Do you dread packing lunches
? Does packing a brown bag seem like a never-ending exercise in blah-dom? It’s
like groundhog day packing the same pb&j and baby carrots day in and day
out.
It’s easy to get into a lunchtime ritual that is packed with equal parts boring and panic when you’re not sure what to take. But it pays to pack a lunch -- eating out usually costs you more (in calories AND money). A typical fast food meal of large fries, a cheeseburger and soda can have about 2,100 calories and 100 grams of fat.
Stock Up on the Right Stuff
To make sure you don’t have last minute stress trying to figure out what to take for lunch, stock your fridge and pantry with less expensive, healthy foods like hard-boiled eggs, peanut butter, tuna, vegetables and beans.
It’s easy to get into a lunchtime ritual that is packed with equal parts boring and panic when you’re not sure what to take. But it pays to pack a lunch -- eating out usually costs you more (in calories AND money). A typical fast food meal of large fries, a cheeseburger and soda can have about 2,100 calories and 100 grams of fat.
Stock Up on the Right Stuff
To make sure you don’t have last minute stress trying to figure out what to take for lunch, stock your fridge and pantry with less expensive, healthy foods like hard-boiled eggs, peanut butter, tuna, vegetables and beans.
And lunch meats are
convenient and often low in fat and calories, making them a solid lunch
selection; however, they can have high sodium, so read the label. A daily value
of less than 20 percent is best. Be sure to avoid or limit high-fat luncheon
meats like salami, corned beef, or liverwurst. Items with 13g fat or more are
considered high in fat.
Tips for Packing Lunches:
·
Use reusable containers. It saves money and it’s better for the environment.
·
Keep it
cold. To keep your lunch cold, pack
it with re-freezable soft ice packs or even frozen water bottles or juice
boxes. You can prepare your food the night before and keep your whole lunch bag
in the fridge overnight, and use an insulated bag if you can. Keeping your food
items cold is especially a good idea if you are packing anything perishable,
such as meats, dairy and leftovers. These foods can harbor harmful bacteria if
left at room temperature for more than two hours.
·
Ban the boring bread. Use whole-grain choices, like pita pockets, tortilla
wraps, hot dog buns, flatbread or mini bagels. Or try flaxseed chips,
crispbread, pumpernickel, muesli or dark rye. Bread can be high in sodium and
added sugar, so take a look at the labels.
·
Prep
work pays off. Pick times during the
week when you have some extra time to wash and cut fruits and vegetables in
advance so they’re ready for packing. Most cut fruits and vegetables will keep
for two to three days. If they’re easier to access, it’s more likely you will
choose to eat these rather than chips or other unhealthy snacks.
·
Sassier
salads. Chicken, egg, farro
and quinoa are all tasty, healthy ingredients for your salad. You can prep the
salad ingredients separately and then throw them together each day to prevent
sogginess.
·
All
about the base. Toast some bread and try an interesting
base layer of ricotta, avocado with lemon, hummus or Greek yogurt with a honey
drizzle. Top at lunchtime with your choice of any of these: sautéed mushrooms,
peaches, arugula, spinach, cucumber, roasted peppers, radishes or sliced
figs.
·
Surprising sides. Slice up jicama or green and red pepper strips; or,
pack sugar snap peas, a side of almonds or whole grain crackers and sliced
cheese. Dish out hummus with pita chips and carrots, bag some popcorn or layer
some Greek yogurt with berries and honey. Make fruit kabobs or slice a kiwi in
half and eat it with a spoon.
·
Blaze a trail mix. Store-bought granola or trail mix can be high in
fat, salt and calories. But trail mix can make a great substitute for salty
snacks like pretzels and potato chips. Make your own to control the content and
quantity. Choose almonds, peanuts, pistachios, dried apples, cranberries,
pineapple, blueberries, raisins, shaved coconut, pumpkin and sunflower
seeds.
Trying new recipes doesn't need to be a complicated
process. The internet is filled ideas for sandwiches, salads, and more
creative options. Here are a few lunchtime options to try:
·
Salad mix mash. Combine finely chopped hard-boiled eggs and a
tablespoon of capers or diced pickles with Dijon mustard and mayonnaise. Spread
it on a slice of multigrain bread. Blend drained canned tuna, chopped celery
and red onion, mayonnaise and lemon juice. Spread that on the other slice of
bread. Add chopped dill and mash together when ready to eat.
·
Roll-up. Mash an avocado with lemon juice, and then spread
it on a thin, whole-wheat tortilla. Top with cooked and crumbled turkey bacon,
chopped tomatoes and arugula. Roll up and wrap in parchment or wax paper to
pack it up.
·
Not-so-basic beans. Whisk 1 part lemon juice to 2 parts olive oil; season
with black pepper. Add finely chopped green onion and let it sit for a few
minutes. Then toss with 1 can of rinsed garbanzo beans, feta cheese crumbles,
cucumber chunks, and chopped fresh dill or parsley. Pack with multigrain pita
chips or pockets. You could also add a can of drained tuna or chicken for more
protein.
Viktoria Rill