You may be looking to eat healthy lunches but have no idea where to start.
A good place is advice from a dietitian who knows exactly how to make a meal healthy, fast, affordable and delicious.
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Save these meal ideas for next time you need inspiration.
Lucy Jones, Dietitian and Chief Clinical Officer at NHS weight management provider Oviva, reveals what lunches to pack for a day in the office…
one. 10 minute meal
Spending an extra hour of your day on Sunday to meal prep for the week isn’t in some people’s cup of tea.
But they don’t have to rely on expensive and often unhealthy store-bought lunches either.
Lucy says: “When you’re pressed for time the night before work or in the morning, a 10-minute packed lunch is a lifesaver.
“Fold hummus and vegetables like cucumber slices, tomato slices, and bell pepper strips into a whole-wheat pita with crumbled feta cheese.
“The combination of chickpeas, veggies, and some protein in hummus with the healthy fat from feta cheese creates a filling, nutrient-dense lunch.
“The beauty of pita is that you can mix anything up to make it interesting and pretty much build on what you have in your fridge.
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“If you like the meat option, try the chicken salad version by adding chicken, salad, and homemade dressing; one-third cup of natural yoghurt, two tablespoons of lemon juice and two tablespoons of extra virgin olive oil, herbs of your choice and some salt and pepper.
“You can also try adding a different cheese like halloumi, slices of roasted red pepper or a boiled egg, and some baby spinach and cress.”
2. plant based
Vegetarians aren’t the only ones who eat plant-based. Meat eaters can also benefit.
And being plant-based doesn’t just mean eating ‘plants’, i.e. fruits and vegetables.
“Going meatless doesn’t mean going meatless,” says Lucy.
“I love the Buddha bowl with plant-based proteins like beans and grains.
“To save time, microwave packaged grains like brown rice, quinoa, or a rice/grain mix, then prep your bowl with a variety of veggies and plant-based items like tofu/edamame beans (which you can purchase). (also frozen)
All supermarkets now sell mixed grain packs that you can eat cold or hot. Most serve two.
Lucy says: “Think about texture when you make the bowl – I like to add a bit of crunch with things like carrots or onions.
“Adding an avocado is always a win, as the healthy fats in avocados increase nutrient absorption and satiety.
“Finish with a lemon vinaigrette – three parts oil to one part acid (vinegar or lemon) is usually a good reference for making any sauce – but be sure to taste test.
“You can layer this nicely while preparing meals. I prefer to keep the sauce in a separate bowl and add it when I’m in the office to prevent it from getting soggy.
“This vegan lunch provides lasting energy without feeling weighed down.”
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3. low carb
Some prefer the keto route; low carb, but higher protein and fat.
Or if you limit carbohydrates, you’ll feel less groggy after lunch.
So what would Lucy do?
“Large salads with low-carb dressings are my go-to,” says Lucy.
“Start with a base of leafy greens, such as spinach or a mixed salad bagel. Then add protein from grilled chicken breast or baked salmon.
“Stir in other low-carb veggies like avocados, tomatoes, cucumbers, and radishes.
“Nuts and seeds are a good addition. You can purchase mixed seed packets; putting a few on top adds healthy fats and crunch.
“You can really add whatever dressings you want to these types of salads, depending on your preference. Sometimes simple is best, and balsamic and olive oil make it quick.
4. Keep refrigerated
Those who like to prepare meals and dust themselves off will be looking for something to keep in the fridge for days.
Lucy says: “Making meals with lentils is one of my favorite lunch hacks.
“Lentils are extremely budget-friendly and packed with plant-based protein and fiber to keep you satisfied.
“Cook a large batch of lentils at the beginning of the week and you’ll have a versatile source of protein that you can mix into salads, grain bowls, or wraps.
“For salads that will last several days, heartier veggies like roasted beets, kale, and red cabbage work well. These nutrient-dense bases hold up well without getting wet.
