Lunch
Whether at school or work, the aim is to refuel your body and keep up available energy until the next meal. Try and make sure you include some lean protein
and wholegrains to keep you feeling full and provide a slow release of energy over the afternoon. Options here are endless, from sandwiches and wraps to lovely fresh salads especially this time
of year.
The hard part is convenience and healthy ingredients, some suggestions:
- For a convenient sandwich filling try prepreparing chicken fillets - grill them, finely slice, then freeze (in a single layer), and use them as you need to add low fat protein to a salad, or as filling for a sandwich, all you need is the bread and some lettuce leaves (have these ready washed in the fridge too!). By the time it's lunchtime the chicken has defrosted and is fresh ready to eat, minus the excess salt and fat of coldcuts. The same can be done for small meatballs or really any lean meat, and tofu product which can then be dropped frozen into a salad, or into a pita wrap - lunch done!
- Wash lettuce and whole vegetables on the weekend, and store in airtight containers ready to trim and chop and drop into a lunchbox for a salad, variety becomes easy.
- Cook up a pot of your favourite soup, casseroles & curries, and store in indivudual serving containers in the freezer, in the morning just drop it into a microwave safe container, and by lunchtime it will be close to defrosted and can be quickly heated in the microwave at work. For school lunches heat in the microwave in the morning and use a thermos to send the kids off with a lovely warm lunch, just add a bread roll if required (depending on age and stage).
Make an appointment to see Tracy if you need more assistance with lunch ideas, and to understand how to make choices that fit in with your likes, routine and level of expertise in the kitchen that best support your health goals.