From my experiences, the meal that most clients struggle with is lunch. Not only will a nutritious lunch provide many health benefits because of the high vitamin and mineral content, but it will also set you up for the rest of the day and prevent the dreaded 3.30-itis!!
Bringing lunch from home is always going to be the best option when it comes to making healthy choices. When you buy your lunch, serving sizes are usually too generous, you’re never really sure what you're getting, and it can also be very pricey! Many things you can bring for lunch can be prepared the night before, so saying you have no time in the morning is no excuse. Try some of the following lunch ideas:
- Salad with a protein source – these don’t have to be boring! And as an added bonus, you will be adding up to 3 serves of vegetables to your day. Try a mix of dark green leafies, tomato, grated carrot, cucumber, capsicum, spring onion, avocado, with a tin of flavoured tuna or 4-bean mix. The protein will keep you fuller for longer.
- Wholegrain wraps – fill with lots of salad vegetables and chicken, tuna or lean ham off the bone to fill you up.
- Leftovers – your body needs energy most during the day when you’re out and about, so don’t be afraid to have your biggest meal at lunchtime. Pasta stirred through a tomato based sauce with chopped up vegetables is a perfect lunch, can be served hot or cold, and will give you plenty of energy for the afternoon.
- Frittatas/quiches – easy to cook a big slice to feed a few family members, or feed yourself for a couple of days. The combination of egg, noodles and vegetables provide a good mix of nutrients.
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