Pack a 'Goo-Free' Lunch (That's Good and Good for You)
Energize your afternoon with healthy options.
In my early career days, I worked in a downtown office.
I dressed “business casual” with moderate-high heels, pencil skirts, and nylons. I paid for parking. I worked in a cubicle and spent a lot of time in conference rooms with other corporate office employees and consultants.
Professionally speaking, I was moving up, made good money, and was “playing the game”.
And I ate out for lunch at least twice per week.
Sometimes I grabbed fast food with coworkers who needed to get out of the office. Other times, I had business lunches at sit-down restaurants to talk business and schmooze.
I ate out way more often then I should have.
But, when I returned to the office, afternoon meetings were a struggle and those pencil skirts got tighter.
“Food Coma”…
…is that heavy, sluggish feeling you get after a big meal that your body struggles to digest while you are trying to do other things (like think or talk coherently).
I tried to be more consistent with “brown bagging” my lunch more days of the week — partly to save money, partly to eat better — but would inevitably get invited to eat out with coworkers.
When you’re a busy professional (even if you work remotely, these days), it’s really tough to make a healthy, quick, and satisfying lunch when Slack or Teams is on fire, your inbox is exploding, and your meeting schedule is back-to-back-to-back all day long.
So what’s a busy professional to do?!?
Lunch
Lunch is where a lot of people trip up. Breakfast is easy. Dinner gets attention.
But lunch? Lunch sneaks up on you when you're already tired and busy — and the easiest options are usually the worst ones.
If you're trying to avoid ultra-processed foods ("Goo"), this midday meal can feel like a minefield. But it doesn’t have to be.
Goo-Free lunches can be quick, realistic, and delicious with just a little strategy.
What Makes Lunch So Tricky?
Most grab-and-go foods are packed with Goo: processed seed oils, added sugars, thickeners, preservatives, and flavor enhancers.
Even "healthy" store-bought salads and wraps tend to sneak in sweet dressings, refined grains, emulsified sauces, and processed cheese products.
When you’re short on time, hungry, or just not in the mood to cook, these packaged foods can feel like the only option.
But you might feel pretty crappy afterwards.
Puffy eyes, brain fog, thirst, and fatigue… sound familiar?
That’s Goo in your lunch.
The Formula for a Goo-Free Lunch
You don’t need to overthink it.
A satisfying lunch is built on these few simple components:
Protein to keep you full
Healthy fats for energy and flavor
Veggies for fiber and freshness
Fiber to slow digestion (and keep you regular)
If you can batch-cook a few things in advance (roast chicken, hard-boiled eggs, a pot of quinoa or beans), you can mix and match meals in minutes.
But even without prepping, there are solid no-cook options too.
Healthy meal prep is all about combining ingredients that are balanced and satisfying.
…and try to avoid a lot of sugar or sweet foods that just lead to sugar highs and lows.
8 Easy ‘Goo-Free’ Lunches
These are the kinds of things I love to throw together when I want something quick, Goo-Free, tasty, and satisfying:
Sardines, Crackers, and Cheese
A tin of sardines in olive oil, a handful of gluten-free or whole-seed crackers (or a homemade bun), and a few slices of sharp cheddar or gouda. Add olives or pickles on the side if you’re feeling fancy.
Sardines are high in omega-3s, protein, and calcium — and they’re shelf-stable.
GORP (Good Old Raisins and Peanuts)
This old-school trail mix still holds up even if your trails are between conference rooms or coffee shops.
I mix roasted peanuts (unsalted or lightly salted) with unsweetened raisins, dried apricots, or dehydrated bananas. Toss in cashews, sunflower seeds, or coconut flakes if you want to level it up.
Carrots/Apples & Peanut Butter
Sometimes I swap in celery or apple slices, depending on what’s in the fridge.
If you’re craving something sweet, throw on a few raisins. This crunchy-creamy little combo gives you fiber, fat, and just enough natural sweetness.
Upside-Down Salad
Start with the dressing at the bottom of your travel container: olive oil, vinegar, mustard, or lemon juice. Then layer in protein (grilled chicken or canned tuna), chopped veggies, and finish with lighter greens on top. When it’s time to eat, just shake it up.
Leftovers Bowl
I do this all the time with leftover roasted veggies, a scoop of beans or cooked meat, and a drizzle of vinegar or tahini. Add a spoonful of sauerkraut or chopped avocado if you’ve got it.
