Along with breakfast, lunch is another healthy meal you should include in your day as it can help to re-energize your body.

Studies have shown that if you skip lunch, you’re more likely to overeat when it comes to dinner or snacking, and can gain weight as a result. This is why it’s important to eat three well-balanced meals throughout the day.

Below you will find some healthy lunch ideas recommended by Dr. Ali Ghahary.

Sandwiches and Wraps

Sandwiches and wraps are common lunch foods, and there are many different types and ways you can make them. When making sandwiches, try to avoid using white bread at it contains very few nutrients and is also higher in carbohydrates. As mentioned in Dr. Ali Ghahary’s article ‘Healthy Breakfast Ideas’, whole wheat, rye and flaxseed breads are healthier alternatives.

Cheese and tomato sandwiches, tuna sandwiches, avocado and chicken sandwiches, turkey sandwiches, as well as roasted vegetable sandwiches are all great options. To cut the carbs in half, you can replace sandwich bread with romaine lettuce. Romaine lettuce is low in sugar and sodium and it contains more iron, calcium, vitamin C, vitamin K, and protein.


Salads are a quick and easy meal to make for lunch and they also allow you to be creative by adding your favourite vegetables, such as cucumber and bean sprouts.

While some might like a simple garden salad, you can also have Caesar salad, Greek salad, and more. If you opt to order salad at a restaurant, be aware that many of those salads come with dressings, and those dressings are often high in calories. Instead, opt for no dressing or ask if they have a lower calorie option available. When making salad dressing at home, try a combination of olive oil and balsamic vinegar. This is a tasty, healthier alternative to store-bought dressings and can be used on various types of salads.

Veggies & Dip

Almost any vegetable goes well together with ranch dip. Carrots, broccoli, cauliflower tomatoes, celery…the list goes on. Similar to salad dressings, however, ranch dips can also be high in calories. To avoid the calories, ranch dip is something you can easily make at home with some low-fat items found in your pantry and refrigerator, such as Greek yogurt, chives, parsley and garlic powder.

Check out Pinterest and follow Dr. Ali Ghahary on Instagram for more healthy lunch ideas.