Refuel your body with nutritious and energizing meals during your lunch break to carry you through the work day. Preparing a packed lunch at home for work allows you to maintain a healthy, balanced diet because you can easily control what you eat. Strive to incorporate at least three of the five food groups in your meals, including whole grains, vegetables, fruits, dairy and protein. Furthermore, brown bag lunches are more economical than most takeout orders, which cost an average of $8 per meal. Liven up your midday meal with some inspired packed lunch ideas that are both tasty and cost effective.
Go Meatless
Skip the meat and opt for a completely vegetarian lunch for a healthy midday meal. Microwave a vegetarian burger and serve it on a whole-wheat hamburger roll. Top the burger with your favorite condiment, such as barbecue sauce, or add avocado strips or crunchy bean sprouts for some extra vitamins and minerals. There are a number of vegetarian and vegan food products available in the frozen food section of your local supermarket that make great hot lunches for work. Be sure to read the food labels on the products before purchasing and look for cholesterol-free, low-fat meals. Another vegetarian lunch option is a whole-wheat pasta salad, mixed with vegetables like corn, diced tomatoes and shredded carrots.
Reinventing the Sandwich
Swap out ordinary white bread and high-sodium lunch meats for some healthier sandwich ingredients. Buy whole wheat or whole grain breads, tortillas or pita pockets for the base of your sandwich. According to FamilyDoctor.org, these products contain more complex carbohydrates and fiber than white breads, helping you feel full longer. Fill your sandwich with lean varieties of turkey, chicken or ham. Avoid deli meats that are high in sodium or fats, such as salami or bologna. Make a vegetarian sandwich by spreading pureed cottage cheese with garlic and chives across a whole wheat bagel and topping with sliced tomatoes. Or smear creamy hummus on a whole wheat tortilla and fill with generous portions of sliced vegetables.
Build a Salad
A fresh salad makes a wholesome, filling lunch. According to registered dietitian Roberta Duyff at the American Dietetic Association’s EatRight.org, dark leafy greens are excellent sources of nutrients like vitamin C and beta carotene. For example, romaine lettuce contains seven times the levels of vitamins A and C than iceberg lettuce. Although lettuce is a low-calorie vegetable, brown baggers should avoid unhealthy salad toppings. Stay away from creamy dressings like blue cheese and Caesar. When packing your lunch for work, fill a separate container with a low-calorie dressing, such as a low-calorie vinaigrette. Using the lettuce as your base, build a salad that incorporates some essential vitamins and minerals. For instance, add a serving of black beans, kidney beans or chickpeas for some protein. Load your luncheon salad with a colorful array of chopped veggies and a light sprinkle of cheese.
Economical Portions
Clemson University Cooperative Extension Service reports that brown-bag meals from home typically cost less than commercially-sold food items. Plan your lunch ahead by cooking extra portions of dinners, such as casseroles, stews and soups, that you can refrigerate or freeze in transportable containers to bring to work. Portion out and pack a serving of spaghetti and meatballs into a container for tomorrow’s lunch before you serve the meal that night for dinner. Buying food in large quantities can also save you money in the long run. Purchase cheese, vegetables, fruits and whole-grain crackers in bulk and separate them into individual-sized bags. Avoid the lure of the vending machine by packing some extra fruits and veggies for a mid-afternoon snack.
References
- Clemson University Cooperative Extension; Packing Lunches for Work or School; August 2008
- FamilyDoctor.org; Nutrition; How to Make Healthier Food Choices
- Eat Right; Let-tuce Keep You Healthy; Roberta Duyff
- “Fitness” magazine: Healthy Lunches Under 400 Calories
- Women’s Health.gov; Health Tip; Making Lunch Choices
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