Breakfast is dubbed the most important meal of the day, and dinner gets a lot of glory. But what about lunch? Lunch is the commonly overlooked middle-child of meals; we seldom examine its impact on our overall health. You may think that reaching for a pre-made salad or skipping your noon pick-me-up altogether is perfectly fine, especially if you’re trying to maintain a calorie deficit for weight loss. However, don’t be fooled: lunch is crucial and can play just as large of a role in your wellbeing as any other meal. Unfortunately, many of us make the same mistakes consistently at lunchtime.
We spoke to Coco Pierrel, Certified Integrative Nutritionist and founder of Eat Shed Glow, to uncover a few of the most common lunchtime pitfalls that could be holding you back from the flat belly you dream of. She told us that failing to eat enough protein, loading your bowls with surprisingly unhealthy ingredients, and undereating are the biggest offenders. Find all of her expert advice below.
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1. Not Getting Enough Protein
Protein is one of the most essential components of any balanced meal. Unfortunately, as Pierrel points out, many popular lunches drop the ball on this macro, such as "a grain bowl with quinoa and beans, a wrap with hummus and greens, a salad with no real anchor." Meals like this, she tells us, might "feel responsible" but "are built almost entirely on carbohydrates, which your body burns through in under two hours."
The result? "Blood sugar spikes, then crashes, and the cravings that follow are relentless." And when cravings lead to overeating, you can throw your weight loss plans out the window.
Luckily, there are plenty of high-protein lunches to choose from!
2. Choosing the Wrong Condiments & Toppings
Beware of your go-to dressings and condiments! "Most bottled and restaurant dressings are made with inflammatory soybean, canola, or sunflower oil and loaded with added sugar, quietly blocking fat loss no matter how clean the rest of the plate looks," Pierrel warns.
"I call these common add-ons Sugar Bombs, and they are hiding in almost every lunch that is supposed to be healthy," she says, citing honey-based dressings, balsamic glazes, dried cranberries, candied walnuts, croutons, breaded and glazed proteins as a few of the worst offenders.
"That 'light' balsamic vinaigrette may have been stripped of fat but it carries up to 20 grams of sugar," she continues. "You might as well swap it for a cookie. The goal is to spot them so you can swap them out before they undo everything else you are doing right."
Try whipping up your own dressing made with a healthy fat like olive oil instead of reaching for bottled varieties on the shelf!
3. Undereating
Contrary to what diet culture may have led to you to believe, the key to weight loss is not, in fact, eating as little as possible. This is an especially common mistake when it comes to lunchtime. If you're planning on a big evening meal, you may go with a light lunch to save on calories. However, not only is a restrictive diet harmful, but it could also be counter-productive for those aiming for a slimmer waistline.
"By the time dinner arrives you are running on empty, you eat fast, you eat more than planned, and the strategy meant to help you does the opposite," she concludes. Instead, prioritizing satisfying, nourishing, balanced lunches that will keep you energized until dinnertime.
"A truly healthy lunch has enough protein, healthy fats, and fiber to hold you for hours and quiet cravings without feeling like you are battling your willpower," she concludes. Those are words to live by!
