The Lunch Mistakes That Make You Hungry an Hour Later, and How to Avoid Them

Lunch is one of those meals where, if you don’t get it right, it can ruin your afternoon. I can remember plenty of school and work lunches that didn’t hit the mark. I’d eat and be hungry soon after—already looking for something to snack on.

Most of the time, it was my own fault: I skipped the PB&J and instead ate the bag of chips and cookies, or I packed a slice of pizza but didn’t have time to eat the carrots and apple. Luckily, as a Registered Dietitian Nutritionist, I’ve learned a few things about choosing the right foods so that I’m not hungry an hour later.

It’s easy to offer advice from a desk chair, and it’s just as easy to ignore it. That’s why I’ve spent years finding ways to turn the work I do as a food-loving dietitian into practical guidance that people actually want to use. It’s been no easy task, but what seems to work is reminding people that I’m just like them.

I’m a mom and a wife; I have a career and interests too. I get that life can be busy, and that planning meals and cooking often ends up more on the “to-do” list than on the “just-for-fun” list. However, I’ve accumulated a pretty large arsenal of curated, practical advice, much of which revolves around creating meals that satisfy your hunger in a sustainable way.

Here are the biggest mistakes to avoid when prepping a lunch that will keep you full until dinnertime.

1. Lack of Variety

Let’s reflect for a moment on my pizza-slice meal. It was delicious when I ate it, and I was mostly satisfied, but about an hour later, I was hungry again. Meals that include only one food generally don’t offer a good balance of nutrients and tend to be a bit boring. To keep lunch fun and satisfying, embrace variety.

If you have leftover spaghetti for lunch, pack a salad or some baby carrots for nutrition and crunch. Bring along a piece of fruit or a handful of dried fruit for extra fiber and satisfaction. If your meal comes frozen in a box, use the same strategy and pack foods to supplement. Bagged salad mixes are a great option, as are cheese sticks or personal-size containers of cottage cheese or yogurt.

2. Skipping Protein (It Doesn’t Have To Be Meat)

Protein is a macronutrient that helps boost the satisfaction of a meal. It takes time to digest, which means it provides fuel that lasts. Protein is often thought of as beef, chicken, turkey, or pork, but it can come from other sources.

Some of my favorite lunchtime proteins are canned tuna and salmon—they’re portable and easy to add to salads, wraps, or just eaten straight out of the can. Another favorite option of mine is beans, which now come conveniently in ready-to-eat pouches. Like canned fish, it’s easy to open a pouch and reheat, or pop open a can and add to a soup or salad. Other great options are nuts, eggs, and tofu!

3. Not Enough Plants

Fiber is another nutrient that helps boost the satisfaction of a meal, and it’s present in varying amounts in all plant foods. If you find that your lunch is lacking staying power, try adding more fruits, vegetables, and whole grains.

This can be as simple as tossing a handful of fresh fruit into your meal or including a bag of baby carrots. You can also cook whole grains like quinoa, bulgur, or farro to bulk up salads, soups, and grain bowls. Stuff cooked or raw vegetables into your wrap or taco, for example, or pack an orange or apple.

You’ll be getting fiber, along with a variety of other nutrients that work together to help you power through that afternoon slump!