Healthy Lunch Time Swaps
When I was asked to write this article I gave it some thought. Why do you need to swap what you’re eating?
Swap for what? Dust?
Presumably you have watched my video series and read some of my other articles so you are starting to get a better grasp of what a healthy lifestyle looks like and are maybe a little relieved to discover that it’s not as complex or restrictive as you had led yourself to believe.
A single stick of celery and a ryvita with a thin coating of cottage cheese just isn’t going to hold it and it’s boring so why punish yourself?
So, what should a healthy lunch look like?
It should look pretty similar to your other main meals of the day.
- A good portion of protein dense food, ideally about the size of your hand
- A good serving of veggies and maybe a piece of fruit
- Healthy fats in moderation and a good portion of starchy carbohydrates
Of course, you might be at work and not have access to the kitchen. This is where planning and food prep come into play.
Batch cooking foods so that you have bases for packed lunches like, grilled vegetables, cold rice, couscous, quinoa. Cold cuts of marinated meats and so on. If you have heating facilities at work, even better.
Here’s a few examples:
- Rice and peas, with spinach, peppers and piri piri chicken, dressed with a small glug of olive oil.
- Baked potato, tuna and salad
- Smoked salmon, feta, avocado and rocket dressed with balsamic vinegar
- Lentil dahl with chickpea masala, peas and onion
See, really simple but tasty meals that are really easy to put together if you have done a little prep earlier in the week.
If eating out, maybe at the work’s canteen, choose something tasty that has protein and fibre which will fill you up and keep you going all afternoon. Just avoid ‘greasy spoon’ type foods or fast food junk from the usual places.
Your new healthy eating lifestyle shouldn’t be a source of stress or anxiety you should be in a healthy mindset and making wise choices out of habit.
If you have come from a background of unhealthy living and yoyo dieting it can be hard to break those old habits and indoctrinated attitudes but nothing worth achieving ever happened without a little effort.
Lastly, drink water. It’s a lot harder to maintain energy levels and mental clarity if you are dehydrated and thirst is often mistaken for hunger and may lead you to make unwise choices.