Lunches for both kids and adults are often eaten on the go. Planning well-balanced meals that can be packed to eat at work or school in a limited amount of time poses a number of challenges. Experiment with new ideas for healthy lunches that can suit a variety of palates, fit into a lunchbox, and work well at room temperature.
Salads
Cold salads are a practical and nutrition-packed lunchtime option. While you can choose traditional green salads, you could also opt for a grain or bean salad. Grain salads, including pasta salad, quinoa salad, or couscous salad, are a filling way to add whole grains to your diet. Bean salads, like a black bean or chickpea salad or a simple lentil salad, add protein; or you can opt for a salad with grilled chicken or fish, like a low-fat tuna salad, recommends EatingWell.com. Skip mayonnaise-based salads to make storage and packing easier and keep the total fat count low.
Sandwiches
Sandwiches are a lunchbox classic, but can get boring and may be high in calories and fat. Fitness Magazine recommends soy, chicken, fish, or lean steak for protein, but turkey and even pork can be a healthy choice. Look for whole grain bread, whole wheat wraps, or whole wheat pita bread to add fiber to your lunch. Experiment with different foods and cuisines, like a Vietnamese bahn mi or a barbecue with tempeh or tofu, to make your lunches varied and appealing.
Leftovers
If you have access to a microwave oven, leftovers are an easy and practical choice for a healthy lunch on the go. Soups, casseroles and even basic proteins work well in your lunchbox the next day. Bake extra chicken legs, or make a sandwich from leftover meatloaf, recommends GoodHousekeeping.com. Plan to cook extra portions, and even freeze single servings for an easy lunch option. If you don't have a microwave at work or school, insulated containers can help you to keep food warm throughout the morning.
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