It may be more convenient to head to the nearest fast food restaurant while on your lunch break, but packing your own lunch will increase your nutritional intake and can be just as quick to prepare at home. Fast food is often high in saturated fat, calories and salt, but homemade meals can be healthy and tasty. Making your own lunches to take to work with you can help you eat a more nutritious diet.
Black Bean Burritos
Black beans are low in fat and contain many different nutrients, including fiber and protein, as well as a small amount of iron. No salt added canned black beans can be used to prepare a healthy burrito in just a few minutes. Combine drained black beans with garlic powder, minced white onions and a sprinkle of cumin. Place in whole wheat tortillas, roll up and wrap in foil or place in a reusable lunch container. Pack a side of low-fat shredded cheese and chopped fresh tomatoes as nutritious toppings to add after heating your burrito in a microwave oven. Avocado is another nutritious and potassium-packed burrito topping. A piece of fruit and a carton of milk will complete your lunch.
Chef Salad with Cheese and Meat
Preparing a salad with a variety of ingredients can create a low-calorie and nutrient-dense lunch in one container. Place two or three cups of mixed greens, such as Bibb lettuce and spinach, in a container. Add your favorite chopped vegetables, such as cherry tomatoes, cucumbers, red onions, squash, broccoli and cauliflower. Complete the salad by adding sliced lean ham and low-fat pepper jack cheese. Low-fat vinaigrette or lemon juice can be nutritious dressings that prevent you from adding too much fat to your lunch. Fruit will add some additional fiber and nutrients to your lunch.
Tuna Sandwich and Fruit Salad
A can of tuna supplies protein and iron and can be used to create a nutritious sandwich. Prepare the filling ahead of time, but wait to add it to the bread right before eating to prevent your meal from getting soggy. Combine water-packed tuna with a squirt of mustard, 2 tbsp. of low-fat plain yogurt, minced red onion, chopped hard-boiled eggs and fresh dill. Spread on whole wheat bread at lunchtime. Serve with a fruit salad made with colorful fruits like cantaloupe, watermelon, strawberries, blueberries, apples and bananas.
Rice with Chicken and Vegetables
Preparing this dish as a meal the night before is an easy way to take a healthy lunch to work with you the next day. Steam brown rice and allow it to cool. Heat extra virgin olive oil in a large skillet or wok and saute carrots, peas, onions and red bell peppers until soft. Add cooled rice and shredded white meat chicken. Heat throughout and drizzle with low-sodium soy sauce. Place the cooled rice mixture in a reusable container and heat in the microwave on your lunch break.
References
- "Healthy Family, Happy Family: The Complete Healthy Guide to Feeding Your Family"; Karen Fischer; 2010
- "The Healthy Family Cookbook"; Hope Ricciotti and Vincent Connelly; 2004
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