Is your ‘healthy' lunch leaving you hungry all afternoon?
- Lucy Gornall
Published: November 5, 2026 at 2:21 PM
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Even though you have the best intentions, your meal choice could backfire
At lunch, you tucked into a delicious vegetable and chicken soup, with a slice of bread and a piece of fruit. You felt great for eating so well and you were positive you could hold out eating until dinner.
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But, it’s only been two hours since lunch and now you're rummaging around in the biscuit tin, ravenous.
Your lunch just might not be doing enough to stop the mid afternoon munchies.
“A healthy lunch shouldn't leave you battling hunger all afternoon. It should nourish you, satisfy you and give you the energy you need to get through the rest of your day,” says Nichola Ludlam-Raine, registered dietitian and author of How Not To Eat Ultra Processed.
On the flip side, Nichola explains that hunger is a normal biological signal, and appetite naturally varies depending on activity, sleep, stress and how long it's been since your last meal.
But if you’re finding that afternoon hunger is a daily occurrence, it might be time to assess what you’re eating…
A green salad filled with veggies
It’s colourful and packed with nutrients and plants, but your salad might not be doing much for your satiety.
“This is something I see quite often: someone makes what looks like an incredibly healthy lunch, with lots of colourful vegetables, but finds themselves hungry again by 3pm,” says Nichola.
“Vegetables are fantastic for health, however, many salad vegetables are naturally low in calories, protein and fat. So, while a large bowl of lettuce, cucumber, tomatoes and peppers might look substantial, it may not provide enough energy to keep you satisfied for several hours.”
For a balanced salad, Nichola suggests starting with your vegetables and then adding three key components.
“Add protein, such as chicken, tuna, eggs, tofu, chickpeas or lentils; fibre-rich carbohydrates such as quinoa, brown rice, wholegrain pasta, bulgur wheat or a slice of wholegrain bread on the side; and healthy fats, like olive oil, avocado, nuts or seeds.
Research consistently shows that protein is a more filling macronutrient than carbs and fat, so making sure you add a generous portion to your salad can help stop the mid afternoon munchies.
“Protein influences several hormones involved in appetite regulation, including peptide YY (PYY) and GLP-1, which help signal fullness to the brain,” says Nichola.
“As a general guide, include a meaningful source of protein at each main meal, rather than saving most of the protein intake for dinner.” Check out our healthy salad recipes for all the filling inspiration you need.
A smoothie or soup
Liquid lunches can be nutritious, but you might find that they don’t leave you as satisfied throughout the afternoon.
“Liquid lunches can be less satisfying as they often require very little chewing. Chewing, eating speed and the physical structure of food all play a role in how our bodies register fullness, and liquids can sometimes be consumed much more quickly than solid meals,” says Nichola.
Plus, your smoothie or soup might also be lacking in nutrients which your body needs to keep your energy up.
“A fruit smoothie might provide plenty of vitamins, antioxidants and some fibre, but if it's predominantly fruit and liquid, it may be relatively low in protein, fat and overall energy. Similarly, a vegetable soup might be packed with nutrients but contain very little protein or carbohydrate, meaning you could find yourself reaching for a snack an hour later,” says Nichola.
To make your soup more filling, try adding lentils or beans and enjoy it with wholegrain bread, or make a smoothie with natural yogurt, oats, berries and nut butter.
A ‘healthy’ lunch after an intense gym workout
Ok so you’ve nailed the lunch itself but if you trained in the morning or completed a gruelling workout at lunch, you might need to fine tune your meal to support your workout recovery.
“Depending on the type, intensity and duration of your workout, your body may need additional carbohydrates to replenish glycogen (sugar) stores and protein to support muscle repair and recovery,” explains Nichola.
Although your appetite might drop temporarily after exercise, this doesn't necessarily mean your body doesn't need refuelling.
