How Many Calories Should Lunch Be?


Maintaining a healthy diet involves understanding the importance of portion control and the number of calories consumed. Lunch is a very important meal because it provides the energy required to power through the rest of the day.

However, answering the question “How many calories should lunch be?” can be tough. 3Natives is going to dive into the factors and guidelines you should consider to help you strike the right balance when it comes to the number of calories in your lunch meal.

Understanding Calorie Needs

The number of calories an individual needs per day varies based on several factors, including age, gender, activity level, and body type. The average adult typically needs around 2,000 to 2,500 calories per day to maintain their weight. However, this number is not necessarily what you should be basing your meals on. The number of calories you should eat per day fluctuates on personal factors.

Calorie Intake Factors

There isn’t a one size fits all number of calories you should be consuming for lunch. On top of age, weight, gender, and lifestyle, there are other things to consider.

Overall Calorie Intake

To determine how many calories you should consume for lunch, it is important to consider your total daily calorie intake and needs. If you want to maintain your weight, you should have an even amount of calories throughout your meals. With that being said, this still differs between people.

For example, if you consume around 2,000 calories a day, a balanced lunch might consist of approximately 500 to 700 calories.

As mentioned earlier, overall calorie intakes for a full day can differ greatly depending on age, gender, and lifestyle. A 65-year-old woman that sits for most of the day should consume fewer calories in a day than a 28-year-old man that works out daily.

Health Goals

If you have specific health goals such as weight loss or muscle gain, your lunch calorie intake should be adjusted accordingly. Eating fewer calories is often necessary for weight loss, while eating more calories may be required for muscle gain.

We don’t recommend that you eat too few or too many calories without consulting a registered dietitian or nutritionist first. They can help you develop a personalized plan to help you meet your goals.

The Foods You Eat

While counting your daily calories can be helpful for general guidance, that is not what is most important. The quality and composition of your lunch are much more important.

Eating whole, unprocessed foods such as lean proteins, fruits, vegetables, whole grains, and healthy fats is recommended. These foods are nutrient-dense and provide essential vitamins, minerals, and fiber.

These types of food are great lunch options because they are healthy, and if you are focusing on calories, these types of food will be lower in calories when compared to fast foods or other foods that are high in fat.

An acai bowl, wrap, or salad is healthier and will fill you up more than a large side of fries or a couple of slices of pizza. What’s even better is that those healthy items will likely have fewer calories as well. You can find several healthy lunch options at 3Natives!

Tips for a Balanced Lunch

Portion Control

Instead of worrying about how many calories you’re consuming, you should focus on portion control. Dividing your plate into sections can help visualize the appropriate proportions of different food groups. We recommend you fill half your plate with vegetables, one-quarter with lean proteins, and the remaining one-quarter with whole grains or complex carbs.

Sticking to certain portions of food types can help prevent you from overeating. Overeating can lead to unhealthy habits and consuming too many calories. Not only should you watch your portions, but you need to stay adequately hydrated by drinking water throughout the day. It can help control your appetite and prevent overeating.

Eat Mindfully

Being mindful and eating slowly can help you recognize when you’re full. This can prevent you from overeating. Pay attention to your hunger and satiety cues to avoid unnecessary calorie consumption.

Mindful eating is often associated with a better quality diet because you’re more focused on what you’re consuming. Mindless eating can lead you to overconsume and can increase your calorie intake.

Eat a Variety of Food

Eating different types of food can help get you all of the nutrients you need in a day. Try different recipes and food combinations to make your lunch more enjoyable and exciting. Eating the same sandwich every day can get tiresome and it might not be helping you get the nutrition you need.

Hopefully, this guide help you learn a thing or two about the question “How many calories should lunch be?” and other healthy eating habits.

If you’re looking for a healthy and delicious lunch, 3Natives has several amazing lunch menu items. We have healthy lunch items that are full of vitamins, nutrients, protein, fiber, and healthy fats. This includes our salads and wraps.

You can also consider acai bowls or smoothies as part of your lunch. No matter what you want, you’re sure to find something perfect to enjoy at lunchtime.

Whether you want something sweet, savory, cold, hot, or anything in between, we have lunch choices for everybody. Stop in at your local 3Natives in Florida or Oklahoma and enjoy some delicious lunch that meets your daily calorie goal.