I’m often asked for strategies for a quick, healthy lunch. The secret to a healthy grab-and-go lunch is simply good planning.
What can I grab for lunch that is quick, easy and healthy?
It’s a common question. The answer is pretty subjective, but the process to get there can work for anyone.
We live in a grab-and-go society. It’s so easy to forget that meal planning for ourselves is a worthy endeavor. The secret to a healthy grab-and-go lunch is simply good planning.
Adding lunch prep to your evening routine can help busy mornings go smoother. It’s important, and the rewards are worthwhile.
It’s too easy to feel validated to grab something less healthy because you’re crunched for time. None of us makes the best decisions when hunger is gnawing. These easy strategies can set you up for success.
Strategies to a healthy grab-and-go lunch:
One:
Plan to spend a little time prepping for your meals away from home. Work it into your evening routine.
Two:
Plan thoughtfully. This starts when making the grocery list. It’s where you will set yourself up for success.
Three:
Balance –
Remember to shoot for half of the meal as vegetables and fruits, with a protein and/or dairy and whole grain in addition. A reasonable goal is to include at least four of the food groups to call it a meal instead of a snack.
Four:
Add variety to keep it interesting and healthier. I try to avoid eating the same meal more than twice in a week. Leftovers usually freeze well and will be a welcome shortcut meal in a couple of weeks.
Five:
Store foods properly to maintain freshness and appeal. Watch for more to come on this topic soon.
Six:
Leftovers—When you’re cooking, make extra food to make life easier for the next day or two.
Seven:
Batch prep — Plan time into your schedule to get ahead. Prep several items, portion them up, and freeze for ready use later.
Eight:
Reliable, sturdy, non-leak containers–Invest in plenty of quality freezer-to-oven storage dishes with lids. Pyrex are my favorite. I also bought an extra Thermos and find that we keep it busy too.
Pro Tip:
Keep a list of favorite ideas, so that when you’re tired or rushed, you won’t need to think so hard. Add them to your grocery list so that you always have them on hand.
Some of our favorites are:
- A leftover baked potato with cottage cheese. Goes well with a piece of fruit.
- Hummus and prepped vegetables (cucumbers, carrots, celery, red peppers), rolled tortilla or whole grain pita wedges.
- Seasoned beans with salsa or diced tomatoes, cheese, and a tortilla or some leftover rice.
- Leftover homemade pizza, or pizza pocket, or homemade pizza rolls. (Try Pioneer Woman’s roasted eggplant pizza or BBQ chicken pizza. Tasty!)
- Whole grain pasta or brown rice with selection of colorful tender/crisp vegetables and soy sauce. Also good with chicken chunks.
- Awesome sandwich or salad with interesting toppings to add color texture and taste (sliced beets, sliced peppers, sliced boiled eggs, sliced radishes).
- Whole grain pasta salad with crunchy vegetables. If you’re not a big fan of whole grain pasta, try a mix of refined and whole grain.
- Quesadilla–experiment with different fillings. BBQ chicken, Monterey jack cheese, and pineapple with sliced jalapenos and cilantro is a favorite around here.
- Leftover soup in a Thermos with whole grain pita wedges and a piece of fruit.
- Cheese and crackers with fruit (grapes, strawberries, melon chunks, oranges, fresh pineapple spears) and fresh vegetables (red pepper, radishes, sugar snap peas, baby carrots).
- Boiled or deviled eggs ,
- Fresh fruit,
- Fresh vegetables,
- Maybe some hummus and pita,
- A pickle spear.
