Your perfect grab-and-go lunch guide to fuel a busy day

Let’s be honest — when life gets busy, lunch often drops to the bottom of the priority list. It becomes something we grab quickly between meetings or while juggling daily tasks, and other times it gets skipped altogether. And when you're out and about, finding a balanced option to grab-and-go can feel even trickier. But here’s the thing: lunch plays a big role in fuelling both our body and mind for the rest of the day. Even when eating on the go, making mindful choices can help keep energy levels steady and minimise that dreaded mid-afternoon slump. So here is your perfect guide to fuel your day for busy day.

Having lunch can hold many benefits: managing energy, regulating hunger, improving concentration.

Why lunch matters more than you think

Skipping lunch might seem like no big deal, but it can significantly impact your energy, mood and even how you eat later in the day. Missing out on a well-balanced midday meal can lead to low energy, poor concentration, irritability, sweet cravings and overeating at dinner.

Lunch is an opportunity to nourish your body with the essential nutrients that it needs to sustain energy levels through the afternoon and avoid feeling sluggish or tired. Plus, having regular eating patterns can help regulate hunger and support making better food choices (1).

What makes a nourishing meal

Before focusing on how to choose your lunch let’s quickly review the key principles of a balanced meal (2,3).

Full of plants of all colours and variety – Include a range of different vegetables into your meal, think about colour: bright reds, deep greens and rich purples all represent different nutrients that support overall health.
Right amount to match your energy needs – The recommended daily intake is 2,000 calories for an average adult (4), which when split into meals, works out as an average of 600 calories for lunch (5). However, you should align this with your stature and activity levels and what is right for you. If you are exercising regularly you may need more and if you are petite you may need less.
Good sources of quality proteins – Incorporate lean proteins such as fish, chicken, turkey, eggs, pulses and tofu.
Some unsaturated fat – Incorporate some healthy fats especially foods rich in omega-3s such as fatty fish, nuts and seeds.
Plenty of wholegrains – Choose wholegrains like brown rice, quinoa, wholemeal bread and oats.
Limited ultra-processed foods high in fat, salt and sugar – such as energy dense sugary snacks and drinks

Top tips for a balanced lunch on the move

When eating lunch on the go there are a few things that may be particularly hard to get right as the options available can be low in protein, fruit and vegetables, and fibre. Meal deals can also be too high in calories, refined carbs and you end up with a meal that is energy-dense but nutrient-poor: it will do the trick at keeping you going energy-wise but it falls short at giving your body everything it needs to thrive.

So here is a short checklist so that just with a quick scan you can decide whether your lunch option is going to nourish you:

600 calories – kcal
1 to 2 portions of fruit and veg
6 to 10 g of fibre
20 g of protein
Something that you enjoy eating (nourishment is more complex than just getting a set of nutrients, pleasure matters too)

Instead of stressing about what to avoid, shift the focus to what you can add to make your meal more nutrient-rich. For example, if you grab a pre-packed salad, throw in an egg pot or packet of nuts for extra protein. Skip the sugary drink and instead opt for a fruit pot or piece of fruit. Small tweaks like these can go a long way in keeping your lunch both satisfying and nutrient-rich.

So, if the option you’ve gone for is not ticking perfectly all those boxes, don’t hesitate to top it up with something else.

Here are a few snacks you can grab on the go at most supermarkets to complement your main meal:

If your meal is low in protein, choose an egg pot
If your meal is low in fruit and veg, choose a fruit pot, a piece of fruit or carrot sticks and hummus
If your meal is low in fibre, choose a small bag of popcorn
If your meal is low in calories, choose a nut mix
If you fancy something sweet, choose a small bar of dark chocolate (70%+)

It’s also a good idea to keep a few healthy snacks in your bag if you know you’ll be out and about. For example, an apple, banana, a small bag of nuts, dried fruit (such as apricots or mango) and oat cakes are good portable snacks. Having something on hand can help with hunger and maintain your energy when options are very limited.

