Remember back in your elementary school days, and the little thrill you would get opening your lunchbox to see what Mom had packed that day? Fast forward to today, when an increasing number of us, long since out of school, are back to brown bagging it on a daily basis. A recent study showed that forty percent of adults now bring their lunch to work at least once per week. A combination of tighter budgets and an increased interest in healthy eating have driven many away from restaurants and back to the office fridge.
Packing a lunch can be tricky; it's easy to fall into a rut of bringing the same sandwich every day. Unlike kids, adults cannot survive (for long, at least) on peanut butter and jelly alone. One of the main reasons that more people aren’t packing their own lunch consistently is a lack of ideas on what, exactly, to bring. Although it was certainly easier when Mom packed it for you, just a little creativity and planning can lead to a delicious, healthy lunch.
Idea #1: Think Inside the Box
Popularized in Japan, the bento box features many small compartments, allowing one to enjoy healthy portions of several different foods. Rather than stick with the whole sandwich-chips-fruit combo, why not switch it up and pack a few snack-sized portions featuring options from each food group?
For example:
Protein: Cheese cubes/string cheese, deli meat, canned tuna, hummus, nuts/nut butters, beans, hard-boiled eggs
Whole Grains: Pita wedges, whole grain crackers, pretzels, baked tortilla chips, granola, rice
Vegetables: Baby carrots, grape or cherry tomatoes, celery sticks, cucumber slices, sugar snap peas, bell pepper slices, salsa
Fruits: Apple slices, grapes, oranges/tangerines/clementines, berries, bananas, dried fruit
And some possible combinations:
- Cheese cubes, grapes, crackers and tuna salad
- Hummus, pita triangles, sliced strawberries and raw sugar snap peas
- Turkey roll-ups (deli meat turkey rolled with cheese slices and lettuce leaves, then secured with a toothpick), pretzels, and apple slices
- Tortilla chips with fat-free refried beans (or mashed black beans) and salsa, yogurt and berries
Idea #2: Utilize Pantry Staples
If you opened your pantry right now, what would you find? A few boxes of pasta, some rice and a couple dusty cans of beans? If so, you’re in luck.
Pasta Salad: Boil a serving or two of pasta (or the entire box, if you want an entire week’s worth of lunches). Rotini, penne, macaroni and farfalle are good options. Drain, then toss with any of the following:
- Chopped red peppers, canned tuna, balsamic dressing and grated parmesan
- Edamame, shredded carrots, chopped scallions, diced chicken and toasted sesame dressing
- Chopped tomatoes, cucumbers, chickpeas, feta, black or kalamata olives and Italian dressing
Mexican Beans and Rice: Combine 1 cup cooked brown rice with ½ cup canned black beans (drained and rinsed). If you have any leftover chicken breasts, feel free to chop or shred those and add to the mix. Top with shredded cheese. When lunchtime rolls around, zap in the microwave until cheese melts. Serve with any of the following: salsa, sour cream, chopped cilantro, guacamole, or tortilla chips.
Three Bean Salad: Rinse and drain a can of green beans, red kidney beans, and chickpeas. Mix and top with salt, pepper, ground cumin, olive oil and red wine vinegar to taste. Refrigerate overnight to allow flavors to meld. This should make enough for several days’ worth of lunches
Italian Tuna Salad: Drain a can of water packed tuna. Mix with ½ cup drained and rinsed cannellini beans, 2 Tbs chopped red onion, 1 Tbs capers and red wine vinegar to taste. Stuff in a whole wheat pita or serve with crackers.
Idea #3: Lean on Leftovers
When preparing dinner, make enough to portion out for lunches during the week. If you don’t like eating the same thing several days in a row, prepare something for dinner that freezes well (chili, stew and lasagna are all good options). Then package and freeze individual portions to take for future lunches.
If you’re having chicken for dinner, chop or shred the extras to use as a salad topper. Sliced leftover roast beef and meatloaf are great for sandwich fillings.
Hopefully a few of these ideas will inspire you to put together your own healthy lunches. Look at it this way: If you currently eat out at lunch five days a week and spend on average $10/meal, you’re spending close to $2,500 annually on lunches alone (not to mention the extra calories). Pack your own lunch a few days each week and put that money you’d be spending at a restaurant towards a nice long vacation. Brown bagging it just became a lot more exciting.
