Lunch is an important meal for runners, whether it’s helping them recover from a morning run or fueling a run later in the day. But lack of time and imagination often keep runners from eating healthy lunches.
The key to healthy lunches is balance. Try to incorporate at least three different food groups into your meal. You should also make sure you include some protein, complex carbohydrates, and fiber to provide energy and help you stave off hunger.
If you’re bored with your current lunch routine, here are some suggestions for quick and healthy lunches that don’t require a lot of prep time. Most of them are easy to pack if you’re brown-bagging it to work or school.
Quick and Healthy Lunch Ideas
1. Turkey and Cheese Wrap: Put three ounces of Turkey, shredded cheddar cheese, low-fat mayo, shredded lettuce, tomato in a whole-wheat wrap. Suggested side: green apple.
2. Thai Chicken Peanut Sandwich: Start with two slices of whole grain bread and spread peanut butter on one side of each bread slice. Stack one slice with rotisserie chicken breast, thinly-sliced cucumbers, shredded carrot, and chopped red onion. Drizzle a bit of Sriracha sauce for a little kick, and then top with remaining bread slice, peanut butter side down.
3. Black Bean Burrito: Put one cup black beans, two tablespoons salsa, one ounce soy cheese, chopped tomatoes, and cilantro on a whole-wheat tortilla. Suggested side: apple slices with peanut butter.
4. Peanut Butter and Banana Sandwich: To make this classic runner’s sandwich, spread some peanut butter on whole-wheat bread and then place banana slices on top. Suggested sides: apple and 1/2 cup low-fat yogurt.
5. Broccoli Slaw Wraps: Use packaged broccoli slaw, cooked chicken, tortilla wrap, mayo, and mustard to make an easy, delicious wrap sandwich.
6. Veggie Burger: Put one garden burger on a whole-grain bun, with sliced tomato and onion. Suggested sides: 1/2 cup pasta and bean salad and handful of baby carrots dipped in yogurt salad dressing.
7. Mexican Pita Sandwich: Stuff a whole-wheat pita with vegetarian refried beans, salsa, lettuce, and shredded cheddar cheese. Suggested side: Handful of tortilla chips with extra salsa.
8. Mozzarella and Tomato Salad: Combine two medium-sized tomatoes with a couple slices of fresh mozzarella and 1/2 cup basil leaves. Drizzle a little balsamic vinegar and olive oil on top.
9. Hummus Veggie Wrap: This simple yet healthy lunch is as easy as spreading some hummus in a tortilla and stuffing it with veggies like spinach, cucumber, sprouts, tomato, and avocado. Roll it up and enjoy!
10. Chicken Caesar Pita Sandwich: Stuff grilled chicken and lettuce into a whole-wheat pita and top with light Caesar dressing. Suggested sides: baby carrots or apple slices.
11. Turkey, Cream Cheese, and Veggies on a Bagel: Cream cheese tastes great when paired with turkey and veggies such as red onion, tomatoes, and cucumbers. Pile them all on a whole grain bagel for a simple yet satisfying sandwich.
12. Roasted Turkey Sandwich: Put three ounces of roasted turkey meat, 1/6 of an avocado sliced, two teaspoons reduced-fat mayo, four tomato slices, two teaspoons mustard, and one ounce provolone cheese on two hearty slices of whole-grain bread. Suggested sides: One cup vegetable soup and one cup red grapes.
13. HLT (Hummus Lettuce and Tomato) Looking for a healthy alternative to a BLT sandwich? This sandwich uses hummus, lettuce, and tomato on a whole-wheat sandwich bun for a healthy and quick lunch. You can also add some feta cheese and/or black olives for a little extra flavor.
14. Fococcia Sandwich: You can’t go wrong with starting a sandwich with fococcia bread. Lightly spread some mayo and then layer provolone cheese, ham, lettuce, red pepper, tomato, or your other favorite ingredients.
15. Avocado Veggie Pita Sandwich: Spread a mashed avocado inside a whole-wheat pita and then layer on marinated artichoke hearts, sliced red peppers, marinated sundried tomatoes, and sliced baby portabella mushrooms.
When Can I Run After Eating?
Running right after eating lunch may be a bit uncomfortable and lead to gastrointestinal distress. You need to give your body some time to digest the food you’ve consumed. The digestive system takes blood flow away from large muscle groups, such as your arms and legs, and your effort and performance may suffer as a result.
For optimal performance and comfort, it’s best to wait at least an hour after a meal before running. If it’s a big meal or you eat foods that are difficult to digest, you may want to wait about two hours.
What Should I Eat Before Running?
More Healthy Eating Advice:
- 17 Quick and Healthy Breakfasts for Runners
- Healthy Snacks to Eat on the Go
- 5 Smart Eating Rules for Runners