Don’t forget to drink

Don’t forget about the importance of staying hydrated throughout the day, especially when eating on the go, as the body is not so great at storing water. You should prioritise water for the majority of your fluid intake, but all fluids do count, just try to minimise sugary drinks. Additionally do be mindful of your caffeine intake later in the day as it can disrupt sleep, aim to have your last cup of coffee before 3pm.

Tip: Carrying a reusable water bottle or cup when you are on the go, can make it easier to stay hydrated!

It’s not just what you eat, but how you eat

When time is scarce, it can be really tempting to eat your meal while scrolling through emails, but when distracted we tend to eat faster – which can lead to troubled digestion – and be less satisfied with our food – which can lead to eating beyond fullness (6). So, if possible take a few minutes to focus on your meal. Step away from your desk, put your phone down, limit all distractions and take a few deep breaths before eating. This simple habit can improve both digestion and satisfaction. Eating slowly also gives your body time to recognise when it’s full and appreciate the flavours and textures of your food.

Keeping things in perspective

Let’s be real eating healthy on the go isn’t always easy. Sometimes, nutritious options are very limited or some days we simply just don’t have that extra time to take a break. And that’s okay! One meal does not define your overall diet—what matters is the consistency of your eating habits over time. Focus on making the best choices you can, most of the time, and don’t be too hard on yourself.

Here are some ideas of what your lunch could look like when on the go:

M&S option

💚High in protein

💚High in fibre

💚 2 of your 5 a day

💚Contains wholegrains (quinoa)

💚 Good source of healthy fats.

⭐ Combine with dried apricots for natural sweetness and to keep you fuller for longer.

Pret option

💚High in fibre

💚 3 of your 5 a day

💚Contains wholegrains (brown rice and redquinoa)

❗Slightly low in protein

⭐ Combine with dark chocolate almonds as a snack, would perfectly complement the meal while satisfying your sweet tooth!

Leon option

💚High in protein

💚Contains wholegrains (brown rice)

❗Could do with a bit more veg and fibre

⭐ Pair it with the Peas'N'Seeds side for a well-balanced meal

Last bite-size

With a little planning and mindful choices, you can achieve full nourishment even when time and options are limited, with a balanced meal that fuels your body, keeps your energy steady and supports overall wellbeing. Remember it’s not about perfection but consistency, small thoughtful changes can make a big difference. So next time you’re grabbing lunch on the go, use these tips to make your lunch both nourishing and satisfying!

FREEBIE: Grab your free Lunch On The Go guide — packed with tips to make top lunch choices. Request it here.

Hello, my name is Clem.

I’m an award-winning, evidence-based nutritionist (MSc, RNutr) and workplace wellbeing specialist.

I help organisations and individuals make sense of nutrition so they can nurture their health and wellbeing with confidence.

If you want to know more about nutrition and health, subscribe to my newsletter or get in touch.

References

(1) Zeballos, E. and Todd, J.E. (2020) The effects of skipping a meal on daily energy intake and Diet Quality, Public Health Nutrition, 23(18), pp. 3346–3355. doi:10.1017/s1368980020000683.

(2) Office for Health Improvement and Disparities (2024) The Eatwell Guide, GOV.UK. Available at: https://www.gov.uk/government/publications/the-eatwell-guide (Accessed: 29 March 2025).

(3) Government of Canada (2025) Canada’s Food Guide. Available at: https://food-guide.canada.ca/en/food-guide-snapshot/ (Accessed: 29 March 2025).

(4) Public Health England (2011) SACN dietary reference values for energy, GOV.UK. Available at: https://www.gov.uk/government/publications/sacn-dietary-reference-values-for-energy (Accessed: 29 March 2025).

(5) Public Health England (2018) Plans to cut excess calorie consumption unveiled, GOV.UK. Available at: https://www.gov.uk/government/news/plans-to-cut-excess-calorie-consumption-unveiled (Accessed: 29 March 2025).

(6) Robinson, E. et al. (2013) Eating attentively: A systematic review and meta-analysis of the effect of food intake memory and awareness on eating, The American Journal of Clinical Nutrition, 97(4), pp. 728–742. doi:10.3945/ajcn.112.045245.

Fast, simple, nourishing: your perfect grab-and-go lunch guide