Whether you're at work, training or recovering from an event, eating a healthy lunch will help to refuel and repair to get you into the afternoon session feeling energised.
When you eat the right kind of food at lunch, it'll help you stay full and alert throughout the afternoon. You'll be less likely to snack, and you'll feel more energised.
Forget the bland, boring, rabbit food perception that a healthy lunch can portray and instead keep your choices exciting, colourful, textured and hearty to avoid menu fatigue.
What does a healthy lunch look like?
Aim for a plate that consists of carbohydrates, proteins and good quality fats.
Foods like whole grains (rye, spelt, wild rice, whole wheat), nuts, seeds, fresh salads, fish, pulses and fruit.
We understand that lunches on the go can be difficult to plan for, so make sure you're organised with all the gadgets you need to transport your lunch like a proper lunch box (leak proof), flask, snack containers and a meal planning document so you have all the healthy food at your finger tips in the cupboard making preparation easy.
Try some of these ideas for lunches next week.
- Rye Bread with egg, avocado and tomato slices for a vegetarian option and if you want extra protein then add a slice of bacon or turkey breast.
- Rice Pancake wrappers stuffed with prawns and salad. These clear wrappers are easier to use than you think and readily available in supermarkets. Make your own savoury wrap with prawns, grated carrot, spring onion and sweet chilli sauce and peanut butter as a dipping sauce. You can also make sweet pancake wrappers with fruit (berries and bananas with a yogurt dipping sauce is excellent too).
- Quinoa Salad with spinach, raisins, feta cheese, red onion, diced peppers, grated carrot and chopped cucumber dressed with olive oil, balsamic vinegar and zest of lemon. Season with Himalayan crystal salt and cracked pepper.
- Individual omelettes made with at least 4 fillings like cheese (cheddar, Parmesan or feta), meat (turkey, chicken or diced duck), fish (smoked salmon, shrimp, crayfish), peppers, aubergine, okra, tomato, and anything else in your fridge that makes a good combination.
- Lentil and Vegetable soup. The more you can pack into this soup the better. Start with frying an onion, adding a stock cube and cracked pepper for flavour, then pile in the vegetables like potato, kale, carrots, parsnips, swede, runner beans and some fresh grated ginger to lift the flavour and add that warming note to the broth. This soup freezes really well adding to your meal prep next week as well.
Making lunches the night before and storing them in the fridge can save time and keep stress levels low in the morning when you're trying to rush out the door.