The other day I experienced something awful. Lunch came and I was unprepared.

I sat here at 12:17 wondering where on earth I would go to find lunch. I pulled up yelp and literally searched for “food” near me.

After this ordeal was over I thought of how awful it would be to find myself in this situation every day. EVERY DAY. I don’t know how people manage.

That is why I wanted to compile a list of suggested items for you to eat when you’re either 1) out and about or 2) in need of a meal stat.

No Lunch For Today?

Paleo On The Fly

Before I jump into specifics, I want to provide you with some general information on what to look for when grabbing items.

Focus on the macronutrients: protein, fat, & carbohydrates.


Protein: Tuna, Prosciutto, Lunch meat, Bacon, Nuts, Seeds, Beef Jerky, Boiled eggs

Healthy Fat: Avocado, Olive Oil, Olives, Coconut Milk , Coconut Oil, Ghee, Bone Broth , Nut Butters

Carbohydrates: Banana, Greens, Sweet potato, Yams, Carrots, Beets, Fruits

Now lets get started with some establishments that frequent many shopping centers:


Organic Spinach/Salad Blend, Avocados, Bananas, Apples, Berries, Baby carrots

Hamburger Patty, Applegate Hot Dogs, Lunch meat

Luna Bars, Kit Bars, Raw nuts,  canned olives, canned tuna


Black Coffee

Banana, Apple

Protein Box (minus the peanut butter, fake bread, fruit soaked in chemicals, and cheese. If you’re ok with a little added junk then the fruit is fine. Otherwise…you pay about $8 for a boiled egg)

(if you’re lucky enough to have these in your local Starbucks)

Nut Mix (aim for nuts with no added sugars. No dextrose, sucrose, etc. The less ingredients the better!)


Chicken Cobb Salad with lemon,/salt,/pepper for dressing (minus cheese)

Chicken Cobb Salad with avocado with lemon/salt/pepper for dressing

Classic Salad with lemon/salt/pepper for dressing

Classic With Chicken add lemon/salt/pepper for dressing

Steak & Egg on Everything Bagel (ask for lettuce instead of bagel and omit the cheese)

Summer Fruit Cup (be sure that they aren’t soaked in any preservatives or added sugar)


Woodstock Organic Nuts (almonds, pistachios, walnuts)

Back to Nature Nut Mixes

Lara Bars, Kit Bars, Justin’s Almond Butter Packs

Lunchmeat, Fresh Fruit, Raw carrots


Grilled chicken, guacamole, pico de gallo, and greens (if they have it)

Grilled steak and salsa with raw cucumber and greens


Grilled chicken, raw veggies (or grilled in olive oil), salad

These restaurants and stores listed have a lot more to offer than we sometimes realize. While this list doesn’t cover a vast number of locations, it provides practical examples on what to aim for.

Overall, focus on having the healthy fats , enough lean protein, and plenty of vegetables.

So go forth and make good choices. I trust that you’ll be more prepared when that lunch hour rapidly approaches and you find yourself in need.

Thanks for reading!


Thanks for reading! If you found value in this, it would mean a ton to me if you hit one of those fancy share buttons down there.
Consultant/Recipe Developer: Cristal is a Human Services Consultant by day and a Paleo Recipe Developer by night. Her passion is for people to be happy, successful, and feel great. You can connect with Cristal on her , , and follow her newest recipes on .


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