Whether you're at work or at home for lunch, days and days of the same fare can leave you feeling uninspired. The usual sandwiches and soups are fine, but if you're hoping to eat healthier come lunch time, you needn't starve yourself. Instead, eating foods that are high in fiber and protein for the midday meal can help you stay full and satisfied to avoid mid-afternoon temptations. You can find healthy options everywhere from your own fridge to the drive-thru line.
Wraps and Sandwiches
When you picture a lunch, chances are that a sandwich takes center stage in most cases. While sandwiches can be a healthy choice for lunch, too often they are made with white bread and high-sugar ingredients, like peanut butter and jelly. Instead, look for lean ingredients, like turkey, vegetables and sprouts on whole-wheat bread. These increase your protein and fiber intake while keeping the caloric intake low. For a change, try making sandwich wraps with whole-wheat tortillas.
Salads
Salads can be eaten in place of a sandwich for lunch, but are sometimes woefully sparse. If you're planning on eating a salad for lunch, it must be more substantial than a simple green side salad. Add healthy ingredients that will help you feel full throughout the afternoon, like cooked beans and legumes, vegetables, lean meat like chicken or turkey and boiled eggs. Avoid fried toppings like chow mein noodles and select clear vinaigrette over creamy salad dressing to save on calories.
Leftovers
If you've saved food from dinner the night before, you can do more than simply placing the food in an airtight container to take for lunch. Dress up leftovers so you get a new meal for lunch, rather than a repeat. For instance, you could chop barbecued chicken to sprinkle over a salad, or slide on skewers with vegetables for a healthy kabob. Toss plain, leftover pasta with light Italian dressing and vegetables for a pasta salad. Or load a slice of meatloaf onto whole-wheat bread for a quick sandwich that uses up the leftovers in your fridge.
Fast Food
If you've had a hectic morning and must resort to eating fast food for lunch, know that not all burgers are created equally. Weigh your options carefully in order to choose the fast food meal that is the most nutritionally-sound. For instance, a whole-wheat sub layered with vegetables and lean meat is a better choice than a greasy burger. Or, opt for grilled chicken or a turkey burger to save calories over beef. Choose a baked potato or salad as a side instead of French fries, and fast food can be an occasional lunchtime indulgence.
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