If you often suffer from the “what’s for lunch?” blues and find yourself hitting the drive-through, it might help if you prepare dinners that make great lunches the next day. Of course, if you are also relying on convenience foods or takeout for dinner, this can feel like a double-whammy: “You mean I have to find time to cook dinner just so I can have a healthy, delicious lunch?” No worries! Here are some simple and easy ideas that you can use to prepare nutritious and tasty dinners that do great double-duty as lunch the following day.

Crockpot Soups

Soup is an excellent way to enjoy comfort food without sacrificing your health. You might not have time on weeknights to chop, simmer and stir soup, so how about using your slow-cooker to make dinner for you while you’re at work?

One of the best things about soup is that you can use whatever you have on hand to get it started. Look in your crisper and see what kind of veggies you have floating around in there. Tomatoes, onions, garlic, carrots, bell peppers, celery, zucchini, green beans… use whatever looks good. Chop it up and toss it in the crockpot, along with your favorite broth (you can use homemade stock or buy a few cans of reduced-sodium chicken, beef or vegetable broth for an instant fix). If you have leftover chicken, beef or pork, throw that in, too. Set the cooker on low and it will smell and taste great when you get home later.

All you’ll have to do to serve is season to your liking and add some cooked noodles or rice to your individual bowl, if you want to. As you’re putting it away later, just portion it into tupperware dishes for several days’ worth of leftovers for lunch. Add a ziplock bag of crackers and a piece of fruit for a healthy, simple lunch.

Salads

Wouldn’t it be nice to bring fresh, tasty salads to work? The reality of bringing salad is that they’re often wilted and unappealing by lunchtime. You can have crisp, delicious salads leftover from the previous night’s dinner, though! Here are a few tips:

• Tear, rather than cut, lettuce. When you cut lettuce, you bruise the edges, and it’s more likely to wilt quickly. Instead, tear the leaves. They will be fresher for an extra day or two.
• Don’t cut the tomatoes and add them to the bowl. If you like tomatoes in your salad, add them to your individual serving or use cherry or grape tomatoes. As the tomato juice gets on the lettuce, it can cause it to become wet and unappetizing. Cucumbers can have the same effect, so keep these separate, too.
• Choose crunchy veggies. Try red cabbage, carrots, radishes and celery to add some crunch to every bite.
• Dressing and croutons on the side, please. Don’t mix everything together before leaving the house. Pack a small container of dressing (or bring a bottle to keep in the office fridge) and put croutons in a ziplock bag to add right as you’re ready to eat, so they stay crunchy.

A Few More Ideas

Some other foods that are very easy to make for dinner and also good for leftover lunches include:

• Pasta with tomato-based sauce. Spaghetti and meatballs, lasagna or any other type of pasta that has a red sauce generally heats up well and tastes great as leftovers. Cream-based sauces can be iffy the next day if you heat them too quickly, so be sure to microwave for only short periods of time and stir halfway through.
• Hard-boiled eggs cook up in 10 minutes and are excellent in salads or on their own.
• Chicken breasts are easy to marinate while you’re gone all day and throw in the oven or on the grill once you get home. They make great chicken salad for the next day’s lunch (toast the bread first so it doesn’t get soggy if you want it on a sandwich), or can go on top of salads.
• Leftover pizza can become a more nutritious option if you tell the pizza restaurant to add a bit less cheese and you pile it up with veggies.

Packing lunches can seem intimidating if you don’t have a lot of time to prepare dinner the night before. On days that you’re too busy to manage, a lunch from My Hot Lunchbox can provide a tasty and nutritious midday meal for you and your coworkers. Talk to your boss about having hot lunches delivered to your office to keep everyone healthy, happy, and not hungry.

Popcorn

Most people like popcorn, and with a microwave, you can pop up a bag in under two minutes. Popping it on the stove or in an air-popper takes a bit longer, but is almost as convenient. Doing it yourself also means that you control what is going into the snack; use sunflower or canola oil and just a sprinkling of salt for flavor.

If you do decide to go the microwave route, you’re going to want to check for partially hydrogenated oils in the ingredients list, as this is a sign that the product contains heart-unhealthy trans fats. Not up for reading labels? No problem. Prevention has put out a list of five brands to look for that are both healthy and delicious.

One more caveat: Don’t serve popcorn to kids under four, because it’s a choking hazard.

Fruit

It seems like a no-brainer to give the kids a piece of fruit when they come in hungry, but this is often met by complaints. One way to stave off the inevitable “but mo-oooom!” and the pleas for the Oreos in the cabinet is to cut up the fruit ahead of time. There are a few ways you can do this to prevent it from looking unappetizing.