Hummus & Veggie Wrap
Use a large lettuce leaf or nori sheet instead of a tortilla. Fill it with hummus, grated carrots, sliced cucumber, leftover chicken, and herbs like cilantro or dill.
Hard-Boiled Eggs, Veggies, & Crackers
I’ll slice up two eggs, sprinkle with salt and pepper, and pair with baby bell peppers or cherry tomatoes. A few crackers or unsweetened plantain chips on the side makes it feel more like a meal.
Cheese, Olives, Nuts, & Tomatoes
This nutrient dense meal is packed with flavor, protein, healthy fats, and energy to keep you going with a very low carbohydrate profile to fend off food coma and avoid that “overfull” feeling you might get with a larger bready lunch.
Add Flavor (Without the Goo)
Processed food is literally engineered by Food Scientists to be hyper-palatable.
So, you may be accustomed to flavor explosions from artificial additives, natural flavors, sugar substitutes, and other ingredients that make real food taste bland.
To kick it up a notch without the Goo, here are some suggestions for adding more flavor with healthy options.
Vinegar
A splash of vinegar can transform everything from cooked lentils to roasted potatoes. Try red wine, balsamic, or apple cider vinegar over warm veggies or cold grains for a tangy finish.
Mustard
One of my favorite fridge staples. Look for stone-ground or Dijon varieties with no added sugar or thickeners. A spoonful can go into salad dressings, wrap spreads, homemade salsas, or even a simple egg salad.
Nuts and Seeds
Toasted sunflower seeds, pumpkin seeds, and chopped almonds go a long way. A sprinkle on top of a salad or bowl gives you crunch and flavor. I keep salted versions on hand for dishes that need that little extra kick.
Beware to avoid nuts or seeds that are sweetened or glazed.
Olives
With many varieties available, olives are a naturally rich in flavor, Goo-Free ingredient that will add depth to otherwise plain dishes. I love tossing them into salads, adding them to sautéed vegetables, or serving them with cheese and nuts.
They’re also really great on pizza!
Customize Lunch for Your Food Philosophy
Whether you're low-carb, gluten-free, or keto, you can make Goo-Free lunches that work for your body and your preferences.
Here are some simple tips:
Keto
Base your lunch around protein and fat.
Tuna with mayo and avocado.
Salami rolled with cream cheese and cucumber slices
Swap crackers for cucumber rounds or pork rinds.
Avoid legumes and grains.
Double up on leafy greens, olives, and cheese.
Gluten-Free
Avoid foods with gluten, and read the labels to avoid foods with artificial ingredients that are intended to replace gluten.
Skip the gluten-free bread aisle (it’s just Goo in disguise).
Choose naturally gluten-free foods like hard-boiled eggs, rice, sweet potatoes, beans, veggies, and healthy protein.
Rice paper wraps, lettuce leaves, and nori make great alternatives to bread.
Low-Carb
You don’t have to go full keto to cut carbs.
Roast a big pan of veggies at the start of the week
Pair veggies with meats, eggs, or cottage cheese.
Cauliflower rice, spaghetti squash, and shirataki noodles are solid swaps for traditional grains or pasta.
🔥 Hot Tips! 🔥
If you have to eat out with coworkers, clients, or colleagues, and can’t choose the restaurant, see if it’s possible to get dietary-based modifications to dishes on the menu or opt for meals where you can easily identify most of the ingredients.
For example:
When ordering salad, ask for dressing on the side or request a fresh lemon wedge, or vinegar and olive oil as an alternative. Ask if the cheese was pre-shredded or just go for a crumbly cheese like feta.
With Mexican or Tex-Mex restaurants, skip the chips, tortillas, rice, goopy sauces, and melted cheeses. Instead, order freshly grilled fajitas with sautéed peppers and onions, and embellish with fresh pico de gaio.
With Asian restaurants, try the combination dishes that present you with grilled or steamed ingredients that are not buried in salty or sweet sauces.
Soup and salad is not always the healthiest option (because you can’t see what they put in the soup or the salad dressing). Instead, go for charcuterie boards, simple sandwiches (so that you can pick stuff out), or grilled chicken and veggies options.
And when in doubt, ask the restaurant service staff if there are specific ingredients added to foods on the menu that might make you sick.
Want to learn more about how to cut ultra-processed foods from your diet?
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If you’re not sure about a specific ingredient and want to learn more about whether it qualifies as Goo, leave a comment or reach out and ask me!
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