Spoon up lunch.

Prefer to slurp your lunch on a spoon? Soup—either canned (opt for lower-salt varieties to keep sodium in check) or homemade is a great lunch option. Try my Non-Dairy Cream of Mushroom Soup or my Longevity Soup. Another good choice: Yogurt parfaits. Pack a yogurt and separate containers of chopped fruit, seeds, nuts and granola for layering on top. You can choose between Greek or traditional—note that Greek yogurt is a bit tangier than traditional but contains about twice the satiating protein. Here’s a general parfait formula you can follow.