Stop wasting money and kilojoules on nutritionally void takeout. Instead, pack one of these quick lunches for work.
Although there doesn’t seem to be anything special about lunch, "consuming regular, healthy meals and reducing snacking may promote a healthier body weight,” says clinical nutrition manager Tom Hritz. Aiming for three healthy meals a day, including lunch, can help maintain appetite-regulating hormones and keep your blood sugar stable, making it even easier to resist cravings when they strike, says Hritz.
So to keep your second meal of the day on point, we’re bringing you 10 healthy and easy lunches.
Kale Salad with Avocado
Eating leafy greens is a great way to increase the volume of your meals without increasing the kiljoules, says dietitian Brooke Alpert. Meanwhile, avocado is also packed with protein, which boosts fullness, and contains a compound called oleic acid, which can reduce your appetite and melt away belly fat, says Alpert.
To prepare: Mix a handful of chopped kale with half an avocado, pitted and sliced. Add halved grape tomatoes, cubed roasted sweet potato, and pumpkin seeds to taste. Drizzle with lemon dressing (to make, mix three parts extra virgin olive oil, one part fresh lemon juice).
Green Smoothie Bowl
Perfect for when you’re crunched for time, this green smoothie bowl offers high-fibre carbs, protein, healthy fats, fruit and veggies—a combination of nutrients that will keep you full without going overboard on kilojoules, says dietitian Edwina Clark.
To prepare: Blend ½ cup frozen strawberries, 1 banana, 1 ½ cups baby spinach, ⅔ cup Greek yoghurt, and ½ Tbsp honey until smooth. Pour into serving bowl and sprinkle with 2 Tbsp chopped almonds.
Root Veggie Bowl
Quinoa is one of those unicorn grains that’s high in dietary fibre and protein, yet low in calories, says dietitian Emily Braaten. It’s low on the glycemic index, which means it won’t spike your blood sugar or trigger pesky cravings. Root vegetables are also high in fibre and low in kilojoules, not to mention amazing for your digestive system (sayonara, bloating), says Braaten.
Make it: Mix 1 cup cooked quinoa with 2 cups diced and roasted root vegetables, such as carrots, beets, turnips and parsnips. Toss in 2 Tbsp of your favourite pesto for flavour.
Mason Jar Salad
“This lunch packs a heavy punch of fibre to help you feel full and curb cravings,” says dietitian Taylor D’Anna.
To prepare: Layer your favourite salad components in a jar: Pour in your dressing of choice. Add firmer veggies to the bottom of the jar, like tomatoes, cucumber or peppers. Then add your greens! Opt for a mix of kale, spinach, and romaine for a flavourful and vitamin-rich combo.
Fish Tacos
Fish provides a good amount of protein to keep you full and metabolism-boosting omega-3 fatty acids, says Hritz. Plus, the cabbage, avocado and whole wheat tortilla provide low-kJfibre.
Make it: Layer a whole wheat tortilla with a palm-size portion of fish (sautéed and broken into chunks), half a chopped avocado, a bit of chopped mango, and shredded red cabbage.
Greek Yoghurt Chicken Salad
The chicken and yoghurt contain protein, while the almonds contain protein and healthy fats. That keeps your stomach full and your blood sugar in check, says Ashvini Mashru. The water content and fibre from the celery, apple and grapes add to the satiety factor by filling you up with fewer kilojoules.
Make it: Dice 1 poached boneless, skinless chicken breast and place in large bowl. Mix in 2 Tbsp Greek yoghurt until chicken is evenly coated. Add 2 or 3 Tbsp each diced celery, apple and grapes, along with 2 Tbsp slivered almonds. (Makes 3 servings.)
Veggie & Hummus Sandwich
Sprouted whole grain bread is easier to digest and contains more protein and less fat than other breads. Combine that with the fibre and healthy fats of the toppings, and you’ve got yourself a satisfying sandwich that will keep you satiated, says Mashru.
Make it: Lightly toast 2 slices sprouted whole grain bread. Spread 1 Tbsp hummus on each slice. Layer with 3 thin cucumber slices, 2 thin tomato slices, and 3 spinach leaves.
Burrito Bowl
This über-easy creation is full of flavour and contains more than 20 g of protein, keeping you full (and satisfied) throughout the afternoon, says Braaten.
Make it: Start with a base of ½ cup brown rice or roasted sweet potatoes, or lots of greens. Top with a half can of black beans mixed with taco seasoning, pico de gallo, and an avocado slice or a dollop of Greek yoghurt.
Yoghurt Parfait
Yoghurt parfaits are highly satiating, thanks to the double whammy of quality protein from the Greek yoghurt and dietary fibre from the oat clusters and fruit, says Laura Cipullo.
Make it: Layer 1 cup mixed berries with ½ cup Greek yoghurt and ½ cup oat clusters.
Veggie Burger
There’s oodles of protein and fibre-rich carbs in veggie burgers, says Hritz. The protein and fibre will keep you full, and the carbs will give you an energy boost.
Make it: Cook a veggie burger and top with one slice of low-fat cheese, lettuce, onion, cucumber and tomato on a whole grain bun.
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