British nutrition experts Günter Kuhnle of the University of Reading and Duane Mellor of Aston University, along with nutritionist and author Rob Hobson, reaffirm a simple truth popularized by The Daily Mail: a well-balanced lunch should be rich in vegetables, and include a solid protein portion plus a starch. This combination helps sustain energy levels through the afternoon and supports overall everyday health.
Rob Hobson, a registered dietitian, points to a nutritious lunchtime option: a salad that pairs with pasta or whole wheat noodles on the side. For protein, he suggests chicken, tuna, or legumes, and he even proposes making a salad dressing at home using sesame seeds to boost flavor and add healthy fats. The idea is to build a meal that is satisfying, balanced, and easy to adapt for busy days.
Duane Mellor echoes the importance of including protein and starch while loading up on vegetables. He also highlights the value of repurposing leftovers from dinner to prevent waste and curb late-day overeating. By transforming yesterday’s meals into a fresh lunch, it’s possible to maintain variety while sticking to nourishing choices.
Kim Pearson, a London-based nutritionist, expands on the leftovers concept, recommending Mediterranean vegetables teamed with spinach, hard-boiled eggs, salmon fillets, or fermented soybeans. He emphasizes the role of healthy fats, pointing to olive oil and pumpkin seeds as smart inclusions that support satiety and heart health.
Historically, advice around thyroid health has also influenced dietary guidance, underscoring the need for balanced meals that avoid overly processed foods and focus on whole, nutrient-dense choices. In practical terms, those managing thyroid concerns often benefit from consistent meal patterns that include lean proteins, fiber-rich vegetables, and whole grains, while limiting highly processed items.