Every day at lunch, it’s the same thing… what are we going to eat today? Do you reach for the take-out menus?
I spend most of my time teaching people why they crave certain foods and how to listen to their bodies’ cues of hunger and fullness. But knowing what to eat to fuel our bodies for top efficiency is important too, so today I’ll address a topic that all working people deal with… what’s for lunch?
Brown bagging it is always the most cost efficient way, but thinking of tasty, healthy choices can be tough. We all occasionally succumb to ordering out and unless you have an organic restaurant nearby or one that cooks from scratch, you often end up with highly-salted, high-fat and overly processed food… not exactly the most nutritious fair.
Here are some lunch ideas – note that I always use a whole grain bread, wrap or pita because whole grains not only provide more nutrients, but better blood sugar stability and longer-lasting fullness. I also add fiber with fruit or vegetables or both, plus a protein source.
1. Veggie pizza- whole wheat pita pocket, marina sauce, 2% shredded mozzarella, topped with onion, eggplant, red or green peppers and black olives. Bake in toaster oven 10 minutes or until cheese melts.
2. Chicken wrap- grilled chicken, cut into strips, whole wheat wrap, romaine lettuce, sliced apple, honey mustard
3. Yogurt parfait- Vanilla Greek yogurt layered with fresh or frozen berries topped with low-fat granola
4. Turkey special- Turkey slices on whole wheat bread, swiss cheese, pear slices and thin slices of organic cranberry sauce (no high-fructose corn syrup in the organic)
5. Deli Roast Beef- Sliced roast beef on whole wheat roll, topped with cole slaw
6. Chicken Burrito- Refried beans, 2% shredded cheddar, cut-up left-over chicken, salsa and low-fat sour cream wrapped in whole wheat tortilla
7. Super salad- Dark green salad mix, sliced carrots, tomatoes, canned tuna (in water), dried cranberries, sliced onion with balsamic vinaigrette
8. PB Supreme- Peanut butter, banana slices on whole wheat cinnamon raisin bread (Ezekiel)
9. Egg salad- Hard-boiled eggs, mayo, yellow mustard, chopped onion mixed well and romaine lettuce on whole grain bread
10. Chicken salad- diced cooked chicken, sliced tomatoes, sliced cucumbers, black olives, chopped scallions, Italian dressing and dash lemon juice with 5 or 6 whole grain crackers
11. Cheesy berries- Whole wheat bagel topped with low-fat cottage cheese and raspberries or blackberries, sprinkled with cinnamon
12. Strawberry delight- top a whole grain roll with part-skim ricotta cheese, drizzle of honey and top with fresh strawberries
13. Porkwich- sliced pork tenderloin, mustard and cole slaw on whole grain bread
The most important part of brown bag lunches is planning. Making a grocery list on the weekend or whatever day gives you more free time will be the key to your success in packing yummy lunches. No one wants to figure out last minute what to throw into the bag. Remember, protein and fiber keep you full and satisfied the longest. The combinations are plentiful… these are just a few of my favorites. Enjoy!!