Working the night shift can take its toll on your body and weight. It often takes some adjusting to, as many restaurants and stores aren’t open when you’re stepping out for lunch. Fast food options and vending machines may quickly take over your meals. To manage your weight and eat a complete meal, pack your lunches and bring them with you to work. Store condiments, like salad dressing or sandwich supplies, in your work fridge to cut down on at-home preparation.
Green Salads
Green salads make for a healthy, low-calorie lunch. You can customize and make your own salad or buy a premade version from the grocery store. Start by picking your salad base -- spinach, kale or romaine. Add any variety of fruits or vegetables. Mangoes, apples strawberries, onions, tomatoes, celery and carrots all work well in green salads. Add protein sources, like walnuts, tuna or and chicken, for a more filling and complete meal. Top your salad with your favorite low-fat dressing or vinaigrette.
Pasta Salads
For a more filling meal, try a pasta salad. Pick a pasta for the base, or for a healthy spin, choose a whole-wheat pasta variety instead of white pasta. Whole-wheat pastas are more nutritious and satisfying, which will helps to keep you fuller, longer. Add in tomatoes, beans, onions, spinach, kale and peppers. For a more complete meal, add a protein source, like chicken, fish or seafood. Add vegetables raw or steam or saute them. Use a low-fat salad dressing, an oil and vinegar mix or make your own salad dressing.
Sandwiches
Sandwiches may be traditional, but making them with healthy ingredients gives them a new twist. Look for whole-grain bread instead of white, as it's more nurtitious. Try a few different types and decide which you like best. Choose lean, unprocessed lunch meats to add to the sandwich. Use avocado to replace mayonnaise -- it is similar in consistency, but a heart-healthy option. Add your favorite sandwich toppings, like lettuce, tomato, alfalfa sprouts and onion to complete your sandwich.
Leftovers
The easiest healthy lunch idea may possibly be bringing leftovers. Depending on what you prepared for dinner, it may be convenient for you to make enough extra to freeze or refrigerate for a few days. Soups, chili and stews can all be individually packaged and refrigerated until you’re ready to eat them. Make extra leftovers and bring them that evening or use at a later date.
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