May need to pack a lunch for many reasons, whether it’s to go to work or school, or just plan to stay out all day.
First of all, packing lunches saves money. Why waste money on overpriced dishes when you can cook them at home with better ingredients? Vegetables and healthy proteins, in particular, can be more expensive and hard to find when out and about. Using these foods as packed lunches will prevent you from consuming a lot of carbohydrates during the day. You can also give yourself a break on this. When you take the time to prepare your lunch, you are more likely to take a short break and sit down to enjoy it.
The following advice is provided by Lauren Slayton, a registered dietitian in New York City and founder of the Food Trainer Nutrition Counseling Center in New York City and author of The Little Book of Thin.
Buying the right lunchbox
The box lunch style lunch box keeps things separate, sealed, and is great for lunches that are needed “on the go” at work. Mason jars (note: glass jars with threads) are also great, and you can buy them in a variety of sizes to hold yogurt, berries, chopped vegetables, or salads. If you prefer a hot lunch, either bring a container that can be heated in the microwave or use an insulated container.
Pack enough food
Slayton said, “Don’t be too cheap – if it’s all great toppings, make sure to pack extra servings so the snack monster doesn’t come and find you in an hour.”
Use leftovers
Most dinners lend themselves to excellent lunches the next day. Either pack a portion of your dinner or change up individual items. For example, you can add grilled chicken or vegetables from the previous meal to your salad.
Don’t just switch to a new lunch
Repetition isn’t a bad thing. Slayton recommends a recipe for a “green protein cure” to her clients. The “treat” includes fats such as avocado, pumpkin seeds, hemp seeds, walnut oil, and more.
Curry salmon salad wrap
A layer of kale underneath your lunch might be a good way to coax yourself to consume dark greens. The salad packet is low in calories and can be a perfect stand-alone addition or a complement to other lunch items.
Serving size for 2.
Toppings
- 1 150ml can of wild salmon;
- 1/4 cup 2% plain Greek yogurt;
- 2 teaspoons curry powder;
- 1 teaspoon lemon juice;
- 2 kale green leaves, stems removed
How to
Combine salmon, yogurt, curry powder, and lemon juice in a medium-sized bowl. Lay each kale green leaf flat and place the salmon salad evenly in the center of each leaf. Roll up the salad wraps in the same way as the pancakes.
Per serving (per packet): 162 calories, 18 g protein, 5 g carbohydrate, 3 g fat (2 g saturated fat), 49 mg cholesterol, 1 g fiber, 1 g sugar, 329 mg sodium. The calories from fat account for 17% of the total.
Egg salad with avocado
This is a perfect lunch to pack in a “lunch box” with extra veggies and crispy rye crackers.
Serve 1 person.
Ingredients
- 1/2 medium avocados;
- 2 hard-boiled eggs, peeled and chopped;
- 1 teaspoon fresh lemon juice;
- Fresh basil, torn or chopped;
- A pinch of salt.
How to
Pull the avocados out of their skins and place them in a medium bowl and mash them with a fork until they are quite fine in texture. Add the eggs, lemon juice, basil, and salt and toss to combine. If you prefer a smoother egg salad, use a fork to mash the eggs and avocados together.
Per serving: 250 calories, 24 g protein, 10 g carbohydrate, 23 g fat (6 g saturated fat), 372 mg cholesterol, 8 g fiber, 2 g sugar, 152 mg sodium. The calories from fat are 48%.
Mason Jar Asian Chicken Salad
Mason jars are excellent for packaged salads. The recipe calls for grilled chicken and bagged broccoli, so it doesn’t make for a quick salad pairing.
Serving size for 1 person.
Toppings
- 2 tablespoons Japanese carrot and ginger salsa;
- 1/2 cups chopped rotisserie chicken (you can use leftover rotisserie chicken, skinless);
- 1 cup broccoli;
- 1 tablespoon toasted sesame seeds.
How to
Place the ingredients in the Mason jars in the order listed and seal with the lids. When it’s time for lunch, shake the Mason jar well and start serving.
Per serving: 300 calories, 26 g protein, 17 g carbohydrate, 17 g fat (3 g saturated fat), 63 mg cholesterol, 6 g fiber, 3 g sugar, 281 mg sodium. The calories from fat are 49%.