If you’re working from home, beans on toast with some cheese will meet your protein, fiber and fat needs.
Lucy Jones
“Toss your prepped greens each morning with a scoop of lentils, pre-cooked chicken, cheese like tuna or feta, and a bright dressing like lemon vinaigrette.
“If I’m in the mood for a warm, comforting lunch, lentils work well here too.
“Good batch cooking recipes include spicy lentil and sweet potato casserole; Sauté some onion, garlic, and ginger, then add chopped sweet potato, red lentils, vegetable or chicken broth, and your favorite curry powder or spice mix.
“Let the lentils and potatoes boil until they become soft. You can easily make a large batch that is stored in the refrigerator to reheat.
“Another delicious option is smoky lentil chili. If you’re using meat, roast some turkey or beef, then add cooked green or brown lentils, a can of tomatoes, peppers, chili seasoning and broth.
“Top with fresh cilantro, avocado, and a dollop of Greek yogurt. A lunch full of protein and fiber that will power you through the afternoon.
“These hot lentil lunches also freeze well for long-term meal prep. Thaw overnight and then reheat in the microwave.
5. Budget option
You’ll already save money by making lunch at home. But how can you stretch your money?
Lucy says: “Eating healthy on a budget is possible with a little savvy shopping.
“Canned fish like mackerel, sardines and salmon are great for this because they’re usually relatively inexpensive and contain lots of healthy fats.
“You really can’t go wrong with a canned fish sandwich here. Use whole wheat bread, replace the mayonnaise with some yogurt and add some cucumber or corn and lettuce.
“Other budget-friendly proteins include hard-boiled eggs, beans and lentils.”
For example, make a salad with shredded lettuce, cucumbers and tomatoes, topped with chickpeas, a few hard-boiled eggs and chopped crispy bacon.
Add the yoghurt sauce with two tablespoons of yoghurt, a teaspoon of mustard, salt, black pepper and lemon juice to taste.
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“If you’re working from home, refried beans with some cheese will meet your protein, fiber and fat needs,” says Lucy.
What are the potential benefits of switching to plant-based production?
There is no such thing as ‘best nutrition’; but vegans and meat eaters say otherwise.
Scientists say the ‘best diet in the world’ is the Mediterranean diet, which emphasizes plant-based foods but also includes red meat and fish.
Other diets that fall under ‘platform-based’ include vegan, pescatarian and flexitarian.
So what is ‘plant-based’ and how can it benefit you?
What is plant based?
The easiest way to think of a plant-based diet is vegetarian.
But while the main focus of a vegetarian diet is to avoid meat, the main focus of a plant-based diet is to eat as many plants as possible, namely fruits, vegetables, grains, legumes, nuts, and seeds.
Why is it useful?
The Mediterranean diet (a good example of a primarily plant-based diet) has been shown to reduce the risk of heart disease, metabolic syndrome, diabetes, and some cancers (especially colon, breast, and prostate cancer) in both large population studies and randomized clinical trials. ) and depression, says Harvard Health.
Plant-based diets are generally higher in fibre, which has been linked to preventing bowel cancer (the opposite is said for red and processed meats).
Fiber may also help with weight management.
What should we be wary of?
First of all, anyone on a vegan or vegetarian diet may need to take supplements if they are not meeting nutritional targets such as iron and B12.
Additionally, many plant-based products that are versions of faux meat or cheese may appear healthier on the surface but are often loaded with salt or other processed ingredients.
If you’re going to try plant-based foods, it’s a good idea to learn new recipes instead of relying on meat substitutes.
List of plant-based foods
- vegetables
- Fruits
- Whole grains (brown rice, brown pasta, quinoa, barley, oats, buckwheat, bulgur)
- Legumes (chickpeas, kidney beans, black beans, peas, lentils and more)
- Nuts and seeds (almonds, cashews, peanuts, pumpkin seeds, sesame seeds and more)
- Plant-based proteins (tofu and tempeh)