You become what you eat, who you eat with and that decides what shapes you.
Pack your own lunch to make calorie cutting easier.
Want to pack a nutritious punch for you at lunchtime? Packed lunches are healthy and tasty to eat. To keep your diet on point, improve overall nutrition intake, and cut calories make your lunches filling and low in calories. Little imagination makes planning and preparing some or all of your meals in advance wonderful time-saver too, while saving money.
When done right, meal prepping can be one of the biggest factors helping you lose weight super-fast because you’ll know what your next meal is. It will stop you from choosing those last minute calorie filled snacks when your willpower gets drained. We want you to hit your fitness goals. But it takes a little strategy to get it right. Learning how to meal prep isn’t difficult. You just need the right food storage.
Leftovers are the real comfort food that comes from a healthier place, from the healthy dinners. They make great lunches if you treat them right. To get started, Only you can pack it full of all the right nutrients so you’ll need some containers to store your meals in and reusable zip lock bags or other small containers for snacks and additional items. Keep in the fridge until morning if you make it the night before. Pack them in an insulated thermos to keep them edible until lunchtime. Remember to use a cool bag, just to be safe and keep your lunchbox cool to limit the risk of food-borne illnesses. An ice-pack or freeze a carton of juice and place in with food to keep cool. Avoid storing your lunch next to a radiator or in straight sunlight.
Lunch Meal Ideas
Start with the basics making your lunch the night before, At dinner time, in the evening cook an extra portion of whole grains like quinoa, farro, brown rice and whole grain pasta as a base pasta like tortellini or ravioli, couscous, rice or potatoes. They are portable and pair with just about any protein, veggies, and flavour you add. You can also use beans, lentils, peas,
Choose wholegrain varieties when you can for bread also. Using a different type of bread each day can make sandwiches more interesting. Try multi-grain and seed rolls, bagels, bread rolls, baguettes, pitta breads, wraps, crackers or oat cakes.
This could be. You can mix this carbohydrate base with cut-up vegetables, a few nuts, lean meat or fish for added protein
Eating more protein will help keep you satisfied because protein is more filling This important for weight management, to gain muscle, support your lean muscle, and recover from workouts. Best choice lean proteins to balance out are dish like chicken, fish, grass-fed beef, or tofu
Try to include at least one source of lean protein, lean meat, chicken, skinless chicken breast or turkey, mustard, tomatoes and lettuce Chicken Salad, Seared Ribeye Steak.
Fish is a great source of omega-3 which may help to keep your heart healthy, oily fish such as tinned sardines or mackerel, tuna with cucumber, baked Salmon, and Mussels. Fish is full of the highest levels of vitamin B12 in nature.
Eggs are a good source of brain enhancing vitamins B6 and B12, folate; and choline helps regulate mood and memory. Egg mayonnaise, with cottage cheese and Steak or Avocado Egg. EGGS, BROWN RICE & SALAD
For beans and pulses try lentil soup, houmous with red pepper or a mixed bean salad dried apricots nuts, beans or pulses in your lunch. Vegetarian chilli with beans. than either fat or carbohydrates, essential needed for the growth and repair of your body, and helps you feel full for longer.
Steer clear of high-fat and high-sodium protein and very processed luncheon meats like pastrami or salami. Roasted and sliced lean deli meats when you make sandwiches.
Then just add a tasty low-calorie dressing or zingy sauce. If you’re not full, you’re more likely to give in to cravings and eat too many calories to lose weight.
Fruit, salads and Veggies
Feeling fruity? Include Lots of Fruits and Veggies. It’s important to eat five (or more) portions of fruit and vegetables every day Below are some good ideas to get plenty at lunchtime to lower the overall energy density of your lunch. Load up on veggies, like Mashed Turnips. They should make up 1/3 to 1/2 of your meal to provide high amounts of nutrients and fibre
Tomatoes are a great source of lycopene.
sliced salad vegetables in sandwiches- Add lettuce, tomato, onion, bell pepper or cucumber, tomato or avocado to your sandwiches
chopped raw vegetable crudités e.g. carrot sticks, cherry tomatoes, or a mixed salad. These can be great for dipping in houmous, low-fat cream cheese or cottage cheese in place of some of the high-fat cheese
fresh fruit e.g. apple, grapes, banana, kiwi fruit • dried fruits e.g. raisins, apricots tinned fruit in natural juice – the cheapest option is to decant into a small container, alternatively buy in small tins with a ring pull.
Instead pile on calorie-free additions to add more flavor and variety – like lemon, fresh herbs, garlic, paprika, or chili flakes. Or choose lighter options like salsa, kimchi, nutritional yeast, and sugar-free dressings
instead of cookies or candies. Instead of chips, munch on carrots with hummus or top a small baked potato with salsa for a nutritious side that isn’t too high in calories.
cranberry, carrot & Beetroot SALAD with crispy kale
CHICKPEAS, QUINOA & SALAD
Dessert and Drinks
Eat fruit for a sweet ending to your meal
• Cacao Avocado Pudding
• Chocolate and Peanut Butter
• Vegan Coconut Oil Chocolate
• Coconut Orange Blueberry French Toast
• Raw Chocolate Swirl Cheesecake Bars.
Make your own trail mix with sunflower seeds, nuts and dried fruits, or mix air-popped popcorn with nuts and raisins. low-fat plain Greek yogurt Try apple slices with applesauce for dipping. Kids are more likely to eat an orange with lunch if you peel and section it. Fig bars are a better choice than many other cookies. Pack water or skim milk to drink along with lunch. fresh blackberries
No-Bake Protein Energy Bites
Microwaveable Apple Pie
Grilled Banana Split Boats
Drinks to keep hydrated
No calorie plain water (still or sparkling) is the best choice for quenching your thirst today and always. Plain tea, fruit tea and coffee with skimmed milk can also be healthy or just skimmed milk. And don’t forget a flask for hot drinks or soup in the winter
Enjoy. Don’t forget to pack a fork or spoon!