friendly lunch means you’ll have steady energy, stay full longer, and avoid the afternoon crash that sends you hunting for snacks. The key is making sure your meal includes plenty of protein, healthy fats, and fiber to keep you satisfied. Once you find the right balance, you’ll notice a huge difference in how you feel throughout the day!