First, choose fruits that hold well when cut. Strawberries and melon will stay fresh for a full day after being cut if they’re stored in the fridge. Mix these with smaller whole berries (raspberries, blackberries and blueberries) for an antioxidant-filled snack that will tide over hungry tummies until mealtime. This works great for the adults in your house, too, as a bowl of washed berries or cubed melon is often easier to eat and more attractive than a whole orange or apple, and this might keep you out of the chip bowl.

Second, try using a rubber band to hold apple slices together. Slice up the apple, then put it back together, holding it together with a rubber band (you can also use plastic wrap or foil). This will prevent the cut edges from getting brown as it sits in the fridge all day.

Finally, you can use lemon juice to keep cut fruits from browning. Just squeeze 1/4 lemon over the fruit and mix well to spread it around.

You can also use canned fruit that’s packaged in fruit juice without extra sugar added, or even frozen fruit if your kids like that.

Dips

Setting out a few healthy dips will keep your family members coming back for more. Try setting out baby carrots and a dip made from a cup of sour cream, a box of frozen spinach (thawed and drained), and half a package of onion soup mix. Another option is to have a bowl of yogurt accompanying whole strawberries or apple slices.

If you want to serve something other than fruits and veggies, consider whole-grain crackers, low-salt pretzels or cubes of pumpernickel or rye bread. These can be used with hummus (homemade or purchased) or any other savory dip.

The key to getting your family to eat more healthy snacks is to have them ready and prepared. If you can take a few minutes before bed or first thing in the morning to get something ready, there will be a healthful option just waiting for hungry hands and mouths.

BE FLEXIBLE WITH TIMING

You might prefer to eat at 6:00 on the dot, but if you or your spouse works until 5:30 or if the kids are busy with sports until you pick them up at 6:00, this is nearly impossible. If you have young children, it’s easy to feel the crunch and try to get them fed early so they can have their baths and get to bed at a decent time.

During the week, it might not be feasible for everyone to meet at the same time to enjoy a meal. Consider ways you can still come together. Perhaps younger children can be fed dinner as soon as you get in from work, but can still join you and your partner (as well as any teens in the family) while you eat your dinner at the table shortly before the younger ones go to bed. The little ones can eat fruit or cheese and crackers, which allows them to have their bedtime snack while engaging in conversation and relaxation with the rest of the family.

If you have only adults and teens in your home, consider pretending you are in Rome and eating your dinner later in the evening. It might not be the best strategy if you are on a diet, if you are prone to heartburn, or if you need to watch your blood sugar in the evening, but if your stomach and health are up for it, try eating at 8:00 pm or so, just a couple of hours before bedtime. This gives everyone a chance to finish up homework and get their activities done before dinner.

TRY FAMILY BREAKFAST

Breakfast might be a hurried affair in your house, but if you’re unable to meet to eat dinner, perhaps getting up just 15 minutes earlier will allow everyone to find a common time to enjoy their cereal, smoothies or scrambled eggs together at the table. This will not be a drawn-out affair in most families, but it can be nice to sit down together for a few minutes to drink coffee and discuss your plans for the day. Keep it simple: Whatever people are normally grabbing for breakfast is perfectly fine; there’s no rule that says you must all be eating the same thing or that the meal enjoyed together must be prepared by one person.

MAKE EATING TOGETHER ON THE WEEKENDS A PRIORITY

If you can’t get everyone together for dinner during the week, all hope is not lost. Make it a priority to enjoy at least one leisurely meal together on the weekends. It might be Saturday lunch or Sunday breakfast, but strongly encourage everyone to be at the table at the appointed time. You don’t necessarily have to meet at the same time every weekend; decide during the week what time works best for everyone, and then don’t allow anyone to make non-emergency plans during that time.

Sitting around the table with your family might seem like a luxury that you don’t have time for, but making room in your schedule to do this at least weekly can improve family relationships, help you connect with your family members, and give your children treasured memories and traditions to look back on and continue once they have their own families. Make it a priority to set the expectation for your other family members, and chances are good that they will appreciate it.

The Benefits

Eating lunch raises your blood sugar level in the middle of the day, which gives you the energy you need for the rest of the day. It also enables you to focus and concentrate for the rest of the afternoon. According to Live Strong, if you’re feeling sluggish, eating even a small lunch can renew your energy and help you feel refreshed and ready to take on the next several hours. For kids, lunch is crucial because this is when they get their nutrients and vitamins for the day. A balanced lunch can improve three channels: physical development, cognition, and behavior. Without these, it is nearly impossible for a student to develop mentally or physically. Many well-designed studies, such as one from the University of California, Berkeley, have shown that “students at schools that contract with a healthy school lunch vendor score higher” on statewide achievement tests.

