Imagine running around in the morning before work, getting breakfast ready and then eating it, getting everything else you need for work ready to head out the door, and also trying to pack a healthy lunch while almost being late for work. Oh and on top of that it’s snowing and you have to clean off your car. While some people may not have a chaotic morning like this one, most do. So how do you make it less stressful? By planning ahead of time.
In this post, I’m going to discuss how to pack a healthy lunch along with tips, various examples, and their caloric content. If you are interested in an easy breakfast in the morning to help lessen the stress a bit more, try this egg and turkey bacon sandwich out!
MyPlate replaced the food pyramid several years to help individuals visualize their plate. I think it’s a lot easier anyway. So when I’m planning out what I want to put in my lunch, I do my best to include an item from each food group. My drink of choice is water because I honestly have a difficult time getting it in between meals. Here are a couple of examples of what I like to put into my lunches:
Lunch #1 (requires ice pack)
4 slices of deli turkey or ham on whole wheat bread w/ fresh spinach leaves, slice of tomato, and 1 Tbsp of light mayo = 240 calories
1/2 cup unsweetened applesauce = 50 calories
4 oz of light Greek yogurt = 80 calories
Total = 370 calories
Lunch#2 (requires ice pack) I call this one the snacker.
2 tbsp plain hummus = 70 calories
3 oz baby carrots = 35 calories (to dip in hummus)
2 clementines (I prefer the cuties brand) = 80 calories
1 oz of string cheese = 80 calories
2 cups of Skinny Pop bagged popcorn = 80 calories
Total = 345 calories
Lunch #3 (no cooling required)
1/2 cup dry cheerios = 50 calories
1 medium apple = 70 calories
1 sugar-free Snack Pak pudding cup = 60 calories
1 oz of raw, plain almonds = 170 calories
1 cup of raw sugar snap peas = 35 calories or 3 mini bell peppers = 25 calories
Total = 375-385 calories
For other entree ideas, you can create a salad with some diced deli turkey and some light dressing. Sometimes, I like to create my own Lunchable by using Ritz crackers, deli meat, and sliced cheese. This adds a little variety than the same old sandwich every day.
If you have any lower calorie leftovers and access to a microwave at work, that is also a viable option. I do not recommend the frozen entrees (even the leaner ones) because they typically don’t provide much sustenance but do provide way too much sodium for one meal.
Just remember there are endless options when it comes to packing your lunch. You don’t have to resort to the long lines in the cafeteria and it’s cheaper too! You can even use some of these items for a snack later in the day or between breakfast and lunch if needed. Happy munching!