It’s a common scenario for many of us – we pack our lunch in the morning, and by midday, it’s gone. Maybe we snacked on it throughout the morning, or maybe we ate it all at once out of hunger.

Whatever the reason, it can be frustrating to go without food for the rest of the workday or spend extra money on eating out. Fortunately, there are ways to make your lunch last until your next break.

1. Plan ahead

One of the easiest ways to make your lunch last is to plan ahead. Instead of throwing together a sandwich and a bag of chips in the morning, take some time the night before to prepare a meal that is filling and nutritious.

This could mean making a big batch of soup or chili that can be portioned out throughout the week or preparing a salad with lots of protein and healthy fats. By planning ahead, you’re less likely to feel tempted to snack on junk food throughout the day.

2. Choose filling foods

Speaking of filling and nutritious foods, there are some options that will keep you full for longer than others. Foods high in protein, fiber, and healthy fats are all great choices for staying satisfied until your next meal. Some examples include:.

Hard-boiled eggs
Nuts and seeds
Hummus and veggies
Chicken or turkey breast
Quinoa or brown rice

3. Avoid sugary and processed snacks

It can be tempting to reach for a candy bar or bag of chips when you’re feeling hungry, but these types of snacks are often loaded with sugar and unhealthy fats that won’t keep you full for long.

Instead, keep healthy snacks on hand that will give you sustained energy throughout the day. Some good options include fresh fruit, whole-grain crackers, and low-sugar protein bars.

4. Pack enough food

It’s important to make sure you’re packing enough food to last you throughout the day. If you’re only packing a small snack, you’re more likely to feel hungry later on and resort to buying food or snacking on junk food.

Make sure you’re packing a meal that is filling and includes a variety of different food groups. A good rule of thumb is to include a protein, a healthy fat, and a complex carbohydrate in your meal.

5. Time your meals

Another way to make your lunch last is to time your meals strategically throughout the day. For example, if you know that you typically get hungry around mid-morning, plan to have a small snack at that time to tide you over until lunch.

Similarly, if you know that you typically get hungry in the mid-afternoon, plan to have a snack or mini-meal around that time. By spacing out your meals and snacks throughout the day, you’re less likely to feel ravenous come lunchtime.

6. Keep hydrated

Drinking enough water throughout the day is essential for staying energized and alert, but it can also help you feel full.

Sometimes when we feel hungry, it’s actually because we’re thirsty, so make sure you’re drinking enough water throughout the day. Additionally, drinking water before and during meals can help you feel full faster and prevent overeating.

7. Be aware of portion sizes

It’s important to be mindful of the portion sizes of the foods you’re eating, as this can impact how full you feel. Pack enough food to last you the day, but don’t overdo it – you don’t want to feel sluggish or overly full.

Pay attention to how your body reacts to different portion sizes and adjust accordingly.

8. Don’t eat too quickly

Finally, it’s important to eat your lunch slowly and mindfully. When we eat too quickly, we’re more likely to overeat and feel overly full.

Plus, eating slowly allows our bodies to properly digest and absorb the nutrients in our food, making us feel more satisfied. Take your time with your meal, chew thoroughly, and savor the flavors.

Conclusion

Making your lunch last until your next break doesn’t have to be a hassle.

By planning ahead, choosing filling foods, avoiding sugary and processed snacks, packing enough food, timing your meals strategically, staying hydrated, being aware of portion sizes, and eating slowly, you can feel satisfied and energized all day long.