“Hunger may increase later in the afternoon or evening. For example, if you've been for a 45-minute run or completed a strength-training session, a salad might not provide enough energy to support your activity and keep you satisfied. Include a good source of protein alongside carbohydrates after exercise. This could be a chicken and avocado sandwich on wholegrain bread, a rice bowl with salmon and vegetables or a jacket potato with beans, cheese and salad,” adds Nichola.
Don’t forget to replace any fluids lost through sweating too.
Ham sandwich with white bread and a bag of crisps
A nostalgic classic and while there’s substance, there’s very little fibre in this lunch. In fact you may get around 1 to 2g of fibre; a far cry from the recommended 30g of fibre per day. As it stands, UK adults get an average of just 16 to 18g per day, according to the British Nutrition Foundation.
Fibre can help with fullness and is important for gut health. “Some fibres absorb water and form a gel-like substance in the digestive tract, which can slow digestion and help prolong feelings of fullness. Fibre-rich foods also often require more chewing and add bulk to meals, both of which can contribute to satiety,” says Nichola.
“Look for wholemeal, seeded or rye sourdough bread as an easy way to increase fibre,” says Sasha Watkins, registered dietitian and Head of Health at Mindful Chef.
Aside from the fullness factor, Sasha recommends keeping your intake of processed meat, such as ham, to a minimum.
“Processed meat has been linked to an increased risk of bowel cancer, and it’s often high in salt. UK guidance recommends eating no more than around 70g of red and processed meat a day. That’s roughly two or three slices of ham, so it’s worth mixing up your fillings.”
Plus, this lunch also lacks ‘good’ fats. Instead, crisps contain saturated fat – the type of fat that can lead to high cholesterol levels. While neither fat will keep you fuller, one does trump in the other in terms of health benefits.
“The type of fats we’re eating matters; the key is to focus on unsaturated fats which are found in foods such as avocado, nuts, seeds, olives, oily fish and olive oil,” says Sasha. These fats can actually support your heart health.
“A small handful of nuts and olives alongside your lunch is an easy way to include healthy fats that’ll help you feel full throughout the afternoon.” We've rounded up the best healthy sandwich recipes for more ideas, from chicken wraps to falafel-filled pitta breads.
Two wholemeal rice cakes with avocado and chicken
Carbs? Tick. Fibre and good fats? Tick! Protein? Tick! You’ve nailed the perfect lunch right? The components are there, but is it enough food to stop you raiding the fridge in an hour or two? If you’re hungry very soon after eating or struggling to concentrate, you might simply not be eating enough.
“Rice cakes are relatively low in energy, so you may find yourself hungry again quite quickly which can lead to making less healthy choices as your energy crashes,” says Sasha.
“To make this more satisfying, try adding some vegetables, boiled eggs or hummus on the side, or swapping the rice cakes for rye bread or a wholemeal wrap. You could also add a sprinkling of nuts and seeds on top.” You could try our spiced chicken and avocado sandwich for a delicious alternative.
Of course, there’s no single portion size that suits everyone as it depends on your activity levels, body size and general appetite.
No lunch because you’re fasting
Fasting has been given a health halo on many occasions, dubbed as a key way to lose weight and boost longevity. But you might not reap the benefit of skipping lunch if you end up gorging later on.
“Skipping lunch might seem like an easy way to reduce calorie intake, but it can leave you feeling irritable and struggling to concentrate, particularly if you have a busy afternoon,” warns Sasha.
“It can also lead to intense hunger later on so you’re much more likely to reach for highly processed or high sugar snacks later on in the day.”
If you are trying to lose weight, balanced meals are best; include protein, fibre-rich carbohydrates, vegetables and healthy fats at lunch to keep you energy up and to keep you full.
“If you’re taking weight loss medications, go for smaller, lighter meals and healthy snacks to graze on throughout the day instead. Good options include boiled eggs, mixed nuts and seeds, a piece of smoked salmon on wholegrain toast, cottage cheese and crackers or a bowl of quinoa or grains topped with fresh cucumber, tomatoes, tuna and avocado.”
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Lucy Gornall
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