Finding a healthy option for weekday lunch can be a challenge when trying to preserve wallet and waistline, with limited time and cooking facilities.
Try these easy packed lunches that won’t sabotage your fitness programme. Invest in a small insulated bag or box and some flexible ice-packs. That way your lunch stays cool, and won’t spread itself over your paperwork or laptop.
A jacket potato will cook in two five minute sessions, then add your favourite topping. Tuna, chicken, veg, cheese and beans all work well with a jacket spud (although not all together!)
Reheating rice dishes is a little questionable, so try a pasta dish with seasonal ingredients.Think about something that will also work eaten cold if time presses, or if the microwave queue is too long.
Fill up your wholegrain bread or wrap with your choice of chicken, turkey or tuna. Mix up with leftover veg, cheese, salad leaves and a scraping of spread to hold it all together. Add some pepper and fresh herbs for easy portable taste.
Spend a few minutes the night before putting together a big colourful salad, and you have lunch for two or more days. To keep things crisp, pack the dressing separately and take tomatoes whole with a knife to slice them.
If you do have no option but to buy your lunch, take a few moments to read labels. Commercial sandwiches and lunch dishes can easily rack up 500 calories in a not-very-large pack. Look for lighter options based on tomatoes, legumes and vegetables. Check for excess sugar and salt.
Stay clear of the sugary smoothies and fizzy drinks. Plain water is all you need for thirst quenching.
As it is summer, take your lunch outside for fresh air and peace, and get set up for a productive afternoon. And hopefully energy for some exercise later!
tuna and capers - one of my favourites! Nice to see that sandwiches aren't sold as the devils work, I do love a well-packed butty on some good bread.
My tip for the sandwich specials - use a light scraping of hummus or cream cheese for the spread . You will get extra nutrients and the moisture that you want.
Some nice ideas here. I often take in a grain-based salad, such as bulgar wheat, pearl barley or quinoa, then just mix in whatever salad ingredients I have, plus a little protein.