Lunch Breaks

Everything throughout a school day is fast paced, and students rarely have a chance to relax. A lunch break is essential for a successful day. According to a psychologist at UC, Davis, “Staying inside, in the same location, is really detrimental to creative thinking.” Innovation happens when people change their environment. Therefore, moving locations, even if it’s just to another room in the same building, is crucial to keep your mind active throughout the day.

In addition to taking a lunch break, eating a full meal on your break will lead you to having a smaller dinner. Eating late at night can lead to digestive and weight problems. In contrast, eating a full meal earlier in the day can help you maintain a healthier weight. If you are unable to get a full meal in, then try to eat something that is high in protein, such as yogurt or nuts. Also, it is important that when you do eat your lunch, you try to eat at a slow pace. According to a Harvard Mental Health article, this will prevent you from experiencing bloating, acid reflux, and indigestion. When you eat slower, you feel full faster, and you’ll eat less.

Besides the feeling you get when you eat a tasty meal, eating lunch has so many benefits that will help you out on a daily basis, and impact your mind/body for a healthier future.

1.  CHANGE IT UP

Hotdogs and hamburgers are always a crowd favorite. However, don’t be afraid to change it up! Families attend multiple cookouts throughout summer time so you don’t want your event to be just another cookout. Try spicing up your toppings table. Add avocado, salsa, bacon, a variety of cheeses, pineapples, or anything else you think your guest might enjoy alongside the classic cookout toppings. Your guests will be happy to create their own hotdog or burger and you won’t have to worry about customizing each individual meal.

2.  CONSIDER THE AESTHETIC

There’s more to a cookout than just serving delicious food. The best part of cookouts are the summer vibes and being surrounded by your friends and family. Have some family-friendly music playing in the background, set up outdoor games, such as corn-hole, to entertain the kids and adults, or hang up some string lights for when it gets dark. You can never go wrong with a bonfire for s’mores! Your guests will feel more relaxed in this atmosphere.

3.  COLLABORATE

It’s a lot of pressure trying to be the chef for an entire get together. Don’t be afraid to ask your guests for help. Friends and family love feeling like they had a part in the occasion. If it helps, assign different people different items, but keep it broad. Maybe a few families can do desserts while others take over the sides. This way there’s not too much of anything and each family can add their personal touch.

Try these recipes if you want some healthier food options at your cookout:

HAWAIIAN TURKEY SLIDERS (FROM EATINGWELL.COM)

Ingredients:

• 1 pound 93% lean ground turkey
• 2 tablespoons reduced-sodium teriyaki sauce
• 2 scallions, sliced
• 1 large garlic, minced
• 1/4-inch thick fresh pineapple rings
• 1 small red onion, sliced
• Toasted whole-wheat slider buns
• 2 tablespoons mayonnaise
• 6 small leaves Boston lettuce

Directions:

1. Preheat grill medium-high
2. Combine turkey, teriyaki sauce, scallions and garlic in a medium bowl; gently knead together. Do not over-mix. Form into 6 burgers, about three inches wide.
3. Oil the grill rack. Grill the burgers 2-3 minutes per side. Grill pineapple rings until lightly charred. Grill onions until lightly charred and starting to soften.
4. Assemble the burgers on toasted buns with 1 teaspoon mayonnaise, 1 lettuce leaf, 1 pineapple ring and about 3 onion rings each.

SUMMER VEGETABLE KABOBS (SUNRISESENIORLIVING.COM)

Ingredients:

• 1/4 cup dry white wine
• 1/4 cup honey
• 2 cloves minced garlic
• 2 tablespoons balsamic vinegar
• 2 tablespoons olive oil
• 1 1/2 teaspoons pepper
• 1 teaspoon salt
• 1 cup cherry tomatoes
• 1 red bell pepper, cut into pieces
• 1 zucchini, sliced
• Metal or bamboo skewer

Directions:

1. Mix together wine, honey, garlic, balsamic vinegar, olive oil, salt and pepper. Add the vegetables and toss to coat. Cover the container and chill for 30 minutes in the fridge.
2. Heat the grill to medium high, then prepare the skewers. Thread each vegetable on separate sticks.
3. Place the skewers on the grill and close the top. Grill for around 5 to 10 minutes, but keep a close eye on the tomatoes, they may be done within 3 minutes. Turn each stick occasionally.
4. Let the vegetables cool and mix them up on the skewers.