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Healthy Food Swaps For Lunch

Make your lunch a little healthier with a few easy swaps for common foods.

Infographic showing healthy food swaps for lunch 


1. Eat: Portobello-stuffed pizzas

Instead of: Regular pizza

Why? We know pizza is delicious, but from time-to-time you can opt for a healthier portobello mushroom option as a guilt-free delight.  

2. Eat: Taco salad                

Instead of: Tacos

Why? You’ll be able to pack in far more vegetables by having a salad with lettuce and salsa as your base. And by cutting out the tortilla altogether, you’ll save unnecessary calories.  

3. Eat: Spaghetti squash, crushed tomatoes, and chicken meatballs                

Instead of: Spaghetti noodles, store-bought sauce, and beef meatballs

Why? The squash offers healthy nutrients but with the same fun texture as spaghetti—the crushed tomatoes won’t have added sugar like most store-bought sauces. And chicken meatballs have far less fat than regular meatballs.    


1. Eat: Roasted chickpeas

Instead of: Chips

Why? Aside from not being fried, roasted chickpeas are higher in fiber and protein and lower in unhealthy fats.  

2. Eat: Chocolate chip energy bites                

Instead of: Chocolate chip cookies

Why? With a few simple ingredient swaps, you can sub flax and chia seed (a healthy fat and fiber) and cut out white sugar, flour, and butter.  

3. Eat: Spiced popcorn                

Instead of: Bagged popcorn

Why? Making your own popcorn will seriously cut calories, and adding spices like garlic powder, chili powder, or paprika allows you to cut even more of the oil or butter.

Related: Healthy Swaps for Breakfast


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Post Author

Sandy Patton

Sandy is a Marketing Communications Specialist and has been with SelectHealth for 15 years. Her prior roles include health education and wellness coaching.