4 Healthy and Packable Lunch Suggestions

When you’re trying to stick to a healthy eating plan, brown-bagging it to work can sometimes be a challenge. But with a little forethought, you can purchase and/or prepare South Beach Diet–friendly foods that will travel well, taste great, and keep you on track at lunchtime. Try these tasty suggestions for busy day lunches:

  1. Enjoy a healthy sandwich. If you’re on Phase 1, you’ll need to forgo the bread and use lettuce to create a wrap for a roll-up sandwich instead. To make Phase 2 sandwiches that are sturdy enough to pack, look for nutritious breads that will hold up well: 100% whole-wheat or whole-grain sliced bread, whole-wheat pitas, and whole-grain tortillas are terrific options. Whatever Phase you’re on, be sure to choose lean, all-natural reduced-sodium deli meats like turkey breast, chicken breast, roast beef, and ham. Additionally, make sure to select varieties without added sugars (for instance, avoid honey-baked ham). If you’re following the South Beach Diet Gluten Solution (GS) Program, watch out for deli meats that have modified food starches, which contain gluten and are used as binders. Serve deli meat sandwiches with South Beach Diet–friendly condiments like Dijon mustard or horseradish. (If you’re gluten sensitive, watch out for yellow ball park mustard, which may contain gluten.) Add reduced-fat cheese, if desired.
    South Beach Diet tip: On any Phase, enjoy a meatless sandwich using tofu and grilled veggies, or reduced-fat cheese, or hummus.


  2. Prepare a hearty salad. Make a filling Cobb or chef salad using dark, leafy greens, tomatoes, cucumbers, avocado, reduced-fat cheese, turkey bacon, and/or lean deli meats. Divvy it up into separate air-tight containers, bento boxes, or mason jars for family members on the go. Put the dressing in separate small containers to add just before eating.
    South Beach Diet tip: Select a prepared salad dressing with fewer than 3 grams of sugar per 2-tablespoon serving, or create your own dressing using balsamic vinegar or fresh lemon or lime juice, Dijon mustard, garlic, fresh herbs, and extra-virgin olive oil. Season with salt and pepper to taste.


  3. Consider soup. Soup is a great choice for on-the-go meals because you can make it ahead and freeze it in individual containers. Lentil, split pea, and black bean soups are nutrient-dense, fiber-rich, satisfying choices on all Phases, as are soups made from cauliflower or broccoli, which can be enjoyed hot or chilled. Both hot and cold soups can be packed in a thermos for easy transport. Try our healthy Chicken and Mushroom Soup or our heartwarming Roasted Tomato Soup.
    South Beach Diet tip: Opt for broth-based soups over cream-based ones, which can be high in saturated fat. On Phase 2, go for soups that use brown rice instead of white rice or whole-wheat or quinoa pasta instead of refined white pasta.


  4. Pack a South Beach Diet Meal Bar. While your best choice is always whole foods, sometimes you just won’t have time to prepare an entire brown-bag lunch (or maybe it’s a traveling breakfast or dinner). When you’re in a rush, our South Beach Diet Meal Bars, in a variety of flavors, are a healthy and convenient option. They keep you feeling satisfied and energized when you’re on the go, so you’re not tempted to hit up fast-food chains for empty-calorie meals.
    South Beach Diet tip: All South Beach Diet Bars, including our protein- and fiber-rich Meal Bars and Protein Fit Bars, can be enjoyed starting on Phase 2. Be sure to have some on hand, along with our 100-calorie Snack bars and our Good to Go bars, so you can stay on track whenever you need to brown-bag it.

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Jennifer K.

Jennifer K. Lost 110 lbs with The South Beach Diet!

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