A well-known British dietitian and nutritionist, Sarah Schenker, points out that simply cutting calories at lunch is rarely the best strategy to prevent overeating. In her view, the smarter approach centers on choosing foods rich in protein and fiber, which help sustain fullness and steady energy levels throughout the day. This perspective aligns with broader nutrition guidance that emphasizes the quality of calories over quantity.
Schreker suggests prioritizing lunch options that are minimally processed. Think plates built around greens and vegetables, whole grain bread sandwiches, a variety of fruits, eggs, legumes, nuts, and lean meats. The aim is to avoid drastic calorie reductions in a single meal and instead focus on meals that satisfy hunger while delivering steady nourishment. In practice, this means opting for meals that feel satisfying without leaving a person deprived or craving quick fixes later in the afternoon.
The rationale behind this advice lies in the natural properties of minimally processed foods. They typically contain fewer artificial additives, less salt, lower refined sugars, and reduced saturated fat compared with highly processed options like fast food, chips, sweets, and convenience meals. Foods in their less-processed state are generally richer in protein and fiber, two nutrients that boost satiety. Protein supports more gradual changes in blood sugar, while fiber adds bulk in the stomach, signaling fullness more effectively and helping control appetite between meals. These factors can make it easier to maintain healthier portion sizes without feeling deprived.
Researchers have long explored the connection between satiety signals and weight management. The so-called satiety molecules play a role in signaling fullness after eating and can influence future food choices. Although the science continues to evolve, the practical takeaway remains clear: including satisfying amounts of protein and fiber at lunch supports appetite control and can help prevent overeating during the day. For many people, those effects translate into easier adherence to a nutritious eating pattern and a steadier daily energy supply.