Do you find yourself constantly running to the vending machine or ordering takeout for lunch while you're at work? See how an ounce of preparation can save you thousands of calories per week.
The average American spends nearly $2,500 per year dining out for lunch alone. Add breakfast, dinner and coffees to this and you've got a hefty bill. Not only will you be saving money by packing a lunch every day, but you'll also be saving inches off your waistline.
Smart meal prep actually creates opportunity for variety and diversity in your meals so you don't get sick of things.
Research has shown that most U.S. restaurant chains exceed recommended limits for calories and sodium, and they continuously rank higher than home cooked food for calories, sodium, saturated fat and sugar. All of these add up to an increase in your waistline and a decrease in your pocketbook. Keep reading for my best tips on how to make bringing lunch work for you.
1. Customize it you YOU!
Don't just pack turkey sandwiches 5 days per week because it's affordable and simple, plenty of less snooze-able options are just as affordable and simple to prepare!
If you know you won't want to eat it, don't buy it or pack it! If you are dreading the tuna salad casserole in the fridge, you are more likely to agree to ordering Chick-fil-A on GrubHub with everyone in the office.
A quick scroll through Pinterest can get your creative juices flowing and give you ideas for simple and affordable recipes.
2. Use what you already have.
Take inventory of what you already have in your fridge and pantry so that you can use some of the items you already have on hand. This not only saves money, but it also reduces waste.
This doesn't mean you have to eat leftovers! You can re-purpose the rotisserie chicken from last night's dinner to put into a burrito bowl with rice, beans and salsa.
3. Prep a variety of foods in bulk.
Many people feel like "meal prep" involves eating leftovers or the same meal day after day. Smart meal prep actually creates opportunity for variety and diversity in your meals so you don't get sick of things.
Batch cook a few options for your protein and carbohydrate sources. These generally keep well in the refrigerator for longer periods of time than vegetables.
- For example, shredded chicken can be used in things like salads, wraps, bowls and soups. Just the same, brown rice can be cooked in bulk and used in dishes like bowls, stir frys and burritos.
Vegetables will be personal preference, but batch cooking works well for denser vegetables such as kale, brussels sprouts, and broccoli. For vegetables that are a little bit more fragile such as asparagus, save them for times when you may be able to cook them fresh--such as dinner or weekend meals. Some vegetables are perfect for raw snacking such as carrots, snap peas and bell peppers.
Add your healthy fats (avocado, nuts, nut butters) a la carte to keep each meal fresh and different.
4. Locate the label
For some people, cooking just isn't in their repertoire. If you are someone who couldn't make a PB&J with Emeril Lagasse holding your hand, reading labels of pre-made foods will be your best friend.
Many packaged foods are often high in sodium, so when choosing frozen meals, look for meals with less than 500mg sodium. The upper limit of recommended sodium intake is 2,300 mg according to the American Heart Association, so it is important not to use your entire daily allowance in one meal. Just because you don't salt your food, doesn't mean that your sodium intake is zero. Any food that comes in a package contains sodium, so reading the label to find out how much is key to making the healthy choice.
5. Can your cravings
If you're being honest with yourself, you can pretty much anticipate craving sweets or other unhealthy snacks post-lunch when the slump occurs. Instead of rummaging through the leftover doughnuts in the break room, come prepared with your own healthy treat. Committing to healthy eating does NOT have to mean deprivation.
Some sweet afternoon snack ideas:
- 2 pieces of dark chocolate and 3 clementines
- Apple slices with honey-sweetened peanut butter
- Greek yogurt with 2 tbsp chocolate chips swirled in
- Power crunch bar with handful of almonds
Let me know in the comments below, what are YOUR favorite healthy lunch hacks?
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