Healthy lunch ideas - what to pack for work

With summer winding down, it's time to start thinking about what to pack for work lunches and how to get back into the healthy lifestyle that may have lost momentum over the summer.

A healthy lunch (like breakfast and supper) includes 3 components – ¼ of the meal is a grain/starch, ½ of the meal is a fruit and/or vegetable and the last ¼ of the meal is a source of protein. Combine all 3 for a well balanced, healthy meal.  And keep it simple, no need for fancy.

 

Try these ideas

 


  • Whole wheat wrap with egg salad and baby spinach inside, and a mandarin.

  • Whole wheat crackers, small can of flavoured tuna, and raw veggies and dip.

  • Small high-fiber muffin, cottage cheese and a peach.

  • Leftover pasta or rice from last night’s dinner, cubed ham and cheese, and cut up raw veggies. Put in a bowl and toss in your favorite dressing when you are ready to eat.

  • Large Salad: mixed greens with your favorite veggies, chick peas (garbanzo beans) and a small multi-grain roll.

  • Bean salad: red and green peppers, corn, black beans, cherry tomatoes, and your favorite dressing.

  • Sandwich: 2 slices whole-grain bread, canned salmon with light mayo, mixed greens. Apple to finish.


Or, make your own.  Here are some ideas from each component: simply choose from the list below, combine and there you go.

 

Grain/starch Vegetable and/or fruit Source of protein
Bread (whole grain preferably) Raw vegetables (celery sticks, carrots, broccoli, cherry tomatoes, etc.) Sliced deli meat (ham, chicken, turkey, pastrami)
Pita (whole wheat preferably) Fresh fruit (melons, bananas, apples, pears) Seafood (tuna, salmon)
Rice (try wild, brown, basmati) Unsweetened apple sauce Yogurt


There are many great combinations of food out there. Try some of these suggestions, or discover your own.  You'll be an expert at making healthy lunches in no time!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Comments for Healthy lunch ideas - what to pack for work

blog comments powered by Disqus
Related Content
5 ways to detox your diet
5 ways to detox your diet

Healthy Living, Nutrition

We all want this year to be better than last year! There is no better place to start then with you own diet. Let's not forget – getting RESULTS out of your exercise program is 80% nutrition. Your diet...
Posted by
GoodLife Fitness
Monday, January 23, 2012
5 tips to balance your blood sugar
5 tips to balance your blood sugar

Healthy Living, Nutrition

Here are some tips to help you control your blood sugar – avoid the ups and downs! Eat every 3-5 hours. No matter how healthy your previous snack or meal was, if you go longer than 5 hrs...
Posted by
GoodLife Fitness
Thursday, October 27, 2011
5 healthy lunch tips
5 healthy lunch tips

Nutrition

Plan to Succeed Eating healthy lunchtime meals and snacks is possible. By investing a bit of time to plan what you are going to purchase and prepare  some things ahead of time you’ll find your lunch...
Posted by
GoodLife Fitness
Wednesday, February 16, 2011