As adults, we get so busy at work that the last thing we want to worry about is what to pack for lunch. If you’re spending thousands of dollars on food per month, there are ways to eat healthily and spend less on food. Packing your lunch is one way to do this. You get total control over your portions. You also cook and assemble the food yourself. So you know, you are getting the best in nutrition! But what kinds of foods should you include in your packed meals? Below are our suggestions:
Eggs are very versatile food. You can add it to salads, as sandwich fillings or simply boiled if you’re watching what you eat. Eggs are packed with high-quality protein. Protein helps develop healthy, lean muscles. It also makes you feel fuller so you don’t overeat. From a simple salad to creating egg rolls, you can experiment with eggs so you don’t get tired of the taste.
If you’re packing eggs for lunch at work, always bring salt and freshly grounded pepper in a baggy. Eaten on its own, eggs are low in calories and very filling. But adding fresh slices of vegetables will boost its nutrient value.
Are you prone to snacking? Make sure you add more vegetable slices to your packed lunch. We recommend a combination of celery and carrot slices. Blanched cauliflower, broccoli and Brussels sprouts are great too! If you love chips, you can make your own kale chips instead of getting store-bought ones. You can eat vegetable slices with your own dips if you’re not a big vegetable eater. But don’t pile on the dressing! If you can, replace unhealthy snacks with healthier ones so you don’t consume more calories than you should.
When you’re busy at work, you want food that will energize you. Snacking on vegetable slices helps stabilize your blood sugar level so you don’t overeat. These vegetables are high in vitamins, minerals and antioxidants too!
Lean Cuts of Protein
Lean protein is part of a healthy meal. If you’re packing your own lunch, always add lean cuts of meat like chicken or turkey breasts or fish filets. These types of lean protein contain lower cholesterol than red meat. They are high in amino acids, essential vitamins and minerals. We recommend packing a generous slice of oily fish like tuna, herring or wild salmon.
Oily fish is a rich source of omega-3 fatty acids. This fatty acid improves brain functions and prevents heart diseases. It also cuts the risk of cancer. The nutrients found in oily fish are all you need to stay alert, healthy and efficient at work and beyond.
If you have a sweet tooth, ending the meal with fresh fruits will satiate your cravings for sugary treats. But don’t go overboard. Certain types of fruits contain high amounts of sugar. So go for sensible portions too. We recommend pineapples, watermelon, apples and grapes. These fruits are high in fiber, low in sugar and high in antioxidants and vitamins!