Packing your own lunch is a smart way to control calories and save money. What you pack for lunch depends on whether you have access to a refrigerator or microwave at work. If you don't have a place to keep your lunch chilled, pack foods that resist spoilage. You should keep foods below 40 degrees Fahrenheit or above 140 F to prevent spoilage.
Refrigerator Plus Microwave Meals
If you have a refrigerator and microwave at work or school, you can pack healthy leftovers from dinner. Plan ahead and make extra portions of lean proteins, vegetables and whole grains for your lunch. Salads and fresh fruit add extra vitamins and few calories. If you don't have leftovers, hard-boiled eggs and fresh vegetables make a nutrient-rich, no-fuss meal. If you live close to work, a low-calorie prepackaged frozen meal is a quick solution for extra-busy days.
Vacuum Bottle Meals
Vacuum or thermos bottles will keep soups or stews hot for several hours. Take leftover soup, stew or chili and microwave it in the morning before packing it for lunch. Pastas with low-fat tomato or vegetable sauce, stir fries with rice, vegetables and lean meat or tofu or Indian dals with pilaf can also fit in a wide-mouth vacuum jar for a low-fat lunch. Another option is a homemade smoothie with a side of fresh vegetables.
Spoilage-Resistant Meals
If you don't have access to a refrigerator, avoid eggs, meat, milk and dairy-based spreads unless specifically packaged to resist spoilage. Fresh fruits and vegetables, nuts, nut butters, breads and vacuum-packaged foods, such as individual packets of soy milk, peanut butter or water-packed tuna will stay fresh at room temperature. Pack sandwich ingredients, such as slices of whole-grain bread, cheese or nut butter and vegetables, in separate sandwich bags so they won't get soggy. Green salad garnished with nuts, cheese and low-fat dressing, bean salad and pasta salad are good spoilage-resistant lunches. Mix protein powder with a package of soy milk to add a protein boost to a meal of fresh fruits and vegetables.
Beverages
Bring your own beverages to avoid the expense and temptation of sugary sodas. Plug an inexpensive immersion heater into a outlet and submerge it in a mug of water to boil water for an antioxidant-rich cup of green tea or a caffeine-free herbal tea. Mix a small, single-serving packet of pure fruit juice with water for a satisfying cool drink or keep single serving packets or cans of vitamin-rich vegetable juices in your desk or backpack. Bring your own reusable water bottle to work or school and sip water throughout the day to reduce hunger and help you stick to your diet.
References
- Food Safety and Inspection Service; USDA Offers Picnicking Tips for Summertime Food Safety; June 2002
- Women and Weight Website; 12 Healthy Brown Bag Lunches: Part 2; Lori Pirog
- HealthyBrownBag.com: Superfood Lunch Ideas
- Science Daily; Drink Water to Curb Weight Gain? Clinical Trial Confirms Effectiveness of Simple Appetite Control Method; August 2010
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