Lunch tips - make it count FOR you and your family!
The role of lunch is to fill-up your tank so you feel great allafternoon.
The daily grind of slapping together two slices of bread with a nondescript filling can get old pretty fast. We may start packing lunch with the best of intentions, but brown-bagging it can rapidly become a thankless morning ritual.
So today, I’ll share with you some easy, scrumptious lunches that you, and your kids, will absolutely love to dig into!
Before we get started, I hope you enjoyed last week’s newsletter “Things to do before Summer is over”. If you missed it, you can use this link, Here.
OK, let’s talk lunch 😋
While many people consider breakfast the most important meal of the day, lunch gives you the energy to finish the day, keep those 3 p.m. sugar cravings at bay, and maybe even power through more exercise.
If you're unsure about what to eat or how to structure your family’s lunchtime, you're in luck. I’ve rounded up my best pointers and science-backed tips that will help steer you in the right direction. With these dos and don'ts, you'll have all the information you need to transform the lunch hour into a satisfying, nutrient-dense midday refuel session.
OK, let’s dig into those lunchboxes ☀️😎☀️
THE PERFECT LUNCH
We tend to supplement our lunches with pasta or rice to “fill-up” and keep us going for the rest of the day. But that’s a mistake! At lunchtime, it is better to load up on veggies and protein.
Bringing a packed lunch is great for many reasons. Here are three of them:
Not having to make quick decisions about where or what to eat for lunch on an empty stomach can make it easier to choose wiser options.
Home-made lunches often cost a fraction of buying lunch at a restaurant or cafeteria.
Less household waste. Left-overs make for the best packed lunches.
So, what should you pack? Well, this of course depends on what you and your family like to eat. I suggest dishes that can be prepared in big batches, divided into servings, that freeze well. Tacos, bean salad, and chicken nuggets are great examples. They can be eaten warm or cold, which ever way you prefer.
Salads can also come in handy, and this is a great way to make use of left-over vegetables. Add chicken, meat, fish or maybe an egg or two and you’ll have a great meal. I suggest keeping whatever dressing you’re planning to add in a separate container to keep your greens from getting soggy.
A third option is to cook an additional amount of whatever you’re making for dinner and bring that with you the following day.
PLAN AHEAD
Meal prep and batch cook your favorite proteins such as chicken, shrimp, turkey or beef.
Make a few meals in the instant pot ahead of time the night before to pack into your lunches.
Portion off any dried snacks that keep well on Sundays for the rest of the week.
MIX IT UP
A few tricks whenever following a meal plan:
Keep it simple but also include a variety so you don’t get bored.
Once you get into a regular routine, you can start to switch things up.
Pair different snacks, fruits, veggies and protein.
Include some leftovers like chicken salad, lettuce wraps or healthy pancakes/muffins.
KEEP THINGS FUN WITH SOME DIY “LUNCHABLES”
Put together some healthy dips and sauces to make things interesting.
Ranch, guacamole, hummus and salsa are great for adding flavor to vegetables and berries.
FOOD SAFETY
Many items will keep at room temperature but be aware of which will require an ice pack to stay cool. Also make sure that you are aware of any peanut or other food restrictions that your child’s school might have in place. All of these lunches include real whole foods with minimal dairy, plus options if you want to make any substitutions.
KEEP FOODS SEPARATE WITH LUNCH BOX DIVIDERS or COMPARTMENTS
Having a lunchbox with separate compartments and or liners will help you remember to include all the components of a balanced meal.
My favorites? LunchBots, PlanetBox or something similar…
They offer divided compartmentalized boxes, thermoses and individualized containers. There’s so many now available. They’re not just for kids any more 😎
Crisp & colorful veggies, satisfying protein, tasty side-dishes and something sweet; you can’t go wrong 🤩 Take a look at some of these ideas!
shredded meat (chicken, beef, turkey, shrimp, fish) sautéed with taco, buffalo or asian seasoning (Primal brand is one of my favorites) + wrapped with lettuce leaves
avocado and lime slices
cauliflower/broccoli salad + tomatoes
fresh grapes and raspberries
tuna salad - tuna mixed with mayo + salt + pepper + chopped onions & celery
over spiralized zucchini or lettuce
avocado slices with Everything Bagel Seasoning, cherry tomatoes + sliced cucumbers
pumpkin seeds + pecans + unsweetened organic coconut
fresh blueberries and strawberries
thin sliced zucchini + smoked salmon
hard-boiled eggs + Everything Bagel seasoning
guacamole + celery + cucumber + broccoli + cherry tomatoes
chicken salad + lettuce + wrapped in Base Culture 7-nut & seed bread
cucumbers + cherry tomatoes w/balsamic dipping sauce
fresh strawberries, raspberries and blueberries sprinkled with unsweetened shredded coconut
guacamole + celery + broccoli + Turkey slices + nitrate-free Pepperoni slices + cherry tomatoes
egg muffins
pecans + macadamia nuts
THE BOTTOM LINE
“You are what you eat, so don’t be fast, cheap, easy, or fake.”
“If you keep good food in your fridge, you will eat good food.”
“Healthy eating is a way of life, so it’s important to establish routines that are simple, realistically, and ultimately livable.”
It’s true – you are what you eat. Foods that contain unnatural ingredients are surprisingly quick to prepare and cheap. But you will pay a heavy price later. So, be mindful about the food choices you make now.
No matter how much self-control you have, if you have unhealthy food stashed in your fridge or kitchen cabinets, you will end up eating it. So, toss out the unhealthy foods and re-stock with healthy foods your body will love.
To inspire you, I’ve written an easy to follow cookbook with some of my favorite recipes. Many of these meals can be packed for lunches very easily. We keep copies in the office (at a discounted price); or you can order online, Here.
If you need help with your eating routines, or have nutrition questions,let me help you!
To make an appointment with me use this link: HERE
Or, you can give me a call at (973) 210-3838
I want to hear from you! What are your favorite lunchbox meals? Did you find this newsletter helpful?
Share your thoughts in the comments on our
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