What a dietitian orders for lunch in New York City
What should I eat for lunch?
Is one of the most common questions I get in my nutrition practice. I know it can be hard to make smart choices when there seems to be a "healthy" option on every corner. As a dietitian I know how to identify truly healthy lunch options but as a consumer it can be really tricky. Here are a few of my favorite orders for when I'm out and about in the city.
This restaurant is a great option for a quick and easy lunch in the city. Most of their salads will be a great option. When I get lunch at Westville, I like going for the grilled salmon plate to load up on healthy omega-3 fatty acids. This option also allows you to choose two sides you like, which gives you a lot of flexibility in creating a meal you love. I recommend choosing a vegetable side and skipping the fried options (such as french or sweet potato fries). Opt for something like kale with spinach, cauliflower, or broccoli as a side.
Chipotle is always convenient but extremely hard to navigate. The fast food chain offers many options that can be healthy but some bowls are extremely high in calories, sodium, and saturated fat. When you order here, I recommend to save some of the food for dinner or lunch next day because the portions are usually extremely big. My favorite menu item is the Paleo lifestyle bowl: made with the fresh "supergreens" lettuce blend, chicken, fajita veggies, tomatillo-green salsa, and guac, it has a good balance of fiber and protein while being low in carbs and fat. With almost 40 grams of protein the bowl is guaranteed to leave you feeling satiated.
This local eatery is known for their vegan fast food items (you may remember it as By Chloe). A lot of people have this misconception that everything that's vegan is automatically healthy, which unfortunately isn't true, Many vegan alternatives are actually less nutritious. That doesn't mean you can't find a good lunch option at this trendy eatery. I recommend getting the Kale Caesar salad which comes with "bacon" made out of mushrooms and almond "Parmesan". It's packed with fiber and taste.
This local spot has many locations all over the city and makes eating well easy. However, many of their menu items are every high in energy with some bowls coming to 1,000 calories! Not to be dramatic but that's a lot to eat in one sitting and you know I usually don't make a fuss about numbers. According to the nutrition information on their website the Chef’s Soup Bowl and the Brussel Hustle Bowl are really options for two people (or very active people...). I would recommend a lower calorie option for the average person, such as the Whole 30 Bowl. While I do not recommend following this specific diet, the bowl combines roasted chicken with veggies, greens and even has turmeric which has anti-inflammatory properties.
If you need to stop by a Starbucks for lunch, try one of their lunch boxes. I recommend the Cheese & Fruit Protein Box: it's like less fancy cheese board and is filled with protein that will prevent the mid-day slump by keeping your blood sugars at bay. Combining the sugar from fruit with protein makes for sustainable energy. This option is also easy to enjoy on the go if you are having one of those days.
Last but definitely not least: one of my favorite tips for a healthy and fast lunch in the city! Le Botaniste offers plant-based dishes that are filled with whole foods. The
Magic Miso is my absolute favorite! It is gluten-free and filled with veggies. The
miso broth combined with a ginger dressing make for a rich and warming flavor. It will leave you feeling satisfied yet light.
***This post is not sponsored by any of the restaurants mentioned above. It is an unbiased professional recommendation, based on my expertise and personal experience.
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