Dietitian reveals 5 easy, cheap recipes for packed lunches

health

by tracy swartz

Talking about lunch boxes.

A British nutritionist shares five recipes for simple, nutritious lunches that are perfect to pack for the office. Some of them are very wallet-friendly.

“You can eat healthy on a budget if you shop wisely,” says Lucy Jones, nutritionist and chief clinical officer for the National Health Service’s weight management service provider. obiba, he told The Sun this week..

Even if you’re pressed for time, Jones promises that 10-minute meals, plant-based lunches, low-carb salads, hot and cold lentil options, and budget-friendly sandwiches will appeal. He gave it to me.

10 minute meal

Jones calls this type of lunch a “lifesaver” when on the go.

She suggested layering vegetables such as hummus, feta cheese, cucumber slices, tomato wedges, and shredded peppers on whole-wheat pita bread.

“The presence of chickpeas in the hummus, combined with the vegetables and a little protein and healthy fats from the feta cheese, makes for a hearty and nutritious lunch,” Jones told The Sun. explained on paper.

“The good thing about pita bread is that you can mix it up to make it interesting and it can be pretty much based on what you have in the fridge,” she added.

You can add a little spice with halloumi cheese, jarred roasted red peppers, or slices of hard-boiled egg with baby spinach and garden watercress.

Carnivores may like Jones’ suggestion of tossing chicken, salad, and a homemade dressing made with 1/3 cup natural yogurt, 2 tablespoons lemon juice, 2 tablespoons extra-virgin olive oil, herbs, salt, and pepper. .

plant based lunch

Jones also likes Buddha Bowls, which are usually plant-based one-bowl meals.

“To save time, prepare microwave-packed grains such as brown rice, quinoa, or rice-grain mixtures, and include a variety of vegetables and plant-based products, such as tofu or edamame (which can be purchased frozen). “Make a bowl.”, she advised The Sun.

“Think about texture when making your bowls. I like to add crunch from things like carrots and onions.”

She recommends topping it with avocado, “because the healthy fats in avocados increase nutrient absorption and satiety,” and finishing with a lemon vinaigrette dressing of “3 parts oil to 1 part acid (vinegar or lemon).” I recommended it. Jones stores her dressing in separate containers so her bowl doesn’t get soggy on the way to her office.

Avocados are considered a heart-healthy food because they are rich in monounsaturated fatty acids, which lower blood pressure and reduce the risk of heart disease. It also contains potassium, folic acid, and dietary fiber, which will keep you feeling full for longer.

“This vegan lunch provides sustained energy without weighing you down,” Jones vowed.

low carb salad

According to , carbohydrates should make up 45% to 65% of a person’s daily calories. Dietary guidelines for Americans. For a standard 2,000 calorie diet, you would get 225 to 325 grams of carbohydrates, or 900 to 1,300 calories from carbohydrates.

Low-carbohydrate diets have been shown to lead to weight loss, stabilize blood sugar levels, improve blood pressure, and reduce inflammation.

For low-carb salads, Jones advised starting with a bunch of spinach or a salad kit, then adding grilled chicken breast or grilled salmon. Add other low-carb vegetables like avocado, tomatoes, cucumbers, and radishes.

“Nuts and seeds are also good accents. You can also buy packs of mixed seeds, but a few seeds on top will add healthy fats and crunch,” she advises. did.

“You can add your own dressing to this type of salad, depending on your tastes. Sometimes simple is best, and balsamic and olive oil are quick and easy.”

Multi-day lentil options

Rich in plant-based protein and fiber, lentils are an excellent source of B vitamins, folate, iron, and potassium. Jones suggested cooking a large batch of lentils at the beginning of the week to use in salads, grain bowls, or wraps.

She says combining lentils with roasted beets, kale, and red cabbage keeps the salad from becoming soggy and keeps well for days.

“Every morning, top your prepped vegetables with lentils, parboiled chicken, tuna, or cheese like feta, and a bright dressing like lemon vinaigrette,” she instructs.

Jones also shared two freezer-friendly warming lentil lunch recipes: Spiced Lentil and Sweet Potato Stew and Smoky Lentil Chili.

For the stew, “saute onions, garlic and ginger, then add chopped sweet potatoes, red lentils, vegetable or chicken stock, and your favorite curry powder or spice blend,” she instructed The Sun.

Boil the lentils and potatoes until tender.

For chili peppers, she said, “If using meat, brown the turkey or beef and add cooked green or brown lentils, canned tomatoes, green pepper, chili seasoning, and stock.”

“Give it with lots of fresh cilantro, avocado, and Greek yogurt,” she adds. “A protein- and fiber-rich lunch to fuel your afternoon.”

Budget-friendly sandwiches

You don’t really need to carry your wallet and go fishing to make sandwiches using canned fish such as mackerel, sardines, and salmon.

Jones said canned fish is “often relatively inexpensive and high in healthy fats.” “Use whole wheat bread, replace mayonnaise with yogurt, and add cucumber or sweet corn and a salad.”

Lunch is also trendy. TikTok has fueled a canned fish craze that has seen canned fish flying off the shelves over the past two years.

If you can’t find a can you like, consider using eggs instead.

Jones recommended making a salad with chopped iceberg lettuce, cucumber, tomato, chickpeas, two hard-boiled eggs, and chopped crispy bacon.

Add dressing made with 2 tablespoons yogurt, 1 teaspoon mustard, salt, pepper, and lemon juice to taste.