If you’re eating on the go — Whether it’s buying lunch or stopping by a casual chain after work, eating out frequently is less healthy and more expensive than preparing meals at home. It is clear that it takes — and chemistry corroborate this.
Getting your lunch ready will help you get healthier and leaner.in one study Among more than 100,000 participants, meal planning practices were associated with improved diet quality, increased diet variety, and weight loss. “One of the biggest benefits of meal planning is that it leads to healthier eating habits,” he says. Jessica Levinson, RDNan expert in culinary nutrition.
“By planning ahead, you can put together well-balanced meals and use the ingredients to make them, instead of relying on takeout, fast food, and ready-to-eat foods that are often high in calories, sodium, sugar, and saturated fat. ,” she says.
Meal planning made easier
Levinson suggests stocking up on convenience foods to make planning and preparation easier. Canned fish (tuna, salmon, sardines, anchovies), canned beans (no or low salt preferred), boxed soups (such as Pacific, Imagine, or Trader Joe’s Tomato or Carrot Ginger Soup), microwaveable Whole grains (including brown rice and quinoa), and nut butters (or nut-free butters) are her must-haves. Shredded and sliced cheese, veggie burgers, frozen or chilled shelled edamame beans, hummus, other bean spreads, yogurt, cooked beets, and cooked beets. lentil.
Use condiments and other essentials you already have, or make a list of things you refer to again and again and be sure to pick them up on your next grocery haul. , you can save money by buying only what you need and planning based on grocery prices and sales,” she says.
A week’s worth of healthy lunch at a bargain price
For just under $20, you can enjoy five easy meals packed with flavor and nutrition. To make it easier for you to bring in lunch or hold back your order, I’ve created a blueprint and shopping list based on the tips above. About $19 — depending on where you shop. So, take that $20 (or $40, or whatever) and use the money you spent on lunch or a quick meal to fund your vacation to pay off your debts, pay off your monthly massage or whatever. Please make a worthwhile investment.
Note: We assume that you have some seasonings and condiments for staple foods in your home. Prices are based on suburban markets in the New York metropolitan area and may reflect weekly sales.
Shopping list
- 1 5 oz. Boiled albacore tuna $1.69
- 1 dozen large eggs $1.70
- Frozen cauliflower $2.99
- Frozen brown rice $1.79
- Frozen Peeled Edamame $2.69
- 1 Package Romaine Hearts $3.00
- 1 avocado $.99
- Matchstick Carrots 1 pack $1.77
- Grape Tomato 1 pint $1.49
- 1 red onion $.62
Please prepare this meal in advance.
1. Chop the red onion and store it in a reusable container. Beyond lunch, onions can be used to add fresh flavor to other meals throughout the week. If you plan to use it for kebabs, make some portions larger.
2. Wash, dry and chop the romaine, Reserve 4 lettuce leaves to make the wrap. Storing both the chopped lettuce and the pre-washed leaves in a container lined with paper towels helps preserve freshness. If the paper towel is damp, replace it within the week.
3. 5 boiled eggs. It stays fresh in the shell for up to a week. Pro Tip: Boil extra eggs and enjoy them with a snack or breakfast.
Meal 1: California Tuna Salad
Add 1/2 can of tuna, 1 halved hard-boiled egg, and 1/4 sliced avocado to 2 cups of chopped romaine. Top with ¼c. Matchstick carrots and 5 grape tomatoes, halved. Drizzle with olive oil and vinegar or your favorite dressing. (Keep the dressing in a separate container until just before serving.)
Meal 2: Avocado and edamame bowl
Heat ½ c. Microwave brown rice according to package directions. Then heat 1c. cauliflower rice. Once heated, mix the cauliflower and brown rice together, season with salt and pepper, and store in a storage container. Heat ½ cup edamame according to package directions.Add ¼ cup matchstick carrots 1-2 teaspoons. Place the red onion, 5 grape tomatoes, 1/4 diced avocado, and 1 halved hard-boiled egg with the edamame in a separate container. (A compartmented container like a bento box works well here. Serve with the vinaigrette and serve.
Meal 3: Tuna salad on lettuce leaves
Heat ¼ cup edamame according to package directions. Mix remaining 1/2 can of tuna (from meal 1) with 1-2 teaspoons of edamame. chopped onion, 1 tbsp. mayonnaise, 1 tsp. dijon mustard. Season with salt and pepper. Place tuna salad in a storage container and top with 1/4 diced avocado. Take four lettuce leaves wrapped in a paper towel. At lunchtime, scoop a tuna salad with avocado and divide it among four lettuce leaves.
Optional: Fresh dill, which can also be used in the turmeric egg salad (Meal 4 below).
Meal 4: Turmeric Egg Salad
Chop 2 boiled eggs and 1 boiled egg white. Mix with 1 tbsp. mayonnaise, ¼ tsp. turmeric, 1 tsp. Mince the onion and season with salt and pepper. Serve egg salad over 2 cups chopped romaine mixed with 1/4 cup matchstick carrots, 5 grape tomatoes, halved, and 1/4 avocado. Optional: Whole grain crackers ( from the pantry). This can be enjoyed crumbled on top (instead of croutons) or set on the side.
Meal 5: Cauliflower fried rice
Recipe Note: Make it the night before or about 10 extra minutes in the morning.
Heat 1/2 cup brown rice in microwave according to package directions. Cauliflower rice with ¼ cup frozen edamame. Once heated, combine the mixture with the brown rice. In a skillet, sauté ¼ cup matchstick carrots. Once softened, place them in a bowl with the cauliflower mixture. Whisk 2 eggs and scramble in the same skillet. When finished, toss the scrambled eggs with the cauliflower mixture along with 1 tsp. sesame oil and 2 tsp. Reduced salt soy sauce. Optional: Add chopped peanuts or cashews, if desired. Reheat at noon.
Like any new skill you try, meal planning may take a little practice. Each time you try, you get better and better, and you begin to notice benefits such as quicker trips to the grocery store, easier time to stick to your budget, more variety of foods to enjoy, and perhaps more energy. increase. !
Get a weekly meal plan designed by a nutritionist
Editor’s Note: This article has been updated to reflect current grocery prices.
