Are you often stumped as to what to prepare for a healthy lunch, especially on weekdays? One way to save a ton of money every month is to pack homemade lunches for your workday lunch break. Aside from the tremendous savings, homemade lunches are almost always healthier than what you’d end up grabbing as a quick meal on your lunch hour. If that’s not a win-win, I don’t know what is!
I want to share with you five essential components of a healthy lunch to make sure you’re getting the most out of your meal. Once you get the hang of packing a healthy lunch, it’ll become second nature to you. Let’s dig in!
Create a healthy lunch from nutrient-dense, non-starchy vegetables
Non-starchy vegetables are not only fantastic sources of essential vitamins and minerals, but they also bulk up your portion size without contributing empty calories. Some examples? Beets, broccoli, carrots, cabbage, cucumbers and peppers. Dark leafy greens (spinach, kale, Swiss chard, romaine lettuce), are also anti-inflammatory and extremely rich in fiber, which means they’ll help fill you up even if they aren’t calorie-dense. And think outside the box when it comes to veggies; don’t limit yourself to a boring salad. Try to incorporate at least three different colored vegetables in your meal. That way, you create variety in your meal and supply a range of important antioxidants.
Make room for protein
Protein is an extremely valuable macronutrient. The body only uses it for energy expenditure when it has no other option because it is so essential to other functions. Protein is broken down into various amino acids, which are responsible for building every cell in our bodies and repairing any damaged tissue, such as what occurs after an intense workout). Make sure to include a quality source of protein in all your meals. This can be plant-based, such as tofu or legumes, or animal-based, such as lean chicken breast or salmon.
Don’t skimp on healthy fats
Fats have gotten a bad rap and are often avoided due to the misconception that they will lead to weight gain. There are unhealthy fats that you’d do well to avoid (hello hydrogenated oils, aka trans fats), but healthy fats are crucial macronutrients for brain function, hormone production, cell structure, and so much more.
There are two categories of dietary fats: saturated and unsaturated. While saturated fats are not very healthy and may increase your risk of developing chronic illnesses, unsaturated fats are essential to your diet. Add an avocado to your lunch, drizzle your salad with quality olive oil, snack on some nuts and seeds, or have a salmon fillet.
Include fiber and whole grains
Fiber is especially necessary for the well-being of your digestive system. It helps to keep your colon healthy and your bowels regular. Whole grains are a great source of fiber and offer many more nutrients compared to processed carbohydrates, such as white bread or pasta.
Try switching to whole grain bread, brown rice, wild rice, and other grains such as quinoa, millet, and buckwheat. The fiber in these grains will also keep you full for a lot longer.
Don’t forget to drink sufficient water
Eating a healthy lunch is a boss move, health-wise, but don’t underestimate the importance of drinking enough water throughout the day. Try to drink at least half of your body weight in ounces of water each day, and bump it up if you’re sweating more, such as on a very hot day or if you’ve been exercising.
Drink a glass of water prior to your lunch, or a cup of warm water with your lunch. Fiber works far more efficiently within your digestive system if you drink water with your meal. If you get bored with regular water, you can add a teabag, lemon slices, or your favorite berries to deliver some flavor.
Quick and easy make-ahead lunches
- Salad in a jar
- Bistro/Bento box
- Pesto zoodles
- Buddha bowl
- Veggie fajita tacos
- Frittata and salad
- Spinach lasagna rolls and veggies
What’s your go-to weekday homemade lunch?
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